Hiya, foodies! 👋

As a gluten-free foodie, I know the struggle to find the perfect meal free from gluten. Eating out can be tricky, and it can be challenging to navigate gluten-free menus. Fear not! With a little bit of know-how, you can avoid the common pitfalls that come with gluten-free menus. Let’s take a look:

Know Your Terms 🤔

Often, a menu can be overwhelming, and it can be hard to decode what is or is not gluten-free. A good place to start is by understanding the terms commonly used on menus. Gluten-containing ingredients include wheat, rye, barley, and oats. Be sure to ask your server or the chef about dishes with modified food starch or malt flavorings, as these may contain gluten.

A picture of a person looking at a menu and decoding the technical food terms

Cross-Contamination is a Real Thing 🚫🙅‍♀️

Cross-contamination occurs when gluten-free food comes into contact with gluten-containing food or surfaces. A salad that has croutons on it, for example, may seem like a gluten-free option but can pose a risk for cross-contamination. Be sure to speak with your server about using clean utensils, cooking surfaces, and cookware. This step is crucial in ensuring your meal stays gluten-free.

A picture of a person talking to a server and emphasizing "clean utensils, surfaces" etc.

Beware of Gluten-Free Claims! 🛑❌

While most restaurants mean well, a gluten-free claim does not always mean that a dish is entirely gluten-free. Some kitchens may substitute wheat flour with gluten-free flour, but the pans or utensils used to cook these foods may still be contaminated with gluten. It is essential to ask your server about all of the ingredients and methods used to prepare your food to ensure that it is entirely gluten-free.

A picture of a person looking at a menu that claims to be gluten-free, with a question mark above their head

Peer into the kitchen 👀🍳

Some restaurants are more transparent than others with their kitchens’ processes. It is an excellent idea to call ahead and ask if the restaurant is knowledgeable about gluten-free diets or if they can prepare gluten-free dishes. You can guarantee a gluten-free meal by asking for a tour of the kitchen, but if that is not possible, do your best to speak to the manager or the chef. Explaining the importance of gluten-free food can help them better understand the magnitude of the request.

A picture of a person talking to the chef in the restaurant's kitchen

Bring your friends and family! 👫👬👭

Eating gluten-free can be challenging, and having a great group around you can make all the difference. You can ask your server what gluten-free options are available, and your friends and family members can help point them out. They can also be your go-to people to help read the menu, and it brings everyone together while fostering unity.

A picture of a group of people eating a gluten-free meal together

With these tips in mind, eating out should be a breeze. Remember always to communicate with your server or the chef and have fun while enjoying your meal. Safe eating! 🍴👍

A picture of a gluten-free menu, with several food options laid out