Eating out gluten free may seem like an overwhelming task, especially if you are newly diagnosed with celiac disease or a gluten allergy. Here I walk you through my experience as someone with Celiac, but the process can really be applied to any food allergy.
If you’re newly gluten free, you may be wondering if it’s possible to ever eat at a restaurant again. It is! Your ordering process will be different, and you will have to do some investigating before you go. But, it is possible to eat out if you follow a few guidelines.
Keep in mind that if you are Celiac, or if you have a very serious allergy, eating out is always a risk. Anytime you place control of your food in another’s hand, you are taking a risk. However, I believe in mitigated risks. Cooking every meal for the rest of my life feels a little overwhelming and depressing, so I’ve outlined for you my process to eat out as safely as possible.
Call Before You Go
If you’re going someplace new, call before you go. Explain that you must eat gluten free for health reasons, and ask if the restaurant has a gluten free menu. They may respond that yes they do, which is a great start. Or, they may tell you that they don’t have a separate gluten free menu, but they can show you which items can be made gluten free.
Once you’ve established that they do know what gluten is and can accommodate a gluten free meal, your next step is to ask about their cross-contamination procedures. You may say something like, “I am extremely sensitive, and I want to make sure precautions are taken so I don’t get sick. Are your chefs trained to prevent cross-contamination?” At this point, the hostess may need to get a manager for you to speak to. Ask all the questions you need to be comfortable with how your food will be handled.
If the person you speak to doesn’t seem to know what gluten is or seems annoyed with you, that’s your sign that you likely won’t have a good experience. You can handle this a few different ways, but planning to eat there is not the best strategy. You may want to choose an alternate route that I discuss below – bringing your own food, or eating before you go.
Order With Lots of Questions
If the restaurant has a clearly marked gluten free menu, that’s fantastic! If not, then you’ll need to talk to the waitperson early on about what can be made gluten free (and hopefully you’ve called beforehand to make sure this is possible). When it’s time to order, you need to ensure they take every precaution to keep you safe. Here’s how I typically start my order:
“I have celiac disease and I need to order from the gluten free menu. Please make sure my order is very clearly marked with *Allergy*, and please verbally tell the chef that I have a serious medical condition. I don’t do this for fun!”
Is this last bit necessary? I would say yes. I’ve actually had waitpersons say, “ohhhhh, okay!” when I clarify that my gluten free requirements are not by choice. I would throw it on there just to seal it in.
Next, when eating out gluten free, you always need to ask about cross-contamination.
Ask Questions About Cross-Contamination
- Does the chef know how to prevent cross-contamination?
- Will my food be prepared in a separate area?
- Will this be cooked on a shared surface (such as a grill), and if so, will the chef cook mine in a separate pan?
- Are the vegetables steamed or blanched in water that previously cooked gluten-filled pasta?
- For fried foods – will this be fried in a dedicated fryer? Meaning, no gluten-filled items (such as onion rings or chicken fingers) were also cooked in the same fryer?
- For pasta – will this be cooked in fresh water, not water that previously cooked gluten-filled pasta?
- For salads – please be sure that the croutons are not simply picked off. My salad needs to be made fresh, with non-contaminated food.
Another tip, especially if you are at all concerned about cross-contamination: look for items that are naturally gluten free or require minimal handling. For example, a pasta dish with many ingredients may have more opportunities for cross-contamination than grilled fish with vegetables and rice.
This may seem like a lot to remember, but it will soon become second nature, I promise! The key to a smooth conversation is, as with most things in life, being kind. I always thank the waitperson profusely after I order and tell them I appreciate their help.
Ask more questions once your food arrives!
Yep, that’s right. Your job isn’t done once you have your food! I ask quite a few additional questions when it arrives – particularly if someone other than my waiter brings it out:
- This is the gluten-free meal, correct?
- Just want to confirm, this was cooked on its own surface?
- Just want to confirm, this pasta is gluten-free?
- Can you please confirm this salad was made fresh, and it wasn’t an old salad with the croutons removed?
After the initial questions, I do a quick once-over and visually inspect everything. Dig through that salad and make sure there are no croutons! Look at the texture of the bun or bread, and make sure it doesn’t look like the real thing (because let’s be honest, normally we can tell!). And if you have ANY suspicions, ask. Go with your gut and double-check before you double-down.
Don’t be afraid to bring your own food.
When I was trying to heal, I was very hesitant to chance any sort of cross-contamination. I invested in a good thermos and brought my own food. I was nervous at first, but I’ve done it dozens of times now and no one has cared or even questioned me. This also can be done for occasions like weddings, work conferences, or times when you don’t know exactly what the food situation will be. Sometimes it can feel a little awkward to eat out of a thermos when everyone else is eating off of a plate, so oftentimes I will ask for a plate to put my food on.
So what do you do if you’re questioned? That’s never actually happened to me, but I have always been prepared for a response: “I have celiac disease, and any trace amount of gluten causes my body to attack itself. I will be very ill for several days. I felt most comfortable bringing my own food to ensure my safety.” If questioned further (which is unlikely), I would ask to speak to a manager and ask him or her to detail how they could safely prepare food without chance of cross-contamination. If they have a good answer, then you know that it may be a safe place to dine next time!
Never Turn Down Social Invitations Because You’re Gluten Free!
Look, having to go through the hassle of being gluten free is bad enough. And being different than the rest of the crown can really stink. If you let it get you down, it will do so, and fast. It’s easy to feel that eating out gluten free is too much of a chore, and that’s okay. But don’t turn down a social invitation because you can’t eat wherever your friends are dining – you have options! As mentioned above, you can bring your own food or eat before you go.
Oh, so watching everyone else eat isn’t fun, you say? Treat yourself to a glass of wine or a soda – some sort of beverage you wouldn’t normally indulge in. Or, bring yourself a treat from home. Partake when everyone else does, with something safe, and you will be so happy later on that you did. And you won’t be sick – bonus!
Use the Find Me Gluten Free App.
The Find Me Gluten Free app lets you search for restaurants near you with gluten free offerings, and users can rate their experience and comment on whether they got sick or not. This is extremely helpful feedback, because clearly if most people comment that they became sick there, you won’t want to go! The comments also allow you to glean whether the restaurant has a dedicated fryer, a separate gluten free menu, and any other useful information. I rely on this tool extensively before picking a restaurant – especially when traveling! It’s so helpful to have some idea of your food options before you go to a new city, or when you’re passing through an airport. But remember, the app is only as good as the people who leave the reviews! Make sure that you leave your own reviews to contribute to the greater good!
So there you have it….my process for eating out safely. I hope this helps you not only be safe, but also confident in your interactions with wait staff. Eating out will never be the same, but at least eating out gluten free gets easier over time.