Eating at a restaurant is a wonderful way to engage with peers and the culture around you, but if you are on a gluten-free diet, restaurant menus can present major difficulties. So many products and recipes have ingredients that contain gluten in very non-obvious ways, and restaurants are no exception. More than most other diets, those on a gluten-free diet must be aware of how foods are prepared or what products may surprisingly contain gluten to ensure their meals are truly gluten-free, particularly if your dietary restrictions are because of celiac disease. Many servers or chefs may not be aware that some of their dishes contain gluten, so it is much more important with this diet for you to truly understand what’s in your food before ordering or asking questions. Simply stating that your food must be “gluten-free” at a restaurant usually won’t cut it.
That being said, if you know what food items to look for and what specifications to insist upon when you order, you can provide yourself with great meal choices for restaurant dining with friends. Here are some bits of advice for getting started with choosing gluten-free meals at restaurants:
- Do your research
More than almost any other diet, pre-outing research for gluten-free options is very necessary. Unlike with other diets where you can omit portions of the meal to meet your needs, gluten can often be a non-removable ingredient in many dishes. Because of this, you will need to make sure any restaurant you’re about to visit actually has options on the menu that you are able to eat with confidence that no gluten is present.
Luckily, many restaurants are becoming more aware that gluten-free options are necessary, and list many items on a menu with a “gf” specification. For severe celiac allergies, though, it is still necessary to look at research and reviews, as cross-contamination while preparing the dish can be possible even if the ingredients are gluten-free.
If you and your friends don’t have a specific restaurant in mind yet, you can type location + gluten free into your search bar for some options that may work. When in doubt, you can always call the restaurant to double check that they understand what gluten-free is and ask questions about how a menu item listed as gluten-free is prepared.
- Use apps, read reviews, and keep lists
As you do more and more research about gluten-free dining, you will start to run across apps and websites that cater specifically to the gluten-free community, offering advice on how to find gluten-free restaurants and reviews on restaurants that provide gluten-free meals. Check out apps like Find Me Gluten Free or Shopwell, or websites like Allergy Eats.
It is also important that as you dine out more and more and order gluten-free options, you start to keep track of restaurants that respond well to your requests, and deliver meals they say are gluten-free that you still feel well after eating. You should also specify a list of restaurants where you ordered gluten-free, but felt sick after (indicating that it is likely you still had some gluten in your meal, whether from hidden ingredients or cross-contamination).
- Ask Questions – be courteous but assertive
A gluten-free diet is not for the meek; those looking to dine out gluten-free must be able to persistently ask questions, re-emphasize their gluten intolerance or allergy, and double-check answers given by restaurant staff.
Before arriving at the restaurant, it might be prudent to call and ask whether they offer a gluten-free menu, if they understand what gluten is, whether their staff has any gluten allergy training, or ask about whether the restaurant has a gluten-free designated food preparation area. Once satisfied with those answers and arrived at the restaurant, inform the serving staff of your gluten-free status, double check that your order doesn’t contain any commonly overlooked gluten items like breadcrumbs, flour, or soy sauce, and politely ask to speak to another server or manager if your server does not understand the distinctions.
While it may seem intimidating, it is also important to stress to your wait staff that you cannot eat any food prepared in the same area as items that contain gluten unless it is properly cleaned. Do they use a dedicated gluten-free frier, utensils, cookware, and cooking surface?
Even when your food is brought to the table — double check by asking, “this is gluten-free, right?” and double check that any garnishes or sauces you asked to eliminate are not on your plate. If your meal comes incorrectly or the person delivering your food is unsure if it’s gluten-free, politely ask them to double check or to have your server come to order a new meal. If there is ever any doubt about the gluten-free status of your plate, opt on the safe side and reorder or don’t eat it!
- Be prepared to learn your first choice may contain gluten
Even if you put in the prep-work and select a few items on the menu that appear to be gluten free, be ready to find out upon arrival that your first choice actually contains breadcrumbs or soy sauce, and that you may have to go with your second or third menu choice to safely eat a gluten-free meal.
- Bring a backup snack or eat before you go out
It is a habit for most gluten-free eaters to carry a backup option with them in the event your chosen restaurant doesn’t accommodate your requests well, or the gluten-free meal you got was not very filling after eliminating any items containing gluten. While some may look at this as a hassle or discouraging at first, it is the only sure way a gluten-free eater can be confident of feeling satisfied after a meal out. Don’t let the pressure of social norms become a hindrance that keeps you from eating a great meal and feeling full!
Alternatively, many gluten-free dieters prefer to eat a meal prior to a trip out with friends to a restaurant if they know the menu options will be limited for them. This eliminates any possibility of having to go without a good meal, and you can still order a snack or a drink at the restaurant to participate (or just bring your great personality to the conversation).
- Time your meals, or choose more intimate restaurants
Avoid the busiest meal times at restaurants that you are trying out so that you have ample time to discuss your limitations with your server/chef. If it is a busier time, or a large restaurant with a huge menu, the wait staff may be less inclined to devote time to your specifications. Choosing smaller restaurants that use all fresh ingredients, make their menu items fully in-house, and prepare their meals from scratch, can give you a leg up in ensuring your menu choice is gluten-free. The more relaxed atmosphere may also give you a much better chance in discussing your needs with your server, and your server will likely relay your needs with greater care to the kitchen. Don’t forget to thank the restaurant staff for their help in providing you with the best meal!
Eating healthy and gluten-free does not rule out the ability to eat at a restaurant. If you prepare yourself with the knowledge of what works for your diet, make savvy substitutions and prioritize your health needs in your choices, you can find meals at many styles of restaurant that would rival the ones you make for yourself at home. To learn about other diets, read this diet comparison article. Or you can read more specifics in these keto diet and Kcal diet, and organic diet articles.