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Going Out to Eat

Going out to eat and needing to follow a strict gluten free diet, because of celiac disease or other medical reasons, can be hard, but it can be done. The most worry free dining experience will be at restaurants that are dedicated gluten free, but those may not exist in your area. Luckily, many restaurants that operate with a shared kitchen, a kitchen that prepares/serves both gluten containing and gluten free food, can serve those with celiac disease and who are extremely sensitive. It all starts with being proactive and clear communication.

Please note that you need to be your own advocate and use your best judgment when choosing what and where to eat outside the home. Clearly communicate your needs and decide for yourself if you feel comfortable eating the food. Other people’s opinions and experiences can be helpful but do not guarantee a safe experience and restaurants/people can make mistakes.

Here are a few ideas to help increase your chance of eating safely outside your home:

1) Choose Wisely

  • Think twice about going to food establishments that frequently use gluten containing flours in the main part of the kitchen; hand tossed pizza places and bakeries for example. These kitchens have a higher chance of gluten free food and equipment coming into contact with gluten as gluten flours can easily get into and on gluten free spaces/equipment and remain airborne for up to a day.

  • Restaurants that serve a higher percentage of naturally gluten free foods may be more successful in preparing and serving safe gluten free options and making substitutions; plus there will, most likely, be more safe choices.

  • A busy restaurant, using a shared kitchen, has a higher chance of making mistakes. Don’t go to a restaurant during it’s peak hours. Instead, go early while the kitchen is at its cleanest and most organized, before the kitchen becomes overloaded.

2) Go Online!

  • Utilize review apps like “Find Me Gluten Free,” “Allergy Eats”, “Gluten Dude” and “Yelp” for reviewed restaurants that are near you. Take a look at the date the review was written, as a review written in 2016 is not reliable.

  • Explore local online gluten free groups for reviews and recommendations.

  • Most restaurants have a copy of their menu on their website. Look and see if there are items that are marked gluten free (GF), if there is posted allergen information and/or verbiage outlining their ability to make substitutions and/or ability to prepare and serve food for people with dietary restrictions.

  • Not all restaurants highlight gluten free options on their menu, but can still prepare and serve safe gluten free food. (See next tip.)

3) Call Ahead

  • Call the restaurant or food service provider (in the case of large celebrations or events) when they are open and not busy. This is the best opportunity to communicate your dietary needs, to learn more about their gluten free options and their ability to prepare and serve safe gluten free food.

  • Important ideas to consider during your call:

    • Does the staff have a good understanding about and knowledge of celiac disease and gluten free food preparation?

    • Is there a dedicated fryer for french fries and other gluten free fried food? Fryers that are shared with gluten containing ingredients are not safe, ever.

    • Are there dedicated gluten free food prep areas, storage, cooking areas and equipment to prevent cross-contact with gluten? (cutting boards, pasta pot, colander, grill/flat top space, cleaning rags, serving utensils and knives)

    • Are fresh gloves used when handling gluten free food?

    • Some equipment can be shared if it has been dishwasher cleaned, and stored separately from gluten containing ingredients: metal tools/utensils (except the colander, which can never be shared), glasses and plates.

4) Make a Reservation

  • It is best, when possible, to make a reservation that also includes a note about your dietary needs. The more information the restaurant has the better.

5) Speaking With Your Server

  • When you have arrived at the restaurant, even if there is a note on your reservation, politely let your server know about your dietary needs.

  • Let your server know if you’ve looked at the menu online and ask if there have been any menu changes.

  • If you have not had prior communication with the food establishment or looked at the menu, let them know about your gluten free needs when you are seated and ask if there are safe options or what options can easily be made gluten free.

  • Gluten can be in sauces, gravies, salad dressings, marinades and processed meats/foods; if food can’t be verified to be gluten free, these should be avoided all together, not just put on the side.

  • If you are uncomfortable speaking about the details of your gluten free needs or your server, or even kitchen need more clarification about your gluten free needs, have a restaurant dining card in your wallet/bag or downloaded one onto your phone. Click here for my restaurant dining card.

  • When your food arrives, double check that it is what you ordered and that all of your gluten free requests have been taken care of.

  • If there is any doubt speak with your server.

  • If your requests have not been taken care of or a mistake was made, you can ask for your plate to be completely remade; it cannot be fixed by simply removing the gluten containing item. Click here to learn more about cross-contact and food handling.

6) In The End

  • Not all restaurants or food providers will be able to prepare and serve safe gluten free food.

  • If there is any hesitation, or you don’t feel comfortable, don’t eat the food.

  • When you find a restaurant that understands what it takes to prepare/serve safe gluten free food, make sure to give positive feedback, and a good tip, to your server, definitely go back and share your experiences.

If you would like additional support navigating living gluten free…

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Disclaimer:

While we have ten+ years’ experience of navigating the world as the parents of a child with celiac, we are not physicians, dietitians, or other licensed medical professionals. The material and content contained in the Services is for informational purposes only and are not intended to serve as a substitute for consultation, diagnosis or medical treatment by a licensed medical professional. Please consult your doctor for any medical or health-related questions. The information contained in the Services should NOT be used to disregard medical or health-related advice from a physician or licensed medical professional.