Going out to eat at a restaurant can be difficult for those with celiac disease or gluten sensitivity. Celiac disease is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. Gluten is a protein found in wheat, barley and rye. When someone with celiac disease eats gluten, their body mounts an immune response that attacks the small intestine. This can lead to symptoms such as diarrhea, fatigue, weight loss, bloating, abdominal pain and more. The only treatment for celiac disease is following a strict lifelong gluten-free diet, which involves avoiding all foods and products that contain gluten. This includes avoiding most restaurant foods, since gluten is commonly used as an ingredient. However, with care and planning, those with celiac disease can safely eat out at restaurants. Here is an overview of tips and strategies for celiacs dining out.
Call Ahead and Ask About Gluten-Free Options
Before heading to a restaurant, call ahead to ask about their gluten-free offerings. Many restaurants now offer gluten-free menu options and protocols to avoid cross-contamination with gluten. Ask to speak with a manager to get the best information. Key questions to ask:
- Do you have a separate gluten-free menu?
- What gluten-free menu options do you offer?
- Do you have protocols in place to avoid cross-contamination?
- Are your staff knowledgeable about gluten and celiac disease?
- Can meal preparations be modified to be gluten-free?
The manager should be able to walk you through what they offer for gluten-free diners. If they don’t have experience accommodating celiacs, you may want to avoid that restaurant.
Stick to Naturally Gluten-Free Foods
Focus on foods that are naturally gluten-free, such as:
- Fresh meats, poultry and fish
- Vegetables and salads
- Fruits
- Dairy products
- Rice and potatoes
- Corn and corn tortillas
- Beans, legumes
- Nuts and seeds
Avoid breaded, fried, floured or sauce-laden items which are more prone to cross-contamination. Opt for simply prepared grilled, baked or broiled meats, fish and poultry. Ask for dressings, marinades and sauces to be served on the side.
Verify Ingredients in Menu Items
Carefully review the menu and ask your server about how each dish is prepared. Ask about all ingredients and prep methods. For example, chicken breast on its own may be gluten-free, but if it is breaded, floured or sautéed in a wheat-based sauce, it could contain gluten. Verify every component of a dish to ensure it is safe. Also check on how side dishes like vegetables and rice are cooked, as butter, seasonings or shared cooking pans could introduce gluten. If in doubt, ask the kitchen to modify and avoid concerning ingredients.
Request Dedicated Fryers and Utensils
Since gluten can stick to surfaces, request that gluten-free fries and other fried foods be made in a dedicated fryer only used for gluten-free cooking. Also ask that new utensils, pans and gloves be used to prepare your meal to avoid cross-contact. Servers may need to notify the kitchen staff to ensure proper protocols.
Avoid Cross-Contamination from Surfaces
Gluten can transfer from surfaces like tables, kitchen counters and shared service utensils. Request that your table is wiped down first and use a clean cloth placemat if needed. Avoid self-serve buffet lines where cross-contamination is high. Carefully review how dishes are served and plated to minimize exposure to potential gluten sources.
Bring Your Own Food
If a restaurant doesn’t offer safe gluten-free options or you still have concerns, consider bringing your own gluten-free meal. Many restaurants will allow you to bring your own gluten-free pasta, bread or other items. Some may even be willing to warm up your meal. Just provide any instructions needed so they can safely handle your food.
Let Others Know You Have Celiac Disease
Inform your server and any staff involved with your meal that you have celiac disease and can’t have gluten. Explain the severity and impact of exposure. Oftentimes, increased awareness and education helps restaurants provide safer accommodations.
Tip Appropriately
If staff is attentive and makes an effort to accommodate your needs, provide a generous tip. Positive reinforcement goes a long way towards improving gluten-free offerings and protocols at restaurants.
Try a Gluten-Free Restaurant
Many cities now have dedicated gluten-free restaurants, bakeries and pizzerias. These establishments cater specifically to gluten-free diners, using protocols to avoid any cross-contamination. While gluten-free restaurants may have limited menus, they provide peace of mind for celiacs. Search online directories to find gluten-free restaurants in your area.
Pick a Restaurant with Strong Gluten-Free Reviews
Research restaurants that receive positive gluten-free reviews online and in the celiac community. While any restaurant with gluten on premises carries some level of risk, ones with glowing recommendations suggest they accommodate gluten-free diners well. Search restaurant review sites and celiac blogs for top picks.
Stick to the Same Trusted Restaurants
Over time, celiacs usually find a handful of restaurants they trust to eat at safely and consistently. Building relationships with specific restaurants that understand your needs well can make dining out easier. Reliably safe picks become go-to choices.
Know the Major Allergens
Beyond gluten, those with celiac disease need to also avoid rye, barley and malt. Here are some other common allergens and ingredients to watch out for on menus:
- Soy sauce (contains wheat)
- Brewer’s yeast
- Malt vinegar
- Wheat starch
- Flour tortillas
- Teriyaki sauce
- Udon noodles
- Einkorn
- Farro
- Semolina
- Food starch
If an item has an ambiguous ingredient or sauce, always verify it is gluten-free.
Know Which Cuisines are Safer
Certain cuisines rely more heavily on gluten-containing ingredients than others. Here is a rundown of cuisine types ranked from safest to those that require more caution:
Safer Cuisines
- Brazilian
- Indian
- Thai
- Chinese
- Japanese
- Mexican
Higher Risk Cuisines
- Italian
- Pizza
- Sandwiches
- Burgers
- American
- Greek
When opting for cuisines that frequently use wheat, soy sauce and other glutenous ingredients, take extra precautions.
Avoid Busy Meal Times
Try to dine during off-peak hours when kitchen staff may be less rushed and better able to take precautions. Busy Friday night dinner services often carry more risk of mistakes happening. Opt for weekday lunches or early dinners when it’s calmer.
Travel With Gluten-Free Cards
When traveling, bring along translated gluten-free dining cards to communicate your needs in different languages. Celiac organizations provide cards with key phrases for many destinations. Presenting the local language helps servers overseas understand and accommodate your diet.
Learn the Terms for Gluten-Free
Knowing how to ask if a meal is gluten-free in other languages aids dining abroad. Here are helpful phrases:
- French – sans gluten
- Spanish – sin gluten
- Italian – senza glutine
- German – glutenfrei
Research celiac-friendly terminology for any vacation spots you visit.
Pack Gluten-Free Snacks
When traveling, pack plenty of gluten-free snacks, treats and backup meals in case you have trouble finding safe options. Protein bars, nuts, dried fruit, shelf-stable meals and other portable options help tide you over if needed.
Download Gluten-Free Dining Apps
Apps like FindMeGlutenFree, Gluten Free Restaurant Menus and Yelp can help locate and review gluten-free-friendly establishments near you. Apps provide on-the-go searchability when deciding where to eat.
Consider Potential Language Barriers
In foreign countries, language and cultural differences may make communicating your gluten needs more difficult. Travel to more tourist-friendly and westernized destinations to reduce communication issues.
Visit Local Markets and Grocery Stores
Abroad, shopping local markets and grocery stores for gluten-free fruits, vegetables, meats, rice and potatoes can stock up safe meal components. Produce and unprocessed foods avoid language label issues.
Research Destinations Thoroughly
Research the gluten-free friendliness of any destination thoroughly before traveling there. Support organizations like Celiac.com maintain gluten-free travel lists for many popular vacation spots.
Consider All-Inclusive Resorts
All-inclusive resorts often cater to various diets and allergies. Their buffets may offer gluten-free options. Travel companies like SPIRITJOURNEYS plan gluten-free group trips and excursions.
Try Gluten-Free Cruises
Gluten-free ocean and river cruises cater specifically to passengers eating gluten-free. They offer gluten-free meals, snacks and excursion meals. Cruise lines like Oceania, Windstar and Azamara accommodate special diets.
Pack Gluten-Free Instant Meals
Packing instant oatmeal, cup noodles, cakes, flours, biscuits and other just-add-water meals ensures you have breakfasts, snacks and quick gluten-free options while traveling.
Stay at Hotels with Kitchens
Hotel suites or rentals with kitchens allow you to safely prepare some of your own meals while traveling. You can isolate ingredients and prevent cross-contact better.
Visit Countries Known to be Gluten-Free Friendly
According to Celiac.com, the most gluten-free friendly travel destinations are Ireland, the UK, Argentina, Finland, Norway and Denmark. Opting for these locations can ease dining concerns.
Table of Gluten-Free Friendly Travel Destinations
| Country | Notes |
|---|---|
| Ireland | Many awareness programs. Markets carry gluten-free products. |
| UK | Leading gluten-free regulations. Many gluten-free offerings. |
| Argentina | High awareness. Empanadas and meat dishes are safer. |
| Finland | Strong celiac community. Dairy and fish dishes preferable. |
| Norway | Gluten-free products are more available. |
| Denmark | High percentage of gluten-free offerings. |
Join Celiac Travel Groups
Connecting with celiac travel groups on social media can provide destination tips and advice. You can learn from others’ experiences.
Consider Gluten-Free Tours and Vacations
Gluten-free tour operators plan trips, excursions and itineraries designed specifically for gluten-free lifestyles. These can simplify travel logistics.
Bring Your Own Gluten-Free Condiments
Packets of soy sauce, salad dressings, mustard and other condiments ensure you always have a safe flavoring option for meals.
Download Gluten-Free Scanning Apps
Apps like Gluten Free Food Scanner and Find Me Gluten Free Barcode Scanner let you scan product labels for gluten-free verification on the go.
Learn to Spot Hidden Gluten
Learn tricks like watch out for words like flavoring, natural flavors, spices, starch or thickener which could signal hidden sources of gluten. Vaguely labeled or processed foods raise red flags.
Join Gluten-Free Loyalty Programs
Chains like Outback Steakhouse, Chili’s, Red Robin and P.F. Chang’s offer gluten-free loyalty programs with special menus, incentives and perks.
See a Dietitian Well-Versed in Celiac Needs
Dietitians specializing in gluten-free diets can provide personalized counsel on eating out strategies, label reading, travel, hidden sources of gluten and other aspects beyond basic diet guidelines.
Consider Gluten Detection Devices
Portable devices like Nima and SCiO Food Sensor can test foods for gluten on the spot. While not foolproof, they provide added assurance when uncertain.
Advocate for Improved Restaurant Training
Politely speaking with restaurant managers about the need for better gluten-free protocols and staff celiac training helps move the needle for broader change.
Give Praise When Restaurants Get it Right
Writing positive reviews, thank you notes and feedback when restaurants provide a stellar gluten-free experience encourages them and others to follow suit.
Conclusion
Dining out with celiac disease requires awareness and effort, but with caution and planning it can be accomplished safely. Following tips like vetting menus in advance, verifying ingredient lists, avoiding cross-contamination and knowing specific cuisines’ risks helps minimize exposure. While home-cooked meals are still safest, celiacs need not fully forego eating out. With some care and adaptation, those with celiac disease can also enjoy restaurant meals.
