IHOP, short for International House of Pancakes, is a popular family restaurant chain known for its extensive pancake menu. However, pancakes are typically made with wheat flour, which contains gluten. This causes many people with celiac disease or gluten sensitivity to wonder – is IHOP safe to eat at if you are gluten-free?
What is gluten and gluten-free?
Gluten is a protein found in wheat, barley, and rye. It acts as a glue that helps food maintain its shape. For most people, consuming gluten is not a problem. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune response that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and skin rash. The only treatment is to follow a strict lifelong gluten-free diet, avoiding all foods and beverages containing gluten.
Foods are considered gluten-free if they contain less than 20 parts per million (ppm) of gluten. This very low threshold helps prevent adverse reactions in sensitive individuals. Gluten-free diets exclude wheat, barley, rye, and typically oats that could be cross-contaminated. Instead, they focus on naturally gluten-free foods like fruits, vegetables, beans, seeds, nuts, uncontaminated oats, and gluten-free grains like rice, quinoa, buckwheat, and corn.
What menu items does IHOP offer that are gluten-free?
Many standard IHOP menu items contain gluten, especially their famous pancakes, waffles, and French toast made with wheat flour. However, IHOP does offer some gluten-free options:
Gluten-Free Pancakes
– IHOP has gluten-free pancakes made with a blend of rice flour, potato starch, tapioca flour, and corn flour. They are cooked on dedicated gluten-free grill surfaces.
Gluten-Free Waffles
– Gluten-free waffles are also available, made with the same gluten-free blend as the pancakes.
Gluten-Free French Toast
– For breakfast, you can order French toast made with gluten-free bread.
Burgers and Sandwiches
– Burgers can be ordered without the bun and most sandwich fillings are gluten-free. grilled chicken breasts and grilled steak are safe gluten-free options.
Salads and Bowls
– Most salad dressings and fresh greens are gluten-free. The Southwest Chicken Salad and Grilled Chicken Avocado Salad are good options. You can also order rice bowls with grilled meats and steamed veggies.
Sides
– Sides like hash browns, fresh fruit, cottage cheese, and steamed veggies are naturally gluten-free.
What precautions does IHOP take for gluten-free meals?
IHOP states that they take several precautions to avoid gluten cross-contact when preparing gluten-free meals:
– Gluten-free batter and cooking equipment is used to make gluten-free pancakes, waffles, and French toast.
– Grills are thoroughly cleaned before cooking gluten-free items.
– Gluten-free buns are stored separately from regular buns.
– Managers are trained on proper gluten-free preparation methods.
– Gluten-free meals are served with new plates and utensils.
However, IHOP does not claim to be a 100% gluten-free environment. Some cross-contact may occur from shared fryers, grills, and prep areas.
Are IHOP pancakes, waffles, and French toast truly gluten-free?
While IHOP states they take precautions to avoid cross-contact, some skepticism exists around how gluten-free their pancakes, waffles, and French toast really are.
A few concerns include:
Shared Grills and Fryers
– IHOP uses common grills to cook both gluten-containing and gluten-free foods. So even if the batter is gluten-free, contact with gluten residue could trigger reactions.
Airborne Wheat Particles
– With large amounts of pancake and waffle batter containing wheat getting cooked on shared grills, airborne wheat particles may contaminate gluten-free foods.
Highly Sensitive Individuals
– Even tiny amounts of cross-contact can cause issues for those with celiac disease or who are highly gluten-sensitive. IHOP may not be safe for those with very high sensitivity.
No Third-Party Certification
– IHOP does not state their kitchens or menu items are certified gluten-free by an independent third-party agency. So they lack that extra layer of accountability.
What do celiac disease and gluten intolerance groups say about IHOP?
Celiac disease and gluten intolerance groups generally consider IHOP to be high-risk for gluten cross-contact. Here are some of their assessments:
Celiac Disease Foundation
– Lists IHOP as “not recommended” due to the high probability of cross-contact.
National Celiac Association
– Considers IHOP not truly gluten-free or celiac-safe dining. Risk of cross-contact from airborne wheat flour is too high.
Beyond Celiac
– Says those with celiac disease or gluten sensitivity should use extreme caution at IHOP and be aware it is not an allergen-friendly environment.
Gluten Intolerance Group
– Does not recommend those with celiac disease dine at IHOP due to likelihood of cross-contact with gluten.
What do celiacs say about their experiences at IHOP?
Reviews of IHOP from celiacs are mixed. Some report positive experiences and say they did not get sick eating the gluten-free pancakes. But many others say they reacted negatively:
Positive Experiences
– Ate gluten-free pancakes with no issues. Felt the kitchen took steps to prevent cross-contact.
– Server seemed knowledgeable about gluten-free prep and no adverse reactions.
– Happy they offer some gluten-free options besides salads and fruits.
Negative Experiences
– Got sick after eating gluten-free pancakes, likely due to cross-contamination.
– Server did not seem to grasp gluten-free protocols or risks of cross-contact.
– Reaction after gluten-free meal. Traces of gluten likely contaminated food.
– Feel unsafe due to pancake batter floating all over kitchen and shared grills.
Tips for Eating Gluten-Free at IHOP Safely
If you need or strongly prefer to eat at IHOP, here are some tips to stay gluten-free as possible:
– Stress the absolute necessity of a strict gluten-free meal due to medical reasons.
– Ask if they have a designated gluten-free grill, if not opt for no-grill meat entrees.
– Avoid pancakes, waffles, and French toast since airborne wheat flour is a high risk.
– Stick to plain grilled meats, salads with oil/vinegar dressing, fruits, veggies, and hash browns.
– Request new plates, utensils, condiments, and preparation areas.
– Check if gluten-free buns are in original sealed bags, if not have the burger lettuce wrapped.
– Ask about ingredients and preparation methods for each item.
– Be aware even gluten-free meals have some risk for traces of cross-contact.
Does IHOP have gluten-free version in other countries? What about kids’ menu items?
In researching this article, I did not find evidence that IHOP restaurants in other countries like Canada or Mexico offer expanded gluten-free options compared to the United States locations. The few gluten-free items like pancakes, waffles, and French toast appear consistent across IHOP restaurants internationally.
For kids’ meals, the gluten-free options would remain similar to the main menu. Gluten-free pancakes or French toast, grilled meats like hamburgers or chicken breasts, salads with gluten-free dressing, and sides like fruits and hash browns would be the safest bets for gluten-free kids’ meals at IHOP. Parents would still need to verify preparation methods and risk of cross-contact when ordering.
Should you trust IHOP for gluten-free meals?
Whether or not to trust IHOP for gluten-free meals is an individual decision that depends on your comfort level with potential cross-contact and how sensitive you are to trace gluten.
Some celiacs report eating IHOP’s gluten-free pancakes with no reaction. But many others have gotten sick from gluten contamination.
In general, IHOP is considered higher-risk for cross-contact issues by celiac groups. The presence of airborne wheat flour and shared cooking equipment means their gluten-free claims may not be reliable for highly sensitive individuals.
For those with celiac disease or who react strongly to trace gluten, it may be wise to avoid IHOP and opt for restaurants with dedicated gluten-free kitchens. People with less sensitivity may feel comfortable with the risk after taking basic precautions.
But overall, IHOP is not considered a completely safe option for all people needing to avoid gluten due to the likelihood of some cross-contact. Caution is warranted if deciding to eat their gluten-free menu items.
The bottom line
While IHOP does offer some gluten-free menu options like pancakes, waffles, French toast, burgers, salads, and sides, they acknowledge cross-contact with gluten may occur.
Their kitchens and grills are shared, they prepare large amounts of wheat-based foods, and do not have third-party gluten-free certification.
Experiences dining at IHOP are mixed amongst celiacs. Some report positive meals with no reaction, while others have gotten sick from cross-contamination.
In general, IHOP is considered a high-risk environment for gluten intake by major celiac disease groups. Those who are highly sensitive or have celiac disease may want to avoid eating there, while less sensitive individuals may feel comfortable with precautions.
If opting to eat gluten-free at IHOP due to lack of alternatives, be selective with menu items, speak to management about preparation protocols, and be cognizant that traces of gluten may still occur. While not impossible to eat gluten-free at IHOP, caution is strongly advised.
