7 Restaurant Tips for Gluten Free Dining

When dining out, it is important to ask questions every time. Though it takes some effort to make sure your meal is gluten-free, you can enjoy eating at restaurants. Another bonus: you are helping to increase awareness of gluten intolerance! Hopefully this will result in more food choices for everyone in the future.

Here are some tips to make your restaurant experience a little easier:

1. Call and check menu ahead of time. If you know where you will be dining, look up the restaurant’s website. Often the restaurant will have their menu available to view online. If it does not, explain your situation to the manager when you arrive and make sure they are willing to work with you.
2. Narrow down the menu. At the restaurant, find 2 or 3 dishes that look good to you and that seem “safe” (no obvious gluten). Don’t expect the waitperson to spend time going over the entire menu with you. It’s easier and safer to have them check on just a few dishes than the whole menu.
3. Get the waitperson’s attention. Try to spend a few minutes with the waitperson before everyone else is asked for their order. A good time might be when the waitperson comes to take drink orders or to tell about the specials. Motion for the waitperson to come close to you — trying to explain things over a table of people can be difficult and embarrassing.
4. Communicate. Explain your dietary needs before you order and ALWAYS ask the waiter to check with the chef about if something contains gluten or how it is prepared. There have been many times when I ask a waiter something like if there is a dedicated fryer for French fries and they insist there is, only to discover there is not when they check with the kitchen. Speak to the manager before you order if it seems your waiter doesn’t quite get it. I’ve had many restaurant managers approach me during a meal and say “Feel free to ask for me when you get here next time and I will make sure you are taken care of.”
5. Substitute. Don’t be afraid to ask for modifications to your selections. If they know it is an allergy, the restaurants are usually fine with making substitutions. For example, ask for rice, polenta, potatoes or a vegetable instead of pasta or cous-cous.
6. Check your food. When the food comes, check everything out – mistakes will be made! If there is something you feel might not be safe, ask the waiter again. Politely say, “I’m so sorry, but are you sure there is no wheat or soy sauce in here? I just need to be so careful.” If your salad had croutons on it, or your hamburger came with a bun by mistake, before you send it back, BE SURE they know they must throw it away and start over since you can eat nothing that has touched wheat.
7. Enjoy! When you are confident that your food is okay, eat up and enjoy!

Even when the above steps are taken, there is risk of cross contamination and mistakes. Everyone has a different level of tolerance, but the goal is always zero tolerance – no gluten!

Over time, you will build up a list of places that you know can accommodate you safely.