Eating out gluten free can be worrisome. When eat out, it often goes something like this. We worry that the restaurant will not take the proper precautions with our food and we get nervous that this one meal we want so much will ultimately make us sick. These are the challenges we all face when we try eating out gluten free.
Eating out is so convenient. It is also such a huge part of our social connection with other people. And with a celiac diagnosis or gluten sensitivity, this luxury is seemingly stripped away. This can leave us feeling lonely and more isolated than ever. This can also add to the emotional hurdles of adjusting to a gluten free lifestyle.
I want to help you overcome your fears of eating out gluten free and give you just a little bit of your life back. These simple strategies will help you know how to prepare yourself before you head out. Whether it’s to get a break from cooking, spend time with friends or experience a new meal, it is ok to enjoy this part of your life again. Eating out gluten free doesn’t have to be impossible.
Finding a place
The first thing you need to do when you decide to eat out is find a place that has a gluten free menu and/or that makes accommodations for a gluten free clientele. A simple internet search to look at menus can help you with this.
Once you have found a place with a menu that will work for you, call the restaurant (during non peak hours) to ask very specific questions regarding the steps they take to avoid cross contamination, (I always speak to a manager). Tell him/her when you plan to dine at their establishment and ask for the name of the manager on duty at that time.
Their knowledge and willingness to answer these questions is ultimately your “litmus test” that may or may not ease your comfort level.
If a manager is rushed or unwilling to answer my questions, I will rarely give a place a chance. I am the customer and I come first. If they cannot take the time to walk me through their procedures, they probably will not take the time to care for my food and keep me safe.
If a manager is willing to answer, but is unsure how to answer the questions, that is another red flag. Proper training is so important when it comes to handling allergies. If the manager is not trained, I am almost certain the staff will not be trained either.
Asking other gluten free friends about their experience is so important and can be so helpful. This is another big reason I created my Stay Gluten Free Facebook Community (it’s FREE to join, click here now). This group is filled with an amazing group of people that can help you navigate eating out by sharing their experiences with you.
One of our favorite places to go out to eat that satisfies my son’s desire for fast food (like all the other kids eat) is Smashburger. You can read all about our experience here. We continue to have safe meals there when we are in the mood for a treat.
Ask the right questions
Start with a few general questions first and then get more specific. This is when you will be able to test their patience with you and your food.
Here are some questions to get you started, feel free to add in your own as well. Make sure if you have other allergy needs that you also incorporate these into your questions so that you only have to ask each question once. The questions below are just a guide and by no means the only questions to ask:
How do you handle gluten free orders?
Are they prepared separately or with the other orders (i.e. shared pans, cutlery, prep areas)?
Does the kitchen staff wear gloves? If so, do they or will they change them when preparing your order?
If you are calling a pizza place ask if the gluten free pizza is cooked in the same oven as the regular pizza? Is it placed on anything to prevent the bottom from being cross contaminated?
Is there a dedicated “French fry only” fryer? Or is it shared with chicken nuggets and other food?
Are the meats marinated, brined or seasoned before cooking? What are the ingredients?
Are the salad dressings gluten free? Are they ordered in or made in house?
It is also important to ask for a listing of ingredients. There have been many times where a person on staff tells me something is gluten free, but because of my experience and knowledge I know that it is not. Remember, we are the minority and even the restaurants that cater to a gluten free clientele are still learning the ropes and how to handle us.
And since we are the ones that can’t enjoy all the delicious dinners and desserts these restaurants have to offer, we should be treated and cared for as special. Don’t settle for anything less.
How to order
It is important to always order first or last. Make sure you have the waitress/waiter’s undivided attention. Ask them to stand right beside you so that they can hear you well and so that everyone else doesn’t have to hear all of you questions and instructions. Also have the waitress/waiter repeat your order back to you.
Always say gluten free allergy so you are taken seriously. Unfortunately people have their own ideas about what gluten free means. Sometimes if they do not hear the words allergy they may not take you seriously.
Keep your order simple. Do not order the most complicated thing on the menu. Order food in its most natural form. For instance, a plain burger (no bun or gluten free bun on a clean grill) or a plain chicken breast sautéed in the skillet with some olive oil.
Don’t get caught up in having the best meal, instead focus on having the best time with your friends and family. Remember, this is a chance for us to feel normal again and not so isolated from others.
Also, educate yourself on places gluten might sneak up on you. If you have subscribed to get my recipes delivered to you inbox, you should already have a copy of my free guide, if not get it here. I believe it comes in your second email from me.
Warnings!
Look out for these simple yet deceiving dishes that can contain gluten. These are in addition to those listed in my guide.
- Egg omelets often contain pancake batter to make them fluffier
- Baked potatoes and french fries can also be coated with flour to enhance crispness.
- Avoid anything with wheat, barley or rye and most oats
- Avoid anything with flour, breading, soy sauce, teriyaki sauce and seasoning that might contain wheat
- Salads might have croutons, bacon bits or other artificial meat substitutes
- Meat, chicken and fish might be marinated in something that is not gluten free
- Again make sure the fryer is not shared
How to be 100% safe all the time
There are really only two ways to 100% avoid the risk of getting glutened at a restaurant and still be able to indulge in the experience with family and friends.
Bring your food and eat it while everyone else is eating restaurant food. I have done this on several occasions especially when my oldest was little and the diet was still very new to him. I trusted my preparation methods only and would bring his entire meal. Now that he is older, I find myself only having to supplement his meal. For instance, I will bring dairy free cheese for his burger.
You could also eat before you go. This is a nice strategy if you are going strictly for the social aspect of being with your friends and family and don’t mind sitting around while others eat.
Eating out gluten free can have it’s own set of complications, but it can also turn into something fun and adventurous as you take an opportunity to try new things. The better prepared you are, the better success you will have.
The more you know about the restaurant and it’s food preparation procedures, the safer you will be.
The point is, don’t let this become one more thing that separates you from your friends and family. In the beginning I did because there weren’t many places willing to go the extra mile like there are now.
I want you to love your food and love your life again. Having dietary limitations can be a struggle. I am not hear to tell you it’s easier than it is, or that this is no big deal. We only have two choices, eat right or suffer the consequences. Only people that are in it with you really get it.
So the next time someone gives you the eye roll because they don’t believe how gluten truly effects your body, remember that there is whole community in your corner here to help you.
What has been your biggest struggle eating out gluten free? Leave a comment below