How to Eat Out Gluten-Free

People likes Gluten-Free for a variety of reasons. Some have been diagnosed with celiac disease, an autoimmune disorder in which gluten causes the body to attack the villi in the small intestine. Celiac symptoms include diarrhea, abdominal pain, and bloating, although the condition can present in other, less obvious ways, according to the Mayo Clinic.

Other people avoiding gluten may not have been diagnosed with celiac, but have found eliminating foods with the protein in them has helped control other health conditions, such as migraine headaches, acne and even infertility. And some people have gone gluten-free in an effort to lose weight, with significant success.

Regardless of why someone has gone gluten-free, they may find that their sensitivity to gluten increases substantially once they’ve avoided it for awhile. Venturing out beyond their own kitchen to eat food that someone else has prepared – out of sight, no less – can seem incredibly risky to someone who risks a recurrence of nasty symptoms if they get even a trace of gluten.

Eight Tips for Safe GF Dining

But there are some simple ways to make dining out less stressful and even enjoyable again. Here are eight tips to enjoy your meal out and still stay gluten-free in a restaurant:

• Research, research, research. Know the places where gluten can hide. In restaurants, this often includes gravies, sauces, and marinades. On the dessert tray, it also can include meringues and even, on occasion, puddings. Many gluten-sensitive individuals have avoided illness in restaurants by asking the right questions, and by pushing the restaurant staff to double-check an ingredient in a dish.
• Consider visiting when the restaurant is not busy – perhaps try a late lunch or an early dinner, or stop by on a Tuesday rather than a Saturday. It’s also a good idea to call ahead to let them know that someone with gluten intolerance will be visiting – that provides an opportunity to see how the restaurant staff will react to special requests.
• Ask for the chef or the manager as soon as you walk in. Most waiters are not trained in food sensitivities and allergies, and when you’re asking for details on specific ingredients, it’s far better to talk to the person who will be doing the actual cooking. Also, always double-check that the food is gluten-free with the person who brings the actual plate.
• Know which restaurants have gluten-free menus. Many national restaurant chains now make a special point of catering to those who must be gluten-free, and options have expanded dramatically over the past few years. It’s now possible to find gluten-free menus at Italian and Chinese chain restaurants, steakhouses, and seafood restaurants in many metropolitan areas.
• Consider Thai, Mexican and Indian restaurants, along with sushi restaurants. Thai and Indian food is naturally almost completely gluten-free, and many sushi options are safe. Most Mexican food is corn-based, not wheat-based. However, potential language barriers might make it difficult to quiz restaurant staff members on ingredients (see Tip 6). Although Thai soy sauce does not contain wheat and is naturally gluten-free, some U.S.-based Thai restaurants use the more common wheat-based soy sauce, which is not safe.
• Bring along gluten-free dining cards in an assortment of languages. Free dining cards are available for download here in 48 different languages. Keep in mind that even though you’re visiting, say, a Japanese steakhouse, the chef in the kitchen may speak a different language. It helps to carry an assortment of cards.
• Consider upscale restaurants where everything is made fresh. Yes, these restaurants generally are more expensive, but because they’re starting from scratch, they can alter their recipes more easily to remove a problem ingredient. In addition, chefs there likely have had more training in food allergies and intolerances, and will understand the need to avoid even the smallest bit of gluten.
• Tip well, and come back soon. It’s appropriate to tip at least 20% for excellent service, and many gluten-intolerant restaurant patrons routinely tip 25% to 30%. This tends to ensure the best service and the attention to detail that remaining gluten-free requires. And if you become a regular, you may find the chef concocts some safe goodies just for you.

The key to successful gluten-free dining out is to find a restaurant that can accommodate your gluten issue, and then work with the chef and the manager at that restaurant to ensure a safe meal. Doing that should help ensure an enjoyable, stress-free meal.