Tips for Eating at Restaurants

What you need to know when when dining out.

1. Deciding where to eat.

• Check with gluten-free websites and blogs for a list of gluten-free Restaurants.


• Call the Restaurant to make sure they have a gluten-free menu and ask them if they guard against cross-contamination.


• Finer Dining Establishments are usually more aware of what gluten is and can be more helpful

2. Don't dine during peak hours, dine before or after the dinner rush.

3. Explain what you cannot eat briefly.

• Example, Hi, I need your help please. I cannot have gluten in my meals. Gluten is in Wheat, Barely and Rye. Can you please explain to the chef I cannot have these.


• Having the server understand your needs is essential, they will help the Chef know you are gluten-intolerant.


• Also having a dining card explaining you cannot have gluten and having a medical bracelet will help in giving creditability to the seriousness of your condition.

4. Be sure and ask detailed questions.

• Use your restaurant card that explains that you cannot have gluten and why, to be taken to the chef. The person who really knows what is in the dish is the person who is making it. You need to ask detailed questions about the food preparation. Below are some possible cross contamination issues.

• Salads: Contamination lies in the cleanliness of the cutting boards used to chop the vegetables that goes in the salad. Ask for the salad dressing on the side. No croutons or other breads.

• Salad Dressings and Marinades: They may contain thickeners that have gluten in it. Order a lemon wedge and oil on the side, wine or balsamic vinegar and oil. Or bring your own salad dressing with you from home.

• Soups and Sauces: Soup bases are often used in for soups and sauces. Bases contain ingredients of flour and butter. Canned Sauces are also used. Ask to see the ingredient list to make sure there is no soup base. They may contain gluten.

• Meats: ask to make sure the chef did not cook the meat in HVP or TVP. That is hydrolyzed vegetable protein or textured vegetable protein, that means, we don't know what is in them.

• Fried Foods: The oil used to fry foods may be used for both breaded and non-breaded foods. They should be avoided. In large restaurants they used separate fryers. Ask the restaurant if they use a separate fryer.

• Rice, Starches and Hash Browns: Ask what ingredients have been added to them. Ask for plain rice cooked in water, baked or steamed.

• Dairy: Sometimes non-dairy products are used like, non dairy creamers, sour cream and whip topping. Ask to make sure the ingredients don't have gluten.

5. Ask to make sure they are using a clean cooking surface and clean utensils. Make sure no bread has been placed on it. Suggest they use foil to cook on if they are not.

6. Confirm that the meal that they are serving you is gluten-free. Did they follow your instructions?

7. Thank your waiter and leave a good tip. If you have any gluten-free information like a brochure or business card, leave that too.

These are tips for those who have Celiac Disease and gluten intolerance.

Here is a list of Gluten Free Restaurants that I have put together.