Is it Possible to Eat Out if I Follow the Gluten-free Diet?

This was one of the first questions I had after my celiac diagnosis. The bad news is that many people told me that it was not possible to eat out ever again.  The good news is that they were wrong. It is absolutely possible to eat out safely gluten-free. However, to do it right it takes a lot of work on your part. More and more restaurants are happy to accommodate gluten-free diners these days, but the trick is to know which ones do a good job and which places should not bother offering a gluten-free menu.

The minute I found out about the Triumph Dining Restaurant Guide and dining cards, I ordered them. Instead of me worrying about remembering a zillion things a restaurant needs to know when trying to feed me safely, the cards covered all the bases for me. I still had to discuss my needs so that the restaurant understood the situation, but at least the key points were in writing in black and white on my dining card.

If you visit restaurants that have printed gluten-free menus, you still have to ask questions to make sure they actually understand what safe gluten-free service is. Do they know they can’t just pick croutons off your salad if it’s made incorrectly? There are important details to go over at any new place you visit. The worst thing you can do is assume the presence of a gluten-free menu means no questions are needed and you can just order and enjoy your meal. That is possible once you’ve established a venue knows what they’re doing – not before.

If you don’t want to buy dining cards, consider making your own. You need something to keep with you so that you’re not ever caught off guard. If you’re shopping with friends and they want to pop into a restaurant for lunch, you’ll have a much better experience if you’re prepared. Whatever you do, please do not use the dining card from the book “G Free Diet” – it is not accurate for anyone except the author of that book.

While it’s a given that the ingredients in food you order must be gluten-free in a restaurant you’re dining in, if the food prep is done incorrectly, the meal won’t be gluten-free. Did you know that some places blanch veggies in pasta water – that gluten containing chicken stock can be used to cook rice or that wheat starch can be present in a chicken breast before it ever arrives at the restaurant? That is why you can not just order chicken, rice and veggies without mentioning gluten and hope for the best. 

People who do this a few times eventually stop dining out altogether because they continue to get sick and can’t figure out why. Unless you’re in a 100% gluten-free restaurant, you are going to need to ask questions and be able to clearly explain your needs, in order to be fed safely. Anyone who isn’t inclined to do these things will surely be happier staying home.

Have a question about the gluten-free diet which we haven’t covered yet?  You can now submit your questions here! (Note: All medical questions should be directed to your physician)