Dining Out: How to Eat Gluten-Free

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Eating out away from home when you have either celiac disease or non-celiac gluten sensitivity (NCGS) can be a challenge.  Having a good understanding though, of what is allowed and what isn't, can help eliminate any worries and still allow you to enjoy a restaurant meal or eating at a friend’s house. 

Tips for Eating Out Gluten-Free

By following the tips below, you can avoid possible contamination with gluten-containing foods and the side effects it would bring:

1. Be knowledgeable about the gluten-free diet.  Know what grains to avoid (wheat, barley and rye) and the hidden sources of gluten and possible cross-contamination with other foods.

2. Eat some food before dining out.  If you go to a friend’s house or restaurant being very hungry, you’re more likely to make a mistake and eat a gluten-containing food. 

3. Eating at a friend’s house.  If going to a friend’s house, inform them of your dietary restrictions and offer to bring a gluten-free dish.  Don’t feel like a nuisance as your health and well-being depends on you on staying gluten-free. 

Eating Out Gluten-Free

4. Eating at a restaurant. More and more restaurants are going gluten-free or are offering gluten-free options.  There is even a free IPhone and Google app (Find me gluten-free) that can identify local restaurants with gluten-free options.  Here are some special tips to keep in mind when eating at a restaurant:

  • If possible look at the menu online before arriving or call ahead to discuss menu options.   Make sure they understand what gluten is and what foods contain it.
  • Let the wait staff know of your diet.  Check their knowledge about gluten and or speak with the restaurant manager or chef.
  • To be safe, order menu items that are made with simple ingredients and without added breading, sauces, marinades or gravies.  As an example, baked salmon (ask about any sauces or breading used) a baked potato with butter and steamed asparagus would be a safe choice.
  • Cross-contamination is always a possibility.  If French fries are either coated with flour or cooked in the same cooking oil used to fry breaded foods, this can be a problem.  Even cooking foods on the same grill surface as a breaded product, can lead to cross –contamination.
  • Bringing your own gluten-free bread or rolls can help protect a possibility of coming into contact with gluten.
  • Never assume anything is gluten-free when eating out.  Ask lots of questions on the ingredients used in your menu items. 

5. Traveling outside of home.  Pack nonperishable gluten-free foods to have on hand such as snack bars, crackers, cereal or any naturally gluten-free foods like fruit, vegetables or nuts. 

The goal when eating out is to avoid any gluten containing foods that will make you feel sick.  No matter if eating at home or away from home, the more proactive and prepared you are in following a gluten-free diet, the easier it will become to still enjoy the pleasures of dining out and socializing with friends. 

Go to www.celiaccentral.org to learn more information on dining out and celiac disease.

ABOUT CHERYL MUSSATTO, REGISTERED DIETITIAN

Cheryl Mussatto has over 30 years of experience as a Registered Dietitian and has worked in a variety of settings that cover a wide span of nutrition experience.  Currently she works as an adjunct professor for two community colleges, Allen Community College in Burlingame and Butler Community College in Council Grove, Kansas teaching two courses, Basic Nutrition and Therapeutic Nutrition. Cheryl also is a contributing author for osagecountyonline.com, an online newspaper and Edietitians, a global free nutritional and health magazine. Her articles for both publications pertain to nutrition topics that cover a diversity of health and nutrition interests for the general public.  She is also certified as a health and wellness coach.