Gluten Free At Restaurants 

When it comes to dining out with Celiac, having a plan in place is key to making sure you have a great meal with as few worries as possible. Here are some practical tips that I've learned over the years to help you feel comfortable and confident at restaurants. And if you're ready for even more insights, my Settling into Celiac course offers an in-depth dive into dining out safely, drawing from my own experience of over a decade with Celiac and my background as a Health Coach.

1. Taking Control of Your Dining Experience

Choose restaurants that are known for accommodating dietary restrictions or offering dedicated gluten free menus, whenever possible. Apps and websites like Find Me Gluten Free can help you discover Celiac-friendly options in your area. When dining with friends or family, don't hesitate to suggest restaurants that align with your needs. Taking the initiative sets the tone for a successful outing and allows you to feel more at ease.

2. Doing Your Homework

Before you head out, research the restaurant's menu online. Look for dishes that are naturally gluten free or can be easily modified. Many menus now indicate gluten free options with specific labels. Having a game plan in mind will save you time and anxiety when you're seated and ready to order. It's possible that menus at the restaurant may vary from what is listed online due to seasonality or other updates, so try to have a few options in mind in case any don't work out.

3. Asking the Right Questions

When you're at the restaurant, always ask questions about ingredients, preparation methods, and cross-contamination precautions. Be polite but thorough in your inquiries. Ask about separate cooking surfaces, utensils, and fryers for gluten free items. The more you know, the better you can assess the safety of your meal. If you still have questions after speaking with the staff, you can kindly request for a manager to come to the table to speak with you in greater detail.

4. Confirming Your Needs with Staff

While placing your order, kindly remind your server about your gluten free requirements due to Celiac, rather than this simply being a preference. Emphasize the importance of avoiding cross-contamination and ask them to communicate your needs to the kitchen. This step reinforces your commitment to a safe meal and ensures that your concerns are taken seriously. It's possible that food preparation practices may vary slightly when the severity of Celiac is known versus just choosing to avoid gluten for personal reasons, so this is a huge piece to communicate.

By following these steps, you're not just dining out – you're taking charge of your dining experience and being an advocate for yourself. With each successful restaurant visit, you'll gain more confidence and skill in navigating the restaurant scene with Celiac. Enjoy your meals with peace of mind, knowing that you've taken the necessary steps to prioritize your health and well-being.