Gluten Free Dining Out Menu Tips: How to Eat Gluten Free at Restaurants
Aug 15, · 5 Rules to Follow When Dining Out Gluten-Free. Rule #1: Choose your restaurant wisely. Restaurants with gluten-free menus are a good place to start, since in many cases (but not all), staff members at those restaurants receive training on how to keep food gluten-free and to avoid cross-contamination. But you still have options if you don't want to go to a chain restaurant. May 09, · How to Use FindMeGlutenFree to Find Celiac-Safe Gluten Free Restaurants. Download the app, duh. Open the app and click the search icon at the top of the screen. Enter your destination in the bottom address bar, and leave the top search bar blank. Hit .
Becoming familiar with the how to dine out gluten free diet is key to successfully avoiding gluten when eating out. Gluten-containing grains are wheat -- including varieties such as spelt, bulgur and semolina -- rye, barley and triticale. Breads, pastries, pastas and flour tortillas all contain wheat flour. Avoid these foods to maintain a gluten-free diet. While these staples are fairly ubiquitous in the typical Western diet, a small amount of planning and attention creates many options for the gluten-free diner.
Many restaurants offer gluten-free menus. Call ahead or visit the restaurant website if you are unsure whether a specific spot offers gluten-free cuisine. Avoid fast food in general, as many such eateries do not have a separate fryer for gluten-free foods to prevent cross-contamination. Gluten-free dining may include studying the menu, specifying preparation methods and making substitutions as necessary.
Before you place your order, ask to see a gluten-free menu -- if available -- and then talk with your server about the preparation of your food. If you are extremely sensitive to gluten, ask whether the establishment has separate equipment and designated areas for the holding and preparation of gluten-free cuisine. Gluten cross-contamination may occur when gluten-free and gluten-dedicated equipment are accidentally interchanged.
For food preparation, request that meat or fish is broiled, baked or grilled instead of fried. Fried foods are typically dredged in flour and then dunked in hot oil. Question your server about items such as gravy, sauces and stews, since wheat flour is commonly used as a thickener or stabilizer for these items.
If you are dining at Mexican restaurants, ask for corn instead of flour tortillas. At a diner or family restaurant, choose the naturally gluten-free baked potato or vegetable medley as a side item in lieu of macaroni and cheese or pasta salad. Keeping your order simple with naturally gluten-free items -- such as grilled poultry or fish and steamed vegetables with rice pilaf -- reduces what is bullet point format risk of ingesting gluten and of cross-contamination with other ingredients.
Non-alcoholic beverages such as black tea, lemonade and sodas are naturally gluten-free. However, the majority of beers -- especially what to do for morning sickness varieties -- contain gluten. If you are selecting an adult beverage, choose wine, spirits or specialty gluten-free beer.
If you are ordering a milkshake, ask that malt not be added. There is no reason to feel deprived on a gluten-free diet, as many gluten-free desserts are available at dining establishments. Avoid desserts with crusts, crumbles or shells. Instead, opt for frozen yogurt or ice cream with fruit and cream, creme brulee, rice pudding or gluten-free oatmeal cookies. Sara Police has been writing nutrition and fitness-related articles since Her research has been published in scientific journals such as "Current Hypertension Reports," "Obesity" and the "American Journal of Physiology.
By Sara Police, Ph. Related Articles. Choosing a Restaurant Many restaurants offer how to dine out gluten free menus. Placing Your Order Gluten-free dining may include studying the menu, specifying preparation methods and making substitutions as necessary.
Drinks Non-alcoholic beverages such as black tea, lemonade and sodas are naturally gluten-free. Desserts There is no reason to feel deprived on a gluten-free diet, as many gluten-free desserts are available at dining establishments.
I know how that feels. So I've got some top tips for making sure you can eat out safely now that lockdown rules have eased. If you're feeling nervous about a place getting your gluten-free order right, I have 2 suggestions: either go for a curry (where most options are naturally gluten-free) or go to a place t. Choose a restaurant that has gluten-free options. This means selecting a dining establishment that either serves naturally gluten-free items, such as meat, chicken or fish that is not breaded nor served with a floured sauce, has a gluten-free menu, or serves items that can easily be made without gluten like a hamburger without the bun or salad without croutons. Even Bonefish Grill, with locations in nearly 30 states, while not the fanciest place in every town, serves many gluten-free dishes if you’re in the mood for fresh seafood. 4. Call the restaurant a day or hours ahead of your dining schedule. Ask the maitre d’ if they serve gluten-free options.
Or you might be loaded with guilt while secretly loading your gluten-free snacks in your pockets so you can stick to your plan while out to lunch with your friends.
Unlike those following a low-carb diet or a vegan or paleo lifestyle, going gluten free and dining out can be more daunting. To go vegan or paleo or low-carb, the items to toss off the plate or exclude when ordering are fairly straightforward.
Availability, cost and safety of gluten-free foods and ingredients make the possibility of cross-contamination more likely when out. And hidden traces of gluten can appear in foods, fillers, sauces and other cooking aids commonly used in restaurants without much consideration — from emulsifiers to fillers to thickeners. Or even that sushi?! Fret not, gluten-free folks!
Luckily, the increasing awareness of celiac disease, wheat allergies, and gluten sensitivity has prompted restaurants of all sizes to offer gluten-free options. Del Posto, an upscale Italian restaurant in New York, is a good example. In , the restaurant decided to offer a gluten-free option of every pasta dish in their menu. Plus, technology has made it possible to locate gluten-free friendly establishments without calling every restaurant in your area.
The iconic Cheeseburger in Paradise restaurant, with locations dotted across 16 states, is a good example. You can download their gluten-free menu from their website. For unfamiliar menu terms, the Unsafe Gluten-Free Food list and other names for gluten will come in handy. Find Me Gluten Free is an app that can can help you find restaurants offering gluten-free menus. Their rating system and reviews from fellow gluten-free folks can help you find the right gluten-free dining venue.
You can simply type in a town or city, or allow the app to use your current location to search nearby restaurants. Chances are, these restaurants cater to diners with specific dietary needs and restrictions because they are more meticulous about their ingredients.
The relaxed atmosphere of fine dining restaurants also increases the likelihood that they can devote more time to diners with special requests. According to their FAQ page, all of their restaurant chains take gluten cross-contamination seriously. Besides using gluten-free flour , they use separate utensils and sauce containers.
All of their staff members are trained in avoiding cross contamination too. Check out their gluten-free menu. Pressed for time to do your research? For this reason, it pays to talk to the manager or chef instead. A common scenario of of getting glutened in a restaurant stems not from the ingredients themselves, but from cross-contamination.
Unless the restaurant has separate kitchens in preparing gluten and non-gluten food, cross contamination is more likely to occur. This is particularly true in busy restaurants where it could be a challenge to prepare special meals amidst the chaos of busy rush times.
Be very clear about how kitchen surfaces, pan, and utensils need to be as clean as possible. By and large, they should not have traces of non-gluten foods in them. In their gluten-free menu posted online, restaurant chain B. In restaurants where the staff is not as knowledgeable about the ill-effects of gluten, use the more familiar word allergies instead to describe your gluten intolerance.
Most Italian restaurants have pizza and pasta as their main dishes, while Japanese dishes often have soy sauce in them, all of which typically do contain gluten by default. Despite being Asian cuisine and being notorious for soy sauce as an ingredient , Thai food is typically more forgiving than other cuisines because there are more choices when dishes are heavier on curries and other spices rather than soy.
After your meal, thank the staff and tip well to show your appreciation. Think of a good tip as an investment in your future dining experience at the same restaurant. Do return to restaurants that work out for you to save the hassle of reinventing the wheel every time. What other strategies have worked for you in finding restaurants that offer the best dining experience for gluten-free folks?
Thanks for sharing, Erin! Hope your followers find this information helpful next time they venture out to eat. So I have to say that for the last few of hours i have been hooked by the impressive articles on this website.
Keep up the wonderful work. Your email address will not be published. Post Comment. Read on to learn how you can master the art of dining out gluten-free.
Use apps and consult online databases. Opt for restaurants who make their food from scratch. Call the restaurant a day or hours ahead of your dining schedule. Asking Questions at the Restaurant Pressed for time to do your research? Inquire about cross-contamination issues. Leave new. Tom Booth. Leave a Reply Cancel reply Your email address will not be published. Save my name and email in this browser for the next time I comment.
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