Find Me Gluten Free
Dining Out With Celiac
How do I order safely at a restaurant with celiac disease?
Dining out with celiac disease can be overwhelming, especially if you are newly diagnosed. That is one of the biggest reasons we created Find Me Gluten Free, to help solve this problem! While our app is a great starting point and tool for finding safe places to eat, there is so much more involved in a safe dining experience. Here are some of our best tips for how to order at a restaurant with celiac disease.
Step 1: Familiarize yourself with the app
Check out our resources on using Find Me Gluten Free with celiac disease to learn how to navigate the app and use the information shared to the best of your ability.
Step 2: Familiarize yourself with hidden sources of gluten
Check out our page on hidden sources of gluten to learn about different dishes and ingredients where gluten can be found.
Step 3: Ask questions
It's important to be thorough when asking questions at an establishment. If your server does not seem familiar with celiac disease, it is never a bad idea to request a manager to assist you with any questions and help you navigate the menu. If none of the restaurant staff are familiar with celiac disease, it is probably best not to eat there, but you can explain that the risk of cross-contact with gluten should be treated with the same caution as you would an allergen.
Some questions you can ask about the preparation of your meal are:
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Do you take any precautions to minimize the chance of cross-contact with gluten?
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Can you have the person preparing my food change their gloves and/or wash their hands before making it?
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Can my meal be made in a separate prep space or using separate cookware and utensils?
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If not, can you wipe down the prep space and use freshly washed cookware and utensils for my meal?
Outside of general questions about food preparation, there are more specific details you can ask depending on the type of food you are ordering.
Common sources of cross-contact are:
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Deep fryers: for fried food, ask if it is prepared in the same fryer as gluten containing items. If so, there is a risk for cross-contact.
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Toasters: for toasted items, ask if they are toasted in the same equipment as gluten containing items. If so, there is a risk for cross-contact.
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Grills: for grilled (and sometimes toasted items) ask if they are grilled on the same surface as gluten containing items. If so, there is a risk for cross-contact.
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Ingredients that are grabbed by hand: for ingredients like lettuce, shredded cheese or toppings, ask if a fresh container can be opened for your meal. If items are frequently touched with hands after touching gluten, there is a risk for cross-contact.
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Ovens/Pizza Ovens: for items cooked in the same oven as items containing gluten, there is a risk of cross-contact. Some pizza places may wrap gluten-free items in foil or cook them on a separate pan in the oven to try and reduce this risk.
Step 4: Always double check
Restaurants can be busy and things can change from day-to-day resulting in mistakes. That is why it's so important to double and triple check your meal even after you place your order.
Always inspect your food when it arrives.
Did they accidentally forget to leave the croutons off your salad? Does this dinner roll look a little too good to be true? Did they forget to leave the sauce off of your meal?
Don't be afraid to ask again.
"Just making sure this ______ is gluten-free, right?" It never hurts to ask again.
Step 5: Be your own advocate
Advocating for your dietary needs can be so intimidating, but it is necessary for your health and safety. Occasionally, you might have to push back if your meal is not handled properly. Remember, your health and safety is important and should never be treated as a burden.
Don't be afraid to send it back if it's wrong.
If a mistake was made, politely let your server know. Some people like to alter the food in some way (squirting ketchup or sprinkling pepper on it) before sending it back just to be extra sure the dish is remade from scratch and the gluten containing items (for example, croutons) weren't just picked off the plate.
Don't be afraid to walk away.
If you don't feel comfortable eating somewhere based on your experience, don't be afraid to decline the meal entirely and leave. Sometimes it is safer to do this than to push your boundaries and end up sick. Everyone should feel that their health and safety is a priority when dining out with celiac disease.
Step 5: Leave a review
Whether you have a good OR bad experience, we encourage you to leave a review on Find Me Gluten Free, as both instances are helpful for the next person who may want to dine there.
This guide is meant to be a helpful resource and starting point for those with celiac disease, especially those who are newly diagnosed. While these practices can help you to dine out as safely as possible, keep in mind there is always a risk when an establishment is not dedicated gluten-free. Beyond this page, we encourage you to check out Beyond Celiac's dining tips as well.
If you think there is something else we should add to this page,
please let us know by emailing us at jason@findmeglutenfree.com!