EATING OUT

SELECTING A RESTAURANT

Choosing A Restaurant  

Choosing a restaurant involves two steps. The first step is finding a restaurant in which you believe you can be safe. The second is asking questions – ideally every time you go. 

It is worth keeping in mind that there is no federal or state regulation similar to the food labelling laws. It is up to you to assure your well-being whether you are considering eating in a local restaurant, a hotel or a chain restaurant.       

When it comes to choosing a restaurant that serves gluten-free food which matches your food needs/desires, do not trust anyone. ALWAYS verify for yourself – including restaurants that are historically gluten-free. You are literally trusting the restaurant and the people in it with your health. Mistakes can happen, even at dedicated gluten-free restaurants. 

Some dedicated gluten-free restaurants are not as dedicated as a concerned person would like them to be. We know of a holiday cookie that was served at a dedicated gluten-free restaurant. Responding to questioning, it turned out the cookie was not gluten-free.

Of course, there are a few exceptions such as if a friend with celiac disease that you trust was in a restaurant yesterday. Still, not everyone is as diligent as you are. And things change.

To help find restaurants in which you will be safe (other than a chain restaurant which is discussed in the next section), check apps such as the following: 

  • AllergyEats (restaurants that cater to various allergies including gluten, peanuts, tree nuts, dairy, eggs, wheat, fish, shellfish, sesame and soy)

  • CanIEatHere – website (includes food allergies as well as gluten-free; supported by pad ads and featured listings)

  • Dedicated Gluten Free (dedicated gluten-free restaurants)

  • Find Me Gluten-free (the app includes consumer ratings - supported by ads including featured restaurants)

  • Glusearch (includes bakeries, stores and hotels worldwide)

  • GlutenDude (restaurants and places to drink)

  • Gluten-Free Finder (gf-finder.com) from the National Celiac Association (directory of certified gluten-free food, drink, restaurants)

  • Gluten-Free Registry (lists gluten-free friendly businesses including restaurants by area)

  • Gluten Free Restaurant Finder (limited to restaurants within a narrow distance)

  • Happy Cow – (vegan restaurants and store; type gluten free into the search bar)

If you are traveling, check for a MeetUp or support group in the area. Search the internet for a site that lists local restaurants or for another information source. For example, in the New England area, check out WickedGlutenFree.com

TIPS

  • If you want to eat gluten-free in a restaurant, it is a good idea to support restaurants near where you live and work that are either 100% gluten-free or serve gluten-free food. 

  • If you become a regular at a restaurant and get to know the owner, he or she is likely to warn you if there are any changes. They may also be open to developing dishes you would like to eat.

  • Consider giving an owner a copy of our Restaurant Owners Guide to help guide the owner to safe practices and help secure your ongoing safety. 

Chain Restaurants 

As a general matter, it is advisable to proceed with extreme caution if you go to a chain restaurant – even one that is entirely dedicated gluten-free.  

Compliance with corporate policy may not be one hundred percent due to staff turnover, the question whether there is regular and consistent food allergy training, and a high number of orders being worked on in a small space over a short period of time. Last, but not least, there is always the risk of cross contamination. 

  • If you frequent a particular location of a chain restaurant because you have vetted it and believe it to be safe – do not assume other locations are safe – even if there is a national policy for all their locations. National policies are not always enforced.

  • If you want a pizza, be particularly cautious.

    • At least one chain has a gluten-free pizza, but does not recommend it for people with celiac disease.    

    • Another national chain has gluten-free food but says it cannot guarantee that any of its products are allergy free (which in their parlance would include gluten.) 

    • Pizza crust may be gluten free, but not the toppings. 

    • A gluten-free pizza can be cooked in the same oven as a pizza with gluten without precautions. 

    • The same pizza cutter may be used for gluten and gluten-free pizza.

    • Ladles may be used for both gluten and gluten-free sauces. 

TIPS

Before choosing a restaurant, in order to create a sense of inclusiveness and simultaneously help normalize your condition, ask the people you will be eating with if anyone has any other food restrictions. If so, involve that person in choosing a restaurant. Also let the person know you will be calling with questions. Either add questions the other person or persons may have to your list or give them the opportunity to also call.  

Questions To Ask Before You Go To A Restaurant

Asking questions before going to a restaurant helps to minimize the ever-present risk of being glutened – even in the best restaurants and even in restaurants you frequent. 

With respect to safety criteria, restaurants tend to be extra careful if you tell them you have celiac disease. By and large, there is no regulation concerning what “gluten-free” means in a restaurant. A batch of restaurants have been known to have two definitions: one for people who say they have celiac disease and another for people who are either gluten intolerant or eat gluten-free as a lifestyle. For instance, a restaurant’s celiac disease standards may mean using a toaster dedicated to gluten-free. With gluten intolerance, the restaurant may only use one toaster.

Even when going to restaurants you frequent, it is advisable to call ahead every single time to find out if there have been changes in the food or protocol. Just like food manufacturers can change ingredients without warning, restaurants can go from gluten-free to not gluten-free without warning. Don’t assume a restaurant’s philosophy or menu stay the same. To quote Jessica Hanson/Tasty Meditation, advocate/blogger: Always double checking with a restaurant is easier than being sick.

Call the restaurant at a time when it is not likely to be busy such as in between lunch and dinner time (generally between 2 and 4:00 PM).

The rest of our restaurant discussion is divided into:

  • Dedicated Gluten-Free Restaurants

  • Restaurants Not Dedicated To Gluten-Free

  • If You Are Not Comfortable With The Answers

  • Before Ending The Call 

Dedicated Gluten-Free Restaurants:

Ask for the manager: Is your restaurant still 100% dedicated gluten-free?

If the answer is “no,” move on to the next set of questions. If the answer is yes: 

  • If the restaurant serves alcohol, is the beer gluten-removed or gluten-free? (Beer with gluten removed is not considered to be gluten-free)

  • If you are allergic to an additional food or foods, ask if the restaurant serves it? If so, how can you safely avoid the food?

Restaurants Not Dedicated To Gluten-Free:

  • Ask for the manager or owner.

  • Let the person know you need to eat gluten-free because of a medical condition. It can help to mention celiac disease or gluten intolerance specifically. Some people find it easier to say they have a “wheat allergy” because people tend to understand the importance of not eating anything that would trigger an allergic reaction. Some restaurants have different precautions they take if someone mentions a medical condition instead of just requesting gluten-free. For example, some restaurants have been known to use a single toaster for both gluten and gluten-free bread when no health condition is believed to be involved. 

  • Do they have a gluten-free menu?

  • Is the kitchen gluten-free? If the whole kitchen is not gluten-free, ask whichever of the following questions you’re comfortable with.  The more you ask, the safer you’ll be.

  • Do you use separate protocols for people with the health condition known as celiac disease compared to people to eat gluten-free as a lifestyle choice?

  • Do you double check that all supplies are gluten-free - and stored in a manner that there is no cross contamination?

  • Is there a separate prep area with its own cutting board, equipment and utensils? 

  • Is there a dedicated gluten-free frier or will french fries be cooked in the same oil that is used for cooking foods with gluten?

  • If you want to order pasta, will it be cooked in fresh water with clean utensils?

  • If the restaurant offers gluten-free pizza, is it made in a separate oven? If not, how do they assure gluten-free?

  • Do they have dedicated cooking utensils?

  • What are the ingredients used to make the food you are interested in? Are the ingredients listed on the menu? Do they check to make sure all the ingredients are gluten-free?

  • If the dish you are interested in has a marinade or sauce, does it contain soy or teriyaki sauce which usually contain gluten? If so, is there a different sauce that does not contain gluten? If not, can you bring your own? (Do not be surprised if you are told bringing your own would violate the local health code.)   

  • Are there any other precautions you take – for instance, requiring staff to change gloves when handling gluten-free food? Some restaurants place an object on the table which alerts servers to the need to be careful. Some use different plates for gluten-free foods.

If you are not comfortable with the answers, it can’t hurt to ask if you would be allowed to bring your own food and they either cook it for you or warm it up. Do not be surprised if you are told that the idea is a health code violation or is otherwise illegal in a particular area.

If the restaurant agrees, let them know:

  • They will need to use sterilized pots, pans and cooking utensils to heat your food.

  • They need to be very careful to avoid cross-contamination caused by cross contact. It can’t hurt to remind the restaurant about what can occur from something as simple as using the same utensil in both gluten and gluten-free food or using a dish that hasn’t been completely cleaned.

  • If you are going to order pasta, ask that it NOT be boiled in water used with pasta or anything else that may contain gluten.

Before ending the call, find out if the knowledgeable person with whom you have been speaking will be at the restaurant when you are planning to be there. If not, who will be there who is knowledgeable about food restrictions like yours?

TIPS

  • Make your reservation for before or after rush hours. Managers and chefs will have more time to take proper precautions with your order.

  • Reviews can be helpful – but well-meaning people may not know to ask all the right questions. Or the reviews can either be posted by friends of the owner or be out of date. Always verify.

  • Avoid buffets. Even if the kitchen follows all the gluten-free guidelines, it is almost impossible to avoid cross-contamination in the line due to cross contact.

  • It is preferable to look for restaurants that make their meals from scratch. They are likely to have a better understanding of whether gluten is in a dish or not.

  • Trust your intuition as to whether they are listening to you, take you seriously and that the answers you get to your questions seem accurate.

  • If you are going to an ethnic restaurant, learn how the dishes you are interested in are prepared.

  • If one of the other people who will be eating with you have additional food restrictions, give them the opportunity to call the proposed restaurant just as you call about gluten – or get their list of questions and include them in your call.


Ordering Your Food

Dedicated Gluten-Free Restaurant:

Since you confirmed ahead of time that the restaurant is 100% gluten-free, subject to your food restrictions, feel free to order without having to mention your medical condition and sensitivity to gluten.

That said, if you have any doubt – ask.  If after receiving the answer, you still have doubt – do without.  

Restaurants With Gluten Free Options You Have Researched And/Or Called Ahead:

  • The person who seats you: Having already done your homework, if this person is not your server, there is no need to identify your gluten-free needs to this person. 

  • If the person hands-out menus, ask for the gluten-free menu. If there isn’t one, it is likely that gluten-free items will be marked on the regular menu.

  • Your server: Let your server know:

    • That you must eat gluten-free because of a health condition – not because of a lifestyle choice.

    • That you are very strict about what you eat and are particularly sensitive to cross contamination.

  • If the server doesn’t appear to understand what you are saying, ask to speak with the person with whom you spoke on the phone, the manager or the chef. 

  • If you would not feel comfortable talking about your situation with a server for whatever reason, ask to speak with the chef. If the discussion with the chef would be easier, give the chef a restaurant card (also referred to as a “cook card” or “dining card”).

  • If people don’t understand what you are saying, that may be a good indication that the restaurant is not as safe as you thought.   

Questions To Ask Before Ordering

  • If you are ordering something that will be grilled, it should be cooked on a separate surface other than the one used for food with gluten. If the sauce is not gluten free, it should be served without any sauce. 

  • Is the meat marinated? If so, is there gluten in the marinade?

  • Ask about ingredients. 

    • Some restaurants have been known to put pancake batter in eggs.

    • If soy sauce is an ingredient: as a general matter, soy sauce contains gluten. Is the soy sauce they use gluten-free? 

  • If you are ordering:

    • Toast: do you have a separate toaster for your gluten-free bread?

    • Pancakes: ask that they be made on a separate pan that has been cleaned thoroughly.

    • Pasta: ask that it be made in a pot of boiling water that has not been used for anything else. 

    • Pan fried foods and foods cooked in a frier: is a dedicated pan or frier used that is not been used for anything else.

    • Pizza:

      • Be aware there is always the possibility that airborne flour may cross-contaminate the gluten-free dough

      • Check that the dough is made separately, and the gluten-free pizza is cooked in its own oven, preferably by people wearing gloves.  

      • If the oven is a shared oven, the gluten-free pizza should be cooked on the top shelf. If there is no shelf, it should be cooked on a dedicated surface such as aluminum foil – not directly on the pizza oven surface.  

      • All toppings, including the sauce, need to have gluten-free ingredients and cooked in a separate pot.

      • All utensils need to be dedicated

    • Something with a sauce or gravy: do you use gluten-free flour to thicken the sauce or gravy?

    • Eggs: do you use a different pan than used when making pancakes or anything else that may contain wheat, rye or barley?

New-To-You Restaurants You Just Walked Into

If you find yourself at a restaurant that you did not have an opportunity to vet ahead of time, tell your server you have a health condition and that you cannot eat gluten.  

Explain that you have some questions about how food is prepared and served. If the person seems knowledgeable, ask the questions we suggest when choosing a restaurant. You can print the questions and take them with you.

If the server doesn’t seem to understand what you are talking about, ask to speak with the manager. Let them know about your medical condition and ask your questions. If you still think you are not getting your message across and you really want to eat something, ask to speak with the chef. To make things easier, consider giving the chef a restaurant card. Free cards are available in multiple languages from a variety of sources on the internet. For example, see celiactravel.com/cards.

If there is no gluten-free menu, ask which dishes can be modified to remove gluten. Ordering simple, unadorned foods can help reduce the risk of wheat products being in the food or accompanying sauce.  (It is also easier to explain what you want to your server.)

Even with simple foods, it is important to ask the same questions as in the section above.

Avoid ordering sauces. Sauces may have gluten. So may salad dressings. Soy sauce has gluten in it.

If you order a fried food, be sure it is prepared in a dedicated pan or fryer. Using the same pan or fryer as an item with gluten is considered to be cross-contamination.  

If you have any doubt that your meal will actually be gluten-free, when in doubt, do without. Enjoy a drink and the company (and the snack you always carry with you.)

TIPS

  • Until you have some experience, consider practicing ahead of time what you will say about your dietary restrictions. 

  • Include words that indicate a “medical condition that requires a strict diet.”  Consider using the words “food allergy.”  While your condition is an autoimmune condition and not an allergy: most people understand that an allergy is something for which attention has to be paid. When talking about gluten, explain that for practical purposes that means wheat, barley, rye and sometimes oats.

  • Let the person know it’s not just about the ingredients in the meal, it's also about cross-contamination. For instance, croutons or breadsticks added to a salad or grilling your gluten-free hamburger bun on the same grill as wheat buns.

Alcoholic Beverages

 If you want to order an alcoholic beverage in a restaurant, only consider ordering beverages that are gluten-free. 

  • For information about beer, ale and lager, click here.  

  • For information about hard alcohol, champagne, and wine, click here

NOTE: If you want to order a mixed drink, ask your server or the bartender if they know whether the ingredients in the drink are gluten-free AND whether they can be prepared in a clean cocktail shaker and equipment.

When Your Food Arrives

Watch that some form of cross-contamination doesn’t happen. For example, if more than one drink arrives on a tray, watch that other liquids don’t fall over to your gluten-free drink, or that food from one dish doesn’t spill over to yours.

When dishes are being served:

  • If there is at least one other meal that looks like yours, ask if yours is the dish that’s gluten-free.

  • Check that what you received is what you ordered and that nothing unexpected, such as sauce, was added.

  • Other than in a dedicated gluten-free restaurant, it can’t hurt to ask: “Is this gluten-free?” If no one can confirm it, ask to speak with the chef.

  • If food is served family style, take your serving first in case the dish accidentally gets contaminated by a serving utensil used for multiple dishes. 

If the food served does not seem right to you, send it back to the kitchen. Ask that they start over and not just make a change to fix the dish. To be sure that they don’t just fix what was first sent out: either keep the offending dish until it is replaced, or do something to the food before handing it back to assure that what you receive next is not the same food repurposed. For example, if the plate contains meat, fish, or fowl – cut a little slice into it. When food is returned to the table, you will know if it’s the same you sent.

Even if your food is replaced with no hassle, let the manager know what happened. Also let the person know if you were pleased with the restaurant’s reaction. 

Good service deserves a good tip. 

Last, but not least, consider writing reviews in the restaurant apps you use.  

If You Are Glutened In A Restaurant 

Be sure: First and foremost, be one hundred percent sure that you became glutened in the restaurant. As Dr. Peter Green points out: Do not confuse every intestinal “burp” with gluten ingestion when eating out. People tend to eat food with a higher fat content and with more fiber when they are eating out.

If you are sure that you were glutened: even if you do not plan to return to the restaurant, it is helpful to other people who need to eat gluten-free to let management know what happened – preferably politely while encouraging them to be better.

Let the community know by adding your voice to restaurant ratings.

Consider filing a complaint with the authority in your area that oversees customer safety in restaurants. To help find the authority in the jurisdiction in which the restaurant is located, see the Directory of Local HealthDepartments (NACCHO).

RESTAURANT OWNERS

If you want to make patrons who need to eat gluten-free because of a health condition safe and happy, and tap into a major income source, there are a variety of considerations to take into account, from sourcing ingredients, layout of your storage and kitchen areas, cooking and serving.

 

Following is a brief overview of subjects to think about. Consider following the guidelines set forth in our Gluten-Free Restaurant Safety Program and obtaining an accompanying emblem to display in your restaurant. To learn about the program, visit www.charliestableoasis.org

 

First and possibly foremost: Keep in mind that gluten-free means gluten-free – not mostly gluten-free or gluten-free most of the time. Whether a customer needs to eat gluten-free because of a health condition or chooses to because of a lifestyle, there should be only one standard for gluten-free. It is not your business whether a person hurts him or herself by eating gluten, or “just” has an allergic reaction, or has a whim. The old saying: “The customer is always right” is still applicable today. 

And isn’t it easier on your staff to have just one way of treating gluten-free customers?

P.S. People who eat gluten-free are not only known to be loyal customers – they are also known to spread the word about their restaurant experiences.

Kitchen:

  • Use separate water and colander for gluten-free pasta.

  • Ideally, if the kitchen is not 100% gluten-free, all gluten-free foods should be prepared in a separate dedicated area. If this is not possible, all surfaces must be thoroughly cleaned before being used for gluten-free food.  If you have to use wood or porous surfaces for the preparation of gluten-free foods, cover them completely with aluminum foil or other non-porous material.

  • Use a separate grill or a dedicated section of the grill that can be separated from the part on which gluten will be cooked.

  • All gluten-free ingredients should be clearly marked and kept separate from products with gluten. Gluten-free flour and grains should never be stored below flour or grains with gluten.

  • Keep an allergen booklet handy in the kitchen so people can quickly check whether a particular food or ingredient contains a particular allergen. 

  • Preparers should know that hands should be washed and/or gloves changed prior to preparing gluten-free dishes.

Your people should be educated about cross-contamination and how to avoid it. For instance:

  • The grill and boiling water mentioned are only two examples.

  • Friers should not be used for both gluten and gluten-free items.

  • Gluten-free pizza should be cooked in a separate oven, on a top shelf of a shared oven or on unused aluminum foil.  

  • Literally a knife dipped in a food with gluten that is then used to prepare gluten-free food can literally harm your customer.

Refrigerators:

If possible, have a dedicated refrigerator for gluten-free foods including ingredients used in gluten-free foods such as butter.

If not possible, put gluten and gluten-free items on separate shelves- with the gluten-free items on top- and label them gluten-free (with a sharpie or gluten-free tag.) Be sure the containers are secured.

Storage Areas:

  • Separate storage areas for supplies with gluten and those which are gluten-free. Make sure that one area cannot contaminate another. For instance, if you use shelves, put the gluten-free items on the top shelf. If gluten is on a top shelf, some can filter down to storage on the lower shelves.

  • Gluten-free items should be marked.

  • Gluten-free containers should have lids that cover the entire surface and are kept sealed at all times when not in use.

Be sure that nothing containing gluten is nearby when a gluten-free container is open. For instance, a passing tray with baked goods from which a crumb can contaminate the ingredients of the open container.

Wait Staff:

Educate your maître d’, waiters and helpers about the fact that celiac disease and gluten intolerance are medical conditions. Eating even the tiniest amount of gluten can harm a person who needs to eat gluten-free. Erica Dermer, author of Celiac and the Beast, suggests you bring home the message by letting people know to think of gluten as rat poison to people with celiac disease or gluten intolerance. Even the smallest amount is a health problem.

Let them know which items on your menu are gluten-free.

Show them the procedures used in the kitchen to assure food that is said to be gluten-free actually is. It helps remind them of how seriously you take gluten-free. It also educates them in the event a customer asks.

Speaking of which, staff should be informed that people with celiac disease or gluten intolerance frequently ask a lot of questions. Be polite in response and do not make a scene while responding.

Let staff know that there are some people who eat gluten-free as a lifestyle choice so they may end up doing something like ordering a gluten-filled dessert. Rather than risk someone’s health, it is better to treat everyone as if they eat gluten-free because of a health condition. If you see a lifestyle person reaching for a basket of bread with gluten in it, warn that person just as you would a celiac. Then the choice is theirs.


Training:

New employees, including temporary employees, should all be educated about gluten-free.

There should also be continuous reminder training, say on a monthly basis about the menu, about your policies with respect to people who ask to eat gluten-free, what ingredients are and are not in the foods on your menu and about cross-contamination. Some restaurants ask before taking an order: Do you have any food restrictions?  

Menu:

Mark the gluten-free items as well as food that can be made gluten-free.

Let people know what ingredients go into the gluten-free dishes you serve. Describe on the menu everything that forms part of a dish. For instance, croutons come with a salad. Don’t assume that your wait staff or customers will know. (A crouton removed from a salad could cause damaging cross-contamination). 

Public Relations:

Presumably you are aware of FindMeGlutenFree and other means by which people communicate their experiences in and recommendations about a restaurant. Keep in mind that the community of people who have to eat gluten-free is particularly active on social media.

A trained, courteous staff will go a long way toward positive reviews and positive word of mouth. So will apologies (and perhaps an offer of a free meal) if your restaurant messes up. People know the difference between a half-hearted apology and the real thing.

Healthy Eating

When you adopt a gluten-free diet, you initially give up many foods that have important nutritional value. For example, bread contains fiber and is often nutrient fortified. 

Enrichment and fortification practices are not commonplace in most specially prepared gluten-free products. It is important to replace those nutrients and fiber.

Speak with a registered dietitian to work up a healthy diet that works for you, perhaps including a multi-vitamin. In the meantime, keep in mind the following sources: 

  • B vitamins are in many vegetables, fruits, meat, fish, dairy products and legumes.  

  • Calcium is in dairy products, some legumes, sesame seeds, nut oranges and dark green leafy vegetables such as kale and turnip greens.  

  • Iron is  in lean red meat, beans and lentils, dark green vegetables and dried fruits and nuts. 

As detailed by the Mayo Clinic, one way to replace fiber is by eating the following grain and grain products.

Oats may not be harmful for most people with celiac disease. However, oat products are frequently contaminated with wheat. If your doctor or dietician is okay with you trying oats, be sure to look for oats that are labeled gluten-free and are processed with purity protocol. For more information, see: Oats and celiac disease.

Please keep in mind that there are varieties and different names for wheat, including wheat germ, bulgur, couscous, durum, einkom, emmer, farrow, kamut, seitan, semolina spelt, triticum and wheat grass. Barley includes barley malt, barley extract or flavoring and barley grass. Gluten is also found in Triticale - a cross between wheat and rye.

Eating In Other People’s Homes

When thinking about eating in another person’s home, keep in mind that from a host’s point of view, your need to eat gluten-free is no different than a guest who eats vegetarian, or keeps kosher or follows a particular diet. It is also hard to conceive that anyone inviting you into their home would want to harm you, much less at the dinner table.

With these facts in mind, when you receive an invitation to eat at another person’s home, call and find out about the plan: snacks with a drink? Dinner?

Let them know about your health condition and the need to eat gluten-free. If the person isn’t familiar with gluten-free, explain what it means – how even a crumb containing gluten can harm you and about cross contamination.

At the least, offer to bring your own food or even a dish for everyone, or to come and just drink some wine and enjoy the company.

If you are going to bring your own food:

  • Find out about the availability of an oven or microwave to heat your food.

  • If you are going to share an oven, wrap your food in parchment or aluminum foil to avoid cross contamination. If there will be racks, if possible, place your food on the highest rack.

  • Bring your own utensils to move your food onto a plate. 

If you bring food for everyone:   

  • Be sure it is kept separate from the other offerings both in the kitchen and when served.

  • Be the first person to eat so there is no concern about cross contamination. Take an extra amount so you don’t have to return for seconds after other people may have contaminated the dish. 

If the person offers to cook a separate gluten-free dish for you, or possibly gluten-free for everyone who is invited: Unless the person has experience cooking gluten-free safely, it is advisable to discourage the idea. Even if you provide detailed instructions, people who are new to gluten-free are not likely to follow every instruction about cross contamination and not mess up when under the pressure of cooking enough food for a group of people. Anything could go wrong, and you would end up sick.  

Consider explaining the complexity of shopping for gluten-free foods and ingredients, the correct protocol in a kitchen with respect to cooking, serving plates and serving utensils, and then keeping foods separate on the serving table – especially under the pressure of cooking for a group of people. 

If the person suggests that you come early and the two of you cook together: Remind about the need for gluten-free foods and ingredients, including in sauces. Also about cross-contamination and how important it is to be sure it doesn’t happen. Remind the person that even a crouton touching a salad contaminates the salad, even after the crouton is removed.

If you agree to cook at their place: Proceed with caution.

  • Review the menu and where the person intends to find the needed gluten-free foods – as well as storage to be sure there is no cross contamination. 

  • Suggest that you will bring your own pots and pans and serving utensils to avoid cross contamination. If there are ingredients that are difficult to find gluten-free, or that can be contaminated in a jar, offer to bring your own. 

Offer to get to the residence an hour before you think you need to be there in order to allow plenty of time to get things right.

“Just in case” also take a back-up meal with you.  There is no reason to show it, or even mention it, unless needed. Remember: your health is more important than appeasing the dinner host. 

  • On arrival, check that the food and other ingredients are gluten-free – and have not been stored in such a manner that there could be cross contamination.

TIPS

  • Before eating any food or taking any drink in someone else’s home, if there is a question, ALWAYS ask: (a) What is in this? (b) Does it contain gluten? Explain gluten if you need to. If in doubt, go without.

  • If serving trays are used for different types of foods and cheese plates with crackers, assume there will be cross contamination. 

  • Watch out for pets, particularly dogs. Even with warnings, it can be difficult for an uninitiated person to avoid giving a “treat” to a dog and then returning to the kitchen or serving table. 

  • If a glass does not look totally clean, ask if it was washed with a sponge that touched gluten.

  • If a cake or other goodie shows up that you are told was bought specially for you from what is said to be a gluten-free bakery – take a moment and look up the bakery on a mobile phone. If you aren’t assured of safety, use the moment as a teaching moment to describe why it is better for you to not eat it. If you’re not up for a teaching moment, politely decline. 

  • Be sure to thank your host, not only for the meal, but also considering your individual needs. A “thank you” note helps.  Remember when we used to write thank you notes by hand instead of by email? We still can.

Eating And Drinking At Parties 

When thinking about a party, focus on what you can do. It’s a party, regardless of the food situation.

To stay safe at parties while enjoying yourself:

Ask ahead of time: what kind of party will it be?

  • Will there be snacks or hors d’oeuvres? A meal?

  • What drinks will be served? Keep in mind that while there are now gluten-free beers, beer in general beer is not gluten-free and neither is beer that is gluten removed.

  • Wine and most hard alcohol is gluten-free. Mixed drinks may not be.

If a meal will be served, suggest bringing your own food or a dish for everyone. Even if the party giver tries to create gluten-free food for you, as a novice, mistakes will likely be made and the odds are there will be gluten somewhere. (To learn more, see: Eating In Other People’s Homes). It might feel a little weird to bring your own food, but  it’s just one of those things and it’s only as weird as you make it. If you do bring food, take extra in case someone wants a taste.

If food is displayed on a table and some of the food is gluten-free: 

  • In addition to confirming that the food is actually gluten-free, watch for cross contamination from cross contact with nearby food or from serving utensils. Although you are aware that a mis-placed crumb can cause you a problem – most people don’t know that.  It’s not unusual to see a plate with rows of cookies with one row with a sticker noting it as gluten-free. Is the whole plate full gluten-free? If not, cross-contamination is likely. 

  • If there is a gluten-free table or section with dishes with which you are comfortable, take your portion first to avoid cross-contamination.

  • If gluten-free food with which you are comfortable is served, consider taking an extra portion so you don’t have to go back for seconds after the food may have been cross-contaminated.

Drinks

Keep in mind that beer and many mixed alcoholic drinks contain gluten. Check for gluten-free before drinking. For more about beer and similar drinks, click here. About alcohol, click here.

TIPS

  • Bring an extra snack with you “just in case.”

  • If you are going to a party and don’t think there will be gluten-free food available, eat before you go. Alternatively, bring your own food.

  • If the party is being catered, speak with the caterer. If needed, you may be able to get a meal which has no sauce or which is made specially for you.

Weddings and Other Large Gatherings

If you will be attending a wedding or other large gathering

Most large gatherings will be catered. If not, there will be someone in charge of food and drink.

Call and ask for the contact information of the caterer or person in charge, letting your host or hostess know that you have a food restriction related to a health condition.

Do not be surprised if you are told that the caterer knows how to take care of food restrictions and you only have to let them know your needs. If so, use the teaching moment to explain how even a crumb can hurt you and that you would like to be super cautious. Perhaps following up with something like: I’d like you to be able to relax and enjoy the evening and now worry about me.

Speak with the person in charge of your particular event. After letting him or her know about your health condition (not a lifestyle choice), ask about their policies and work out a plan for a safe meal. Remind the person that it is not just the ingredients, but also how the food is prepared and served that is critical. Remind the person about cross-contamination. If this seems new, offer to send a copy of our restaurant guide. The same principles apply for a large gathering.

If ultimately you are not satisfied with the answers you get, take your own food. (Yes, people take their own food to large gatherings.)

TIPS

  • If there will be a buffet with gluten-free food, there is always the risk of cross contamination because of cross contact. Ask which dishes will be gluten-free. Also ask if you can be first in line. Some caterers have been known to make individual plates up on request…. If you are not first in line, look for foods that no one has touched yet.

If you are hosting a wedding or large gathering 

A given: only choose a caterer that is able to provide gluten-free food. Consider serving gluten-free food to all your guests. If for some reason that doesn’t work, ask the caterer to make food for you that at least looks like what your guests are eating.

Consider allowing for modifications for individuals with food allergies, celiac disease or people who are vegan or kosher. 

Ask about the procedures in place to accommodate your wishes. Do not rely on: “of course we can.” Dig into the weeds and find out what procedures are in place to take care of a guest’s eating and drinking restrictions – including purchasing gluten-free food and ingredients, as well as cross contamination in the storage of ingredients, cooking and serving.

TIPS

  • Consider giving your event in a dedicated gluten-free restaurant that you have vetted.  Be sure that anything you bring in from outside, such as a wedding cake, is either gluten-free or kept separate. (If the cake for the crowd isn’t gluten free, you can have a small gluten-free cutting cake.)

  • Keep in mind that unless the event is limited to a few very close people, you are not likely to learn about various food restrictions guests may have until you receive a RSVP – well after you have set the caterer.

  • If you know about particular food restrictions of any of your guests, reach out to them. Let them know about the questions you asked the caterer – and the answers. If they have additional questions, or still want to reach out to the caterer, give them contact information for an individual at the caterer (and let the caterer know they will make contact.) Ultimately, if a guest is still not comfortable, encourage bringing their own food or getting it from a nearby restaurant or grocery store.  

  • For a list of gluten-free bakeries that ship around the country, see Celiac and the Beast.

  • For additional tips, see the Wedding guide at The Essex Room.

Eating At Ball Parks/Stadiums 

 It can be difficult to find gluten-free food at a ballpark or stadium, but it is more and more possible these days. Still, it is advisable to take your own snacks “just in case.” 

GFF Magazine provides gluten-free eating tips at the following ball parks:  

  • AT&T Park - San Francisco

  • Citizens Bank Park - Philadelphia

  • Dodger Stadium - Los Angeles

  • Coors Field - Denver

  • Great American Ballpark - Cincinnati

  • Kauffman Stadium - Kansas CIty

  • Minute Maid Park - Houston

  • Nationals Park - D.C.

  • Petco Field - San Diego

  • Safeco Field - Seattle

  • Target Field - Minneapolis

Eating In Food Lines: Cafeterias and Dining Halls

It is preferable to avoid cafeterias and dining halls because of the high risk of cross contamination, even if the food you desire is gluten-free. Utensils used in a food with gluten can inadvertently be left in a food that is supposed to be gluten-free. Bits of food from one food may inadvertently fall into a gluten-free food while being dished up.

If you have to choose food from a buffet or other open food area, speak with the manager about your need to eat gluten-free because of a health condition. Ask what arrangements would be most convenient for the staff while keeping you safe. For example: Can a plate of food be made for you in the kitchen? If so, how will that work logistically to be the least bother to staff?

Snacks: Non-Perishable Snacks To Keep On Hand

A supply of non-perishable snacks is critical to help you stay away from gluten. Consider keeping a supply handy. Aim for a healthy diversity (and to keep from getting bored) by mixing up the snacks. 

When reading snack labels, consider healthy eating in addition to whether the item contains gluten. 

A snack option for people who have to eat gluten-free is granola or protein bars. A variety of protein bars are heavy with sugar. You’re likely to be surprised at how much sugar many so called “healthy” protein bars contain.

Other popular snacks include:

  • Dried Fruit

  • Nuts

  • Nut Butters

  • Popcorn

  • Potato Chips - gluten-free

  • Pretzels - gluten-free

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