Being Gluten Free and Eating Out

Gluten and wheat allergies are among the most common food allergies, however, they are also among the most confusing. Basically, people with gluten or wheat allergies or sensitivities cannot consume any food that contains wheat or gluten. This includes breads, pastas, bread crumbs, barley, soy sauce, or any item containing wheat or gluten, which is a protein found in wheat products.

More and more restaurants are offering gluten free options. However, most places to eat out are still largely uninformed about allergies, especially a gluten free lifestyle. So, you are at a restaurant, and after scanning the menu, don't see anything that appears to be gluten-free. What do you do?

Well, there are a few options.First, after discovering there are no gluten free entree items on the menu, discuss with your server the fact that you have food allergies. Be friendly and brief, but clear about what you can and can't have. Typically, any good server will try to accommodate you. You can even ask them to go to the back and ask the chef if they have ever prepared a gluten free entree that wasn't on the menu, or have any provisions for food allergies. Sometimes there are options that aren't on the menu, but that the chef is willing to prepare.

Secondly, scope out the low carb menu, which most restaurant menus have. Often times, there will be gluten free or wheat free options there, as wheat products are high in carbs and are typically omitted on a low carb menu. Something like a grilled chicken breast with broccoli would be a good option.

If nothing is available on the low carb menu, or the restaurant doesn't have that or a gluten free menu, time to check out the side dish menu. Often a person on a gluten free diet can put together a decent meal using the side dish menu. A loaded baked potato is a good option. You can top with fresh veggies, sour cream, and bacon bits (make sure they are real bacon, as imitation bacon bits are not gluten free), to make a decent meal. Also, most side menus contain a variety of vegetables. You can ask your server for a plain grilled piece of fish, chicken, or meat, and a side of vegetables. In addition to scoping the menu sides, don't be afraid to ask for reasonable substitutions. For example, substituting the bun on a burger for a side of rice or an extra veggie at no extra cost to you is a reasonable request for a person with gluten allergies.

Lastly, don't forget to inquire whether or not gluten free foods and those which contain meat are cooked together, to avoid cross contamination. It is important to clearly inform your server that it isn't enough to simply take a burger off a bun, but that the burger can't touch the bun at all. Typically this isn't an issue in decent restaurants, but it never hurts to make your server aware.

Again, be confident when discussing your gluten allergy with your server. A good server will attempt to meet your gluten free needs, and a good restaurant customer will tip well for that courtesy! It is possible to find gluten free options when eating out even when it seems that no gluten free options are available. It just takes some menu savvy, willingness to have a dialog with your server, and willingness to be flexible.