You or your loved one are now gluten free, and dining out feels challenging. I get it! It seems like everywhere you turn there is bread, pasta, food with soy sauce, and cookies galore, yet the food you can eat seems to be hidden. You are going to need some new strategies in order to successfully dine out gluten free. It can be exhausting to cook safe foods all the time, and it is worth putting in some effort to research new places or entrees to try when dining out. The ideas below work for many scenarios but not limited to holiday meals, birthdays, date nights, traveling, and everyday meals too.
1 – Check the menu online
Many restaurants will have their menu posted online. Some restaurants will even have a gluten free (or gluten sensitive) menu you can view ahead of time. This can be very helpful when you are trying to decide how many choices a restaurant may have. For example, you can easily see if they offer gluten free pasta or a gluten free bun for a burger. Here are some links to a few of my favorite chain restaurants that I can eat gluten free.
P. F. Chang’s Gluten Free Menu: https://www.pfchangs.com/menu/gluten-free
Bonefish Grill Gluten Free Menu: https://bonefishgrill-d8cba7f0a6b8gwd7.a02.azurefd.net/menu/gluten_free.pdf
Outback Steakhouse Gluten Free Menu: https://www.outback.com/nutrition/gluten-friendly
2 – Use a phone app
If you are new to being gluten free, traveling, or moving to a new location, a phone app may be helpful to see what is in the area. I have found great success using “Find Me Gluten Free” (Find Me GF) and Gluten Dude. Here are the website and you can find their apps on their website or on your phone.
Find Me GF: https://www.findmeglutenfree.com/
Gluten Dude: https://glutendude.com/
On the Find Me GF app, you can type in a zip code and it will provide suggestions of restaurants near that area that have gluten free options. You can also search for restaurants by name or by category. The app allows for users to rate the restaurants and leave reviews. These reviews are helpful to find info about the restaurant and many reviewers comment on how accommodating a restaurant was with their allergies. Does the restaurant have a separate fryer for fries? Does the menu have a “GF” by the menu items or is there a separate menu? Maybe someone will mention it in their review.
On Gluten Dude, it has different sections for food, drink, and flying that give users an idea of what is in the area. I especially love this app for the flying section. You can click on an airport and it will give you restaurant suggestions and ratings of where to eat. It will even have the location (example: Gate B).
3 – Call or visit the restaurant during a slow time, ahead of dining in
Once you have narrowed down your search to a couple places, calling or visiting during a slow time of day is a great idea. That way the staff can answer any questions ahead of time to see if they can accommodate your food allergies or give you suggestions on how best to dine in their establishment. Here are some questions I will typically ask:
- Do you have a separate gluten free menu?
- Do you have a gluten free bun?
- Do you have gluten free noodles?
- Do you have a separate fryer for french fries? (to avoid cross-contamination)
- Is there a separate preparation or cooking station?
Judging off their answers, I can get a feel for how safe (or not) it will be to eat there. If the staff doesn’t understand what you are asking, ask to speak to a manager or a chef. If those individuals cannot answer your questions, that doesn’t give me a lot of confidence that I will not be “glutened”. I would rather know that ahead of time so I can make that call versus getting sick. Many times, the servers will work with you on making accommodations or substitutions to the menu.
4 – Check the Nutrition and Allergen Information Guide online
Fast food restaurants in particular will have a Nutrition and Allergen Information Guide on their websites. Get your magnifying glass or your reading glasses ready because these charts can be very small and difficult to read, but are filled with very valuable information. Most of these guides will have multiple allergens listed and a check mark will be in the column if the food contains that known allergen. I recommend doing this ahead of time on a laptop and then write down or print off/highlight the food you can eat. This will save you time when standing in line trying to read some tiny print on your cell phone.
Example: Chick-Fil-A’s Nutrition & Allergens information
At Chick-File-A one of my favorites to eat is a grilled chicken sandwich meal, with a gluten free bun, BBQ sauce, french fries, and lemonade.
Example: Chipotle’s Allergens & Special Diet information
https://www.chipotle.com/allergens
At Chipotle my favorite order is a burrito bowl, with steak, white rice, black beans, lettuce, and guacamole.
5 – Google search or Social Media Groups
A quick Google search can be helpful in finding places to eat that are gluten free. Just type in “gluten free and [[enter city here]]” and see what suggestions are displayed. Also, there are Facebook groups that will provide suggestions in your town or a destination you may be traveling to that can provide ideas. Remember to always do your own research too. Their needs or allergies might be different from yours, so it is up to you to find what works best for you.
Good luck with your dining experiences!