Tips for eating out gluten free

Living a grain and/or gluten free life can definitely be an adjustment at first. Especially if you are so used to eating out and grabbing breakfast or lunch on the go, you now have to think about if where you plan to go will have something you can eat. What most people don’t realize is that most fresh foods – fruit, vegetables,  chicken, steak, fish – is all grain and gluten free. It’s what you add to it that makes it not gluten free.

When I first started eating gluten free, I was nervous to go out to dinner. Even though some restaurants have gluten free menus or say that they can modify a dish to be gluten free, you first should educate yourself on what ingredients you can and can’t eat.

  1. That’s the first step in eating out – educate yourself on what you can and can’t eat so you can be aware of items on the menu. For example, I know that most of the time I’m safe with steak, salmon or a salad, I just usually ask about the sauce that goes on it.
  2. Be confident when you are asking a question. I used to get embarrassed when I had to pull the waitress or waiter to the side and ask for a gluten free menu or ask if a dish is gluten free, but then I think about how many times I’d just eat something even if I wasn’t sure it was gluten free and it ended up ruining my whole night or next day.
  3. Check out the menu ahead of time. Even when I wasn’t eating gluten free, I always went online and checked out the restaurant’s menu and wine list before we were going out to eat. This is a great way to see if the restaurant has a gluten free menu, or what items on the menu are gluten free. Some restaurants today have a completely separate menu like Burtons, Legal Seafoods, and Davios or other restaurants have menus that have symbols next to items on the menu saying they are gluten free or can be modified like Del Frisco’s, Tavern in the Square, 62 Bar and Restaurant, etc. You don’t want to go out to dinner and realize there’s nothing for you to eat.

Check out some of the places I’ve visited that have GF options:

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  1. Great tips! It is hard to make a change when you are first diagnosed with celiac disease and I totally agree – confidence is key even when it’s hard!! Another great idea is to try to choose the restaurant for your friends so that you know that it will have gluten free options – usually they are happy that they don’t have to do the work of finding a place!

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