Restaurants

1. Choose the Right Restaurant

Before you go out, take a moment to research restaurants that offer gluten-free options. Many places now have dedicated gluten-free menus or can modify dishes to suit your needs:

• Checking for restaurants certified by gluten-free programs, like the Gluten-Free Food Service (GFFS), which ensures staff are trained to handle gluten-free meals.
• Opting for restaurants with naturally gluten-free dishes like grilled meats, seafood, and salads without croutons.

2. Call Ahead

If you’re unsure about a restaurant’s ability to cater to your gluten-free needs, call ahead. Speaking directly with the chef or manager during non-peak hours can ensure your food is prepared safely. Ask specific questions like:

• “Do you have a gluten-free menu or options?”
• “How do you avoid cross-contamination in the kitchen?”
• “Can my meal be prepared with separate utensils and on a clean surface?”

This preparation helps you feel more confident when you arrive.

3. Communicate Clearly with Your Server

When you arrive, be upfront about your dietary needs. Politely explain that you need to avoid gluten and how it affects your health. Clarify that gluten can be present in hidden ingredients, such as sauces, soups, or dressings. It’s also a good idea to ask to speak with the chef or manager if the server seems unsure.

4. Avoid Cross-Contamination

Even if a dish is gluten-free, it can become unsafe due to cross-contact with gluten. To reduce this risk:

• Ask for your food to be prepared on a clean surface with clean utensils.
• Avoid fried foods unless cooked in a dedicated gluten-free fryer.
• Request sauces and dressings on the side, and ask if they contain gluten-containing thickeners like wheat