Eating out when gluten free, dairy free
Firstly lets get the important information out. If you live near Malmesbury, Wiltshire and you haven’t heard of ‘The Birdcage’ then you are missing out on the best pizza ever!
Yes that picture is real, and yes that is gluten free and dairy free. It tasted so good I actually asked them to check the right pizza had been sent out to us!
Eating out can be a bit challenging when you're trying to avoid certain foods. It can be especially difficult when your health depends on it. For those of us with Coeliac Disease, even a small amount of gluten can cause a reaction.
Good News!
However, with a bit of preparation and research, you don't have to worry or lower your expectations. You can still eat out and enjoy your meals without any problems.
Be Prepared!
The first step is to contact your local coeliac society. For a small membership fee, you can get access to a wealth of information, including lists of accredited restaurants that cater to those with special dietary requirements.
Many countries now have symbols for gluten-free and vegan dishes, and catering staff should understand your requirements.
You can also find gluten-free apps, TripAdvisor information, and Google ratings for restaurants. Always check this information before you travel.
You can find many menus online and this gives you a much better idea of what you’ll be able to eat or if the restaurant will be able to accommodate you as a gluten free diner. Remember to look to see if they have logos associated with their dishes on the menu.
Eating out can be fun and relaxing again!
“Aside from choosing suitable dishes, the main thing to do is to ask enough questions so that you feel happy that the venue and staff understand your dietary requirements.”
Ask Questions! Be Specific!
When you arrive at the restaurant, talk to the waiting staff and ask about their gluten-free, dairy free options and what dishes might be suitable.
Be specific about your needs and ask questions about the menu items. You may decide to start by choosing simple dishes that are naturally gluten-free and dairy free, such as grilled meat or fish with vegetables. This may help build your confidence when eating out.
Be wary of sauces and dressings, as they can often contain hidden sources of gluten or dairy.
Ask your server to check with the kitchen to ensure that all of your chosen dishes are gluten-free and dairy free.
Don’t be afraid to ask the waiting staff about ingredients if it’s not clear on the menu. When you’re first moving onto a gluten free, dairy free diet, it can feel like a massive challenge to get clued up on what you can and can’t eat. Even if something says gluten free or vegan, double check before placing the order that the information printed is still correct.
Be aware of hidden sources of gluten such as soups, sauces, and sausages. They may not be made from gluten-containing ingredients, but they often include some degree of gluten as a thickener or binder. Fries can also be a problem if they're coated in wheat or similar.
Always ask a few questions before you order so you don't accidentally consume gluten.
To ensure that the server takes your order and correctly marks it as requiring special attention in the kitchen, simply tell them that you need a strict gluten-free diet and cannot have gluten in any of your food.
Call ahead to discover the gluten-free options, and if there is nothing suitable on the menu, ask if the chef could cook something else for you. Many restaurant chefs are happy to do this once they know the reason for the request.
Cross Contamination is real!
Cross-contamination does not just occur at home. It’s a risk when eating out too, as gluten can be present in the kitchen or on kitchen equipment. To minimize this risk, you can ask the restaurant to prepare your meal separately, using clean utensils and cookware.
Some restaurants may also offer a gluten-free menu or have a designated gluten-free area in the kitchen.
It may be a good idea to bring your own gluten-free bread or crackers to the restaurant, in case there are no suitable options on the menu.
By taking these precautions and communicating clearly with your server, you can enjoy a safe and delicious meal out at a restaurant, even with coeliac disease.
“Don’t get caught up in food envy: remember food is medicine”
If you require any further information or help then please get in contact with me via the form online.
I hope you have enjoyed this information. Until next time!
Emma Alexander-Cook.
