How to avoid gluten in restaurants

Bread is a no-no for celiacs.

Thanks to raised awareness, more and more people are realizing that they have a sensitivity to gluten, also recognized as a condition called celiac disease. In turn, many restaurants are starting to cater to this serious allergy. An allergy to gluten means that one cannot eat wheat, oats or any bread, pasta or baked good that is not made with an alternative such as rice, potatoes or soy. Gluten allergies can be dangerous, and it's important to know how to eat safely when you're on the go.

Instructions

1. 

   Try a gluten-free pasta made of brown rice or quinoa.

   Decide what kind of food you're in the mood for. There are some cuisines that are generally safer than others. For instance, smaller Italian restaurants that serve only the essentials--pizza and pasta--make it difficult to find a gluten-free meal. If you're going for a typically gluten-filled Italian restaurant, choose one that keeps allergic customers in mind by serving gluten-free pizza or pasta, or offering other alternatives like chicken or fish.

2. 

   Many restaurants have their menus available online.

   Peruse the menu in advance. Check out the restaurant's menu online--or, if it's not available, call and inquire about some meal choices. Ask about any suspicious items. Never assume that something is gluten-free just because it sounds like it should be.

3. 

   Remember, your waiter can only look out for your allergy if he or she knows you have one.

   Talk to your waiter. At the restaurant, always communicate with your waiter. Use the word "allergy" even if you're feeling confident that your meal would be gluten-free without any alterations. You don't work there, so you don't know if croutons are thrown on the salad, or if a dash of flour has been added to thicken a sauce. Tell your waiter that you are allergic to gluten, and explain what foods you cannot eat. Be sure to mention sauces, particularly soy sauce, which has wheat in it.

4. 

   Be patient and send back any suspicious food.

   Examine your food. Unfortunately, even the most well-meaning staff will make mistakes with your meals. Give your plate a good once-over before you take a bite. Make sure that your chicken, steak or fish does not have a sauce that could contain soy sauce and that nothing has been battered or breaded. Do not eat until you are confident that your meal has been prepared carefully. Expect to send your food back every now and then, and never shrug it off and figure that you won't get sick from a small error. Your health is worth the 10 minutes it will take for your waiter to bring you the correct dish.

5. 

   Take care of your waiter.

   Tip well and return to restaurants that have taken good care of you. Keep in mind that restaurants make mistakes, but reevaluate returning to a restaurant that repeatedly seems unable to cater to your needs.

Tips & Warnings

• Mexican restaurants are often a good choice for celiacs, but don't order the flour tortilla or tostada. That means no burrito. Chips, hard tacos, taquitos, tamales, fajitas and several other items are safe choices.

• Chinese food is also a safe bet. Skip the battered or fried items, which means no orange chicken, tempura or egg rolls! However, you can safely eat in a Chinese restaurant where the cook is willing to prepare your dish without soy sauce. Most restaurants will do this if you will only ask them to. "I'm allergic to soy sauce--can you prepare beef with broccoli with oil instead of sauce?" is the sort of simple direction you should give.

• American food has a big emphasis on bread. Ask your server to bring you a sandwich without the bread. Many restaurants will wrap a burger in lettuce, or at least provide a bed of lettuce.

• Be aware of cross-contamination. Some gluten-free foods are likely to come into contact with gluten. If you're getting a fried item--French fries or corn tortilla chips, for example--they may be made in the same fryer as other non-gluten free items.

• Know where gluten can hide. While most French fries are safe, any that have been battered or breaded contain gluten.

References

• Celiac Handbook
• Restaurants for Celiacs

Resources

• Celiac Disease Foundation