How to Order Gluten-Free Food

Enjoy all the fruit you like when eating out; fruit is gluten-free.

You may not know just by reading a food description at an eatery what may be in it, so it is possible to eat gluten without even knowing it. For those that are on gluten-free diets, whether of their own accord or because of a serious illness such as celiac disease, being able to eat out and order gluten-free food requires a bit more knowledge than the typical restaurant eater has.

Instructions

1. Ask the eatery if they offer gluten-free menu items. Many restaurants may be able to accommodate particular diet restrictions, such as a gluten-free diet, even if these options are not listed on the menu.

2. Order foods that are allowed on a gluten-free diet. Fruits, veggies, meat, dairy products and some types of grains and starches, including buckwheat, corn, cornmeal, soy flour, polenta and rice are all foods that those on a gluten-free diet can enjoy while dining out.

3. Avoid ordering products that are not allowed on a gluten-free diet altogether. Foods such as beer, bread, cake, pie, cereal, cookies, crackers, pasta, imitation meats/seafood, salad dressing and soups as well as those made with certain flours and oats should all be avoided.

Tips & Warnings

• Check restaurant websites prior to your visit. Many restaurants post not only their everyday menus but gluten-free menus as well. This will help you to plan your gluten-free meal in advance.

• When ordering, don't be afraid to ask how different food items are prepared.

• Other products you eat, such as food additives, may contain gluten. Be sure you avoid food additives such as malt flavoring, modified food starch, etc.

• Gluten cross-contamination can occur anywhere that ingredients come together (e.g., cutting board, grill surface).

References

• Messiah College: Living a Gluten Free Lifestyle