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15 Helpful Hints for Gluten Free Dining

15 Tips for Eating Out Gluten-Free. Hopefully this helps when going gluten free. Celiac. Gluten sensitivity. Caregiver Support. Disability. Resources that help.

15 Hints for Gluten Free Dining

15 Hints for helpful Gluten-free dining is here!  Going out to eat while eating without wheat and gluten can feel overwhelming.  This post is aimed to break down the anxiety, making eating out easier, while staying gluten-free.

Gluten-free eating has come a long way.  This post will help you make the most of the progress that has been obtained.

  1.  Select the right Diner – when given a choice of restaurants, choose the one with the gluten-free menu.  Check ahead on your smart phone or device to make sure it looks current.
  2. Visit the restaurants website to learn their nutritional information and read the menu.  If the restaurant does not have a website, call and ask them to fax you a copy of their menu.
  3. Call ahead. This is especially helpful if you feel uncomfortable asking questions.  Call at an “off hour,” when the diner is less busy.  This will give the chef time to prepare as needed.
  4. Always identify yourself.  I mean this by stating you are on a Diet Restriction, or someone who needs a “Special Diet.”  Avoid the phrases, “autoimmune disease,” “Celiac Disease,” or “Gluten,” because these terms are not easily understood.
  5. Speak to the Manager, Maitre d’ or Chef.  The key is to get your special needs conveyed to the cook.  If this person is unable to help, request the manager.
  6. Dine Early or Late as much as possible.  This allows you to have more personal service that might not be available during peak hours.
  7. Bring Safe Foods with you.  Eat these while you are waiting, such as gluten free crackers, or chips.
  8. Ask Questions.  Ask if meats, or seafood are marinated and if they use separate oil for their french fries than breaded chicken fingers.  Check if rice is cooked in water or broth.  These are areas where easy contamination may occur.
  9. Order Simple Dishes.  These include green salad with oil and vinegar dressing, steamed vegetables, baked potato, grilled meats, ice cream, and fresh fruit.
  10. Ask for a clean cooking surface with clean utensils to cut down on contamination.
  11. Do not hesitate to send food back.
  12. Be prepared to leave the restaurant if you you feel your needs are not being dealt with seriously.
  13. Thank your server, leaving a generous tip if he/she followed through on your needs.
  14. Be a repeat customer.  If it works, go back again and again.  Tell others about the great experience.
  15. Take a cooking class or buy cookbooks to learn how to prepare your favorite dishes to your restricted diet.


Hopefully, this gave you good direction towards meeting your dietary needs while still being able to dine out.  Enjoy.  Look at finding good spots as an adventure.

Do you have other things that assist you in eating out?  Please share in the comments below.

You might also enjoy: Celiac Disease Introduction, and Gluten Free Foods that Taste Great.  For more information, check out this website: The Gluten Free Gang.

Thank you for stopping by today.  Please come again soon.  Blessings to you and yours today and always,


I live in Columbus, Ohio USA, grown up here all my life. I love yoga, walking, riding bike, reading, bargain shopping, serving at church. Usually though, I'm napping in a doctor's office waiting area with one or two of the Fantastic Four Children. My passion is helping other families with extra health, behavioral, and learning issues like mine. Let's enjoy life... TOGETHER. It's more fun that way =)!

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