Going out is always risky. You put your health into the hands of restaurant staff and hope that they understand your need. I feel the same nervousness every time I order a meal, and can relate to how you may be feeling too. Thus I have gathered some of my tips for ensuring that your dining experience will be without side effects.
Prior to arrival at the restaurant
- Look up the details on the restaurant in advance
You can easily search up the restaurant you want to go to online or look up places in your nearby vicinity. If you use sites like TripAdvisor, you can even use the search section to read reviews especially on the keyword “gluten free”. If you have the time, you can even call or e-mail the restaurant to hear if they can assist you when you arrive. If you book a table, inform the staff in advance of the food restrictions you have. - Research the local ingredients
If you are traveling abroad, it could be useful for you to know what the most common ingredients and condiments are at your destination. For instance, in India a lot of curry dishes are naturally gluten free, while in Japan you need to watch out for soy sauce. By knowing this, you will be better equipped for eliminating dishes and asking about dishes you are ordering. - Check if the national dishes are gluten free or not
When visiting a new place, it is very likely that you will be tempted (or invited) to try out national dishes. To make it easier on yourself it could be a good idea to find out ahead of time if these are gluten free or not.
Once you have arrival at the restaurant
- Inform that you have Celiac disease or are on a gluten free diet
Of course, you want to inform that you have a dietary need immediately as you sit down. This way you can get gluten free guidance before you are left alone with the menu. - Bring a restaurant card
In particularly if you do not speak the local language, a restaurant card could be good to bring with you. You can read more about restaurant translation cards here. - Ask if there is an allergy menu
Many places in Europe nowadays have allergen markings on their menus. If they don’t, try asking for an allergy menu or overview. You’d be surprised by how many restaurants actually have this available upon request. - Ask if the waiter can help you in finding the gluten free options on the menu
This one is a little tricky. You can come across waiters that 100% know what gluten is and will be your knight in shining armor. Then you can come across a waiter that thinks he knows and very much wants to help you, but gives you incorrect guidance. To know which one applies, I normally will not pick out a single dish but rather ask for help with the full menu. Or I pick several options where I know one contains gluten. This is not to test the waiter, but for me to personally feel that I am in good hands (I never expect anyone to have full overview of what gluten is, and so I find it to be my responsibility to ensure that I get all the information needed). - Ask about ingredients rather than about gluten
I often find it more helpful to ask if a dish contains certain ingredients instead of simply asking if it is gluten free. This because “gluten” is an unfamiliar term in many countries (which is understandable if no one has Celiac disease there) and it can be difficult to explain. As an example, I lived many years in the Philippines. I would always ask at restaurants if a dish contained pasta , soy sauce and wheat. This would be very helpful in deciding what to eat. A fun fact is that “glutinous rice” is a thing in some parts of Asia, and it can easily be misunderstood as being the gluten you ask about. - Double check when you order
When you order, emphasize that you are ordering the gluten free X dish. Or simply double check with the waiter that the dish was indeed gluten free. I say this because I have come across many menus with allergens marked incorrectly – leading me to for instance ordering meals covered in bread.
If you have any additional tips, feel free to e-mail me!
