One benefit of a gluten-free diet is that it forces you to make your own foods and cook at home. Doing so decreases the possibility of cross-contamination, not to mention that cooking your own food is healthier and more delicious! However, with the hectic lifestyles of most Americans, eating at home all the time is not always feasible. Eating out gluten-free can be tough, but if you know what to watch out for, it is possible. Many restaurants are even becoming more sensitive to the needs of people with Celiac Disease and provide gluten-free menus.
First, make sure that you understand what kinds of foods you need to avoid. Before the restaurant can help you, you must be able to help yourself and inform them of your needs accordingly. Ask all the questions such as, “Is the sauce made from scratch or is it pre-packaged?”;”Is it possible for me to read the label on the package for this food?”; “Will you please use separate utensils and surfaces for my food?”. These kinds of questions can be the difference between feeling good and spending time afterward being ill from gluten contaminated food. If possible, go to a restaurant that serves mostly healthy, whole foods. You are more likely to find fresh food that is naturally gluten-free. For example, going to an Asian restaurant may not be a good idea because teriyaki sauce and soy sauce are not allowed on a gluten-free diet, and most dishes contain these ingredients. A person with Celiac Disease will have a very hard time finding something to eat at an Asian restaurant.
Know what kinds of foods you can eat, be proactive, and do not hesitate to ask the staff any questions about the food they serve!
Here is a short list of some restaurants that have demonstrated awareness by providing gluten-free menus:
- Ruby Tuesday
- Dominos
- Carrabba’s (This one is especially good since most Italian restaurants are a big NO on the gluten-free diet!)
- Chipotle
- Red Lobster
- Red Robin
- Cold Stone Creamery
Special thanks to Ashley Fowler, nutrition student at Clemson University, SC for writing this post!