Finding out what is on the menu when you want to stay gluten free whether you are allergic to wheat or wheat products or have Celiac’s Disease can be challenging. 

Here we will look at some good tips to follow to find out how to tell if you can eat what is on the menu.

In The Guide To A Gluten-Free Diet, published by David Brownstein, M.D. and Sheryl Shenefelt, C.N., they offer these tips when dining out.

•    Call ahead to the restaurant and do some research.  Find out if the restaurant you are going to offers gluten free menu items that cater to your dietary needs.  Try to avoid fast food restaurants that don’t offer gluten free menu items.
•    Ask to talk to the chef at the restaurant you are visiting.  Often they will be happy to prepare a gluten free meal for you.
•    If you can’t speak to the chef, tell the wait staff about your dietary needs, and see if the chef can prepare something you can eat.
•    Stick to items like grilled meat, fish, poultry, or steamed veggies.  Salads with lemon juice, oil, and vinegar are also good choices.
•    Avoid foods that have preservatives—ask if they do!  These could include seasonings, dressings, marinades, soups, fried, and breaded dishes.
•    Ask before you dig in!   Confirm with your wait staff that the meal they have placed in front of you has been prepared according to your dietary request and is gluten free.
•    Be patient with your wait staff.  Many servers don’t understand what gluten free means so take the time to be polite and explain to them what it means.   Once they know, they may be able to help you make good choices or talk to the chef so you can be sure the menu items you picked are gluten free.

There are other menu tips you can follow if you dine out.  Here are even more suggestions!

•    For appetizers, seek out soybean items, but no soy sauce.  Plain lump crabmeat and cocktails sauce are good choices.
•    For salads, try mixed green salads with tomatoes, pumpkin seeds, and light vinegar and oil dressings.  Spinach with pears and pine nuts are also great salads.  Finally, Greek salads can be made for the gluten free person.  House greens with cucumbers, red onions, and tomato slices with feta cheese, olives and Greek dressing is a yummy fresh salad.
•    For Entrees, try grilled trout with chive potatoes and roasted veggies.  Atlantic salmon with asparagus, carrots and, potatoes is a great entrée.  Grilled Portobello turkey burgers with melted mozzarella cheese are also good.
•    For dessert, try fresh fruit such as mango, pineapple, and blueberries.
•    Sides you can order to tempt your taste buds are jasmine rice, all roasted veggies, and roasted corn on the cob.

Eating out gluten free is possible if you are smart about the questions you ask and the food your order. Enjoy!

Tags: finding gluten free restaurants, gluten free foods