Tips for Eating Out With Celiac Disease

While it does require a little advance planning, eating out with celiac disease is still possible. Fortunately, it’s much easier to find gluten-free options at restaurants today than in the past. This is thanks to increased awareness of the condition and gluten-free needs.

Below is advice from two registered dietitians on how to successfully dine out with celiac disease.

What should you look for when researching restaurants?

Search for restaurants near you that have dedicated gluten-free menus. If there’s no dedicated menu, look for clearly marked gluten-free options on the regular menu. 

“Many restaurants now label gluten-free items with a ‘GF’ symbol or a similar designation,” said Sarah Hormachea, a registered dietitian based in Denver, Colorado. Look for these gluten-free callouts, and see if there are enough menu options for you.

Also, check the restaurants’ websites to see if they have received special certifications. For example, the Gluten-Free Food Program (GFFP) is a certification endorsed by the National Celiac Association. This indicates that the restaurant is committed to gluten-free safety.

Next, read online reviews, and get insight from other celiac diners, if possible. Learn whether people have dined there without any problems. Get a sense of whether the restaurant was accommodating to dietary restrictions.

As part of the research phase, you may want to contact the restaurant. Here are some tips: 

• Call during non-peak hours to get more information from a manager. 

• Ask how they handle gluten-free menu items. 

• Find out whether they have separate cooking surfaces and utensils for gluten-free food. Some restaurants have a dedicated deep fryer or griddle for gluten-free foods, such as french fries or pancakes. This cuts down on cross-contamination risks. 

• You might also ask what kind of gluten-free training the restaurant’s employees receive.

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What resources can help you find celiac-friendly restaurants?

You’ll find a lot of information through online research. But there are also helpful resources that can help you find celiac-friendly restaurants. Some examples are:

• The National Celiac Association’s database, which includes restaurants, bakeries, and food stores vetted by gluten-free community members in your area

• Find Me Gluten Free app

• Allergy Eats app

Still, while recommendations from others can guide your research, it’s important to do your own vetting, said Cara Harbstreet, a registered dietitian in Kansas City and owner of Street Smart Nutrition. She also suggested caution when using unmoderated forums such as Reddit and Facebook groups. These forums can be helpful, with plenty of personal experiences and reviews, Harbstreet said.

“[But] you’ll need to do some fact-checking to ensure it’s medically accurate and applicable to your needs for a gluten-free diet,” Harbstreet said.

What foods should you avoid at restaurants if you have celiac disease?

As a general rule, Hormachea said you should avoid the following types of foods, unless they’re marked as gluten-free:

• Breads

• Pastas

• Pizza

• Pastries

• Cookies

• Pancakes

• Cereals 

• Crackers

• Other flour-based foods 

She also suggests avoiding foods cooked in a deep fryer or on a griddle unless the restaurant has separate kitchen equipment for gluten-free foods.

Harbstreet pointed out that menu items described as “breaded” or “coated” should also be a flag to investigate further. 

“This is usually some type of flour-based batter on a fried or baked item,” Harbstreet said. “Even a menu item with the term ‘blackened’ (such as fish or chicken) may use a spice or seasoning blend that contains a source of gluten.”

The foods listed below are often hidden sources of gluten, according to the National Celiac Association. Ask your server before ordering:

• Sauces, which often contain thickeners

• Broths and soups

• Soy sauce

• Spice mixes

• Dressings

• Prepared vegetables

In general, simple is best when dining out with celiac disease. Consider choosing grilled meats or fish and roasted or sauteed vegetables. If you want a starchy side, rice and potatoes (sweet and white) are naturally gluten-free.

Once you’ve selected a menu item, confirm with your server that it’s gluten-free. And don’t be afraid to ask questions about the menu items. The Celiac Disease Foundation notes that you should never assume something is gluten-free. For example, omelets sometimes contain added pancake batter to make them fluffier. Baked potatoes may be coated with flour. It’s better to get confirmation than to end up feeling sick.

Don’t hesitate to send back your order if it’s incorrect.

“Restaurant kitchens can be chaotic, so either through a mistake or a misunderstanding, you could end up with gluten on your plate,” Harbstreet said. “Because of the cross-contact with other foods, you can't just remove the offending item and eat what’s left.” 

Communicate the issue with your server to make it clear what you need.

How do you avoid gluten cross-contamination?

Cross-contamination happens when gluten comes into contact with a utensil, cutting board, or other item used in food prep. Cross-contact is similar, but it’s a term that refers specifically to food-to-food contamination.

In cross-contact, a food containing gluten touches a gluten-free food. When that happens, “there’s potential for it to deposit very small amounts of gluten onto the surface through crumbs or small bits of food,” said Harbstreet.

That means that even if it was gluten-free before, you can’t consider it gluten-free anymore. 

Cross-contamination may not matter much to someone who eats gluten-free by choice or has gluten intolerance. But it doesn’t take much gluten to bring on symptoms for people with celiac disease. Because of this, it's important to try to avoid cross-contamination and cross-contact.

A separate prep space and separate utensils used for gluten-free food help to minimize the chance of cross-contamination. And once you’re served your meal, yet again, take the time to confirm with the server that your order is gluten-free. It may seem like overkill, but it’s important to confirm that you were served what you ordered. 

What should you do if you experience symptoms of gluten exposure?

According to Hormachea, the healing process after gluten exposure can be lengthy.

“Unfortunately, there’s not much you can do other than hydrate, rest, and stay close to a bathroom,” she said. Try to eat foods that you know are easy on your digestive system. A heating pad placed over your abdomen may also help reduce discomfort.

Harbstreet suggested proactively doing what you can to ease symptoms and support recovery. For example, wear stretchy or non-restrictive clothing to make yourself more comfortable if you have any bloating or gas. 

Some people take a probiotic or digestive enzyme before a restaurant meal. But these can vary in side effects and effectiveness, particularly for people with gut conditions. So it’s best not to try them for the first time if you’re having symptoms. And it’s always a good idea to talk to your gastroenterologist before taking a supplement.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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