Eating Out Gluten Free
Image Credit: Thomas Ashlock Unsplash
If you are anything like me you love your food and enjoy eating out, catching-up with friends and loved ones over a delicious meal or a quick bite over a coffee. Not surprisingly, after the last year this is a highlight of many social calendars. So if you are eating out you want to be able to enjoy your food and do not want to be worried about it making you unwell if you have Celiac Disease, or non-Celiac gluten sensitivity (NCGS), or undoing all your hard work and effecting your results if you are trying an elimination diet. Therefore, knowing what to look for beyond the obvious and what to ask when ordering your food can help you feel more comfortable, confident and ensure you enjoy your meal!
So here are my tips on what to look out for and the right questions to ask:
Fried food.
Potatoes may be gluten free, but these seemingly innocent looking fries are often made using shared fryers in restaurants, meaning that oil could have been used to fry many a gluten containing food. So look out when ordering your fries and also other items like tortilla chips and non-breaded fried items. Some restaurants are incredibly careful and will use separate fryers for their gluten free items, but it is worth while checking or avoiding dishes that contain any fried ingredients.
Sauces.
Soy Sauce is so commonly added to many dishes, particularly asian dishes, but is also found in many a sauce and marinade including BBQ sauces/marinades, so again it is worth while asking the question rather than assuming. Liquid aminos, is a great gluten free alternative which can be used as a substitute in any dishes you are making at home.
Roux dishes are dishes that start by adding a little flour or butter, think of those sauces with a luscious texture such as béchamel and cheese sauce but also soups, it is used to help them thicken.
Scrambled Eggs.
Yep that’s right, restaurants will often add flour or even some pancake batter to help make those scrambled and omelettes fluffy in texture.
Ground meat dish and their alternatives.
Breadcrumbs are often mixed in with ground meats items such as burgers and meatballs as well as their veggie alternatives, it helps in holding these items together. So always ask before ordering that delicious and innocent looking burger.
Vegetarian or Vegan?
Trying to limit your meat consumption, vegan protein alternatives can be risky. Tofu is gluten free in nature (un-prepared) but other alternatives such as seitan and tempeh can have gluten as a source of protein and to act as a binder.
Pickled foods.
Not all vinegar is gluten free so avoid eating pickled foods that are not made in-house as the restaurant is unlikely to be able to confidently tell you the vinegars used during the pickling process.
Pasta Water.
Yeah, you read that right. Gluten free is definitely a trend and as such many restaurants will offer gluten free pasta/Italian dishes and some dishes are even naturally gluten free such as some gnocchi dishes. However, some restaurants will use an ongoing pot of boiling water to quickly cook their pasta so ensure that the restaurant is using a fresh pot of water to cook your gluten free dish. Also, some dishes have a bit of pasta water added to their sauces due to the starch's ability to help thicken the sauce. So you may want to double check that as well!
Beer
Beer is also used in many marinades, sauces, dips, cheeses and batters as to add additional flavour.
Caramel
Caramel colourings and flavourings are frequently made from barley, so are not gluten free, so is one to avoid on the dessert and coffee menus.
Lastly, Don't Be Ashamed
I know, it can be embarrassing to draw attention to your needs in public but make sure your server knows you have an allergy, this will make them take it more seriously. Don’t be afraid to call ahead to inform them and check their policies and discover their food options, most responsible establishments will have their staff trained in allergen and gluten dietary requirements. For peace of mind try and use restaurants that are Coeliac UK Gluten Free (GF) accredited, check out their Gluten Free on the Move app, Venue Guide or the Find Me Gluten Free App that lists new restaurants every day all across the world. If the GF symbol is on a menu it tells you that the dish is gluten free according to the law and that the caterer meets all requirements of the gluten free standard which covers all aspects of gluten free preparation and ensures training is in place.
Remember your not alone!!!!
Stay happy and healthy,