Eating out should be something everyone can enjoy, but when you have coeliac disease, choosing somewhere to eat can sometimes feel like a bit of a minefield. From checking ingredients to worrying about cross-contamination in the kitchen, there is often a lot more to consider than simply choosing something from the menu.
I eat out a lot and always have done. One of the questions I get asked quite regularly is what I actually ask restaurants when eating out with coeliac disease. How do you know whether a meal is safe? What questions should you ask? And what should you do if the person serving you doesn't seem to understand?
I've been living with coeliac disease for 12 years (at time of writing), and although I've eaten out in plenty of places, I've also had moments where I've questioned whether something was safe, spoken up when something didn't look right, and learned lessons about making assumptions.
The good news is that there are some simple questions you can ask to help you make a more informed decision about where to eat and what to order. It does still take some trust though and I completely get why some people choose not to eat out at all, even asking questions you have to put some faith into places. And I do trust some places more than others.
Whether you've recently been diagnosed with coeliac disease or have been following a strict gluten free diet for years, here's what I ask a restaurant before ordering, in case it gives you some more ideas to help you feel confident to eat out.
If possible, I always recommend doing a little research before heading out for a meal. This is particularly helpful if you're visiting somewhere new or going somewhere for a special occasion. Even if it's somewhere that's been pre-booked by someone else, there is no harm in researching before agreeing to go.
Start by looking at the restaurant's website and checking its menu. Some restaurants have a dedicated gluten free menu, while others provide allergen information alongside their main menu. This can give you a good starting point when deciding what you might be able to eat.
However, a gluten free menu doesn't automatically mean a restaurant is suitable for someone with coeliac disease, it acts as a starting point but don't take it as absolutely safe just because they have made a menu listing all the options available gluten free. You also need to consider how the food is prepared and whether steps are taken to prevent cross contamination.
If you're unsure, contact the restaurant before visiting, if it is somewhere new for me I often contact beforehand just to check they can cater. It gives the staff an opportunity to check with the kitchen and means you can make an informed decision before you arrive.
You can also use the Coeliac Sanctuary UK Where to Eat guide to research places to eat across the UK before your visit too if you are not sure where you can eat around the areas you are visiting.
You could even take a gluten free travel card, yes I have done that before and know others who take a Chinese one to their local Chinese, sometimes it can help staff understand requirements a little more.
When you're sitting down to order, it can sometimes feel awkward asking lots of questions, especially if the restaurant is busy or you're eating with friends and family.
However, coeliac disease isn't a food preference. You need to avoid gluten strictly, including gluten that could be transferred to your food during preparation.
Here are some of the questions worth asking.
1. Is this dish suitable for someone with coeliac disease?
This is a good place to start, but don't be afraid to ask for more information if you need it, especially it is includes fried products like chips. That is one of the top things in my book to check.
Gluten free menus, or more commonly "Non Gluten Containing Ingredient" menus can list meals with chips and used shared fryers - it is pointing out that the product doesn't contain gluten, not that the cooking methods won't make it not gluten free anymore.
Ask the staff member to check the ingredients and allergen information rather than relying on assumptions. If they sound unsure as to whether a dish is suitable, ask them to check with the chef.
2. What precautions do you take to avoid cross contamination?
This is one of the most important questions to ask when eating out with coeliac disease in my book.
Even if all the ingredients in your meal are gluten free, your food can still become contaminated during preparation. This can happen through shared chopping boards, utensils, work surfaces, cooking equipment or hands that haven't been washed appropriately.
Ask how the kitchen handles gluten free orders and what measures are taken to prevent cross contamination.
For example, do they use clean utensils and preparation surfaces? Do they have procedures for handling gluten free meals separately from foods containing gluten?
You don't necessarily need to ask every question individually. Sometimes, asking how they prevent cross contamination is enough to start a useful conversation and establish whether the staff understand your requirements. And again if they hesitate, ask to speak to the chef.
3. Are the chips cooked in a separate fryer?
If you're ordering chips or anything fried, this is particularly important.
Chips made from potatoes are naturally gluten free, but if they're cooked in the same oil as battered fish, onion rings or other foods containing gluten, they can become contaminated.
This is something to be especially aware of in fish and chip shops, pubs and restaurants that serve battered foods.
Ask whether the chips are cooked in a dedicated fryer or in oil shared with gluten containing foods.
If the fryer is shared, the chips won't be suitable for someone with coeliac disease, even if the chips themselves contain no gluten.
4. Are the sauces, seasonings and extras gluten free?
It's easy to focus on the main part of your meal and forget about everything that comes with it.
Gravy, sauces, salad dressings, marinades, seasonings and even little extras on the side can all need checking. Something that looks like a harmless garnish might be an ingredient you're not sure about.
I learned this lesson years ago at Nando's. I'd ordered my meal using the allergen procedure, but when it arrived, it came with peri salt. At the time, peri salt wasn't suitable, although the product is safe for coeliacs these days.
I wasn't sure whether the version I'd been given was safe, so I called someone over and had my entire meal changed. And do make sure they change the whole meal, not just scrape the offending product off.
Some people might have felt awkward making a fuss, but I would much rather query something I'm unsure about than sit there worrying about whether I can eat my dinner without a night on the toilet looming.
The important thing here is that you shouldn't feel you have to eat something you're uncertain about just because it's already arrived at your table. If something doesn't look right, ask.
And remember that ingredients and recipes can change over time, so don't assume something is safe simply because it wasn't a problem on a previous visit.
5. Can you check the allergen information for me? or Can I speak to the chef?
Restaurant staff won't always know the ingredients in every dish off the top of their heads, and that's understandable. What matters is whether they can find out the information you need.
Ask whether they can check the allergen information or if you can speak to someone in the kitchen who can confirm how the dish is made.
In England, food businesses must provide information about the presence of the 14 regulated allergens, including cereals containing gluten. However, allergen information alone doesn't tell you everything about cross contamination during preparation.
If you receive conflicting answers, or the staff cannot give you enough information to make an informed decision, it's reasonable to choose something else or eat elsewhere. Or even leave if that feels the safest option.
You might think that once you've found a restaurant you trust, you can relax a little. And finding somewhere you feel comfortable eating is genuinely wonderful, especially when you have coeliac disease.
But even when you know the people preparing your food, it's perfectly normal to have the odd moment of doubt.
One of my favourite examples is Cafe 24 in Blackpool. I know Aaron won't let me down. He's coeliac himself, and I've eaten there plenty of times, so I already have that confidence in the food and the understanding behind it.
But on one occasion, Aaron was testing out gluten free pork pies and gave me one to try. I took it back to the caravan with me, fully intending to enjoy it. Instead, I spent about ten minutes staring at it questioning the universe over whether it was actually gluten free! Similarly because it "didn't look gluten free".
Despite knowing Aaron for years now and having eaten at Cafe 24 many times, I had managed to talk myself into doubting whether the pork pie was safe. In the end, I messaged him to make absolutely, quadruple sure that it was gluten free.
It might sound a little ridiculous, but I suspect plenty of coeliacs will recognise that feeling. You can have complete confidence in somewhere and still have a moment where your brain suddenly decides to question everything.
The lesson isn't that you should distrust every restaurant or constantly worry about your food. It's that if you're genuinely unsure, asking for confirmation is absolutely fine and any decent place will be happy to put your mind at ease.
What Happens When Something Doesn't Look Right?
My Nando's experience about 10 years ago is a good example of why it's important to speak up when something arrives that you weren't expecting.
If your meal comes with an ingredient you weren't anticipating, a different sauce, an unfamiliar garnish or something that contradicts what you discussed with the staff, don't just pick it off and hope for the best. Explain what you've noticed and ask them to check.
Depending on the situation, it might be possible to confirm that the ingredient is safe. If it isn't suitable, or if the food may have been contaminated, the restaurant needs to deal with that appropriately.
In my case, I wasn't confident about the peri salt, so I asked for my entire meal to be changed. That was the decision I felt comfortable with at the time, and I have never regretted speaking up when something doesn't seem right.
Yes, it can feel like you are being a pain, especially if there is a fair few of you having a meal out, but you are doing what you need to make sure you aren't sick, keeping yourself safe is most important,
As much as I'd like to say I've always got everything right when eating out, that wouldn't be true. One of the few times I've been glutened was in Costa, probably about 8 years ago, when I ordered a mint chocolate frappé.
I'd had it before, so I simply ordered it without thinking too much about it or rechecking it was safe. Unfortunately, they had run out of chocolate chips and substituted them with cookie pieces instead, without telling me first. I was caught out by not asking questions. But in this instance we were both at fault.
I complained to Costa at the time and they confirmed that ingredients should not be changed WITHOUT telling the recipient. Regardless of allergies, anyone that orders should be made away that an ingredient is being subbed. This is no doubt even stricter now with all the allergy laws. But I was also partially at fault for not telling them I was Coeliac. Would it have made a difference? I don't know.
It was a reminder that even something you've ordered dozens of times before isn't necessarily safe every time.
Ingredients run out, recipes change, and staff may make substitutions when they aren't suppose too. Unless you've made your requirements clear and checked the ingredients each time, you can't assume that a familiar order will always be suitable.
If you're not sure how to explain your requirements, here's a simple way to word it:
"I'm coeliac, so I need to avoid gluten, including cross contamination during preparation. Can you or the kitchen staff tell me which dishes are safe?" is my main starting point then I go to my other questions. If the person seems hesitant I will ask for manager or chef. A lot of the time I will have gone through this prior too by phone or messenger to check I can eat somewhere.
You can adapt this to suit the situation or venue, but the important thing is to make it clear that you have coeliac disease and need strict gluten avoidance. Even if someone else has organised the trip, speak up, ring the place if you need to, clarify they can cater.
If the server doesn't seem confident, don't be afraid to ask them to check with the kitchen or speak to a manager. You aren't being difficult by asking questions. You're making sure you have the information you need to decide whether to eat something.
Unfortunately, not every restaurant will be able to cater for coeliac disease, and not every member of staff will understand the requirements.
There are a few things that should prompt you to ask further questions.
- Staff say something is gluten free without checking. If someone is guessing rather than checking the ingredients or allergen information, ask them to verify it.
- They don't understand cross contamination. If staff don't understand why shared fryers or preparation surfaces can be a problem, ask whether someone else can explain the kitchen's procedures. Don't let them fob you off with heat kills gluten. That just shows lack of understanding.
- They suggest simply removing the gluten containing ingredient. Taking croutons off a salad, for example, doesn't make it suitable if gluten has already contaminated the rest of the dish.
- Different staff members give you conflicting answers. Ask for clarification from someone who can confirm the ingredients and preparation methods.
- They cannot explain how your food will be prepared. If the restaurant cannot give you enough reassurance about how it handles your meal, it's safer to assume that the dish will be unsuitable.
A restaurant admitting that it cannot safely accommodate your requirements may be disappointing, but I would much rather they give an honest answer than false reassurance. If you don't feel confident about the answers you're receiving, you can always choose somewhere else.
Once you've ordered and your meal arrives, check it's what you expected and if it looks to good to be true, ask! I have had meals in the past that I couldn't quite believe were gluten free, including at The Rabbit Hole Tea Room in Stoke where I know the gluten free always looks to good to be true. To the point I requested they check once again the Viennese whirl I had was definitely gluten free. It was, I was assured the 4th time I asked.
Obvious one is to check that you've received the dish you ordered and that any substitutions or changes you discussed with the staff have been followed. If there is onion rings you didn't expect, or a seasoning you didn't expect, again it's worth double checking. If something looks different from what you agreed, or you're concerned that the wrong meal has arrived, speak to the staff BEFORE eating.
If you suspect or unsure if something isn't gluten free, don't simply remove it and assume the rest is safe. Explain the issue and ask the restaurant to confirm whether the meal can still be eaten safely. If they have made an error, get them to change the whole dish.
You shouldn't feel pressured to eat something you're uncertain about just because it's already been served.
Eating out with coeliac disease can take a little more planning, but it shouldn't mean missing out on meals with friends, family or loved ones.
The most important thing is to feel comfortable asking questions and making sure you have enough information about the food you're ordering.
My experiences have taught me that there isn't just one approach that works in every situation. Sometimes, it's about checking an unfamiliar ingredient. Sometimes, it's about speaking up when a meal arrives differently from what you expected. And sometimes, even when you know and trust the person preparing your food, it's about asking for a little reassurance.
I've made mistakes myself, and I think that's important to acknowledge. We can all become complacent, especially when ordering something familiar, but making your coeliac requirements clear and checking when things change can make a real difference.
If you're looking for somewhere new to eat in the UK, take a look at the Coeliac Sanctuary Where to Eat guide to help you find restaurants, cafés, pubs and other venues as part of your research before your next meal out. Ever place put through has been submitted by a coeliac or the venue themselves.
Remember, you deserve to enjoy eating out just as much as anyone else. Asking questions is an important part of looking after your health, and you should never feel guilty for doing so.
