Just because you’re on a gluten free diet doesn’t mean you can’t eat out anymore. It takes a little extra effort, but it’s not that hard once you get used to it. Here’s some tips to make eating out a breeze.
1. Planning and preparation
Sorry to be the bearer of bad news, but having food allergies does tend to take the spontaneity out of eating (this is the price you pay to stay healthy, right?). Planning ahead is crucial if you don’t want to get caught out. Google your destination. Menus for most good restaurants are online now, so you can look everything up before you go. Can’t find them online? Phone ahead. If you have a serious allergy, you will need to ask them about cross contamination (do they use a separate preparation area, separate cookware, etc?). If they don’t take you seriously, cancel and go somewhere else.
2. Ask to speak to the chef
Gluten free diets are pretty common now – chances are the chef has come across this stuff before and has some workarounds up their sleeve. Or some of them, like celebrity chef Toby Puttock, might have a partner or family member who’s gluten free and already have their head around it. Ask which dishes can be made gluten free. I’ve had a steak sandwich without bread, grilled fish without batter, and I’ve had pizzas made to be both gluten and dairy free. Ask questions – are the rice noodles 100% rice or do they contain wheat? What flour is used to thicken the sauce? Be clear with them about which grains you cannot eat (they might think wheat is the only culprit).
3. Keep it simple to avoid hidden surprises
The more ingredients, the higher the likelihood there could be gluten in your meal. Gravies, dips, soups, sauces or anything else that’s thickened has the potential to contain gluten. Stick to simple dishes made from fresh ingredients and there is less chance of any hidden nasties.
4. Stashing food
Always have a stash of something to snack on in your handbag (c’mon – we keep everything else in there – what’s an extra snack or two when your bag already weighs a ton?). My favourites are gluten free muesli bars and little tupperware containers of nuts and dried fruit. But you can pack fruit, vegie sticks, rice crackers… just about anything. You’re more likely to cave in and eat gluten when you’re really hungry and in social situations, so know your triggers and make sure you’re never without enough to eat.
A little extra preparation will make eating out so much more enjoyable and will ensure that you don’t accidentally get “glutened” when you least expect it. Worth the extra effort, right?
By Jules Galloway
Hi, my name is Jules Galloway and I’m a qualified naturopath, food and wine lover, beginner surfer and recent seachanger, living just 10 minutes from Byron Bay. My goal is to educate and motivate you to explore a variety of foods, to help you to make small, achievable changes to increase your wellbeing, and to spread the word that it’s easier than you think to feel awesome again! Connect with Jules on Facebook, Twitter or her website.
