One of the biggest concerns people have after a coeliac diagnosis is whether they'll ever be able to eat out again. The good news? Absolutely yes. With the right approach and knowledge, you can safely enjoy restaurants, cafes, and social meals without constant anxiety.
Dining out with coeliac disease requires vigilance, but it shouldn't mean isolation. This guide will help you navigate restaurants confidently and safely.
Before You Go: Do Your Research
✓ Check the Menu Online
Most restaurants post menus online. Look for gluten-free options before you arrive. Many restaurants now mark GF items clearly. If the menu doesn't specify, you can plan which questions to ask.
✓ Call Ahead
Call during off-peak hours (not during lunch or dinner rush) and ask to speak with the manager or chef. Explain you have coeliac disease and ask about their gluten-free options and cross-contamination protocols.
✓ Use Restaurant Apps and Websites
Resources like these can help:
- • Coeliac UK's Venue Guide (over 12,000 listings)
- • Find Me Gluten Free app
- • Google reviews mentioning "gluten-free" or "coeliac"
At the Restaurant: What to Say and Ask
Use This Script:
"Hi, I have coeliac disease, which is a serious medical condition. I need to eat completely gluten-free with no cross-contamination. Can you help me with that?"
Why this works: You're being clear and direct. You're using the term "coeliac disease" (not just "gluten-free diet") which signals it's medical, not a preference. And you're asking for their help, which makes staff more engaged.
Key Questions to Ask:
1. "Do you have a separate gluten-free menu or dedicated GF preparation area?"
This tells you if they take coeliac seriously and have proper protocols in place.
2. "How do you prevent cross-contamination in the kitchen?"
Listen for: separate prep areas, clean utensils, fresh gloves, dedicated fryers. Red flags: "We'll do our best" or uncertainty.
3. "Are your fries cooked in a dedicated fryer?"
Shared fryers are a common source of cross-contamination (battered foods, breaded items).
4. "Can you check with the chef about ingredients in sauces and seasonings?"
Gluten hides in soy sauce, marinades, gravies, and pre-made spice blends.
Safest Restaurant Types & Cuisine Options
Generally Safer Options
- ✓ Dedicated gluten-free restaurants
- ✓ Steakhouses (plain grilled meat & veg)
- ✓ Mexican (corn tortillas, naturally GF)
- ✓ Indian (rice-based, many curries GF)
- ✓ Thai (rice noodles, but watch soy sauce)
- ✓ High-end restaurants (more accommodating)
Higher Risk Options
- ⚠ Bakeries and sandwich shops
- ⚠ Pizzerias (flour everywhere)
- ⚠ Chinese (soy sauce in everything)
- ⚠ Fried chicken shops
- ⚠ Fast food (high cross-contamination)
- ⚠ Buffets (shared utensils)
Menu Hacks: What to Order
🥩 Grilled Proteins
Plain grilled chicken, steak, fish, or shrimp are usually safe. Ask for no marinade (or confirm it's GF) and request clean grill surfaces.
🥗 Salads (Hold the Croutons)
Fresh salads are a safe bet. Bring your own dressing if unsure, or ask for olive oil and vinegar. Always specify NO croutons, even if you plan to pick them off (cross-contamination).
🍚 Rice or Baked Potatoes
Plain rice, baked potatoes (with butter and salt only), or roasted vegetables are naturally gluten-free sides.
🌮 Corn-Based Items
Corn tortillas, corn chips, polenta. Just confirm they're 100% corn and not a wheat/corn blend.
Hidden Gluten Sources to Watch For
Always Ask About These:
• Soy Sauce
Usually contains wheat. Ask for tamari (GF soy sauce)
• Marinades & Sauces
Often thickened with flour or contain soy sauce
• Fried Foods
Breading or shared fryer contamination
• Soups & Gravies
Often use flour as a thickener
• Seasoning Blends
May contain flour as an anti-caking agent
• Beer-Battered Items
Obviously contains gluten
When to Walk Away
Sometimes it's safer to just leave. Trust your gut (literally). If you feel uncomfortable with how staff are responding, don't risk it.
Red Flags That Mean Leave:
- • Staff seem annoyed, dismissive, or don't take you seriously
- • No one can answer your questions about ingredients or cross-contamination
- • They say "a little bit of gluten won't hurt you"
- • The kitchen is chaotic and you doubt they can handle special requests safely
- • Your gut feeling says it's not safe
Dining Out Survival Kit
Keep these items handy when eating out:
📱 Coeliac UK App
Search vetted gluten-free restaurants on the go
🍫 Emergency Snacks
Protein bars, nuts in case nothing is safe
💊 Digestive Enzymes
(Not a cure, but can help if you suspect cross-contamination)
📝 Restaurant Cards
Coeliac UK provides cards explaining your needs
Remember: It Gets Easier
The first few times dining out with coeliac disease feel overwhelming. But as you find your go-to restaurants, learn what questions to ask, and build confidence, it becomes second nature. You deserve to enjoy social meals and restaurants just like everyone else.
Want More Nutrition Tips?
Check out our complete nutrition guide for gluten-free meal planning, recipes, and living well with coeliac disease.
View Nutrition Guide