If you enjoy a gluten free diet, then dining in a restaurant warrants a certain level of caution.
Firstly, ignore the complimentary bread!
Yes, you’re hungry. Yes, it is free.
But it’s almost certainly not going to be wheat free.
The solution:
Have a snack before you go out. Something small, that will tie you over during that ‘eternity’ between ordering and the waiter arriving with your food.
When ordering, as a general rule: ignore fried food.
Battered foods are almost always made with a wheat-based batter. *Note: the oil in which the foods are fried is even more likely to be tainted with gluten.
Be wary of sauces. Go for something simple, such as grilled meat, fish or chicken with olive oil and/or lemon juice.
Salad dressings are another gluten free hazard. Most will not contain gluten. However, some (especially Asian style) do. Try sticking to oil and vinegar for dressings.
Rice would seem a safe choice. Yet Coeliac Disease sufferers be careful. Always ask if it is cooked with chicken stock. Many stocks contain gluten. Best to check if the restaurant does use stock before you order.
If you are not confident in your options, speak with the waiter and/or kitchen staff. Tell them you have ‘a wheat allergy’ (it may not be entirely true, but it will effectively communicate your dietary needs). To make things even simpler, carry a dietary alert card that you can hand over to the kitchen staff.
Remember, it is always better to be safe than sorry.
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