Surviving Eating Out While Gluten-Free

One of the biggest challenges when becoming gluten-free is eating out. Whether you're visiting your favourite restaurant or grabbing a quick bite at your go-to fast food spot, it can be difficult to know where to begin.

We're here to help you overcome these unique challenges so that you can enjoy those special dinners with friends or make quick lunches between errands, hassle-free.

Keep reading for helpful tips on surviving eating out while gluten-free, plus a free downloadable fast-food guide!

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Tips To Survive Dining Out While Gluten-Free

Research

If you have celiac disease or are highly sensitive to gluten, it's crucial to choose a restaurant that is either dedicated gluten-free, or that follows strict procedures to prevent cross-contamination. Start by compiling a list of restaurants in your area using reviews from platforms like Find Me Gluten Free, Yelp or Trip Advisor, as well as recommendations from local gluten-free bloggers or influencers.

Communication

The information you find on websites can be subjective and may not always be up to date, so it's important to communicate directly with the restaurant. When you arrive, let the host or server know right away that you need to eat gluten-free, and be sure to mention it when you're making a reservation.

If you have celiac disease or are highly sensitive to gluten, it's best to explain that you have a "gluten allergy". This language signals to the restaurant that they should follow their strictest protocols, rather than just using gluten-free ingredients for those with a preference.

Risk of Cross-Contamination

If you're eating from a restaurant that is not designated gluten-free, there are always risks for cross-contamination. It's important to double-check with the restaurant staff to ensure they're taking precautions in these areas.

• Shared fryer oil: When food is fried, ensure the oil is changed and fresh, is designated gluten-free or consider asking for the food to be baked instead.

  
  

• Contaminated surfaces: Cutting boards, countertops or any surface that's had gluten on it should be thoroughly cleaned before your meal ingredients are placed there.

  
  

• Cookware and utensils: Request that cookware and utensils are properly cleaned or swapped out for clean ones before being used for your meal.

  
  

• Gloves and hand hygiene: Staff should switch gloves and/or wash their hands after handling gluten containing items to avoid cross-contact with your food.

Remember Sauces, Toppings and Drinks

It's easy to overlook sauces, toppings and beverages, but these can often contain hidden gluten. Be sure to ask about the ingredients in any sauces, dressings or beverages, as well as any toppings on your mean, to ensure they're gluten-free.

Ask Questions

Don't be afraid to ask as many questions as you need to make sure your meal is completely safe for you!

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Gluten-Free Guide For Common Fast-Food Places

We're all busy, and just because you're eating gluten-free doesn't mean you can't grab a quick bite while working, running errands or traveling! While most fast-food chains don't offer dedicated gluten-free menus, finding safe options is still possible.

We've put together a downloadable Canadian fast-food guide to help you navigate popular fast-food spots, along with a few tips to keep in mind when going through the drive-through!

Click to Download!

For easy access, save to your phone and make this your go-to gluten-free fast-food guide when you're on the move!

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