Guide to becoming confident eating out with Coeliac Disease

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When you're first diagnosed with coeliac disease, I know first hand how daunting eating out can be! It was the last thing that crossed my mind for a while. So, I wanted to share my advice to become confident eating out with coeliac disease.

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Firstly, it is okay and very common to be feeling anxious eating out with coeliac disease. It totally makes sense, you're having to trust someone else to cook your food and ensure there is no cross contamination and that the order isn't messed up. Therefore, don't feel silly having anxiety about eating out, we all do! And confidence comes with time. But here are some pieces of advice I have to make this easier for you.

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1. Research ahead if you can. Choose the right restaurant! This is easier said than done, because sometimes you want to be spontaneous or sometimes people suggest restaurants to you and you feel awkward to suggest somewhere else. But if you can, do research ahead of time, find local restaurants using apps like Atly, Find me GF or even facebook pages can be super helpful.
2. Chain Restaurants are your friend! If in doubt always go to a chain restaurant that you know can accommodate to you. Of course we all want to try new places to eat but sometimes it can be better to play it safe than to be sorry. So, get familiar with what chain restaurants are coeliac friendly and stick with those when you're visiting a new place. (I have a blog post of chain restaurants in the UK)
3. Call Ahead! Sometimes a simple phone call just double checking the safety procedures and that they can accommodate with a separate fryer is a good idea. It eliminates you having to go somewhere just to find out they don't actually fry food separately.
4. Be clear about your needs!!! Do not feel embarrassed, it is a case to be taken seriously and it is not an issue. Restaurants are used to having to accommodate for allergies they expect it so be open and clear.
5. Make things easier! If you find it hard to explain it clearly, get yourself a digital or physical translation card in English or whatever language you need and pass it to the staff to let them read to thoroughly understand your requirements. Link here
6. Ask Questions, whenever you're unsure if it is safe to eat somewhere. Just ask questions until you feel comfortable to make a decision as to whether or not you want to eat there.
7. Look for certifications, check for accredited by the Coeliac UK or another countries accreditation. This helps to guarantee safety of eating here as it has been audited. You can find this on the Coeliac UK Website.
8. Know the risks for cross contamination. It helps if you can know the risks so you can question to eliminate the risks being present.
9. Practice self-advocacy. If you ever receive a meal that doesn’t meet your dietary needs, speak up. Politely inform the staff and request a gluten-free option. Your health is paramount, and most restaurants will appreciate your honesty.
10. Educate yourself on gluten-free ingredients. Familiarise yourself with ingredients that may contain gluten. Understanding common sources can empower you to make safer choices while dining out.

I hope this helps you gain your confidence. It always takes time and there may be occasions where your trust in a restaurant is damaged which has happened to me! But do not let it stop you from trying new places.

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GFTogether 💛