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Celiac.com 02/06/2025 - Dining out with celiac disease or gluten sensitivity can be a challenge, but it doesn’t have to be overwhelming. With more restaurants recognizing the importance of offering gluten-free options, people with dietary restrictions have more choices than ever. However, ensuring your meal is truly safe from cross-contamination and hidden gluten requires careful planning and communication. Here’s a comprehensive guide to gluten-free dining at popular restaurant chains, along with tips to make your experience as safe and enjoyable as possible. The Growing Demand for Gluten-Free Options Over the past decade, the demand for gluten-free meals has grown exponentially. While this demand is partly driven by individuals with celiac disease, gluten intolerance, or wheat allergies, others adopt a gluten-free diet for perceived health benefits. In response, many restaurant chains have introduced gluten-free menus or marked certain items as gluten-free on their standard menus. While this is a step in the right direction, gluten-free diners must remain vigilant. Cross-contamination, improper food handling, and unclear labeling can turn a seemingly safe meal into a health hazard. Being informed about each restaurant's policies and practices is key. Popular Restaurant Chains with Gluten-Free Options Here are some well-known restaurant chains that cater to gluten-free diners: 1. Chipotle Mexican Grill Chipotle stands out for its naturally gluten-free menu. Almost all menu items, except the flour tortillas, are gluten-free. This includes their burrito bowls, salads, and corn tortillas. Tips: Ask the server to change gloves and use fresh utensils to prevent cross-contact. Request toppings from the back if you’re concerned about shared serving spoons. 2. Chick-fil-A Known for its chicken sandwiches, Chick-fil-A also offers gluten-free options, including their grilled chicken nuggets and waffle potato fries. They even have a certified gluten-free bun available upon request. Tips: Always confirm that your food is prepared separately to avoid cross-contamination. Double-check sauces, as some may contain hidden gluten. 3. Olive Garden Italian dining might seem off-limits for gluten-free diners, but Olive Garden provides gluten-free pasta and a selection of gluten-free menu items. Tips: Ensure the pasta is cooked in separate water from regular pasta. Inform your server about the severity of your gluten sensitivity to ensure proper precautions are taken. 4. Outback Steakhouse Outback Steakhouse has a dedicated gluten-free menu featuring options like grilled steaks, seafood, and a flourless chocolate cake for dessert. Tips: Confirm that your sides, such as fries, are not cooked in shared fryers. Speak with the manager to ensure your meal is prepared in a gluten-free environment. 5. Red Robin Red Robin is a burger lover’s dream, offering gluten-free buns and fries cooked in dedicated fryers at select locations. They also provide allergen-friendly customization options. Tips: Ask for your burger to be prepared on a clean grill surface. Verify that your fries come from a dedicated fryer. 6. P.F. Chang’s P.F. Chang’s boasts an extensive gluten-free menu that includes fried rice, Mongolian beef, and other Asian-inspired dishes. Their gluten-free options are prepared with separate utensils to minimize cross-contact. Tips: Confirm that your dish is marked gluten-free on the ticket to the kitchen. Ask about gluten-free soy sauce, as not all soy sauces are safe. 7. Domino’s Pizza Domino’s offers a gluten-free crust made from rice flour, but it is prepared in kitchens that handle wheat, meaning it may not be suitable for those with celiac disease. Tips: Consider Domino’s gluten-free crust only if your sensitivity to gluten is mild. Always read disclaimers about cross-contamination before ordering. 8. Panera Bread Panera Bread offers several gluten-conscious items, including soups and salads. While they don’t guarantee a completely gluten-free environment, they provide detailed allergen information. Tips: Avoid items like croutons and bread bowls. Inform the staff of your dietary needs so they can take precautions. 9. Bonefish Grill Bonefish Grill offers a wide variety of gluten-free options, including grilled fish, steak, and sides like mashed potatoes and steamed vegetables. Tips: Ask about seasoning blends to ensure they don’t contain hidden gluten. Request your food to be grilled on a clean surface. 10. Shake Shack Shake Shack provides gluten-free buns and fries that are cooked in dedicated fryers at many locations. Their shakes and custards are also typically gluten-free. Tips: Confirm whether the fryer is shared or dedicated to gluten-free items at your location. Ask for your burger to be assembled with fresh gloves. Essential Tips for Safe Gluten-Free Dining Even when dining at restaurants with gluten-free options, taking additional precautions can make the difference between an enjoyable meal and a health scare: Research Ahead of Time Before heading to a restaurant, check their website for allergen menus or gluten-free offerings. Reading reviews from other gluten-free diners can also provide insight into their safety practices. Communicate Clearly When you arrive, inform your server about your gluten intolerance or celiac disease. Be specific about the importance of avoiding cross-contamination. Ask Detailed Questions Inquire about food preparation methods, shared fryers, and the possibility of cross-contact in the kitchen. Don’t hesitate to ask for modifications if necessary. Be Wary of Sauces and Dressings Many sauces, gravies, and dressings contain hidden gluten. Ask for ingredient lists or opt for simple alternatives like olive oil and vinegar. Avoid Buffets Buffet-style dining often involves shared utensils and high cross-contact risk. It’s best to avoid this dining setup altogether. Trust Your Instincts If something feels off or the staff doesn’t seem knowledgeable about gluten-free practices, don’t take risks. Politely decline and choose another restaurant. Why This Matters for People with Gluten Sensitivity or Celiac Disease For individuals with celiac disease, even trace amounts of gluten can cause severe reactions, including gastrointestinal distress, nutrient malabsorption, and long-term health complications. Similarly, those with gluten sensitivity may experience symptoms like fatigue, brain fog, or abdominal pain if exposed to gluten. Having access to gluten-free dining options provides not only a sense of inclusion but also the opportunity to enjoy meals without anxiety. By knowing which chains are reliable and taking proactive steps to communicate your needs, you can safely dine out while managing your condition. Conclusion Navigating gluten-free dining at popular restaurant chains is more manageable than ever, thanks to increased awareness and better menu options. However, it’s crucial to remain informed and advocate for your dietary needs to ensure a safe and pleasant experience. With the right preparation and communication, dining out can be a worry-free part of your lifestyle, allowing you to enjoy good food and great company without compromising your health.

Ordering gluten-free food in a restaurant is well covered territory with hundreds, if not thousands of articles on the topic. Most of these articles cover the same territory – research the restaurant beforehand, ask questions to the manager or chef, and tip well. I’m not sure I am going to be able to add anything new, but I’m going to try. If you don’t want to eat out, or are afraid due to cross-contamination risk, I totally understand because studies have shown that restaurant food is often contaminated. At the same time, I would hate to think that this disease is stopping anyone from living their lives. So, if you are satisfied not eating out, that's great, but I like eating out, so I’ve come up with the following ideas. Timing is Everything When Ordering Gluten-Free in Restaurants I recommend that you go to the restaurant during off-hours. In other words, don’t go to the hottest gluten-filled restaurant during the busiest time, which is usually on the weekends. The kitchen is usually slammed then, mistakes can be made, and shortcuts can be taken. Though none of this may be done on purpose, we are still the ones who will pay the price for their mistakes. Try going to dinner at 6 pm on a Thursday night, or even 5 pm or 9 pm on a weekend night. The kitchen will be less busy, and they will be much more likely to take extra time to care for your meal. Ordering Gluten-Free Smartly Ordering a burger without a bun and a baked potato is going to be a safer bet than ordering fried chicken when the restaurant doesn’t offer gluten-free fried chicken. That being said my general rule of thumb is to stay away from pasta or pizza places, but if you can cover it in your questions you might be okay, but I stay away from these places almost 100% of the time. I generally try to order something grilled, not marinated and without any sauce unless the sauce is gluten-free, and plain sides. This approach will keep you safer than anything else. It's important to tell the person who takes your order that your food should be cooked in a separate area on the grill from where bread or gluten items might be made, for example where they heat buns, and to mark your order “gluten-free” and make sure the chef sees this on the ticket. When talking to the servers, ask specific questions. Don’t ask if the fries are gluten-free, ask if they fry other fried items on the menu in the same fryer as the French fries. Don’t ask if the pizza crust is gluten-free, ask if they cook in in a dedicated area in the oven, or keep the gluten-free toppings in a separate area, or if the same preparation area is shared with both gluten and gluten-free pizzas. Likewise, do they cook their gluten-free pasta in the same water as their wheat pastas? Don’t ask if the butter sauce is gluten-free, ask if they use flour or corn starch to thicken the sauce. For soups marked gluten-free, or ones that can be made so easily – like french onion soup, I ask if they make the stock in house or if they buy it. Purchased, pre-made stock is more likely to contain gluten than a stock that they made in house where the chef knows how it was made. These questions require some knowledge of cooking. It is good knowledge to have even if you never cook, because in situations like this, you can ask smart questions to get the answers needed to keep you safe. Become a Regular When They Get Your Gluten-Free Order Right I love a particular local restaurant. After a few times asking for gluten-free items and being safe, the restaurant will get to know you and your needs. Hopefully, they will keep their gluten-free menu items to keep you happy and returning. Make sure to be a good customer and tip well too. Higher End Restaurants May Do Gluten-Free Better Go to the highest end restaurant that you can afford. The nicer the restaurant the more likely it is that you will get a truly gluten-free meal. I was at a restaurant one time that has steak frites–steak and French fries–but it wasn’t marked as gluten-free. They had gluten-free fried items, so I knew they knew what they were doing regarding fried items. I asked why the steak frites was not gluten-free. It turns out that they marinated the steak in a non-gluten-free soy sauce. This is an item that I thought would be safe, but wasn’t, so always, always ask questions. The bottom line here is that someone should only eat where they feel safe. There are lots of precautions we can all take and we have a 2 out of 3 chance of getting a safe meal. So enjoy eating out if you are willing to take that risk, and if you are, follow some of the steps mentioned here so that you can stay safe whenever dine out!