As a dietitian, I help people on restricted diets navigate restaurants.
For this story I also spoke with Wisconsin-based Registered DietitianAlicia Slusarek, who has celiac disease herself.
Then “you’ll likely be customizing a dish to be gluten-free when it generally is not.”
Risky, yes, but not impossible.
Read on to get the scoop on the worst choices and what to order instead.
Scope out the meat, fish, and vegetable options instead.
Another winner is calamari in red sauce.
If you hate fish, chicken or steak with veggies is great.
Just leave off croutons and do oil and vinegar instead of bottled dressing.
Just say no to fried stuff like fish sticks and clam strips that breading often contains gluten.
Crab cakes and even some soups may contain gluten because of breadcrumbs or flour.
Oyster crackers are another no-go.
Just double-check to find out what’s in sauces and dips.
Be sure to ask if the restaurant has it “or bring your own,” she says.
So what to order?
Another safe bet is sashimi.
Enjoy edamame as an appetizer.
Sorry to break it to you, but fortune cookies aren’t gluten-free either.
I encourage my clients to order steamed chicken or fish and veggies and enjoy with brown rice.
Choose a gluten-free sauce for dipping.
Instead of a fortune cookie, enjoy orange slices, another common dessert at Chinese restaurants.
It’s not super-common, but some recipes call for breadcrumbs or flour.
Ask about ingredients in sauces and condiments as well.
verify that salad is free of croutons, and keep dressing simple with oil and vinegar.
While guac and salsa are usually safe bets, double check about the ingredients in sauces and condiments.
Lettuce wrap tacos are another delicious alternative.
If you’re at a fast-food Mexican spot, try Slusarek’s gluten-free go-to.
Diner food
Diners can be tricky but not impossible.
Same goes for pancakes, waffles, and blintzes.
Cakes and pies are also on the “don’t” list.
While some diners may have gluten-free bread, ask whether it’s toasted in a separate toaster.
You also want to stay away from breaded stuff like onion rings, mozzarella sticks, and chicken fingers.
Just see to it that toast and croutons are left off.
For something sweet, try cottage cheese or yogurt and fruit.
Middle Eastern
At Middle Eastern restaurants, avoid things like couscous, tabbouleh, and pita.
While hummus and babaganoush are generally gluten-free, double-check what the ingredients are.
You’re likely safe with grilled meat and fish as your main.
Ask for olive oil and lemon juice or vinegar to use as a dressing.
To learn more about gluten-free grains,the Whole Grains Council provides detailedinformation.
Salad bar
Cross contamination is your main concern at a salad bar.
Don’t be shy about asking the person behind the counter to use a fresh cutting board.
Dressing is another risk.
Always be sure to ask, but this is one of my favorite gluten-free dessert choices!"
Just be sure you’re enjoying them from an established patisserie.
Otherwise, macarons are generally one of thethings you never want to order from a French restaurant.
Ask to see an ingredients list if you’re not sure.
as he sipped beer andnotgluten-free beer!
However, some gluten-free beers are available, so ask the bartender.
Ciders are a safer bet, as are wine and champagne.
Rum, tequila, and vodka will generally be gluten-free, but whiskey and bourbon may not always be.
Not all bars have them, but if you’re at an oyster happy hour spot, load up.
Aside from being gluten-free, oysters are an awesome source of lean protein, vitamin B12, and zinc.
Don’t be afraid to speak up for your needs your health and wellbeing are important!
If you better send something back, like do getting sick just isn’t worth it.
