For those who cannot consume gluten, eating out can be challenging. The use of gluten in so many food products is used as a binding and preservative ingredient. Unfortunately, cross-contamination can also be a concern for people with celiac disease. Gluten intolerance is not just a trend; many people suffer from it, and it can be challenging to find gluten-free restaurants.
This article discusses what is important when dining at a restaurant if you have gluten intolerance and what to pay attention to. We also mention plenty of gluten-free places worth going to where you know you can eat safely and avoid gluten at all costs.
Definition Of Gluten-Free Foods
Gluten-free diets exclude all foods containing gluten, an essential protein found in several grains, including wheat. You need to eat only whole gluten-free foods, such as fruits, eggs, meat, and vegetables, and gluten-free foods that have been processed, such as gluten-free bread and pasta, vegetables, meat, and eggs.
Gluten is a protein that is found in grains and wheat. In a gluten-free diet, food is excluded that contains gluten. You can only consume food without gluten, like fresh vegetables, eggs, meat, and fruits. In addition, you can eat processed food specifically labeled gluten-free, meaning it has no gluten content or risk of cross-contamination.
In addition to managing symptoms of celiac disease, gluten-free diets can also help manage other gluten-related health conditions and those with gluten sensitivity. Those without gluten-related medical conditions have also been gaining popularity through this diet. The diet is claimed to improve health, help you lose weight, and increase your energy levels.
Benefits Of Eating Gluten Free
Promotes Healthy Weight Maintenance
Celiac disease can adversely affect the digestive system due to many symptoms. Several symptoms, including bloating, gas, fatigue, and cramping, may be experienced by gluten-sensitive individuals on a daily basis. In addition, you can directly impact your metabolism without nutrition, energy, and digestion.
When you eat healthy, gluten-free foods, these stressors are removed, giving your body a chance to function properly. Doing so can boost your body’s metabolism and ensure it receives the nutrients it requires.
Energy Booster
Gluten can cause tiredness or sluggishness for some people. Depending on your situation, a gluten-free diet may help you feel more energetic and eliminate the fatigue and brain fog that may result from consuming gluten.
There is also a possibility that celiac disease leads to nutrient malabsorption, another possible cause of fatigue. In those who experience these symptoms, gluten can activate the immune system, triggering a reaction where the immune system attacks the small intestine lining.
As a result, as the lining of the stomach wears down, certain nutrients are less likely to be absorbed, which makes maintaining energy levels more difficult.
Can Benefit Children With Autism
Developmental disorders such as autism cause impairments in social interaction and communication. Autism can affect people of any age, but it is usually detected in children under two.
Treatment for autism traditionally involves specialized therapies as well as medications. New research, however, suggests that avoiding gluten for children with autism might help reduce symptoms independently or in combination with conventional treatments.
Up Your Daily Intake Of Fruits And Veggies
Do you need to know which foods contain gluten? Even though you can find useful guidance on the internet to ensure you are following the right course, it is important to remember that all fruits and vegetables are gluten-free and safe to eat.
As a result, colorful produce can be served safely without causing gluten-related symptoms. In addition, the inclusion of healthy amounts of fruits and veggies on a regular basis can help you live a healthier lifestyle.
Make Your Diet Healthier By Removing Processed And Unhealthy Foods
Going gluten-free is beneficial for many reasons, including reducing the consumption of harmful and processed foods. However, avoiding foods containing gluten, like desserts, anything fried, and bread, is essential. If you still crave the same foods, you can find healthier ways to satisfy those cravings.
Reduces Hair Loss
Nutrient deficiencies have been associated with celiac disease and gluten intolerance, both of which can lead to hair loss. However, when a gluten-free diet starts, this type of hair loss is reversible, hair density can be increased, and hair texture improved.
Gluten intolerance and celiac disease share many symptoms with irritable bowel syndrome. To avoid a misdiagnosis, doctors often recommend blood tests that check for specific antibodies. Unfortunately, a cure does not exist for celiac disease and intolerance to gluten, so you must permanently avoid gluten-containing foods.
For The Treatment Of Dermatitis Herpetiformis
As opposed to traditional celiac disease, DH causes the immune system to attack the skin, as opposed to the small intestine, as is the case in conventional celiac disease. As a result, there is a rough and scratchy rash that results and is extremely uncomfortable.
It is common for DH rashes to be symmetrical; for instance, if you have a rash on your left elbow, your right elbow might have the same rash. In addition, according to some studies, the use of gluten by patients with DH is associated with an increased risk of intestinal cancer. Nevertheless, once diagnosed, patients with DH are typically motivated to avoid gluten to prevent skin irritations.
Pain Relief For Joints
As you know by now, the digestive system is adversely affected by celiac disease and gluten intolerance. However, you may be surprised to learn that inflammation does not stop there. The immune system reacts abnormally to gluten allergies. It affects the entire body and is the primary cause of inflammation. For example, knees and wrists can experience significant pain due to high levels of inflammation.
So, changing your diet as soon as possible may be the best option if you have noticed your body is a bit more achy than usual. Inflammation can be decreased by beginning a gluten-free diet, resulting in less joint pain. Nevertheless, you must persevere! It is possible to experience a recurrence of your symptoms even if there is only a trace amount of gluten in your diet.
Reduces The Frequency Of Headaches
Studies have been performed, and scientists have identified a close relationship between the gut and the brain. More studies are being conducted to determine the exact results of this relationship. Migraine headaches are more likely to occur in people with gluten intolerance or celiac disease. However, studies have shown that eliminating gluten from your diet can help make these headaches less frequent.
Types of Restaurants Offering Gluten-Free Options
Fast Food Chains
Taco Bell
Taco Bell is very popular, and everyone there cannot get enough. They are not limited to gluten-free. Therefore, the idea of cross-contamination cannot be eliminated entirely in this restaurant, although they will try their best to ensure the proper procedures are carried out.
They do, however, have a few items without gluten in them, including:
- Pintos n cheese
- Spicy tostada
- Black Beans and Rice
- Nachos
- Hash browns
Then, if you choose to avoid gluten as a matter of choice, Taco Bell can be a treat on occasion. However, in cases where you have an allergy or sensitivity, avoiding it would be best.
Burger King
There is a clear statement on Burger King’s website: Though some foods are gluten-free alone, it is possible to cross-contaminate them. In some people, a cross-contact can set people into allergic reactions.
As an alternative (very high) risk, Whoppers are available without buns, along with grilled chicken sandwiches. A fresh garden salad is also available, as is soft-serve ice cream with chocolate, strawberry, and caramel sauce.
Sonic
The gluten-free options at Sonic are decent. Due to the same oil used for their fries and tater tots, they are not gluten-free. However, grilled items are gluten-free, including:
- Bacon
- Breakfast sausages
- Hot dogs without the bun
- Hamburgers without the bun
- Eggs
- Philly steak
You may also be able to find gluten-free ice cream there.
Cross-contamination is likely because of the small size of the kitchens and the lack of training in fast-food restaurants.
McDonald’s
While listing the fast food restaurants with gluten-free options, we cannot forget about McDonald’s. The good news is they have gluten-free burgers if you opt for lettuce instead of the bun. However, as for their Big Macs, you will not be able to get the special sauce as it is not GF.
Their gluten-free items are:
- Fruit ’N Yogurt Parfait
- McFlurry with M&M’s
- several of their salads, Fruit ’N Yogurt Parfait
Even though gluten-free options are a good start, cross-contamination risks are high because of the fast pace and proximity to gluten-containing products.
Casual Dining Restaurants
BJs Diner
Those with gluten allergies fear not: You do not have to drool over other people’s pies. BJ’s is a casual spot that offers a delicious thin-crust alternative as part of its gluten-free offerings. Gluten-free toppings are available, too, except for the meatballs.
Do not forget to try the stuffed potatoes with grilled chicken, alfredo sauce, and broccoli, which are all gluten-free. It’s full of flavor and a must-have if you feel the gluten-free menu you have found so far is bland.
Uno Pizzeria & Grill
This rich and satisfying pizza might seem impossible to be gluten-free, but UNO Pizzeria & Grill can prove you wrong. A variety of toppings are applied to the gluten-free thin-crust pizzas. It is like a whole farmers market on a single gluten-free pizza crust pizza with a thin veggie crust. In addition to burgers on gluten-free rolls, the restaurant offers gluten-free steaks, poultry dishes, and side dishes.
Chipotle
You want to make sure you get Chipotle’s burrito bowls if you are gluten-shy. Take the flour tortilla out of the equation and lay your ingredients on a bed of lettuce and rice instead. Once you have reached the end of the line, add as many toppings as you like, including bean mixtures, vegetables, and guacamole, and wait for it!
That includes gluten-free sour cream. Of course, it is up to you to decide what kind of meat you want, and if you prefer a traditional presentation, corn tortillas are a good option at this casual restaurant.
Fine Dining Establishments
Senza Gluten
Gluten-free diners at Senza Gluten in New York can enjoy Italian food again. While they can once again touch your lips with Italian pizza, the best lasagna around, pasta of all kinds, and tiramisu, one of the world’s most famous desserts. This refined New York establishment has a wonderful ambiance, attracting many people who don’t even eat strictly gluten-free.
Posana Restaurant
This popular restaurant specializes in contemporary American fare and is situated in historic Pack Square, downtown Asheville. This American restaurant offers an inviting dining room, cocktail menus, and an impressive wine cellar and wine list. As a farm-to-table restaurant, gluten-free food service ensures a safe dining experience for gluten-free guests.
Risotteria Melotti
To satisfy your craving for authentic Italian cuisine, make your way to Risotteria Melotti, NYC. The menu has innovative risotto dishes featuring ingredients such as truffle sauce, pancetta, padano cheese, and stracchino cheese. In addition, guests may choose to complement their meal with burrata cheese, rice bruschetta or even treat themselves to Nutella crepes or gluten-free profiteroles.
Grocery Stores And Markets Offering Prepared Meals And Ingredients
Publix
You can search for gluten-free foods on the Publix website and filter results by nearby stores so you can shop close to your home. Double-checking the product you pick up before buying it is always a good idea, as the gluten-free shelves and bins are marked with a white and purple gluten-free icon.
The Gluten-Free Mall
The store carries a wide range of gluten-free, casein-free, and wheat-free food and other dietary products for those with allergies and health conditions. Several of them may not be available anywhere else.
Kinnikinnick Foods
Foods manufactured by Kinnikinnick Foods are gluten-free, dairy-free, tree nut-free, peanut-free, and soy-free. Gluten-free products are produced at a dedicated facility, and the company offers a wide variety of gluten-free products, including gluten-free buns, bread, rolls, donuts, waffles, and muffins. Basically, all the yummy stuff that many with gluten intolerance cannot eat.
Everybody Eats
There is a gluten-free restaurant in Brooklyn called Everybody Eats. Shipments are made via UPS nationwide. There are gluten-free bread, pizza shells, muffins, cookies, and freshly made gluten-free cakes.
What To Look For When Choosing A Restaurant For Eating Out Gluten Free
Dedicated Fryer/Grill Or Separate Cooking Areas To Avoid Cross Contact With Contamination Sources
Does the restaurant generally have a dedicated gluten-free fryer for GF French fries and fried foods? It is never safe to fry gluten-containing food in a fryer that is also used for other ingredients. Opting for a restaurant with a dedicated fryer/grill for gluten-free cooking is safest.
Availability Of Gluten Free Menu Items, Including Pizza, Pasta, Breads, And Other Starches
A restaurant that serves a significant amount of naturally gluten-free fare is likely to do a better job of preparing gluten-free dishes safely and substituting where necessary; in addition, more safe choices are most likely to be available.
Visiting a dedicated gluten-free restaurant will ensure more variety and options on the menu than a restaurant that doesn’t specialize in gluten-free food.
Dedicated Gluten-Free Kitchen Or Preparation Area
Do you want to ensure there are designated gluten-free prep, storing, cooking areas, and equipment to avoid cross-contamination with gluten? For example, it is possible to share some kitchen equipment if it has been cleaned with a dishwasher and kept separate from gluten-containing ingredients.
Keep these safety precautions in mind when asking the kitchen staff:
- When preparing your food, make sure their hands are washed and their gloves are changed
- Using a clean bowl to mix any salad (restaurants tend to reuse bowls, and crumbs or unsanitary dressings may be present).
- Use a grill that does not contain gluten (baked items, sauces, and buns).
- Steam vegetables or cook gluten-free pasta with fresh water (the pasta water may be reused in some restaurants).
- Gluten-free pizzas and rolls should be placed on a baking sheet rather than directly on the cooking surface, and they should be covered with foil to prevent crumbs from sticking to them.
Favorite Spots For Eating Out Gluten Free
Wheats End Cafe
Yummy chicken tenders, biscuits, gluten-free pancakes, and waffles are all listed as a no-go for those who cannot eat gluten. However, at Wheats End Cafe, you can enjoy all those things safely as the restaurant is entirely GF. In addition, omelets, gravy, and cinnamon rolls are perfectly cooked for you to enjoy without feeling left out due to your gluten problem.
Zest Kitchen
Now Zest Kitchen and Bar is a completely gluten-free spot. The good thing about this is avoiding the worry of cross-contamination. The restaurant is also suitable for those on a vegan diet, as everything is plant-based. There are many healthy comfort foods, from hazelnut pancakes made with chickpeas and nachos with ginger sour cream. Enjoy fresh organic food prepared with different flavors and creative all-natural cocktails.
Blue Moon “Pop-Up” Bakery
The bakery downtown has many locations. It is a place that does not have a storefront but has a great deal of food available for those who need gluten-free food. You order online by selecting the location closest to you, then pick your food up and enjoy. There are meal options and special treats like cinnamon rolls, coffee cake, and gluten-free desserts.
True Foods
They are very knowledgeable in terms of finding the right food for allergy sufferers. With their Gluten Free Wraps and Pizza Bases, True Foods makes it easier to eat healthily. There are sizes ranging from 8 inches to Jumbo.
Dairy, nuts, and wheat are also free from these products.
The Gluten Free products we produce follow strict production conditions, produced in a completely gluten-free environment.
Mexican Restaurants
People who follow gluten-free diets love Mexican food. Mexican foods are naturally gluten-free, which is why so many of them are gluten-free. The Mexican staple includes avocados, rice, beans, and corn—plenty of indoor seating and outdoor seating and a vast menu that is suitable for gluten-free preferences. There is always a spot for gluten and gluten-free eaters.
Conclusion
My number one tip is to avoid fearing eating out and leaving the house because of your celiac disease. Now it is so easy to eat out on a gluten-free diet compared to when it used to be tricky, thanks to the many gluten-free restaurants out there that offer delicious food options. Allergen folders are available in most restaurants, and staff members can readily assist you.
The money you spend is just as valuable as anyone else’s! Research your options, ask the right questions, and rely on the recommendations of those who have gone before you, and you should be fine. Having a coeliac disease can make eating out seem really scary at times. Fortunately, there are plenty of restaurants that accept gluten-free diets. Find yourself a nice Mexican spot, a genre of donuts and beer in bottles, and enjoy.
Frequently Asked Questions:
What Common Meals Are Gluten-Free?
- Cream of Mushroom Soup
- Chicken kebabs
- Steak
- Baked potato
- Sweet Potatoes with Shredded Salad
- Coconut Curry Chicken and Chickpeas
- Homemade brioche donuts can be created gluten-free
- Homemade yuca fries
Which Country Has The Highest Gluten Intolerance?
In North Africa, celiac disease has the highest prevalence rate worldwide. Several studies have shown that celiac disease prevalence rates are comparable in parts of North India and the West; the condition is also present in South Asian immigrants in the UK.
Does Rice Have Gluten?
All types of plain rice, such as brown rice and white in its various forms, such as medium, long, and short. For those who consider couscous rice, avoid it as it is not gluten-free.
What Foods Are High In Gluten?
One of the worst is bread. It contains tons of gluten. You are fine if the bread is labeled a gluten-free version, like flour tortillas, bagels, biscuits, and buns. Importantly, avoid foods containing bread crumbs; even small amounts can cause symptoms. Second, cookies, muffins, and pies are high in gluten unless you cannot find gluten-free alternatives. Another high gluten-containing food is pasta, such as ravioli, spaghetti, lasagne, and fettuccine.
A good variety of cereal does not contain gluten; however, heaps ensure you read the packaging to see if it is safe to consume. Crackers, chips, and pretzels mostly contain gluten. One you should consider is beer. Yes, beer contains malted barley, which contains gluten. Gravy is another bad one for gluten. The powdered gravy mixes are often used in those ready-made frozen meals, so only eat it if it states gluten-free.
Wheat flour is often used as a thickening agent in boxed soups and canned food. Check the labels before consuming.
