As somebody who has celiac disease and a dairy intolerance, I have had to learn how to safely eat out at restaurants, even if they are not very accommodating. Over the last few years, most restaurants have started to create gluten-free menus, and some even give you a different shaped plate from others at your table to ensure safety (shoutout to you Burtons!). Here are my top five tips for eating out with food allergies and food intolerances. 

1. Do your research before you dine:

Some amazing websites and apps do the research for you and will help you choose which restaurant is best for you! The best is Allergy Eats! All you have to do is put in your location, select your allergies, and boom, a list of restaurants appears! If you are in need of vegan/vegetarian restaurants, Happy Cow is a great resource!

2. Don’t be afraid to let your server know about your allergies or food intolerances:

When your server comes over to your table, make sure to let them know that you have an allergy. Don’t be embarrassed because they have probably already talked to hundreds of people who have very severe allergies.

3. Make your own meal:

Sometimes when everything on the menu seems to be drenched in some type of dairy, I ask if I can make my own meal, and most of the time they are very accommodating. I like to keep it as simple as possible, so I usually order some grilled salmon or tofu with vegetables. Also, even though I know that salmon or tofu with vegetables does not contain gluten or dairy, I always still say to them that I have a gluten allergy and dairy intolerance, just to be sure!

4. Take advantage of the sides:

Feel free to pick and choose from the list of sides on the menu! Sometimes I pick 2-3 sides and have that as my meal. The sides are usually a lot simpler, like plain sweet potatoes, some beans, and asparagus. Simple is always best when dining out!

5. If you’re not sure, double check:

Sometimes after my server hands me my dish, I get slightly nervous if it looks like it contains wheat, dairy, or gluten. If it looks crispy or creamy, I am always hesitant! In these situations, I always double check as it’s better to be safe than sorry. I know it may feel like you are being annoying to the server, but they will be glad that you reminded them!

I hope these tips help you the next time you are dining out at a restaurant! I know it may be hard or embarrassing to speak out, yet I promise it gets easier the more you do it! Just remember, act confident, and nobody will question you!