Don’t you hate going into a restaurant, looking at the menu when you cant eat one thing on it.

Gluten free dining out can be very difficult. When at a restaurant making the requirements of a gluten free meal clear to a waiter or chef is a complicated process. Change the dynamic with a new eating approach. Instead of reading the menu and seeing all the good things that you cant have, look for all the good things you can have. Mentally eliminate the pasta, the sandwiches, the gravy, and sauces, and anything that looks complicated. Some soy sauces may contain gluten. Many restaurant sauces have gluten in them, and sometimes the beef and chicken are prepared and vacuum packed in a stock that contains gluten. A salad may come with croutons. You’ll also need to avoid anything breaded or battered. Other pitfalls are French fries, onion rings, chicken wings and other foods that have been dusted with flour.

If you are extremely sensitive, dont’t take anything for granted. The chef might know whether something on the menu is gluten free, but the waiting staff most likely will not.

Consider starting a restaurant group in your area. It can provide companionship, moral support, and be the source of delicious meals and recipes. I know someone who works with restaurant owners and chefs to design a programme were group members meet once a month to get together and eat a gluten free meal. Find restaurants that can work with you. Rather than fume at what they can’t do, work with chefs and managers to prepare a menu that works for you. (They may even teach you a few great meals!)

There are a few chains that have developed gluten free menu additions, among them McDonald’s and Outback Steakhouse. They can easily be located in advance when your planning a trip.