Gluten-Free Restaurants: How to Choose More Safely

Gluten-free food in a restaurant is food made without wheat, rye, barley and ingredients derived from them, where care is also taken that gluten does not get in from the kitchen. A gluten-free ingredient alone is not enough. For people with coeliac disease, the way the food is prepared matters too, so it pays to ask the staff directly and specifically.

What "gluten-free" means in a restaurant

In the EU, food may be labelled "gluten-free" if it contains no more than 20 mg of gluten per kilogram. The conditions are set by Commission Implementing Regulation (EU) No 828/2014, which also applies to food that is not pre-packaged, including meals in restaurants.

In practice, "gluten-free" can mean very different things:

• Gluten-free by recipe. The dish does not contain gluten as an ingredient, but the kitchen may not prevent cross-contamination.
• Prepared with precautions. Separate utensils and surfaces, clean water and oil, checked ingredients.
• A dedicated gluten-free kitchen. No gluten is used on the premises at all.

With a wheat allergy, even small amounts can trigger a reaction. As with gluten sensitivity, agree the right level of precautions with your doctor. With coeliac disease, the second or third option is more suitable. The difference between these conditions is explained in Allergy, intolerance and coeliac disease.

The kitchen and cross-contamination

Even a dish that looks gluten-free on paper can come into contact with gluten. These are the most common places.

The fryer

If breaded schnitzels, fried cheese or croquettes are fried in the same oil, the oil can contain traces of gluten. Chips that would otherwise be gluten-free can then be contaminated. So ask about a separate fryer or fresh oil used only for gluten-free food.

Pasta water

Gluten-free pasta cooked in the same water as wheat pasta is no longer gluten-free. The same goes for the colander, the spoon or the pot. A reliable approach is a separate pot, clean water and separate utensils.

Flour in the air

In a kitchen where wheat flour is used, flour becomes airborne and can settle on surfaces or in open dishes. This applies especially to pizzerias and dough preparation. With coeliac disease it is therefore good to know where the food is prepared and whether it is protected from dust.

Other sources of contamination

• shared boards and knives (especially for bread),
• a grill or pan that was used for food containing gluten,
• a toaster that is also used for ordinary bread,
• shared spices, sauces and dressings that are reached into with a spoon or by hand,
• gloves not changed and cook's hands not washed when switching dishes.

Where gluten hides in restaurant dishes

Cereal-based dishes are the obvious ones. The less obvious items are in the table.

Dish or ingredient	Why it may contain gluten
Soups and sauces	thickened with flour (roux) or a stock cube
Soy sauce	most contain wheat
Breaded and fried dishes	breadcrumbs, flour, batter
Minced meat and meat products	added breadcrumbs or binders
Dressings, marinades	thickeners, soy sauce
Risotto and rice dishes	stock, thickening or sauce
Chips and potatoes	shared oil, seasonings
Desserts	flour in the dough, biscuit bases
Beer and some drinks	barley

The list is expanded in Hidden gluten. Allergen information must be available for non-prepacked food in a restaurant. How the business provides it (in writing or verbally) is decided by each member state. In Slovakia, for example, menus (including the daily lunch menu, "denné menu") often show allergens as numbers. Gluten is usually number 1, but that is a convention, so check the legend. You can read more about the 14 allergens in The 14 EU food allergens.

Questions for the staff

Mention your restriction right at the start, not only when you order, and explain whether it is coeliac disease, an allergy or a preference. Then it is worth asking:

1. Does this dish contain wheat, rye, barley or oats? Have you checked the sauce, dressing and toppings?
2. Is it prepared on a separate board and with separate utensils?
3. Are gluten-free dishes fried in separate oil?
4. Is gluten-free pasta cooked in separate water?
5. Do you use ingredients labelled gluten-free for gluten-free dishes?
6. Will the cook check this, or are you confirming it from memory?

A good sign is when the staff do not brush the question off and go to ask the cook. Be cautious if you get a quick "that's fine, no problem" and nobody has looked at the recipe. You will find more examples and phrases in How to ask about allergens in a restaurant.

If the staff are not sure or you do not feel safe, it is fine not to order. People with coeliac disease often choose places whose approach they have already checked themselves or that someone with the same restriction has recommended.

What to do if you feel unwell after eating

If you feel unwell after a meal in a restaurant and suspect gluten, note down what you ate, where, and how the food was prepared. With coeliac disease, symptoms can be delayed or subtle, but that does not mean gluten is not harming you. This information is useful when talking to a doctor and on your next visit to the venue. For acute symptoms, such as shortness of breath or a swollen face, call the emergency number (112 in Slovakia and across the EU).

Gluten-free food and other diets

Many people combine a gluten-free diet with other restrictions, such as an allergy to milk or eggs. In that case, say everything at the start, not bit by bit. For combining it with a plant-based diet, see Vegan restaurants. Watch out especially for seitan, which is vegan but contains gluten.

How to find gluten-free places

• Check the menu in advance. Look for allergen labelling, notes about gluten-free preparation and the venue's contact details.
• Call or write before you visit. It saves time and lets the kitchen prepare.
• Use recommendations from people with the same restriction. The experience of another person with coeliac disease is more useful than a general review.
• Choose simple dishes. Fewer ingredients mean less risk.
• Start cautiously on your first visit. Build trust gradually.

Gluten-free bread outside restaurants is covered in Gluten-free bakeries.

How AvoiDino can help

In AvoiDino you set gluten as your allergen. The app helps you filter dishes by allergen and find restaurants that match your filter. In the menu scanner, AI flags dishes whose description conflicts with your filter (always labelled as AI). Treat it as a way to narrow down your choice. When you order, always ask the staff.

Frequently asked questions

Does "gluten-free" in a restaurant mean the same as on a package?

Legally the same limit applies: 20 mg of gluten per kilogram. In a restaurant, though, the risk arises mainly during preparation, so it pays to ask about the kitchen as well as the recipe.

Are chips gluten-free?

Potatoes do not contain gluten, but chips may be fried in oil that is also used for breaded food. Ask whether the venue has a separate fryer for gluten-free food.

Is it enough to say "gluten-free", or should I mention coeliac disease?

It is better to give the reason. The staff then know it is not a preference and that cross-contamination also has to be considered, for example separate utensils and oil.

Is gluten-free pizza in a pizzeria always suitable for coeliacs?

Not always. Flour becomes airborne in a pizzeria, and the dough is prepared and baked on shared surfaces. Ask how the pizzeria separates both preparation and baking.

Can I rely on a menu with allergen labelling?

It is a useful guide, but the menu may be incomplete or out of date. With coeliac disease or an allergy, always check the ingredients and preparation with the staff.

Sources

• Commission Implementing Regulation (EU) No 828/2014 on the requirements for the provision of information to consumers on the absence or reduced presence of gluten in food.
• Regulation (EU) No 1169/2011 of the European Parliament and of the Council, Article 44 (allergen information for non-prepacked food) and Annex II.
• Husby S. et al.: ESPGHAN Guidelines for Diagnosing Coeliac Disease 2020. Journal of Pediatric Gastroenterology and Nutrition, 2020.

This information is general and does not replace medical advice. If you have an allergy, always check the ingredients with the staff.