Communicating Dietary Requirements

❓ Why Communicate Your Dietary Requirements?

Whether you're newly diagnosed or a seasoned gluten free diner, communicating your dietary needs confidently can make all the difference. This guide breaks down how to talk to restaurant staff, what to ask, and how to feel more in control when eating out.

When eating out gluten free, it’s crucial that you always inform staff of your dietary requirements - even if somewhere has a gluten free menu or you've been there before. Ingredients, suppliers, and kitchen procedures can change.

🗨️ If you have coeliac disease, say "I have coeliac disease"

🗨️ If you have a gluten intolerance, say "I have a gluten intolerance"

🗨️ If you have a wheat allergy, say "I have a wheat allergy"

Communicating clearly helps staff prepare your meal safely and accurately.

🧼 Special Preparation is Needed

Just because an item is labelled 'GF/GFO' or there's a separate gluten free menu doesn't guarantee it's safe for people with coeliac disease.

Instead of saying:

"I'd like the burger without the bun." Say:
"I have coeliac disease and need my meal to be completely gluten free. Please can I have the burger without the bun?"

This encourages the kitchen to:

• Confirm all dish components are gluten free, like the burger patty itself
• Flag your order as an allergy meal
• Follow extra precautions to prevent cross-contamination
• Cook your meal separately from gluten-containing items

⚠️ Cross-Contamination Risks

Unfortunately, even 'GF' labelled items might not be safe, depending on the way they are prepared and cooked. Common contamination risks include:

• Shared fryers (e.g. chips cooked with gluten-containing foods)
• Pizza ovens with residual flour
• Grills and toasters used for regular bread
• Reused or unclean utensils, chopping boards, and surfaces

Be proactive and ask:

"Are the chips fried in a separate gluten free fryer?"

"How are gluten free pizza bases cooked?"

"Do you use a dedicated gluten free toaster or a shared one?"

"Can you add a note to my order stating that I have coeliac disease?"

👉🏾 Read more about cross-contamination risks when eating out

👉🏽 Check out our guide for tips on reading gluten free menus

🌾 Gluten Free ≠ Wheat Free

If you have a wheat allergy, note that some gluten free items may still contain wheat starch (with the gluten removed/reduced to a safe amount). This is generally safe for those with coeliac disease but not for people with a wheat allergy.

For example: Some gluten free pizza bases may include de-glutened wheat starch - safe for coeliacs, unsafe for wheat allergy.

📞 Before your Visit

There’s no harm in contacting a venue prior to your visit to ask questions or let them know that you will require a gluten free menu:

• Check our Gluten Free Map for reviews from other coeliacs or gluten free diners
• Call ahead, email, or message via social media to ask about gluten free options and safety protocols
• Mention dietary needs when booking - some restaurants can prepare ahead or reserve a gluten free menu for your table

🍽️ At the Restaurant

Let your server know that you have a dietary requirement and ask them any questions you have about the menu and processes they have in place to limit cross-contamination 

• Don’t be concerned if a manager takes your order, this will just be their internal process
• Be patient if your server checks with the kitchen – it’s a good sign
• Ask for your order to be flagged as a special dietary/allergy request
• When your meal arrives, confirm again that it’s gluten free

💡 Tip - If you're anxious about ordering and asking questions, let your group go first so you don't feel rushed or put on the spot

🫶🏽 Most Importantly: Advocate for your Health

You’re not being difficult – you’re protecting your wellbeing.

• If a staff member seems dismissive, calmly explain your concerns or ask to speak to a manager
• If you don’t feel safe after asking questions, it's okay to leave. Tell them why - it helps raise awareness

👉🏻 Read more on how to self advocate for your dietary needs