Understanding Menus

📃 Understanding Gluten Free Menus

When eating out gluten free, it’s important to understand how restaurants label their food. Here are the most common ways menus indicate gluten free options:

🌟 Dedicated Gluten Free Menu

Some restaurants have separate gluten free menus with carefully selected dishes. These menus are usually the most reliable, and preferred by the gluten free community, as they often reflect a better understanding of gluten free needs and cross-contamination risks. That said, always double-check with staff to be sure.

🔣 Gluten Free Symbols/Labels on Main Menus

Many places mark gluten free dishes directly on their regular menu. Common labels include:

• GF - Gluten Free
• GFO - Gluten Free Option Available
• GFA - Gluten Free Available
• NGCI - No Gluten Containing Ingredients
• NGI - No Gluten Ingredients
• GF Symbol - Gluten Free

⚠️ Be careful: Some restaurants label dishes with allergen they contain, not what they're free from:

• A ‘G’ may indicate that a dish contains gluten, not gluten free
• A wheat symbol might indicate the presence of gluten

No matter which symbol is used, always let you server know about any allergies or dietary requirements. This helps them clarify what a 'gluten free option' actually means (e.g. a bun-less burger or a gluten free bun), and warn you about any potential cross-contamination. Even items marked 'GF' may not be safe for people with coeliac disease due to how they’re prepared or cooked.

📸 QR Codes for Online Menus

Many places now use QR codes that link to detailed online menus, including gluten free options and allergen information. Whilst some people find QR codes inconvenient, they are becoming more common as restaurants use them to:

• Keep menus up-to-date with real time changes
• Reduce printing costs and environmental impact
• Provide more detailed allergen information than a printed menu allows
• Comply with Owen’s Law, which will require allergy information to be accessible to customers without having to ask staff

If you prefer a physical menu, you can always ask - but using the QR code is likely to provide the most comprehensive and current information.

📂 Allergen Matrices

An allergen matrix is a table that shows which dishes contain common allergens, including gluten. These can be available online or in a physical folder at the restaurant. 

👍🏽 Pros:

• They provide detailed allergen information which is useful if you have multiple dietary restrictions
• They often indicate if a dish is a ‘may contain’ due to suppliers, preparation, or cooking methods

👎🏻 Downsides of allergen matrices:

• They can be overwhelming to read, especially if you have poor eyesight
• They draw attention and some people don’t like standing out, especially when out with new people
• May be outdated or not reflect the current menu
• Requires effort to cross-check what’s safe for you
• Can feel unsociable if you spend time analysing it at the table

If you’re unsure, ask a staff member to clarify any discrepancies between the allergen matrix and the main menu or if they can recommend any dishes that are gluten free.

⚠️ Cross-Contamination with 'Gluten Free' Menu Items

As we mentioned earlier, even if a dish is labelled gluten free, it might not be safe for those with coeliac disease, due to cross-contamination. Common risks include:

• Shared deep fryers (e.g. chips fried in oil that also fries gluten-containing foods)
• Pizza ovens with dust from regular dough
• Toasters and grills used for gluten bread
• Cutting boards and utensils that aren’t cleaned properly 
• Shared preparation areas

Always ask about cross-contamination risks to ensure your meal is truly safe. For more help, check out our guides on:

👉🏾 Preventing Cross-Contamination 

👉🏽 Communicating Dietary Requirements

🍹 Additional Considerations

• Chain restaurants - While protocols may be standardised, things can still vary by location (staff knowledge, kitchen layout, equipment, etc.)
• Seasonal Menus - Some gluten free options may be unavailable at certain times of the year
• Recipe changes - Even if you’ve safely eaten somewhere before, always double-check — ingredients and prep methods may change
• The term ‘Gluten Free’ - Doesn’t always mean the same thing everywhere. Outside the UK especially, “gluten free” can mean “low gluten” or may need further clarification
• Condiments & Sauces - Many dressings, marinades, and dips contain gluten, even if not listed
• Gluten in Drinks - Beyond beer, some cocktails and sodas may contain gluten too