Going out for food is one of the most basic things a person can do. Whether it’s grabbing a take away lunch while at the shops, going out for a celebratory meal with family, or just grabbing coffee and cake while you’re at work, most people don’t have to think twice before visiting a restaurant or cafe.

For people with coeliac disease though, it’s just not that simple. Not only do you have to check that the meal or item itself is gluten free, you also need to make sure that the preparation areas are clean, that the staff use clean utensils and that the food is stored safely – before and after preparation.

Unless you go to a strictly gluten free establishment, you will never be able to be 100% certain that your food is safely prepared, cooked and packaged, however there are some things you can do to ensure that you have the best chance of eating out safely.

Firstly, I google the restaurant, and check to see if the online menu has items marked as gluten free. I also like to look on the bottom of the menu to see if they have anything written about safe preparation spaces or cross contamination (this generally means they have knowledge of cross contamination, and might be better equipped to cater to people with coeliac disease). If it doesn’t – I keep searching.

You might also want to download an app like “Find me gluten free”, or “Atly”. They are filled with establishments that people have reviewed – they’re a great starting point, but you always need to do your own research as well, because things do change.

Next, I give them a call to double check their awareness of cross contamination, safe preparation procedures and that the online menu is still current. While all this information might be listed on their website, websites don’t get updated all the time, and you might have new staff, management or menu items that will change things. So always call first, every time. If anything has changed, or the staff or management seem unsure, or uneducated about cross contamination, can’t ensure safe preparation, or the menu has changed, then I suggest checking other local eateries for safe options. If they do have good awareness, safe preparation procedures, and the online menu is current, I make a plan to visit.

Before I go, I always visit my local coeliac chat groups (either on Facebook, or online forums). I use the search bar to look up the restaurant name, and see if others have visited and had good experiences. If there aren’t any recent posts, ask the question and see what other people have to say. These are especially helpful when travelling!

When you arrive at the restaurant or cafe, check the menu for your preferred options, and check in with the staff, to ensure the staff on duty are familiar with coeliac safe practices. If the menu has changed, the chef or the staff aren’t coeliac aware, and you don’t feel confident – never feel embarrassed to stand up and leave without ordering. Your safety always comes first! If the staff are knowledgeable and confident in their practices, order your meal.

When your meal arrives, if your waiter doesn’t state that it’s gluten free, double check with them before you start eating. If they seem unsure, or say they don’t know, ask them to go and check with the chef. If any part of the meal isn’t gluten free, be aware that they may just try to replace the gluten item, with a gluten free one. Let them know that the whole meal needs to be replaced, as gluten will have touched the other items on the plate.

If they’re not willing to do this, or will only replace the gluten item, don’t be afraid to tell them that it is not safe for you to consume the meal, and to leave (without paying). The embarrassment that you will feel in that one small moment, is much better than the pain and discomfort that you might feel if you accidentally ingest gluten.

Eating out with coeliac disease will always carry a risk, but the act of eating out is such a wonderfully social act, that I don’t think anyone should have to miss out on it.

So take a deep breath, pick up the phone, and ask the questions, because going out to eat is always more fun than turning down an invitation, and sitting home feeling sad about missing out. In fact you could always be the one to organise the outing – to somewhere that you know is safe!

If you’re still unsure, I have also posted this information to a carousel on instagram and Facebook, so head over there and save it, so that next time you are out and about, you have all of the questions in your pocket.