How to Eat Out Safely as a Coeliac 🍽

Glutenfreetogether
May 4
2 min read

Updated: May 11

Tips for Overcoming the Anxiety and Trust Issues Around Eating Out Gluten Free

If you’ve recently been diagnosed with coeliac disease (or even if you’ve lived with it for a while), the thought of eating out can feel overwhelming. You’re not alone many coeliacs struggle with trusting restaurants and dealing with the anxiety of getting glutened.

First things first:👉 Your feelings are completely valid. It’s okay to feel anxious, frustrated, or even scared. No one else has lived your experience, and it’s normal to want control over your food when the consequences of a mistake are so serious.

💡 My Top Tips for Eating Out as a Coeliac

1. Start with Baby Steps

If eating out feels too daunting, start small.
Go to a restaurant you’ve been to before and feel safer in.
Choose off-peak times when staff aren’t rushed.
Call ahead to ask questions that extra reassurance goes a long way.

2. You Are in Control of Where You Eat

Don’t feel pressured to eat somewhere that feels unsafe.
Choose the restaurant yourself your friends and family should understand.
If someone makes you feel bad about prioritizing your health, that’s a red flag.

3. Use Coeliac UK Accredited Restaurants

Look for restaurants that are Coeliac UK accredited. This means:
- Staff are trained
- Audits have been done
- Cross-contamination risks are minimised
Example: Bill’s Restaurant is accredited! 🎉You can find a full list on the Coeliac UK website.

4. Try the Find Me Gluten Free App

Use apps like Find Me Gluten Free to:
- Read reviews from fellow coeliacs
- Discover safe places based on real experiences
I also have a list on my site of recommended UK chain restaurants submitted by the coeliac community!

5. Build Your Confidence Over Time

One girl in our community went from never eating out to enjoying her first meal at a Coeliac UK certified venue.
That first step was the key to rebuilding trust in eating out and made her social life easier and more joyful.

6. Use a Restaurant Allergy Card

If you’re not confident explaining your dietary needs every time, a restaurant card can help!
It clearly states your requirements, reducing the chance of misunderstanding.
I sell these on my shop, including:
- A digital download
- Travel versions with English instructions on one side

💬 Final Words of Encouragement

You don’t have to rush your journey.
It’s okay to take your time and build confidence at your own pace.
And remember: You deserve to eat out and enjoy food just like anyone else.

📲 I’ve also shared a TikTok on this topic give it a watch if you're struggling right now.💌 If you need someone to talk to, my DMs are always open. I’m here for you.

You’ve got this. 🤍 From one coeliac to another.