Restaurant Red Flags
Warning signs that a restaurant doesn't really understand gluten-free, and when to walk out.
Not every restaurant that offers GF options actually knows what they’re doing. Learning to spot red flags can save you from a bad meal and a worse week.
Here’s what I watch for.
Staff Red Flags
”Everything on the menu can be made gluten-free.”
This is almost never true. Real GF awareness involves knowing what can and can’t be modified. When everything is “possible,” that usually means they don’t understand cross-contamination.
”Just tell us what you can’t eat.”
A restaurant that puts the burden entirely on you to specify every gluten source doesn’t understand the scope of the issue. They should have a system, not just rely on your encyclopedic knowledge.
Server seems annoyed or dismissive.
If your questions are met with eye rolls, sighing, or “I’m sure it’s fine,” they’re not taking you seriously. Your safety depends on their attention.
”I don’t know, but I’m sure it’s fine.”
Guessing is not okay. If they don’t know, they need to find out or acknowledge they can’t verify.
”It’s just a little flour.”
Anyone who says “just a little” of anything with gluten doesn’t understand celiac disease. Walk out.
Server has never heard of celiac disease.
Not necessarily a deal-breaker if they’re willing to learn and check, but concerning.
Kitchen Red Flags
”We’ll just pick off the croutons.”
Cross-contamination already happened. This isn’t a solution.
”The chef can’t come out to talk to you.”
Not always possible, but in a restaurant claiming to accommodate allergies, someone with kitchen knowledge should be able to answer questions.
Shared fryers are the only option.
If everything is fried in the same oil as breaded items, there are no safe fried items for you.
They use the same pasta water.
Your GF pasta cooked in the same water as regular pasta is contaminated.
”We have a GF menu but I’m not sure about the sauces.”
If they don’t know their own menu, they can’t keep you safe.
Menu and System Red Flags
GF menu has items that seem unlikely.
GF fried chicken? GF beer-battered fish? Look carefully. Either they have dedicated systems (impressive and ask about it) or they don’t understand what GF means.
”GF” asterisk means “can be made GF.”
There’s a difference between items that are inherently GF and items that can be modified. Ask what modification means.
No clear allergen information.
Restaurants that take allergies seriously usually have written protocols or allergen menus.
The same kitchen makes pizzas or bread.
Not automatically disqualifying, but flour-heavy kitchens have more airborne contamination risk. Ask about their procedures.
Behavior Red Flags
Your food arrives quickly after modifying it.
If you asked for modifications and the food appears suspiciously fast, they might not have actually made the changes.
The dish looks exactly like the regular version.
If you ordered without a bun and it arrives with a bun mark where a bun clearly was, they just removed it.
Dismissing your concerns as “picky.”
This isn’t pickiness. It’s a medical condition. Anyone who treats it as pickiness doesn’t take it seriously.
Green Flags (What to Look For Instead)
Server asks clarifying questions.
“Is this a preference or an allergy/celiac?” shows they’re thinking about it correctly.
They have a dedicated GF menu or section.
Having thought it through in advance is good.
Server offers to check with the kitchen.
Admitting uncertainty and going to verify is exactly right.
They can explain their process.
“Our GF pasta is cooked in a separate pot. The grill is cleaned before GF items. We use a separate prep area.”
Kitchen sends someone to talk to you.
Going above and beyond to ensure they understand your needs.
They’ve heard of celiac disease.
Basic awareness is a good foundation.
They say no to things.
“Actually, I can’t guarantee that item” is a good sign. It means they’re being honest rather than saying yes to everything.
What To Do When You See Red Flags
Ask More Questions
One red flag might be resolvable with clarification. “When you say everything can be GF, what do you mean by that? Do you have a dedicated prep area?”
Simplify Your Order
If you’re uncertain, order the safest thing possible. Plain grilled protein. Plain steamed vegetables. Rice. Skip anything with sauce.
Trust Your Gut
If something feels off, it probably is. You’ve developed instincts for a reason.
Consider Leaving
You’re allowed to leave. If enough red flags accumulate, thank them and go. Better to find other food than to get sick.
Pay Attention to Your Food
When it arrives, look at it carefully. Does it match what you ordered? Any crumbs, breading, sauces that shouldn’t be there?
After Red Flag Experiences
If you ate somewhere that didn’t handle your needs well:
- Note the restaurant for your own records (don’t go back)
- Consider leaving a review mentioning GF awareness (or lack thereof)
- Report serious issues to local health department if warranted
- Don’t beat yourself up if you got sick, you tried
Building Your Restaurant List
Over time, you develop a list of restaurants that work:
- Where you’ve eaten safely multiple times
- Where staff know you and your needs
- Where the kitchen has proven systems
Stick to your list when you can. Venturing to new places takes energy; save it for when you’re ready to do the assessment work.
The Bigger Picture
Red flag awareness isn’t about being paranoid. It’s about being informed.
Most restaurants want to accommodate you. But not all of them can. Your job is to figure out which is which before you eat, not after.
Trust your instincts. Ask questions. Be willing to walk away.
Your health is worth the awkwardness.