Eating out
You can have a life again. You just need a few scripts and standards.
How to ask
"I have celiac disease. Can you tell me what's safe for me to eat, and how you prevent cross contact in the kitchen?" Direct, specific, and gives them a chance to show what they know.
What to avoid
Fried food from shared fryers. Sauces thickened with flour. Anything "dusted" or "breaded." When in doubt, ask—or skip it.
What to trust
Restaurants with dedicated gluten-free menus and staff who can answer your questions without guessing. Chain restaurants with allergen protocols. Places recommended by other celiacs.
How to leave without guilt
If something feels wrong—the server doesn't understand, the kitchen seems chaotic, the answers are vague—it's okay to leave. Your health matters more than anyone's feelings.
Travel snack kit
Always carry backup food. Nuts, dried fruit, protein bars. Airports and rest stops are not your friends.