How to order gluten-free at a restaurant
A simple script and the questions that actually keep you safe.
What to say
- Lead with: "I have a gluten allergy" — kitchens take 'allergy' more seriously than 'preference,' even if it's celiac.
- Ask: "Is there a dedicated fryer, or is the oil shared with breaded foods?"
- Ask: "Can the kitchen change gloves and use a clean prep surface?"
- For sauces/marinades: "Does this contain soy sauce, flour, or malt?"
Safer choices when unsure
- Grilled (not breaded or fried) proteins, plain.
- Plain rice, baked potatoes, steamed vegetables.
- Salads without croutons — confirm the dressing.
- Use Sift's Dining tab for chain-specific grades and ordering tips.
Sift tunes recipes, restaurant grades and label checks to how strict you need to be.
Get Sift free for iPhoneGeneral guidance, not medical advice. Talk to your doctor or a dietitian about your own diet.