Eating out gluten-free: how to find restaurants you can trust

Eating out with coeliac disease means looking at the ingredients and at how the kitchen works. This guide explains what matters, which questions to ask and where gluten often hides.

Gluti offers guidance and is not a medical device. Its information does not replace medical advice.

What matters when eating gluten-free in a restaurant?

Two things, because with coeliac disease even crumbs or flour dust can be enough:

The ingredients

The dish itself contains no gluten-containing ingredients.

The preparation

It doesn’t come into contact with gluten in the kitchen.

Gluten getting transferred in the kitchen is called cross-contamination. Typical spots:

A fryer also used for breaded food
A board previously used for bread
Pasta water
Flour dust in the air

How do I find gluten-free restaurants near me?

Gluti shows you checked restaurants, cafés, bakeries and more with gluten-free options, sorted by distance. Every place has one of three levels that tells you how the kitchen works. The Gluti team checks every place before it appears.

Recommendations from support groups and other people affected also help. And call ahead, especially for a place that is new to you.

How Gluti works

What should I ask in a restaurant?

First say that it’s about coeliac disease, not a preference. Then these questions help:

Is there a dedicated fryer for gluten-free food only?
Is gluten-free food prepared separately, with its own board, knife and pan?
Is gluten-free pasta cooked in fresh water?
Are sauces, stocks, dressings and spice mixes free from wheat flour?
Is gluten-free pizza baked on its own tray or in its own oven?

All questions and a card to show staff

Where does gluten often hide?

Gluten is found in wheat (including spelt), rye and barley. Often overlooked:

Sauces and soups thickened with flour
Soy sauce, which usually contains wheat
Breading and breadcrumbs, on meat or vegetables too
Chips from a fryer shared with breaded food
Barley malt in cornflakes, muesli or drinks, and regular beer
Shared toasters, griddles and bread baskets

What does “gluten-free” mean legally?

20 mg/kg: The most gluten a food may contain in the EU to be called “gluten-free”.
14: Major allergens restaurants must be able to inform you about, including cereals containing gluten.

This labelling only covers ingredients, not preparation. That’s why Gluti adds levels that describe how the kitchen works.

Gluten-free on the go and when travelling: how do I plan?

Before you travel, search your destination on the Gluti map and save suitable places as favourites.
Pack something of your own for the journey in case nothing suitable comes along.
Abroad, a short explanation in the local language that you can show staff helps.
Ask your hotel early about a gluten-free breakfast.

The three levels on Gluti

100% gluten-free
There is no gluten in the kitchen at all. Nothing can get mixed up.
Separate preparation
Food containing gluten is cooked too, but kept apart, for example with a separate work area or a dedicated fryer.
Gluten-free options
There are gluten-free dishes, but everything is prepared in the same kitchen. Traces of gluten are possible.

More about the levels