Mexican
Many dishes use corn, beans, rice, fresh salsas, and grilled meats. Corn tortillas are often naturally gluten-free.
Gluten-free Diet Guide
Gluten-free Dining Guide
Order with confidence: avoid hidden gluten, reduce cross-contact, and eat out without the guesswork.
Avoid these grains:Wheat, barley, rye (and most malt)
Hidden risk:Sauces, soups, spice blends, and breaded items
Biggest dining-out issue:Cross-contamination (shared fryer, grill, prep surfaces)
If you have celiac disease:Even traces can matter; ask about dedicated prep and fryers
Fast safest pattern:Grilled protein + plain veg + rice or potatoes, sauce on the side
Safe Cuisines
Cuisines that typically have many options compatible with this diet. Always verify ingredients with staff.
Thai
Rice noodles, curries, and stir-fries can be gluten-free when sauces are handled carefully.
Vietnamese
Rice noodles and rice paper make many dishes naturally gluten-free, especially fresh rolls and noodle bowls.
Indian
Many dishes are built on lentils, chickpeas, rice, and spices. It’s often easy to skip bread and focus on curries with rice.
Japanese
Simple grilled fish, sashimi, and rice-based dishes can be gluten-free if you swap sauces and confirm marinades.
Greek
Grilled meats, seafood, salads, and simple sides are common and can be naturally gluten-free when served without pita/breading.
Tips & Tricks
Practical advice for following this diet when dining out.
At Restaurants
- •Lead with the level of strictness: “I need gluten free” vs “I have celiac and need to avoid cross-contamination.”
- •Order simple: grilled protein + vegetables + rice/potatoes, with sauce on the side.
- •Ask for clean handling: fresh gloves, clean pan, clean cutting board, and separate utensils.
- •Avoid peak chaos when possible; kitchens handle special requests better at off-peak times.
- •If staff seem unsure, choose a different dish (or a different place).
Reading Menus
- •Treat these words as caution flags: crispy, battered, breaded, dredged, roux, malt, soy sauce, teriyaki.
- •Don’t trust “gluten free” labels blindly; confirm cross-contamination controls (especially for fried foods).
- •Watch for “house sauces” and “chef’s marinade” when ingredients are not listed.
- •Ask what thickens soups and sauces (flour and breadcrumbs are common).
Cross-Contamination
- •Shared fryer is the classic trap; if fries share oil with breaded items, skip them.
- •Grills and flattops can carry gluten from buns and pancakes; ask for a clean section or a pan.
- •Pizza/pasta restaurants often have airborne flour and shared tools; only trust dedicated GF protocols.
- •Buffets and condiment bars are high-risk due to shared utensils and crumbs.
Traveling
- •Save a short script in the local language: gluten, wheat, barley, rye, and cross-contamination.
- •Carry an emergency snack so you can walk away from risky situations without going hungry.
- •Research one “safe fallback” spot near your hotel for late arrivals or tired evenings.
- •If you’re highly sensitive, prioritize places that explicitly mention dedicated prep or celiac-safe procedures.
Hidden Ingredients to Watch
Ingredients that may violate your diet and aren't always obvious on menus.
Soy sauce in marinades and stir-fries
Most soy sauce contains wheat, making otherwise simple dishes unsafe.
Found in: Stir-fries, marinades, sushi rice seasoning, dipping sauces
Also called: shoyu, teriyaki sauce, seasoning sauce, soy-based glaze
Malt (barley malt)
Malt is usually derived from barley and contains gluten.
Found in: Milkshakes, desserts, cereals, sauces, “malt vinegar”
Also called: malt extract, barley malt, malt flavoring
Roux / flour-thickened sauces
Wheat flour is a common thickener in sauces, gravies, and soups.
Found in: Gravy, cream soups, béchamel, stews, “pan sauce”
Also called: béchamel, white sauce, flour slurry, thickened with flour
Shared fryer
Oil used for breaded foods can contaminate fries or “gluten free” items.
Found in: Fries, chips, falafel, tempura, fried wings
Also called: same oil, shared oil, fried in the same fryer
Seasoning blends and spice mixes with flour
Some blends use wheat flour or malt as anti-caking agents or fillers.
Found in: Grilled meats, fries seasoning, rubs, “house spice mix”
Also called: seasoning mix, spice blend, dry rub, house rub
Surimi (imitation crab)
Often contains wheat starch or other gluten-containing binders.
Found in: California rolls, seafood salads, crab sticks
Also called: imitation crab, krab, crab stick
Beer batter and “crispy” coatings
Beer is typically made from barley; batters and coatings often use wheat flour.
Found in: Fish and chips, onion rings, schnitzel, “crispy chicken”
Also called: battered, breaded, dredged, tempura
Oats (not certified gluten-free)
Oats can be contaminated with wheat/barley during processing.
Found in: Granola, oatmeal, energy bars, dessert crusts
Also called: oat flour, rolled oats, porridge oats
Bouillon, stock cubes, and soup base
Some bases contain wheat or barley derivatives.
Found in: Soups, broths, sauces, rice dishes
Also called: broth base, stock powder, seasoning base
Wheat-based pasta water / shared colanders
Even if a restaurant has gluten-free pasta, shared water and strainers can contaminate it.
Found in: Italian restaurants offering GF pasta
Also called: same pot, shared strainer, shared colander
Commonly Safe Dishes
Dishes that are typically safe for this diet. Always confirm ingredients and preparation methods.
Marinated pork with pineapple and salsa, typically served in tortillas.
Why safe: Often gluten-free when served on corn tortillas with simple salsas.
Shredded green papaya salad with lime, fish sauce, chili, and peanuts (varies).
Why safe: Usually gluten-free if sauces are gluten-free and prep tools are clean.
Rice paper rolls with herbs, rice noodles, and shrimp or pork.
Why safe: Rice paper and rice noodles are typically gluten-free.
Cooked lentils finished with spiced oil (tadka) and aromatics.
Why safe: Naturally gluten-free when made without wheat-based additives; great with rice.
Sliced raw fish, typically served with soy sauce and wasabi.
Why safe: Fish itself is gluten-free; the main risk is sauces and cross-contact.
Grilled skewers of meat, often served with salad and sides.
Why safe: Typically gluten-free when served without pita and without breaded components.
Creamy rice dish cooked with broth and saffron.
Why safe: Rice is naturally gluten-free; risk depends on stock and added ingredients.
Grilled steak served with fries, often with a pan sauce.
Why safe: Can be gluten-free if fries are in a dedicated fryer and sauce isn’t flour-thickened.
Ask the Staff
Essential phrases in multiple languages to communicate your dietary needs.
General
Can you make this gluten-free?
Spanish: ¿Pueden preparar esto sin gluten?
French: Pouvez-vous préparer cela sans gluten ?
Mandarin: 你们可以做成不含麸质的吗？
Italian: Potete prepararlo senza glutine?
I need to avoid wheat, barley, and rye.
Spanish: Necesito evitar el trigo, la cebada y el centeno.
French: Je dois éviter le blé, l'orge et le seigle.
Mandarin: 我需要避免小麦、大麦和黑麦。
Italian: Devo evitare grano, orzo e segale.
Ingredients
Does this contain soy sauce, malt, or flour?
Spanish: ¿Esto contiene salsa de soja, malta o harina?
French: Est-ce que cela contient de la sauce soja, du malt ou de la farine ?
Mandarin: 这里面有酱油、麦芽或面粉吗？
Italian: Contiene salsa di soia, malto o farina?
What do you use to thicken the sauce or soup?
Spanish: ¿Qué usan para espesar la salsa o la sopa?
French: Qu'utilisez-vous pour épaissir la sauce ou la soupe ?
Mandarin: 你们用什么来勾芡/增稠酱汁或汤？
Italian: Cosa usate per addensare la salsa o la zuppa?
Cross-Contamination
Is there a dedicated gluten-free fryer?
Spanish: ¿Tienen una freidora exclusiva sin gluten?
French: Avez-vous une friteuse dédiée sans gluten ?
Mandarin: 你们有专用的不含麸质的油炸锅吗？
Italian: Avete una friggitrice dedicata senza glutine?
Can you use clean utensils and a clean pan to avoid cross-contamination?
Spanish: ¿Pueden usar utensilios limpios y una sartén limpia para evitar la contaminación cruzada?
French: Pouvez-vous utiliser des ustensiles propres et une poêle propre pour éviter la contamination croisée ?
Mandarin: 你们可以用干净的工具和干净的锅来避免交叉污染吗？
Italian: Potete usare utensili puliti e una padella pulita per evitare la contaminazione incrociata?
Glossary
Key terms and definitions related to this diet.
Gluten
A group of proteins found in wheat, barley, and rye that can trigger reactions for people with celiac disease or gluten intolerance.
Related: wheat, barley, rye
Celiac disease
An autoimmune condition where gluten damages the small intestine. Even small traces can cause harm for many people.
Related: cross-contamination, gluten-free
Non-celiac gluten sensitivity
Symptoms triggered by gluten without the autoimmune intestinal damage seen in celiac disease.
Related: gluten intolerance
Cross-contamination
When gluten-free food picks up gluten through shared tools, surfaces, oil, or storage.
Related: shared fryer, dedicated prep
Malt
Often derived from barley and usually not gluten-free. Common in flavorings and malt vinegar.
Related: barley, malt extract
Roux
A cooked mixture of fat and flour used to thicken sauces and soups; commonly wheat-based.
Related: thickener, béchamel
Tamari
A soy sauce style that is often (but not always) wheat-free. Always confirm it’s labeled gluten-free.
Related: soy sauce
Certified gluten-free
A label indicating a product meets a defined gluten threshold and is produced under controlled standards (varies by region).
Related: gluten-free oats
Gluten-free oats
Oats processed to reduce wheat/barley/rye contamination. Regular oats may be contaminated.
Related: oats
Shared fryer
A fryer used for both gluten-free and breaded/flour-coated foods; a common cause of gluten exposure.
Related: cross-contamination
FAQs
Explore More
Safe Cuisines
Important Disclaimer
This guide is for informational purposes only and does not replace medical advice. Ingredients, recipes, and kitchen practices vary by restaurant and can change without notice. Always confirm ingredients and cross-contamination handling with staff, especially if you have celiac disease or severe reactions.