Eating out gluten free is easy right? If the menu says it's gluten free then it should be gluten free... no biggie. It’s a nice theory. Unfortunately, as a fellow Coeliac I learnt this lesson the hard way, that ‘gluten free’ symbols on a menus can’t always be trusted. Trace gluten when eating out is a serious issue and finding all the hidden sources can be harder than playing where's Wally.

Unless you've chosen an eating establishment that's completed the Coeliac New Zealand gluten free accreditation, then chances are there will still be hidden gluten in the food. So here's how to spot it:

1. Be aware of the gluten free deep fried goodies. Some days I would kill for gluten free hot chips. They are my kryptonite and surprisingly hard to find, as most ‘gluten free’ deep fried foods aren't actually gluten free. They tend to be more along the lines of gluten light. Even though these morsels of deep fried goodness are usually gluten free by ingredient, they are often cooked in oil that is contaminated by wheat products.

Tip: Check the kitchen has a separate gluten free deep frier before ordering something fried off the menu. Make sure you praise any establishment that has their own gluten free deep frier!

2. Don’t assume gluten free toast is gluten free. It’s gluten free bread - how hard can it be to get it to the table uncontaminated? For some cafes it can be tricky. Lots of cafes/restaurants/fast food joints use the same toaster or sandwich press for normal bread as they do for gluten free bread, which means it becomes cross contaminated.

Tip: Ask the kitchen how they toast the gluten free bread. If you are unsure then request that the gluten free bread is toasted in the oven on a clean oven tray to avoid cross contamination.

3. Check for cross contamination before you drool over the gluten free cabinet food. Gluten free cabinet food always looks delicious but it’s often housed along side equally inviting gluten containing goodies. So be aware that cross contamination can be rife and keep your wits about you.

Tip: Before you order, check that separate tongs and utensils are being used for gluten and non-gluten containing items, and that they are stored in separate containers. It's important that cross contamination is avoided at all stages of food prep and delivery.

4. Does your frothy hot chocolate or mocha contain more than just cocoa? It’s no secret that I’m addicted to hot chocolate… yet my chocolate beverages have been a surprising source of gluten. Powdered chocolate mixes often include glutenous ingredients like barley malt or contain traces of gluten.

Tip: Ask the barista if you can check the hot chocolate package before ordering your drink. You can also carry a small pottle of your favourite hot chocolate powder with you and ask them to make a drink using that instead.

It is still possible to eat out while on a strictly gluten free diet if you know what to look for. My top tips are to get to know your local cafes/restaurants and where-ever possible educate them about cross contamination. If your waiter/waitress immediately asks if you are coeliac when you enquire about gluten free options, then that’s often a good sign that the establishment can cater to your needs. Happy eating!

A huge thank you to our ambassador, Alana Scott, for providing us with this content. If you'd like to find out more about Alana's story, own work and recipes, please visit her website: https://alittlebityummy.com/alanas-story/