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The Celiac Expert

Dining Gluten-Free: Tips and Where Gluten Hides

Where Gluten Hides in Restaurant Meals

Items Concerns
Salads May be topped with croutons, wheat-based Asian noodles, won tons, pasta or taco shells containing wheat.
Salad Dressings May contain wheat flour, wheat starch, soy sauce (made with wheat) or malt vinegar. If no safe salad dressings are available, ask for a lemon wedge or balsamic vinegar and olive oil.
Marinades Teriyaki, soy sauce (made from wheat) or beer may be used to marinate meat, fish or poultry.
Soups and Sauces Commercial soup bases, soup cubes and sauces often contain wheat flour, wheat starch or hydrolyzed wheat protein.
Meat, Fish and Poultry May be dusted or dredged with flour or bread crumbs before grilling or frying. Some burger patties may contain wheat flour, wheat starch or bread crumbs. Seasoning blends containing wheat flour or wheat starch may be used. Imitation seafood may contain wheat starch.
Pasta Gluten-free pasta may be cooked in the same water as wheat-based pasta.
Rice or Rice Pilaf May be cooked in broth or with seasonings containing hydrolyzed wheat protein, wheat starch or wheat flour. May have bulgur wheat or barley in the pilaf. Plain steamed rice cooked in water is the safer choice if you cannot determine how a flavored rice was cooked.
Fried Foods Non-breaded items (e.g. French fries, nacho chips) may be cooked in the same oil as breaded items. High temperatures do not destroy gluten.
Vegetables May be prepared in sauces thickened with wheat flour or wheat starch. May be sautéed or stir-fried with seasonings or soy sauce that contains wheat.
Above table adapted from Restaurant Dining: Seven Tips for Staying Gluten-Free by the Gluten Intolerance Group and Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case.

Shelley Case is a consulting dietitian and author of Gluten-Free Diet: A Comprehensive Resource Guide. She is on the advisory boards of the Canadian Celiac Association, the Celiac Disease Foundation and Gluten Intolerance Group.