Eating Out Safely with Allergies
Eating out should be fun — not stressful. But with some planning and confidence, it can be safe and enjoyable.
1. Plan Ahead
Check menus online
Many restaurants now publish menus online. Look for allergen charts or downloadable PDFs. They’re not always perfect, but they’re a good starting point.
Read reviews from allergy-aware diners
Websites, Facebook groups, and community forums (including here!) are full of real feedback. Search for your allergy alongside the restaurant name.
Call ahead
If in doubt, phone before you go. Ask to speak to a manager or chef — you’ll quickly get a feel for whether they “get it” or not.
2. Speak Up (Clearly and Confidently)
It’s not being fussy. It’s about safety. When you arrive, tell the server:
“I have a serious allergy — could you please make sure the kitchen is aware and check what’s safe?”
Good restaurants will appreciate the clarity. If a server seems dismissive, don’t be afraid to ask for a manager.
3. Ask the Right Questions
- Cross-contamination: Do they have separate utensils, chopping boards, or fryers?
- Fryer safety: Chips may be gluten-free — until they’ve been fried with breaded chicken nuggets.
- Sauces and dressings: Are they made in-house? Pre-packaged can sometimes be safer if labelled.
- “May contain” items: If they say “we can’t guarantee,” treat that as unsafe.
4. Keep It Simple
The more complicated a dish, the more chances there are for hidden ingredients. Grilled meat or fish with veg is usually easier to check than layered casseroles or curries with multiple sauces.
5. Carry a Backup
Always have a safe snack with you — even if it’s just a cereal bar or rice cakes. That way, if the menu really isn’t safe, you’re not left hungry (or forced to risk it).
6. Know Your Rights
In the UK, restaurants are legally required to provide allergen information for the 14 major allergens. If staff seem unsure or unwilling, that’s a red flag — and a sign to take your business elsewhere.
Quick Checklist Before Eating Out
- ✅ Checked menu online
- ✅ Called ahead if unsure
- ✅ Asked about cross-contamination
- ✅ Informed staff on arrival
- ✅ Carried a safe backup snack
- ✅ Trusted your instincts
You deserve to enjoy eating out without fear.
With the right prep, clear communication, and a little backup planning, you can focus on what matters: the people you’re with, not just the food on the plate.