If you have a food intolerance or allergy, or you’re trying out a specific dietary protocol, eating out or eating with others can literally be a nightmare, and can often result in us eating exactly the things we’re trying to avoid. Don’t worry: a) you’re not alone! b) there are strategies to help us.
1. Identify the foods you’re avoiding
Write a list, make it as clear as possible, share it with anyone you’re going to the event with.
Write it in order of importance. If you’re allergic to dairy and gluten intolerant, dairy needs to go in big red letters and gluten just below this.
2. Check out the menu before you go
Most eateries have their menus online, and failing that we can make a quick phonecall. This really helps us choose beforehand in a calmer moment.
We can also let the restaurant staff know in advance. They will appreciate the warning be really grateful for the heads up, and may guide us.
3. Communicate
Don’t be afraid to say to the people you’re eating with and the restaurant staff that you’re avoiding certain things. There’s no need to apologise. The more we have our needs met, the easier it gets. Nowadays all eating establishments need to be allergy trained and make adjustments for customers.
4. Check with staff the difference between their labeling and preparation methods
Is gluten free food exposed to cross-contamination? Are you allergic to gluten molecules, or is it only if you eat larger amounts? When they say it’s dairy free, does this include butter and cheese, or are they just referring to milk?
5. Sides and extras
Does your meal come with sauces and extras that contain foods you’re avoiding? These could easily be left out of the meal, we just need to communicate this.
6. Sugar!
If you’re avoiding sugar, can you say no to the desserts list?
This can be the hardest hurdle to jump! Could you have a decaffeinated coffee or a cup of herbal tea to end the meal instead? Watch out for people who ambush you by offering you part of their dessert. Remember how sugar makes you feel afterwards, and flex your willpower muscle!
Julia Worley is a certified Nutritional Therapist, based in Bristol, UK. Having completed her training at CNM in 2024 following personal experience with severe cardiovascular disease, chronic eczema, and PCOS, she explores the profound healing potential of nutrition. Julia is dedicated to supporting others on their chronic illness journeys.
Julia Worley Nutritional Therapist 
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