Eating anywhere other than your home when you have food intolerances can be stressful. Even eating at home was stressful when I first found out I had to cut out all the foods I used to eat. Luckily for me, my mom was already gluten and dairy-free by the time I realized my intolerances. She made the transition to a healthier lifestyle much easier for me.
Realistically, us sensitive gut people can’t just hide out in our homes eating our personal supply of gluten and dairy-free products all day. Sometimes, a cousin gets married, a friend has a birthday dinner, or your office throws a Christmas party. Whatever the occasion, it would suck to miss out just because you were afraid of not being able to eat all night – or worse, accidentally eating a piece of cheese.
As someone who can get very hangry, I always have my next meal planned. So let me share with you some of my best tips on how to safely attend anything and everything!
Situation 1: Gluten and dairy-free at home
This first category may seem unnecessary, but I disagree. Just because you are at home, doesn’t mean the temptation isn’t there. If you are freshly diagnosed with an intolerance to gluten and/or dairy, your house is likely stocked with foods full of those devilish ingredients. That makes the first step pretty clear – get rid of it. As the saying goes: out of sight, out of mind.
I would never want anyone to waste food, so try your best to dispose of it economically. Donate any unopened cans or boxes to a food bank, then ask friends and family if they will take the rest. After all, it’s not like you licked every individual cracker in the box, right?
If you live with people that eat gluten and dairy, you may not be able to complete this first step. Your roommate probably would not appreciate you deciding that they are now gluten and dairy-free as well. If this is the case, clear out a designated shelf in the cupboard and fridge just for you. Whenever you’re hungry, only look at the items on your shelves. This method still requires will power, but I believe in you!
Meal planning is another great way to ensure you stick to your new diet. If you’re busy and forget to eat, it becomes easy to reach for that frozen pizza on your roommate’s shelf. However, if you made yourself a delicious gluten and dairy-free lasagna on Sunday, you won’t think twice about that pizza.
Snacks are also important! Especially if you tend to be a late-night snacker. Find some gut-friendly snacks that you like (my Instagram could help with that), and stock up! The more gut-friendly food you have at home, the more likely you are to stick to your new diet. I promise it will only get easier with time.
Situation 2: Gluten and dairy-free at a restaurant
Scenario: Your friends are all super excited to try out the new restaurant that opened down the street – but you’re terrified. I have been in this exact situation many times. Someone that I don’t know is making my food where I can’t see them. So many things could go wrong in this situation, but not if you’re prepared!
Pre-plan
One of my more useful obsessions is studying the restaurant menu ahead of time. Almost all restaurants have their menus online these days, so it’s very simple to do. Days before our reservation, I already know what drink, meal, and dessert I will be having that night. I will also have noted any modifications that I will need to ask for, such as a gluten free bun, or hold the cheese. This preparation also allows me to partake in conversation with my friends instead of having to spend 20 minutes reading every ingredient on the menu.
I tend to look for dishes that are naturally gluten and dairy-free first. The fewer the modifications needed, the better. When your food arrives, don’t be afraid to confirm that what you ordered is what you are being served. Trust me – you won’t enjoy your meal unless you are 100% certain it isn’t going to ruin your night. A restaurant that I used to frequent served me a regular bun when I asked for a gluten-free bun on two different occasions. Needless to say, I no longer eat at that restaurant.
Eat somewhere "healthy"
If you have any say in where to eat, pick a health conscious restaurant. Some of my favourite places to eat at are 100% vegan because I know that everything on the menu is dairy-free. That’s one less intolerance I have to worry about! You may even introduce your friends and family to a whole new realm of foods they didn’t know existed!
Restaurants that focus on healthy eating tend to take all food sensitivities seriously. I always feel like my dietary restrictions are a main focus whenever I eat at a health conscious restaurant. There are typically more gluten and dairy-free options available at these types of restaurants too. Given the option between a basic salad at a steakhouse, or BBQ pulled jackfruit mac and cheese (yes, that is a real gluten and dairy-free entrée), I know what I’m choosing.
Situation 3: Gluten and dairy-free at a friend or family member's home
Many of my friends used to live a few hours away from me. To make the trip worthwhile, we often would spend the entire weekend together. If my friends came to me, great! My house is stocked with gut-friendly foods and I know all the best health conscious restaurants in the area. But if I’m going to them, I need to have a plan.
My friends and family are all very supportive of my dietary restrictions and accommodate for me the best they can. We have started creating weekend meal plans ahead of time to make our visits run smoothly. Together, we decide on meals that are easy to modify so that everyone can enjoy them. Some of our favourite main courses are tacos, pasta, salmon, and chicken. For the side dishes, we typically will have veggies, potatoes, quinoa, or rice. I am often in charge of bringing the snacks since I obviously know the best ones.
If you are just going over for dinner, then let the host know about your intolerances ahead of time. I know nobody wants to seem “difficult”, but someone that truly cares about your well being will understand that your restrictions are out of your control. My friends would feel awful if they knew that something they fed me caused me pain.
Bringing a side dish or dessert is always a good back-up plan. Even if you let the host know about your restrictions, they may not realize certain foods contain gluten or dairy. If all else fails, at least you’ll have a delicious gluten and dairy-free cake to eat.
Situation 4: Gluten and dairy-free at an event
Events are still my most feared places to eat. I have unfortunately attended an event where I did not feel comfortable eating literally anything that was served. That was obviously not an enjoyable experience for me, so since then I will always come prepared.
Some events are easier to navigate than others. I can easily go a couple of hours without eating, but I’m certainly not making it past four. My best advice for shorter events is to eat before you go. Events such as baby and bridal showers typically don’t serve a full meal anyway. The most recent baby shower I attended served a ton of food I couldn’t eat, but there was also a veggie and fruit tray. I was able to survive the three hours just fine with a plate full of veggies and fruits in addition to the big breakfast I ate before I left.
Eating gluten and dairy-free becomes a tad more complicated at longer events. I still recommend eating before you go, but bring along some snacks in your purse as well. I was super grateful for the protein bar I had stuffed in my purse before the last wedding I attended. None of the appetizers were gluten and dairy-free, so as everyone else was munching on cheese and crackers, I devoured my protein bar.
Meals at large events are usually easily modifiable because odds are someone attending has some sort of dietary restriction. At first glance, the entire wedding menu had some form of dairy in it. I simply told the server my sensitivities and she brought me a modified version of each course. The key is to never be afraid of asking for what you need. Having a “complicated order” is better than going hungry or feeling sick!
Go out and enjoy yourself!
I highly recommend never saying no to a social event because of your sensitivities. As long as you plan ahead and show up prepared, there is no reason for you to have to miss out. The people you spend time with should respect you and your lifestyle. Don’t be afraid to tell them what you can and cannot eat!
Over the years I have spent countless weekends at friend’s houses, attended weddings, baby showers, birthday parties, engagement parties, travelled, and I survived it all! My sensitive gut controls enough of my life, I won’t let it control my social life too. If you want to use your diet as an excuse to get out of an obligation, that’s another story.
Tell me your food related horror stories in the comments! If you have food sensitivities - I know something horrific has happened at some point. Send me a message if you want to know mine!
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