Surviving Gluten-Free

As you’ve learned on the Thriving on a Gluten-free Diet page, there is a wonderful assortment of gluten-free foods to enjoy and benefit from nutritionally. When we focus on the foods we can have instead of fixating on those we need to leave behind the process is much easier. Filling your home with these wholesome gluten-free foods makes it much easier to eat well on a gluten-free diet.

But what about when you need to wander from home? With a little planning you can be just as successful away from home. Find help and encouragement for the following situations:


  • Eating out gluten-free
  • Traveling gluten-free
  • Surviving the holidays and special occasions gluten-free


 gluten free meals easy


Research restaurants that might be a good option

Many restaurants now offer gluten-free information online and more and more restaurants offer gluten-free options. Believe it or not, it’s getting easier and easier to eat out gluten-free.

Steak houses

These often have a good salad bar, baked potatoes and great “veggie of the day” selections

Ethnic Restaurants

Cuisines from many other parts of the world aren’t as dependent upon gluten-containing grains. These offer many great gluten-free entrees options.

  • Chinese
  • Japanese
  • Thai
  • Korean
  • Indian
  • African
  • Mexican

Worst case scenario- (at common franchise-style restaurants)

Put together a meal from the “sides” menu:

  • Side salad (some have salad bars)
  • Roast or baked potatoes
  • Steamed, grilled veggies


Pack plenty of snacks (lots of fresh fruit, dried fruit, nuts, trail mix, homemade or prepared GF snacks)

Bring along gluten-free chips or crackers (rice, corn, potato or legume-base) and or popcorn, for the ride and at your destination

Pack gluten-free bread, nutbutter and jelly for sandwiches on the road (even gluten-free pancakes work well for this purpose)

Bring along tried-and-true prepared gluten-free foods that you may not be able to locate at your destination (bread, pasta, chips, crackers, etc.)


 Call ahead, politely explaining that you have dietary limitations, to get an understanding of what will be available

Offer to bring something. Some easy, well-received options include:

  • Large fruit salad
  • Large salad with toppings and dressings
  • Hummus with cut veggies and tortilla chips
  • Tortilla chips with salsa and/or guacamole
  • Chili with cornbread, brown rice, or tortilla chips
  • A platter of nut-stuffed dates
  • Oatmeal chocolate chip cake
  • Blueberry cobbler
  • Apple crisp

Prepare a bread/pasta alternative for those who may need it.

For even more practical tips for eating healthy on-the-go, check out these books full of great gluten-free recipe ideas.