EATING OUT AND ABOUT

Dining out is great fun but with food intolerances it can be stressful. Firstly, there are menus which don't list all the ingredients in each dish (so your panfried salmon may come in crispy wheatflour batter) or there are bored, unhelpful serving staff.

Is the answer to stay at home? No! There are things you can do to make life easier and we want to help by letting you know the national chains which are wheat and dairy free friendly. If you have other food intolerances the general guidelines set out here should also be helpful.

1. Plan ahead. Most restaurants will fax or email you a copy of their menu when asked. Then you can check any doubts about dishes on the menu beforehand. If you are eating out in a group most high-end restaurants will also cater specially for you if you give them some notice.

2. Think about your restaurant choice. Certain restaurant choices will be more likely to be wheat and dairy free friendly than others. Restaurants where the cuisine is rice or corn based such as Thai, Japanese, Indian or Mexican tend to be safe. Be careful though about soya sauce which usually contains wheat. Kebab shops are also a good fast food choice. Most kebab shops will serve their meat in a take away container with salad instead of in pitta bread. Grilled shish kebab is a less fatty option. Some also serve rice.

3. Don't be afraid to ask. Check with the waiter or waitress when you are ordering. They may not know if the meal is wheat or dairy free but you can ask questions like ‘does the chicken/fish come in batter?' or ‘does this have a sauce with it and can I order it without the sauce?' If they don't know they should offer to go and ask the chef. Don't be afraid to make a fuss. Everyone is far more used to special requests then they used to be and it is better than getting a meal you cannot eat.

4. Beware of ordering dishes that rely heavily on bread as a filler. For example, if you order a hummous starter, although the hummous will be wheat and dairy free, the dish will be very small and will rely on pitta bread as a filler.

Visit www.go-gluten-free-wheat-free.co.uk and www.glutenfreedirectory.org.uk for help with finding an allergy friendly restaurant in your area.

WADF.COM TOP THREE

EAT

EAT serve fantastic fresh soups daily all labelled wheat or dairy free. They serve a daily wheat and dairy free sandwich (usually chicken and black pepper, egg mayonnaise or hummous, carrot and ginger). They also serve good wheat and gluten free salads.

PRET A MANGER

PRET A MANGER serve daily wheat free open sandwiches (usually).

STARBUCKS

STARBUCKS serve soya based and high quality decaffeinated coffee products (such as soya decaf cappuccino and latte). Their decaffeinated coffee does not have obvious trace caffeine left in it as many do and the soya milk is sweetened with apple juice for a better tasting coffee. They also do a delicious gluten free granola bar.

OTHER CHAINS

NANDO'S CHICKEN

NANDO'S serve good quality wheat, dairy and sugar free fast food. Favourites include grilled and seasoned chicken with spicy rice or fries and a range of fresh salads and corn on the cob.

SOFRA

SOFRA serve a wide range of tasty Turkish dishes including Turkish salads, grilled halloumi cheese, hummous, grilled chicken, lamb kebabs, rice and fries. The menu has a good range of foods for the wheat and dairy free diner.

BROWNS

BROWNS have a varied menu in the traditional American diner style. There is a reasonable choice of dishes on the menu for the wheat and dairy free diner. Good for families with children.

CHEZ GERARD

CHEZ GERARD serve a range of foods suitable for the wheat and dairy free diner including goat's cheese salad, salad nicoise, scallops and smoked salmon to start. The main dishes include steak, a range of fish & seafood dishes and great chips (frites). Gatwick and Heathrow airports now have a CHEZ GERARD for those last minute pre-flight meals with extremely quick service.

WAGAMAMA

The noodle dishes are out of bounds but there are raw and fruit juices, delicious wheat and dairy free side dishes and a selection or great rice based main courses.

GARFUNKELS

Family friendly chain, mostly around London and some airports. Open all day. A good range of choices for the wheat and dairy free diner including a salad bar, baked potatoes, omelettes, chicken and steaks.

TGI FRIDAY

An American casual dining chain. An extensive menu including salads, grills and chicken which provide a few good wheat and dairy free selection of main courses.

BOOTS

Boots do a Free From Chicken Salad Sandwich which contains chicken breast with tomatoes, cucumber and seasoned egg-free dressing on a gluten-free bread.

CRUSSH

A juice bar chain in locations all over London. Crussh do a range of frEsh local foods with allergy free breakfasts, juice and soups.