hey circle,

I remember after my high-school graduation my family went to an Italian restaurant. While everyone was eating and sharing their meals, my poor aunt was eating a tiny house salad (with no dressing). Watching her that night stuck with me. It was a quiet reminder of how isolating eating out can feel when you have celiac.

This week I’ve been thinking about restaurants; specifically, how hard it can be for people with celiac to enjoy something as simple as dinner out.

When my aunt first got diagnosed, eating out became this weird mix of stress and survival mode. She’d scan the menu like it was a legal document, double-check with the server, and still leave the table unsure if what she ate was truly safe. Watching her navigate all that made me realize just how isolating food can feel when your body’s the one paying the price.

And it’s not just about the menu. It’s about feeling normal again. Sitting at the same table as everyone else without being the “difficult” one. Being able to trust that a “gluten-free” label actually means something. Getting to relax, not recover.

So if you’ve ever had that tight feeling in your chest while ordering, this one’s for you. Here's what I've learned from watching my aunt reclaim her space, one restaurant at a time.

📝 5 things that make eating out a little easier:

1. Call ahead and use the right tools.
   Before you even pick up the phone, check out apps like Find Me Gluten Free. It helps you locate restaurants with trusted gluten-free options near you. Once you’ve narrowed down a spot, give them a call to ask about their safety protocols.

2. Say “I have celiac”, not just “gluten-free.”
   Gluten-free is trendy. Celiac is a medical condition. The language matters when you’re trying to make sure the kitchen understands why cross-contact isn’t negotiable.

3. Pack a backup.
   A safe snack in your bag = peace of mind. There is no shame in bringing your own just in case the options turn out to be risky or nonexistent.

4. Pick the place if you can.
   People are usually happy to follow a plan, especially if it means avoiding the whole “where should we go?” back-and-forth. Send a few safe options and make it easy for them to say yes.

5. Don’t apologize for needing clarity.
   You’re not being extra or a burden, you’re being careful. And that’s brave.

🍋 Recipe of the week:

Lemon Garlic Pasta
by Gluten-Free Italian Eats

Snack MVP: Siete Tortilla Chips Variety Pack!

They’re grain-free, gluten-free, and come with three flavors. They are great for anyone with celiac or gluten sensitivity. I reach for these chips whenever I make fresh guacamole because the texture is perfectly crisp yet light. We buy ours at Costco!

Free resource:

Gluten-Free Restaurant Tracker

I designed a simple, printable restaurant tracker to help you keep track of places you’ve tried, what worked, what didn’t, and notes about safety. It’s perfect for saving your go-to spots and building confidence when you eat out.

a little reminder before you go:

Whether you were diagnosed yesterday or years ago, whether you’re the one with celiac or the one holding space for someone who has it, this isn’t easy, but it’s not one you have to figure out alone.

You deserve to feel safe at the table. You deserve to enjoy your food. And you definitely deserve to be surrounded by people who get it (or at least try to).

See you next Celiac Sunday 🤍
— Celiac Circle