Behind The Label

I love food. Sushi, Mexican, Hibachi, any cuisine possible. Going out to eat should be fun… but when you have food allergies, it’s not as simple as just picking the tastiest thing on the menu. It’s reading between the lines. It’s wondering if that “special sauce” is actually safe. It’s trying to ask the server the right questions without feeling like an annoyance or burden.

Trust me, I have sat at restaurant tables countless of times pretending to skim the menu like everyone else, while actually scanning for danger. If that’s you too, you’re not alone, and the are always ways to make it easier.

Here are some tips on how I handle eating out at restaurants with food allergies

1. Do Your Homework Before You Go

When it comes to allergies, research is your best friend. I always check the menu online first and look for at least 1 dish I could possibly have and look out for words like “contains nuts,” or any possible allergy symbols. Also, search for reviews on apps such as yelp with keywords like “peanut allergy” or “nut-free”.

2. Call Ahead
If there is one tip to take away from this blog post it is this one. Ask to speak with the manager or chef before going to the restaurant and say: “Hi, I have a severe nut allergy, do you accommodate that, and is there anything I should avoid?” This is so important as it helps you avoid the awkward moment at the table when everyone’s ordering and you’re stuck trying to figure out if you’ll even be able to eat. And, if worst comes to worst if they sound unsure or dismissive or unsure, just trust your gut and dont eat there as it is not worth the risk.

3. Ask the Right Questions
Once you’re at the restaurant, don’t just say, “I have a food allergy.” Add onto that and be specific and clear, such as: “Does this dish contain any nuts?”, “Is it made on shared equipment or in the same fryer as foods with nuts?”, and “Can the chef prep this in a clean area with clean utensils?” Additionally, always use the word “allergy” as It shows and tells the server that this isn’t a preference for not liking the taste of nuts and it’s okay if a nut accidentally comes into contact with your food, but that it’s a medical risk and must be accommodated.

4. Know the hidden ingredients

The worst part about allergies such as nuts is that more times than not, they’re hidden. An almond flour muffin can look just like a regular one. A coffee might be made with almond milk without it being listed clearly. Even a seemingly savory Mexican dish, like a burrito topped with mole sauce, can be blended with peanuts or tree nuts inside.
This is why it’s so important to never assume, even if a food looks safe. Always ask questions, double-check ingredients, and speak up, because with food allergies, it’s often the ingredients you don’t see that are the most dangerous.

5. Ask and advocate without apologizing

Listen carefully: You do not have to feel weird for speaking up! I used to over-explain or say sorry every time I asked a question. Now, I just say, “I have a severe allergy to nuts, so I just want to double-check if what I want can be made safely?” Confident, respectful, and clear. Also, if the server looks confused or unsure, ask to speak to a manager. A good restaurant will always want to help you stay safe. And if they don’t? That’s your sign to leave and try somewhere else.

Overall, eating out with allergies doesn’t have to be scary, and it shouldn’t stop you from enjoying good food with good company. As long as you advocate for yourself, ask clear questions, and communicate your needs confidently, you can definitely eat out safely. The more you practice, the more natural it becomes. You deserve to enjoy your meal and feel safe doing it!!