Eating out with allergies – eat with your eyes!

I attend a regular networking lunch club which meets at Hartwell House in Bucks for dinner and some seriously well structured and focused networking. Hartwell House have always been incredibly helpful with catering for my allergies, and you can imagine, with a large group, you end up with numerous different dietary requirements: vegetarian, vegan, someone on a special diet and me with my allergies!
I remembered to let them know in advance what I couldn’t eat, and on arrival, found a member of staff and let then know who I was and where I was sitting. My meal came out with a special cover, and was the last to arrive, but it looked alarmingly like everyone else’s, with a rich creamy sauce.

“Is this really the right one for me? If I eat dairy I’ll have an anaphylactic attack.” I asked the waitress.
“Yes she replied, it’s definitely the right one.” She replied, and busied herself rushing back to the kitchen for someone else who’s meal wasn’t quite right.

I just wasn’t having that. It just looked too similar, and too creamy. I had a sniff and it was very creamy smelling. When the waitress returned I called her over again.

“Please could you check with the chef again whether this is the right meal for me? I’m really not happy to eat it as it smells creamy.” I asked again. She took the meal and rushed off the kitchen.

She eventually returned with a meal with no sauce, and a sheepish and embarrassed look on her face, apologising profusely that she couldn’t understand how that happened etc. etc. I was a little bit cross, and very relieved that I hadn’t tried to eat the creamy sauce covered meal.

So the lesson is, don’t just believe a waitress, even if you’ve eaten somewhere regularly and they have been very obliging in the past. Trust your instincts and eat with your eyes. Mistakes do happen in busy restaurants so be safe, be careful and always, always check and ask, and ask again if you feel at all uneasy.

I’ve suggested that Hartwell House have a simple labelling system, whereby the meal for the person with a serious allergy is labelled with either their name, or what the allergy is. That way the plates won’t get mixed up along the way quite so easily. They were very apologetic but replied that I must let them know in advance of any allergies – which I did! So something went wrong that day. I am very wary there now, which is a shame as they do usually cater for allergies really well.

I find getting out my EpiPen and making it clear I might die if I eat the wrong thing usually gets waiters and waitresses moving and checking things properly for you. But it’s so annoying having to ask EVERY time you eat out, and having to make a bit of a fuss when you aren’t taken seriously. I just long to be able to stop worrying, order anything on the menu and not have to quiz the staff. For now that isn’t possible, so here are a few things I do that should help keep you safe:

My top tips for eating out safely

  • PHONE: Always phone in advance and email if too if you can to let the restaurant know about your specific allergies. Make sure you speak to the right person, the manager or chef, and stress how dangerous it could be if you are given the wrong food.
  • FRIENDS: Let your friends know before the date of the meal that you have allergies and ensure they know where your EpiPen is and how to use it. This way you avoid having to discuss your allergies at the dinner table, which can be very tiresome, and helps ensure a more stress free meal.
  • EPIPEN: Always, always make sure you have your EpiPen, antihistamines and inhaler with you and don’t be scared to use them.
  • ALERT: Alert staff when you arrive, and always make sure your waitress understands what you can and can’t eat.
  • PREPARE: One friend of mine has asked the restaurant to use her own pan and utensils to avoid cross contamination. A good restaurant won’t mind doing this for you.
  • PRE-COOK: You could even ask them to not only use your pan and utensils, but to prepare your food in advance and just heat it up when you arrive. I’ve done this at an Indian restaurant, not always easy to achieve but gives you much better peace of mind.
  • CHEF: If you’re not sure ask to speak to the chef. Most chefs won’t mind at all and will be concerned that you have an enjoyable experience and are not made ill by the food they prepare. Ask him/her to suggest what they think would be safest for you.
  • NO SAUCE: I often ask for sauce and dressings to come on the side, and then if I’m not entirely happy with their explanation of ingredients or assertions that it’s OK for me I don’t have to eat it.
  • EYES: Eat with your eyes! If you aren’t sure when food arrives – don’t eat it.
  • NO BEER: Don’t drink too much alcohol, it can speed the allergen through your blood stream, increase the speed of an attack, and you won’t be best able cope if the worst happens and you’re also a bit tipsy.
  • CARDS: Carry translation cards when abroad – I find even English ones can help. You can have quite a bold shocking statement written here and hand it politely over to the waitress. Much easier than having to say. “I might die if I eat any dairy whatsoever.” in front of all your fellow diners. It gets the point across quite well. It can also have a list of possible allergens. For instance some people don’t automatically think of all the types of dairy. So the translation card would have the translation for; milk, butter, cheese, yoghurt, cream, whey, lactose etc.
  • ACT FAST: Notice any itching or tingling, or feelings of being short of breath quickly when eating out – they could indicate you’ve eaten the wrong thing. Act fast and take your EpiPen if you think it might be anaphylaxis. Don’t be embarassed to do this in a restaurant.
  • BE PREPARED: If you’re just out for coffee, have some allergy friendly biscuits or cake in your bag so you don’t have to miss out when your friends all order a piece of cake and there is no allergy free cakes available.
  • BRING YOUR OWN: You can also take your own bread or butter, then you won’t feel you’re missing out as most restaurants will not have an alternative for you.
  • KEEP IT SIMPLE: Stick to simple options which are easier for the kitchen to get right, and safer for you too.
  • EAT WITH THOSE EYES: Most of all though, stay safe and take care. Use those eyes of yours. They’re very clever at spotting nasty sauces and flaked cheese…

I dream of the day when I can decide to go out at the last minute, choose any restaurant I like, and then from the menu I’ll have a shepherds pie, or a pasta dish with sauce, maybe even risotto, one of my favourites. Sadly it’s a different story for me. Salad with no dressing, or ham and chips, or steak. Good job I’m not vegetarian as well or I’d really struggle. Pudding is also always disappointing when eating out; no sticky toffee pudding for me with lashings of custard. Just a bowl of fruit please.

I do have a lot of good restaurants around where I live that have been great for me, and generally if you phone in advance and make sure staff know who you are when you arrive you’ll be fine. Have you had a similar experience? Do you have any tips for eating out safely? Remember, always play it safe and if you’re not sure, don’t eat it. Eat with your eyes!

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About Ruth

Ruth works freelance as a copywriter and writes the What Allergy blog to share information with people who have allergies, eczema, asthma and food intolerances. was voted in the top 5 allergy blogs and Ruth also judges regularly for the FreeFrom Food Awards and FreeFrom Skincare Awards. She also won the Foods You Can People's choice Best FreeFrom blogger award 2014.


  1. Eleanor Kendall says:

    I found your article “Eat with your Eyes” very interesting. I too have a dairy allergy and have found eating out very difficult.

    Indian restaurants are always very good and I don’t even have to mention it. Wagamama’s don’t use any milk in any of their dishes so they too are brilliant. I hate having to make a fuss and these are the two places where I don’t have to.

    Unfortunately I’m vegetarian too which makes life even more difficult. I would like nothing more than to go for a nice pub lunch (macaroni cheese and crusty bread was a favourite) but know that sadly, it’s impossible.

    • Hi Eleanor. Thanks for the comment. If I was vegetarian as well as all my other allergies I don’t know what I’d eat. Dust! Except I’m allergic to that too… ha ha. I have to be really careful in Indian restaurants because they use nuts and don’t always quite get the cross contamination issues. Watch out for Ghee which Indian restaurants do use. It’s a clarified butter. Naan can also have butter melted on it so please do be careful. Ghee is usually mentioned on the menu if they use it. Generally though Indian, Chinese and Thai are great for avoiding the dairy. I don’t think I’ve ever eaten at a Wagamama’s so I’ll have to give that a try. Looks like it’s salad and chips for you in the pub. Oh and before I forget, I think Burger King onion rings would be OK for you too. Please do check before trying them but I had them last week and they were certainly dairy free.

  2. Thank you for pointing me to your website! We truly do need to eat with our eyes! Thankfully, I don’t require an epi pen for my gluten allergy, but I definitely don’t want the days of misery! Thanks for the great tips.

    • No problem. Your article on catering for people with allergies was great too. People do get terrified of poisoning you but it’s really not so bad if you keep it simple.


  1. […] This post was mentioned on Twitter by Michelle Berriedale-, Ruth Holroyd. Ruth Holroyd said: Eating out with allergies can be fraught with problems. Read about my experience and top tips - […]

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