When you live with serious food allergies or severe intolerances, eating out is a challenge. But sometimes eating at a restaurant is unavoidable. And many people want to eat out for fun, to share a meal with friends and family, or celebrate an occasion at a nice restaurant.

If you’re concerned about eating out because of your own or your loved one’s food allergies, read on. Although your concerns are warranted, it’s possible to have a positive experience at a restaurant. Here are some tips for eating out and staying safe at the same time.

1. Ask Around To Find an Allergy-Safe Restaurant

Talk to other people with food allergies to find out which restaurants in the area they’ve had positive experiences with. This can help you discover which ones may be safer for people with food allergies or may be able to accommodate your needs. You can search online, join groups on Facebook or through other sites, or ask around for recommendations.

If you could have an anaphylactic reaction to your allergen, always carry your epinephrine auto-injector and a written food allergy and anaphylaxis emergency-care plan when dining out.

Around 33 million people in the U.S. have some kind of food allergy, so it should be easy to find someone who can give you recommendations. You can also ask your allergist if they know of local restaurants with safe options. Many restaurants post full lists of ingredients on their websites, which can be helpful.

2. Call the Restaurant Before You Go

Before visiting a restaurant, call and speak with the manager about your dietary restrictions. This gives you a chance to ask questions and ensure the restaurant can accommodate you safely. Letting them know when you’re coming can also help them prepare. Consider asking about:

• Menu items that are safe for you, based on your allergen
• How food is prepared and whether there is a separate prep area
• How the staff prevents cross-contact (when a food comes into contact with another food), including using separate utensils and cutting boards
• Whether the staff receives allergen training

Talking directly with a restaurant staff member and asking the right questions not only helps you eat safely — it can also help ease some of your anxiety about eating out.

MyFoodAllergyTeam members use different strategies. One said, “I enjoy eating out but have to be very careful when I order my food. I have to warn them of my allergies.” Another member added, “I need to read labels and ask a bunch of questions when dining out.”

3. Avoid Going During Busy Hours

If you’re worried about not being able to talk with staff about your or your loved one’s allergies — or about avoiding cross-contact — try visiting the restaurant during slower times. The first hour of service is often best. This might mean going at 5 p.m. on a weekday instead of 7 p.m. on a Friday or Saturday night. If that’s not possible, call ahead and let the restaurant know when you plan to arrive.

4. Carry a Wallet Card That Lists Your Allergies

A wallet-sized card that lists your allergies and safety needs can be very helpful. This is often called a chef card. You can give this card to your server, who should share it with the chef. Having several cards can be useful so you don’t need to ask for them back. If you’re traveling to a place where you don’t speak the language, consider having the card printed in that language to avoid confusion.

5. Talk to Restaurant Employees When You Arrive

Make sure you tell your server about your allergies as soon as you’re seated. Be clear that cross-contact must be avoided. You may need to ask questions about ingredients, food preparation, and kitchen practices. Don’t hesitate to explain exactly what you need to feel safe, and keep the conversation going as you order.

6. Choose a Simple Meal

Simpler meals are less likely to be contaminated and cause reactions or anaphylaxis (severe allergic reaction that puts a person into shock). For example, a plain roasted meat with a basic vegetable and carbohydrate is easier for the kitchen to prepare safely and is less likely to come into contact with other foods.

If you are traveling somewhere where you don’t speak the language, create a chef card in the local language.

Buffets, on the other hand, are usually a poor choice because cross-contact is very common. Fried foods can also be risky, since fryers can be a source of cross-contact as well. Lastly, be cautious when ordering desserts, as they can also be a source of hidden food allergens.

7. Have a Backup Plan

Before you go out, think about what you’ll do if a restaurant can’t safely accommodate your allergy or if something doesn’t feel right. You might choose another nearby restaurant or bring your own food while others order. Having a good backup plan can help you avoid eating food you’re unsure about. If you double-check your meal and still don’t feel safe eating it, it’s important to know you have another option. This can reduce pressure to eat something that could put your health at risk.

8. Stand Up for Yourself

If you have concerns, speak up. Some restaurants may not fully understand cross-contact. You can explain that all pans, utensils, and surfaces used to prepare your meal need to be thoroughly washed beforehand and used only for your food.

“I enjoy eating out but have to be very careful when I order my food. I have to warn them of my allergies.”

— A MyFoodAllergyTeam member

If a dish arrives with an ingredient you can’t eat, it’s OK to send it back. Let the staff know the food needs to be remade, not just altered, since simply removing the food allergen isn’t enough. While this can feel uncomfortable, it will keep you safe from having an allergic reaction.

9. Avoid Cuisines That Commonly Contain Your Allergen

Some cuisines frequently use certain ingredients that can trigger allergic reactions. Even if a aish is made without that ingredient, cross-contact may still occur in the kitchen. For example, ice cream parlors often use shared scoops, which can lead to cross-contact.

If you have peanut allergies, for example, you may need to be extra cautious with some Asian cuisines. Seafood restaurants may not be safe for people with fish or shellfish allergies, even if you plan to order non-seafood items.

10. Consider Chains if You’re Unsure

Chain restaurants can sometimes be the safest places to eat, especially if you’re traveling or dining in an unfamiliar area. Food at chains is often prepared the same way at each location. If you’ve safely eaten at a specific chain before, there’s a better chance you’ll have a similar experience at another location.

11. Try an App

There are several smartphone apps designed to help people with food allergies eat safely. You may need to try a few to find one that works for your specific allergy and has the information you need.

One MyFoodAllergyTeam said, “There is an app for your smartphone called iCanEats that has many of the chain restaurants and the main food allergies listed … It is helpful when eating out.”

Remember that recipes can change over time, and ingredients may be substituted as they become available. An app can be a helpful tool, but don’t rely on it as the only source you consult.

12. Carry Your Epinephrine Injector

If you could have an anaphylactic reaction to your allergen, always carry your epinephrine auto-injector and a written food allergy and anaphylaxis emergency-care plan. It’s also a good idea to carry allergy medication, such as antihistamine tablets, in case of mild reactions.

Make sure your prescription is up to date and that at least one other person at your table knows how to use your injector in case you’re exposed to an allergen. If you’re dining with people who aren’t familiar with your food allergies, you can also let them know what your symptoms are, how long they usually last, and other factors to look out for should you be exposed.

Join the Conversation

On MyFoodAllergyTeam, people share their experiences with food allergies, get advice, and find support from others who understand.

What experiences have you had with food allergies when dining out? Let others know in the comments below.