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Gluten-free dining guide: what to order (including gluten-free sushi)

A gluten-free diet excludes wheat, barley, and rye and ingredients made from them, such as malt. People with celiac disease need to avoid gluten, and cross-contact — gluten-free food touching gluten-containing food during preparation or serving — matters as much as the ingredient list. Plain meat, fish, vegetables, fruit, rice, and potatoes are naturally gluten-free, but seasonings, sauces, soups, and thickeners can add gluten, so a restaurant dish needs checking as a whole.[1]

Confirm certification, ingredients, and allergens with the restaurant. For severe allergies, speak to staff in person before ordering; menu descriptions and SeEat are not a safety guarantee.

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What to order

  • Rice-based dishes such as bibimbap, risotto, or rice-noodle phở — ask about soy sauce, stock, and thickeners
  • Corn-tortilla tacos — ask whether the tortillas are 100% corn and how they are heated
  • Grilled meat or fish with vegetables, simply seasoned and without a flour coating
  • Salads with oil-and-vinegar dressing — skip the croutons and check bottled dressings
  • Flourless desserts such as crème brûlée or panna cotta — confirm thickeners and toppings

Gluten-free sushi: check more than the rice

To order gluten-free sushi, discuss the whole roll and how it is prepared. Soy sauce, tempura, imitation crab, and marinades can introduce gluten.[2]

What to check

  • Ask about teriyaki or eel sauce and any sauce already mixed into the filling.
  • Request tamari explicitly labeled gluten-free; the name tamari alone is not enough.
  • Confirm clean knives, boards, gloves, and preparation surfaces.[3]

Questions for the restaurant

  • Which ingredients and sauces in this roll have been checked for gluten?
  • Can you use labeled gluten-free soy sauce and leave off the glaze?
  • How will you prevent cross-contact during preparation?
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Frequently asked questions

Where does gluten hide on restaurant menus?

Soy sauce brewed with wheat, breaded or flour-dusted proteins, roux-thickened sauces and gravies, beer batter, imitation crab, malt vinegar, and fryers shared with breaded items.[1]

Which cuisines make gluten-free ordering easier?

Cuisines built on rice, corn, or potatoes give you more starting points, but none is gluten-free by default: standard soy sauce usually contains wheat, and many curries and stews are thickened. Ask for tamari labeled gluten-free and check how each sauce is made.[2]

Can I order gluten-free sushi?

You can ask. Sashimi and simple rolls are easier to adapt than rolls with tempura, imitation crab, or sweet glazes, but the kitchen has to confirm the soy sauce, the fillings, and how knives and boards are cleaned.

Does removing a sauce resolve cross-contact?

No. Shared boards, knives, fryers, and gloves can transfer gluten, so discuss preparation as well as ingredients.[3]

How strict do I need to be if it’s a preference, not celiac disease?

That depends on your own needs and your clinician’s advice. If you have celiac disease, tell the server so clearly, because a kitchen may handle a medical need differently from a preference.[1]

Related guides

Sources

  1. National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Eating, Diet, & Nutrition for Celiac Disease. Accessed
  2. Beyond Celiac. Is Sushi Gluten-Free?. Accessed
  3. Beyond Celiac. Cross-Contact. Accessed
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