Eating Out with Dietary Requirements – Lessons from the Journey
I originally wrote this piece while staying at an airport hotel ahead of an early flight, reflecting on my own experiences of eating out with dietary requirements. Although a few weeks have passed since then, the thoughts still feel just as relevant — because navigating allergies and intolerances when dining away from home remains a reality for many people. This post brings together personal reflection, practical insight, and gentle reassurance for anyone who has ever felt anxious about eating out safely.
Today, while staying at the airport hotel the night before an early flight, I’m reminded of the fun (and occasional frustration) of eating out when you have dietary requirements.
Part of my recent nutrition studies has involved looking at food hygiene and catering training within the hospitality sector. It’s encouraging to see that allergy and intolerance awareness now forms a standard part of most staff training. It wasn’t always this way.
In a previous post, I explored the difference between food allergies and intolerances, but for anyone new to the topic: allergies involve the immune system and can be life-threatening, whereas intolerances affect digestion and often cause discomfort or longer-term symptoms.
For more on this, the NHS guide to food allergy and intolerance and Allergy UK’s overview are great resources.
My Own Journey
Eating out for me has actually become easier over the years — even though the list of foods I need to avoid has grown longer and more complex.
Back in the late 1990s, I didn’t know I had any food allergies or intolerances. I just assumed everyone experienced intense stomach and throat pain after eating chilli! So when I wanted something “spicy,” I would opt for ginger, horseradish, or mustard instead — flavoursome heat without the pain.
Not long after the turn of the millennium, I discovered the real issue: cow’s milk. What I thought were recurring migraines turned out to be related to lactose intolerance. That discovery came after several rough months and even medical tests for ME before the true cause was uncovered.
What Makes It Easier Today
Even though my “avoid list” now includes around eight different ingredients, eating out feels simpler and safer than it used to. Here’s why:
- Knowledge is power — and crucial.
This is both my own understanding, and that of society as a whole. Over the years, public awareness of allergies, intolerances, and related conditions such as coeliac disease has grown enormously.
Within the hospitality and catering sector, people training for NVQ Level 2 and Level 3 Diplomas in Professional Cookery (such as the long-established City & Guilds qualifications or equivalent awards from Highfield and BIIAB) now study topics that include food safety, allergens, and dietary requirements. In fact, the City & Guilds Level 2 NVQ Diploma includes a unit titled “Prepare and cook food to meet the requirements of allergy sufferers.”
However, coverage can vary between awarding bodies and optional units — and I’ve found that allergies (because of their serious and potentially fatal consequences) are usually well covered, while intolerances are sometimes only mentioned briefly, if at all. Sadly, many waiting staff still don’t fully understand the difference between the two — a gap that can make dining out more difficult for those of us managing food sensitivities rather than true allergies.
Sadly, this progress was driven in part by tragedy. There have been several high-profile cases in recent years that brought the seriousness of food allergies to national attention — particularly the death of Natasha Ednan-Laperouse, who suffered a fatal reaction after eating a sesame-containing Pret a Manger sandwich that lacked full allergen labelling. Her case led directly to the introduction of Natasha’s Law in 2021, requiring clearer ingredient labelling on pre-packed foods made on-site.
These moments serve as sobering reminders of why accurate information and clear communication truly matter — not just for those of us with food sensitivities, but for everyone involved in preparing and serving food.
Further reading:
- Pret sandwich death: parents launch food allergy study – The Guardian
- Allergic teenager misled about Byron Burger meal – The Guardian
- ‘Natasha’s Law’ introduces new food-labelling rules – Sky News
- Food Standards Agency: Food Allergy and Intolerance Guidance
- Carrying a dietary alert card.
Mine has evolved over time, becoming one of the most useful tools I carry. It’s designed with two clear columns — one for allergies and one for intolerances.- For intolerances, I note ingredients that I simply need to avoid in the dish — cross-contamination isn’t usually a problem.
- For allergies, I highlight foods that must be completely avoided, as repeated exposure could become increasingly dangerous over time.
My card is now slightly larger than credit-card size and laminated in an A6 pouch that fits neatly in my handbag alongside my EpiPens. I’ve added my name at the top and a line at the bottom reading:
“EpiPen in handbag.”
It’s practical, visible, and not easily lost — and I’ve been told by many restaurant staff and chefs that it genuinely makes things easier for them too. They can simply take it to the kitchen to check ingredients or confirm safe adaptations.
One café I used to visit regularly even took a photocopy to pin behind the counter so they could double-check my requirements each Friday when I came in for lunch — a small gesture that made a big difference.
If you’d like to create your own, Allergy UK provides downloadable allergy alert cards and translation templates for travel.
- Menu literacy.
Studying nutrition and food preparation has given me an eye for how dishes are built. I can now glance at a menu and often tell instantly which meals could be safely adapted — and which to skip.
This knowledge has come from not being afraid to experiment, cooking a wide variety of dishes, and perhaps most importantly, from the fact that I cook most foods from scratch at home. Because I rarely rely on pre-made sauces or ready meals, I’ve developed a strong sense of which ingredients are typically used together — and that makes it much easier to spot potential triggers or safe adaptations when I’m eating out.
(For anyone interested in learning more about food preparation, BBC Good Food’s basic cookery guides and the Food Standards Agency’s safer food resources are useful starting points.)
- Being mindful of budget and meal type.
I’ve learned that eating at places where the food is cooked fresh — not just reheated from pre-prepared meals — makes all the difference. When a chef actually creates the dish, there’s often room for small substitutions or adjustments, meaning I can eat safely without feeling like a burden. - Choosing when (and how) to eat out.
Timing matters. If I’m tired, rushed, or travelling (like tonight at the airport hotel), I know it’s better to plan ahead or keep expectations realistic. Picking quieter times, or choosing places I trust, reduces stress and helps me actually enjoy the experience.
I’ve also learned that giving a restaurant notice when booking — and clearly noting any allergen requirements — usually leads to better service and a more relaxed experience. It’s not foolproof; it wouldn’t be the first time I’ve been “told off” by wait staff who didn’t realise the note was on my booking form (thankfully I had the confirmation saved on my phone). But overall, this kind of communication means the kitchen is prepared and the risk of refusal or misunderstanding is much lower.
If I’m attending an event or function, I often contact the venue directly — after checking with the host or organiser — to discuss my meal requirements. I’ve generally found they’re grateful when you take that responsibility off their hands, and it prevents awkward surprises on the day.
When it’s an order-on-the-day situation, I make sure to arrive promptly and have already reviewed the menu online. Quite a few times, I’ve even had the discussion in advance so that by the time we’re seated, everyone knows what I can safely order — and dinner can simply be enjoyed.
A Real Example – Tonight’s Experience
So why did tonight remind me of all this?
I’m writing this from our hotel near Heathrow Airport, the night before an early flight. Dinner was booked in advance, and I was given both the menu and the allergy information folder when we arrived.
Since gluten is one of the ingredients I avoid, I asked for the gluten-free menu — and quickly discovered that almost everything on it contained milk, and most of the rest included chilli, which happens to be the ingredient I carry an EpiPen for.
The positive side? The restaurant’s allergy book was excellent. It listed the full ingredients for every dish, not just the 14 major allergens that are legally required in the UK. That meant I could spot my own triggers — such as chilli and cayenne pepper — even though they aren’t part of the standard allergen list.
Out came my dietary alert card, which the staff took straight to the chef. They asked what I fancied, explained what would be tricky to adapt, and then created something safe that wasn’t even on the menu: oven-baked salmon with boiled new potatoes in olive oil and steamed seasonal vegetables (no dressing).
It might not have been the most exciting dish, but it was freshly prepared, completely safe, and perfect for a quiet evening before an early-morning flight. Experiences like this remind me how far we’ve come — and how much difference good communication and understanding can make.
A Positive Shift in Hospitality
It’s genuinely heartening to see how much the hospitality industry has improved. Menus with clear allergen icons, servers who double-check ingredients, and chefs who are open to small adjustments — all of these changes make eating out less stressful and far more inclusive.
For more information on dining safely, Coeliac UK’s Eating Out Guide and the Food Standards Agency’s advice for consumers are both excellent resources.
I still get the occasional raised eyebrow or over-cautious “we can’t guarantee…” disclaimer, but overall, the awareness and respect have come a long way.
Reflection
Eating out used to fill me with anxiety.
Over time, knowledge, the right tools, and a little confidence have changed that. It’s now something I can actually enjoy again — even if I still ask a few extra questions.
Eating out with dietary requirements no longer feels overwhelming. It feels manageable, informed, and far less isolating than it once did.
Nutritional Harmony
Personalised Nutrition • Evidence-Based Guidance • Sustainable Balance