What I Order at Restaurants With Food Sensitivities

A mouthwatering burger served with a side of crunchy chips and fresh slaw at a cozy restaurant setting.

Before my food intolerances, ordering at a restaurant was simple. You picked something that sounded good, maybe made a small tweak based on your preferences, and moved on. These days, I still love eating out but it just takes a little more planning.

I’ve gotten used to checking menus before finalizing plans to make sure there will be options I can have. I look at how things are cooked, what’s on the side, and whether any modifications are realistic. It might sound like extra effort, but honestly, it’s made the whole experience better. I walk in with a plan, which cuts down on the stress. It also gives me something to actually look forward to.

Planning Ahead Helps—A Lot

One habit that’s saved me more than once is searching “[restaurant name] + allergen menu” on Google before I go. A lot of larger restaurants now publish nutrition guides or allergy charts online and having that context ahead of time helps me walk in prepared.

Doing this allows me to focus on the food and the company and not on whether I’m going to end up eating a plate of lettuce and a cup of black coffee.

Ask Better Questions, Get Better Answers

Even with prep, I still ask questions at the table because the details matter. And I’ve learned that the way you ask those questions makes a difference.

For example, I’ve had servers tell me I couldn’t have certain sauces because they contain mayo and “mayo has dairy” (it doesn’t—at least not most brands). Knowing best practices like that has helped me ask better, more specific questions and avoid misunderstandings.

My Go-To Orders

I’ve built a mental list of fallback options that tend to work well. Nothing fancy—just dependable and modifiable.

• Burger spots: Lettuce-wrapped turkey burger, no cheese, no sauce, no butter on the bun. Depending on the restaurant, I may ask for an alternative sauce or add avocado to keep the burger from being too dry.

• Mexican restaurants: Corn tortilla tacos with grilled meats, no cheese or crema. I ask about marinades and check if the rice or beans are cooked in butter or lard.

• Thai/Vietnamese: Rice noodle bowls, spring rolls, pho. I confirm whether oyster sauce or fish sauce are used—especially in stir-fries and sauces.

• Brunch: Eggs, roasted potatoes, fresh fruit. I skip the toast and anything with hollandaise unless I’ve seen the ingredients list.

These aren’t exciting, but they’re reliable. And I’d rather enjoy a meal that works for me than take a gamble and regret it.

When the Food Arrives: Stay Sharp

One small but important tip: when the food hits the table, take a quick scan of everything on your plate. If something looks off—like a bun that’s clearly been buttered or a dish that smells suspiciously creamy—say something right away. The sooner you flag it, the easier it is for them to fix.

Why I Ask Anyway

I don’t love having to double-check ingredients or flag substitutions. But I’d rather ask the awkward question than deal with the aftermath of eating something my body can’t tolerate.

This isn’t about being dramatic. It’s just about eating well—and feeling good afterward.