Those with coeliac disease or gluten intolerance are required to be ever vigilant when eating out. The single most frustrating thing is that menu item listed with the little ‘GF’ gluten free marking next to it, which upon scrutiny does not appear so innocent anymore.

A case in point, at dinner last week I was set on ordering the Atlantic salmon but upon reading the detail realised it had wok fried soy vegetables. I thought it best to check with the staff and was assured if it had the gluten free marking it was safe. Luckily I am not the most trusting individual when it comes to being fed, not anymore anyway. To circumvent having to go through the bar staff, who didn’t seem willing to go to the kitchen, I asked the waitress directly to go to the chef and ask if the salmon was entirely gluten free. Of course the answer was 'no' because soy sauce is not gluten free. Eventually I was served a gluten free version of the salmon and stir-fried veggies and it was delicious.

A little bit of gluten is always too much for a person with coeliac disease or gluten intolerance

Ensuring you are served a gluten free meal requires investigation and persistence. Those who choose or must be gluten free are very good investigators but it is easy to feel pesky and annoying for doing so, especially when staff aren’t empathetic.

This experience spurred us to write the following pointers for ordering gluten free meals. Hopefully they will give you some tools and tips for ensuring you are served a delectable and gluten free meal. On the other side of things here are some tips for restaurants and cafes to help ensure gluten free requirements are met.

A little bit of gluten is always too much for a person with coeliac disease or gluten intolerance