Your Printable Dining Cards
We've created two versions — one for adults dining out, and one specifically for parents explaining their young child's needs. Print them, laminate them, and keep one in your wallet and one in your child's school bag.
I have coeliac disease, which is a serious autoimmune condition — not a food preference or intolerance. When I consume gluten (found in wheat, barley, rye, and most oats), my immune system attacks my small intestine. Even a tiny amount — a crumb, shared cooking water, or a utensil used on gluten-containing food — can cause serious harm.
Please ensure my meal:
· Is prepared on a clean surface with clean utensils
· Is cooked in a clean pan (not one used for pasta, bread or battered food)
· Does not contain wheat, barley, rye, oats, malt, or soy sauce
· Is not dusted with flour or thickened with regular flour
· All sauces, dressings and condiments are gluten free
Thank you sincerely for your care and attention. 💚
My daughter has coeliac disease, an autoimmune condition where even tiny amounts of gluten cause intestinal damage — even if she doesn't appear immediately unwell. This is a medical condition, not a preference.
She cannot eat anything containing: wheat · barley · rye · oats · malt · regular soy sauce · anything "may contain gluten"
Could you please use clean utensils, a clean pan, and a clean prep area for her meal? If you're unsure whether a dish is safe, please let us know — we are always happy to choose something else. Thank you! 💚
Parent contact: _______________________
Tip: Print on card stock and laminate for best results. Keep one in your wallet!
Australian Restaurants — What to Know
Call ahead during off-peak hours. Ask about GF options and dedicated prep procedures before you arrive.
Find Me Gluten Free app — search verified GF-friendly restaurants near you across Australia.
Always tell your server when ordering — don't just rely on the menu. Ask about cross-contamination specifically.
Aussie Chain Restaurants — GF Guide
| Restaurant | GF Options | Watch Out For |
|---|---|---|
| Grill'd | GF buns available, lettuce wrap option | Ask for dedicated prep area — shared grill risk |
| Mad Mex | Corn tortillas, most fillings GF | Avoid flour tortillas, check seasoning |
| Crust Pizza | GF bases available | Shared oven risk — ask about dedicated trays |
| Nando's | Most chicken dishes GF (check sauces) | Pitas and wraps contain gluten |
| Zambrero | GF options available, corn tortillas | Ask about shared prep surfaces |
| Japanese restaurants | Sashimi, GF tamari, rice dishes | Regular soy sauce contains wheat — always ask for tamari |
| Thai restaurants | Rice dishes, some curries | Many sauces contain soy sauce — always ask |
| Fish and chip shops | Grilled fish (if available) | Shared fryer is a major risk — ask if dedicated GF fryer exists |
Before You Order — Questions to Ask
- Do you have a gluten-free menu or gluten-free options?
- Is this dish prepared in a separate area from gluten-containing dishes?
- Are your chips/fries cooked in a dedicated gluten-free fryer?
- Does this sauce or dressing contain soy sauce, flour or malt?
- Can you use clean utensils and a clean pan for my child's meal?
- Is there a risk of cross-contamination in your kitchen?
The safest restaurants are ones that have a dedicated gluten-free menu, separate preparation areas, and staff who understand the difference between coeliac disease and a food preference. When in doubt, choose simpler dishes with fewer ingredients — plain grilled meat and salad is almost always safe. 🌿
Going on a family trip?
Our 4-Week GF Family Meal Plan includes a full guide to GF dining out in Australia, takeaway night options, and emergency meal ideas for when eating out doesn't go to plan.