The Gluten-Free Guide to Spontaneous Summer Plans

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By Molly Winsten, MS, RD – Gluten-Free Specialist

Summer is just around the corner! School is coming to an end, the weather is warming, and the days seem to linger in the best of ways. With warmer weather and more sunlight comes a lot more outdoor eating and often leads to impromptu parties and get-togethers. While summer is a wonderfully social time that brings a lot of joy, having a dietary restriction can also make it feel more daunting and stressful. When you have celiac disease or another reason for being on a gluten-free (GF) diet, last-minute invites centered around food can create anxiety and tension. This article will discuss how you can prepare, advocate for yourself, and enjoy a safe and fun summer.

Imagine this. School got out last week. You have a summer job starting at the end of the month, but for these glorious two weeks you have no real obligations. You get to sleep in, go to the beach or pool with your friends, and just let your mind and body relax. You’ve had a great day already, the weather was perfect, and now a neighbor has invited you over for dinner by the grill. But here’s the thing: you’re not sure whether you can eat anything safely. You want to go and be social, but you feel your anxiety spike because you don’t want to draw attention to your dietary needs! Let’s go over three easy tips and tricks to quell the worry and make sure you eat safely while having a great time!

  1. First of all – don’t be afraid to advocate for yourself! Tell your friends/neighbors you have a strict dietary restriction, so you have some questions to ask. Follow up with asking what they are preparing. This will tell you if there’s a chance you could partake safely in what’s being served (for example burgers or grilled chicken could potentially be safe, with some more questions!), or if it’s super unlikely that the offerings will be GF (such as a pasta night) and you should bring your own food!

  2. The follow-up questions would then be about safe preparation. Can you put a new sheet of foil or an aluminum pan on the grill to avoid cross-contact? Are the meats in any type of marinade? Are the burgers homemade or store-bought? Can you bring anything like GF buns to help out the host? And if you feel comfortable after asking these questions, then go partake in the cookout and enjoy yourself! Remember that asking questions to keep yourself safe is completely reasonable. And by advocating for your needs and educating your friends and family, you’re setting yourself up for success in the future as well!

  3. The final piece of this is a reminder to keep some easy snacks on you throughout the summer! Plans change and life gets busy, so having some easy on-the-go options can be an amazing comfort for busy nights! Certified GF protein bars are great and easy to just throw in a bag or backpack. Gluten-free beef or turkey jerky or sticks are super easy and delicious. For heartier, meal-like options, certified GF noodle cups are amazing. You just need boiling water, and you have a full meal! And if you get a last-minute invite to a meal and you want to bring your own food, but there are no restaurants around with safe options, hit a grocery store! Frozen GF chicken nuggets and an aluminum baking pan make an easy delicious dinner every time!
  1. One final tip to help you have an amazing, happy-go-lucky, and safe summer. If you’re going out for ice cream with friends and there’s too much cross contact, find the nearest convenience store and get a wrapped popsicle or ice cream! This way you can read the ingredients and still partake with your friends. Or if there’s soft serve available, just check with the staff about the ingredients before getting it in a cup. There’s very little cross-contact risk with soft serve in a machine, so a cup of it is a delicious and often safe option!

We hope these tips are helpful and empower you to have a summer of fun and delicious eats!