Dear Diner: Where should I eat if I or a loved one is gluten-free?

Q: My wife has Celiac disease. Where are the best places to eat that are gluten-free/Celiac-friendly? — Rick, Tacoma

Q: Could you do a list of Celiac-friendly dining options in Tacoma? — Angela, Tacoma

Q: Desperate to find restaurants that have gluten-free items safe for Celiac. Since Art House cafe closed, I sorely miss dining out for breakfast. — Lauralee, Tacoma

When a server kindly asks, “Any allergies?” I am known to reply, “No, thank goodness! I’m only allergic to grass.”

If you’re like me, consider yourself fortunate. For many of our friends, family, neighbors and colleagues, dietary restrictions are not a choice but a necessity. Perhaps the most misunderstood ailment is gluten intolerance and its more severe relative, the autoimmune disorder known as celiac disease.

Of more than three dozen questions I received in our spring “Dear Diner” introduction, the only repeated query focused on gluten-free dining.

“Tacoma has some very unique and cool dining experiences,” wrote Angela, “and I wish I could support more of them.”

“Having Celiac makes dining out precarious,” added Lauralee Nole, “because while restaurants will list gluten-free options, they do not strive to avoid cross-contamination.”

Another was seeking recommendations in response to a very common experience: dining out safely with a loved one who has been diagnosed with celiac.

Researchers estimate that around 1% of the U.S. population has celiac; another 6% are affected by non-celiac gluten sensitivity. Yet surveys have shown that up to a quarter of people try to follow a gluten-free diet, despite little evidence that digestive and metabolic health improves for someone without a sensitivity, according to nutritionists at Northwestern Medicine.

That divergence can be pinned to a rise in public awareness and medical diagnoses as well as increased attention on “healthy” eating and lifestyle habits, according to a 2018 analysis of gluten-free eating from the medical journal, Gastroenterology and Hepatology.

Anca Soloschi is a dietitian based in Edmonds whose work focuses on assisting patients navigating a recent diagnosis. After learning of her own intolerance a decade ago, her partner was later diagnosed with celiac. They now run a strictly gluten-free household.

“It’s a huge process,” she said in a phone interview, one that’s even harder if you really love food. “It can be a really emotional thing to go through.”

For Tacoma pastry chef Lydia Mendez, learning she had celiac 12 years ago was both “an awakening” and a devastation. Through her wholesale and mobile bakery, Little Miss Sweets NYC, she sells only gluten-free treats that honor her diverse heritage and Brooklyn upbringing — Puerto Rican, Italian, Jewish and Caribbean.

“It’s super hard at first,” she said, and it doesn’t really get easier. “I still gotta look at every stupid label!”

Understanding gluten allergies

Intolerance to gluten, a protein found in grains including wheat, rye and barley, is “very individualized,” explained Soloschi. A growing body of research has associated it with some 300 symptoms.

On one end, a patient’s body might show symptoms like gas and constipation, headaches and nausea after consuming gluten. Fatigue and skin issues can also emerge.

“Your body can’t process gluten, so it tries to eliminate it, and it kind of freaks out,” she said.

With celiac disease, “The body is attacking itself in the presence of gluten, specifically the cells of the small intestine,” an integral organ for nutrient absorption, continued Soloschi. The autoimmune response causes the intestinal lining to slowly deteriorate, which can lead to pain that lasts hours or even days and potentially complications as life-threatening as cancer. Some patients may not show any symptoms at all, she said.

While researchers are studying pharmaceutical interventions to alleviate symptoms, which would allow for moderate gluten intake, the most effective remedy is still a change in diet, said Soloschi — controllable at home, complicated at restaurants, where Americans now spend around half of their overall food dollars.

“It’s not only making sure that you’re eating a product that’s completely gluten-free. There’s also the cross-contact piece, which can be a lot tricker to manage,” continued Soloschi, adding that even a breadcrumb-sized amount could harm a celiac patient. “It’s beyond baked goods. We’re in such a gluten-centric world in terms of food.”

Yet she tells her patients: Now is the best time in history to get a diagnosis, as food manufacturers have vastly improved the crumbly, flavorless products of the past and restaurants are more sophisticated in managing customer needs. We also have access to a more diverse range of naturally gluten-free ingredients that are commonly used in other parts of the world — pulses like lentils and chickpeas and ancient grains like buckwheat and sorghum.

“We talk about inclusivity in a lot of different areas of life — food is no exception,” she said.

So why do gluten-free diners still feel so alone?

A kitchen would need dedicated gluten-free fryers, grills and cutting boards to confidently serve gluten-free fare, so space is a huge inhibitor. Sometimes knowledge is a barrier. But holding back a sea-change might be the simple fact that the gluten-free customer base is not large enough to support overhauling the basics of doing business.

Some pizzerias and bakeries are honest: No, we don’t offer any gluten-free [insert reason the business exists, e.g. cake, biscuits].” Even places that carry gluten-free bread or pizza dough, for instance, warn that keeping their commercial kitchen truly safe from allergens is not practical.

Coco Kislinger-Macaluso, the lead baker at Wren’s Nest Baking Co. in Ruston, where gluten does not exist, put it this way: “The gluten-free population is this big, and the rest of the population is this big,” pinching her fingers together and then spreading her arms wide.

It’s OK to ask questions

While some cities have gained a reputation for being friendly to various dietary needs, especially for vegetarian and vegan foods, Tacoma isn’t much of a beacon in that regard. But if you know where to look — and remain vigilant and assertive, advised Solochi — you can find restaurants that fit your needs that are both exciting and reliable.

“How do you expand your circle? Really it’s about advocating for yourself as a customer. Not being afraid to ask those questions — how are things prepared, if they can look up the ingredients,” she said.

Ask if they have dedicated equipment or if they take other precautions like changing gloves. If the server seems confused, ask to speak to the kitchen manager, who has more training on food-safety nuances and might be able to better understand your needs and how to accommodate them.

Soloschi recommends first checking the restaurant’s website, noting menu markings for vegetarian, dairy-free or gluten-free items. Is there a statement about accommodating allergies and dietary restrictions?

“That tells me they have some background knowledge, and they’re willing to make the effort to accommodate anyone who walks through their door,” she said.

Absent those signs, she picks up the phone. If the person on the receiving end seems to not care or not understand, consider dining elsewhere. If all else fails, scan firsthand accounts on crowdsourced apps like Find Me Gluten Free.

“In the gluten-free community, nobody is shy about sharing their opinion, which is a good thing because we all want to keep each other safe,” said Soloschi.

While not a catch-all, she agreed with my assessment that some cuisines lend themselves to gluten-free options, especially Latin American where masa dominates. Thai is a safer bet than other Asian cuisines that rely heavily on soy sauce, which contains wheat; the occasional Japanese, Chinese or Filipino restaurant will swap rice-based tamari upon request. Mediterranean and Indian can also fit the bill, if you omit the pita and naan (and avoid tandoori as the oven is likely used for flatbreads). Americana can happen — think lettuce wraps around high-quality burger patties — while European foods (dumplings, pasta, pizza, schnitzels, etc.) are more challenging, said Soloschi.

As I researched this story, I put a call-out on Instagram to my food-loving friends and asked industry pros who I know follow a gluten-free diet for various reasons — at minimum due to an uncomfortable intolerance all the way to celiac diagnosis. I also checked suggestions from the questioners themselves, who have found their go-to spots through trial and error and, yes, lots of questions. Find Me Gluten Free lists about three dozen places. The result (also mapped below) is a mix of those recommendations with my personal favorites from a good-food perspective. In bold are highlights of those with specific call-outs to GF and/or that have been vetted by locals.

Reporter’s Note: Celiac diners should not consider this list medically approved and prevention of cross-contamination is not guaranteed. I hope this list provides a jumping-off point for exploration, supported by additional research and assurances based on your individualized needs.

Bakeries & Breakfast

Some of these bakeries are exclusively gluten-free, while others specialize in gluten-free treats or take an active approach to accommodating gluten-free needs.

Little Miss Sweets NYC: GF bakery for cheesecake, flan, tres leches, “brookies” and more; shared kitchen but separate equipment. Find at Proctor Farmers Market and at select local grocers including Stadium and Vashon Thriftway, Tacoma Boys in Tacoma and Puyallup, H&L Produce in Lakewood, plus custom orders.

Girl Loves Cake Desserts: Macarons, naturally GF but produced in kitchen that uses gluten. Find at Tacoma Farmers Market and select pickup events at local businesses. Catering and custom orders available, inquire online.

Corina Bakery: Longtime Tacoma bakery with daily GF sweets in the case and GF cakes available via custom order.

Bliss Small Batch Creamery: Homemade ice cream with lots of GF options (also some dairy- and nut-free). The star? GF waffle cones.

Miss Moffet’s Mystical Cupcakes: Dedicated GF, celiac-safe, peanut-free bakery in Lacey with cupcakes, cookies, cinnamon rolls, doughnuts, scones and cake, plus breakfast waffles and egg bites.

Wren’s Nest Baking Co.: Certified GF bakery with sweet and savory items, plus charcuterie boards and seasonal rooftop dining.

The Bair Drug & Hardware: GF items marked on menu, including GF gravy, soups, biscuits and pancakes; dedicated GF fryer.

Red Elm Cafe: GF/vegan waffle made with Bob’s Red Mill GF flour and hemp milk on dedicated waffle iron at neighborhood coffee shop.

Mexican, Colombian & other Latin American

These restaurants are corn-heavy and make an effort to cater to an array of dietary needs, including gluten-free, vegetarian and vegan.

The Church Cantina: Bar food with a Cuban twist. Rice bowls, apps like coconut-encrusted pineapple, ample vegetarian and vegan options.

Red Star Taco Bar: Contemporary tacos with meat, fish and veg proteins, plus margs and cocktails.

Brewers Row

Indita Mia

El Guero Birria Tacos: Mexican food truck specializing in quesabirria, only corn tortillas.

Welcome Restaurant (Mexican, Colombian and burgers)

Empanadas Luis Panes Colombiano: homemade yellow-corn empanadas and other traditional Colombian plates.

El Parche Colombiano

Balcon Express: homemade masa pupusas and tacos in quick-serve setting.

Pura Brasa: full-service Mexican in Sumner specializing in charcoal cooking.

HG Bistro: longtime Puyallup destination for creative food with South American influence. GF buns or “burger bowl” type options, plus vegan subs, abound.

Thai, Japanese, Poke & KBBQ

These restaurants focus on rice or protein and have been recommended by gluten-free diners. They are also among the best options for these cuisines in the area. Take care to request tamari, avoid fried items and ensure sauces are wheat-free.

Bloom Thai: lovely family-run Thai in Lakewood with concise menu and accommodating hosts.

Royal Thai Bistro

Peanut Sauce Thai: GF dishes labeled, plus a vegetarian menu. Try in the fall when real-pumpkin curry comes along!

Loak Toung Thai

Fujiya Japanese Restaurant: almost 50-year-old sushi haven, plus yakisoba, donburi and more, in downtown Tacoma.

Kamei Sushi: relocated West Seattle restaurant with a modern approach to Japanese cooking that’s not common in Pierce County.

The Grill 253: KBBQ in Lakewood with affable, attentive staff. Stick with unmarinated meats like thinly sliced brisket, ribeye, short rib and pork belly.

Poke Pop

IC Poke

Bar Food & Burgers

These bars and pubs take care to accommodate GF diners and offer substitutions like GF buns, lettuce wraps and baked, unbreaded wings.

Cider & Cedar: Mostly cider on tap accompanied by air-fried, GF bar snacks including jalapeno poppers, loaded potatoes and just-skin wings.

Spanky Burger & Brew: GF buns and dedicated GF fryer, plus potato-chip chicken.

Burger Seoul: GF buns and lettuce wraps from the now-iconic Korean American food-truck-turned-restaurant.

E9 Firehouse & Gastropub: eclectic bar food with kitchen that’s highly accommodating of allergies. Bonus: no upcharge for GF substitutions.

Seafood, Steaks, etc.

These finer dining destinations are equipped to manage dietary restrictions and offer a diversity of dishes that can fit GF needs.

Duke’s Seafood: Classic waterfront restaurant with separate GF menu and careful kitchen, including dedicated fryer.

Over the Moon Cafe: GF and other allergen-friendly dishes like butternut squash “lasagna” and a berry mousee with date crust dessert developed through founder’s own dietary journey.

Gino’s at the Point: seafood-centric menu with Peruvian influence, and views of the Sound from Browns Point.

Cuerno Bravo

El Gaucho

Asado: Two decades in, local GF diners say staff at this South American steakhouse is usually attentive to their needs.

Primo Grill

Field Bar & Bottle Shop

Indian

Grann: Indian-Creole-PNW fusion with minimal gluten and an accommodating kitchen.

Gateway to India

Karma Indian Cuisine: longtime destination for curries, biryani and more in Puyallup, now with a sister restaurant, Butter Chicken, in Gig Harbor.

Tandoori Grill

India Mahal

Barbecue

These meaty joints stick with protein with ample veg-focused sides, but double-check for cross-contamination with slices of bread and dishes like mac and cheese.

Jack’s BBQ - Algona and Lakewood: true Texas-style brisket, pulled pork, and more, plus great sides.

BBQ2U - Gig Harbor

Brimstone PNW - Gig Harbor

My 4 Sons BBQ - Midland

Pizza

These pizzerias offer gluten-free dough, usually for a small upcharge but rated highly by local GF diners. Be wary that wheat flour remains core to their businesses.

Abella Pizzeria

Camp Colvos Brewing Co.: New York-style pizzeria that spent years perfecting its housemade GF dough made with their own GF sourdough — available for any 12-inch pie.

Sirius Wood Fired Pizza: truck focuses on catering events but check schedule for weekly visits, usually on Wednesdays, to Acorn Brewing in Edgewood. GF dough for any pie.

State Street

Fondi Pizzeria: wood-fired pies in Gig Harbor and gas-powered stone in Proctor. GF dough available for any pie, plus generous house salads in a casual, family-friendly setting.

Millville Pizza Co. - Gig Harbor

Harbor Greens - Gig Harbor and University Place: GF bread for sandwiches, dough for pizza from the deli and refrigerated for cooking at home.

Sandwiches, Soups & Salads

These sandwich shops and cafes accommodate GF substitutions and have a generous number of GF options on the menu, but bread and flour are used in most of these kitchens.

Infinite Soups: revered soup specialist in downtown Tacoma with easy-to-follow menu (vegetarian, vegan, creamy, non-creamy), with GF choices marked.

MSM Deli: Tacoma’s sandwich mystiques keep GF bread for any sandwich.

Happy Belly: health-focused cafe that organically satisfies various dietary restrictions, including GF.

Gather Juice Co.: cold-pressed juice bar with vegan/vegetarian snacks, including smoothie bowls.

Three Hearts: select housemade GF pastries in the case daily, plus GF bread available for any sandwich from a kitchen ready to accommodate other dietary needs, too.

Not Bad (at Court House Square)

Garden’s Gourmet: health-focused eats for GF, vegan, dairy and nut-free diets from a Pacific Grill alum. Catering and meal prep also available.

Marlene’s Natural Foods & Deli: GF wraps at the deli, plus salads, soups and cooked proteins to take home.

Farther Afield

A sampling of recommendations from Anca Soloschi in the Seattle area: Honest Biscuits, Grillbird (teriyaki), Bok a Bok (Korean-style fried chicken), The Chicken Supply (Filipino-style fried chicken), Snappy Dragon (Chinese American), Frankie&Jo’s (ice cream, cones and cookies, available at PCC Markets), Artisan Grain Bakery (GF croissants and sourdough, available at select farmers markets).

Ghostfish Brewing Company, a dedicated gluten-free brewery with a GF kitchen to match, was perhaps the most-oft mentioned destination. Located in SoDo, it’s as close to Tacoma as Seattle gets!

This story was originally published August 14, 2025 at 5:15 AM.