Adapted from Gluten Free Friends
Navigating college life with dietary restrictions can be challenging, but it doesn’t have to be! Many colleges are equipped to keep you healthy, so don’t let food allergies limit your horizons! Whether you’re gluten-free, dairy-free, or have any other food allergies, the Gluten Free resources and tips below will help all dietary-sensitive students learn how accommodating colleges will be for their needs and how to navigate a college’s dietary shortcomings.
The Tour
To get a much more specific perspective, ask the guide if he/she has any good friends there with celiac disease or other severe food allergies and, if yes, how they manage the dining situation or if you can be connected with them to ask more questions. It’s also good to understand your housing options. Can you have a kitchen or access to a contamination-free fridge and a microwave?
The Dining Hall
For any schools you are seriously considering, return to the dining hall after the tour (or email the food services department if not on campus). Ideally, try to eat there. Talk to the dining staff and see how well they can show you what is safe to eat. If possible, e-mail head chefs beforehand and schedule a proper walk-through.
Things to evaluate by observing or asking questions…
Dining/Food Services:
- Are food items clearly labeled with ingredients and top allergens?
- How do you avoid cross-contact?
- Are all staff members trained on avoiding cross-contact? What ongoing training programs exist for the constantly changing dining staff (including students working in food services), and how does it vary based on their role?
- Who is authorized to answer food allergen questions? What auditing is done?
- Are there select stations at all dining halls that do not use gluten to reduce the risk of cross-contact? If there isn’t a dedicated gluten-free dining hall, do you prepare GF meals in a separate area?
- Do you have a safe allergen-free pantry area? What is stocked in the safe pantry area? Are gluten-free staples like sandwich bread, pasta, pizza crust, hamburger rolls, cereal, and granola (with certified gluten-free oats) kept on hand? Do you have a picture to share of this area?
- Do students with special dietary needs have access to an area of the kitchen “between meals” where they can prepare a snack, a sandwich, or grab a cookie or muffin?
- Do the student’s gluten-free meal choices need to be requested before each meal via text or another method — or can they just walk into the dining hall and know that choices will already be prepared and available?
- Is food thoughtfully organized to avoid mix-ups? (e.g., dedicated serving pieces and top allergens in a separate area.
- If a student is uncomfortable eating from the line, are safe options available from the back or pre-ordered?
- Is there a variety of choices at each meal — or just one or two items offered on any given day?
- Is the soy sauce used in meals on campus gluten-free?
- How do you get regular feedback from gluten-free students to ensure their needs are well met?
- What’s the process if someone reports a reaction to the food or simply has suggestions to improve things?
- Is there a dietitian on campus? What type of coordination exists among dietitians, student disability services and dining?
- What specialty restaurants and cafes on campus (both campus owned and independent) offer gluten options?
- Is cross-contamination an issue at buffets and salad bars? What is the alternative for students who are gluten-free?
Student Disability Center
Consider calling or stopping in at student disability services and find out what accommodations they recommend for students with celiac disease and the process for securing them (e.g., access to special foods, housing accommodations, and time to make up tests if you are exposed to gluten). Inquire how they coordinate with the school dietitian (hopefully there is one!) and dining.
The U.S. Colleges Directory: Comparing Food Allergy & Gluten-Free Policies has information on 126 institutions, focusing on the three large food service companies contracted to support hundreds of universities and colleges across the United States. The directory is helpful for understanding a school’s official policies on accommodations and gives you an idea of what you should ask colleges that aren’t on their list.
Dietitian
Is there a full-time dietitian on campus? The lack of a dietitian may indicate a lack of school commitment to meeting dietary needs. If there is a dietitian, definitely connect before you commit to the school. Dietitians often work with student disability services to advocate for students with food restrictions.
Student with Celiac Disease on Campus
Use family, school counselor, and friend connections to find any college student at the school with a celiac (or your food sensitivity). Nothing is better for getting the real picture than speaking to a student with celiac disease or gluten intolerance. See Gluten Free Friend’s Celiac College Student Survey for examples of questions you can ask, and check if they have any responses posted for schools of interest to you.
Eat in Town
Do some gluten-free searching of the surrounding area for off-campus eating and food shopping options, too, as you may choose to get off the meal plan after your first year. FindMeGlutenFree is a great app to find try.
If you have to supplement with lots of your own food, you may want a larger-than-normal fridge/freezer combo, some even have microwaves on top. Some schools rent them, so they await you upon arrival. Amazon can deliver food. You can have a blender and make your own smoothies. You can keep staples like gluten-free instant oatmeal packets (e.g., Trader Joe, Glutenfreeda), protein bars and canned soup. Ideally, though, you will know what you are getting into before you arrive. Decided already? Here’s how to ensure your school situation works best for you!
Once you have chosen a college to attend
When you enroll at a college, register with the disability services office to ensure that your medically required dining accommodations are recognized, as celiac disease is acknowledged under the Americans with Disabilities Act (ADA). If institutions cannot ensure a safe dining environment for students with celiac disease or food allergies, they will make accommodations to provide access to kitchens, pre-ordered meals, or off-campus living arrangements. Registering is also important in case you experience cross-contamination that impacts your academic performance, and you need accommodations, like time to recover.
University mental health services
The precautions necessary to ensure a gluten-free diet can be socially isolating and promote feelings of anxiety and depression, which can greatly influence a student’s social and academic life. Research what mental health services your university provides for students. Many universities also have support services in campus housing, like peer advisors and RAs. Don’t be afraid to share your concerns with them early so they can help you throughout the year.
Gluten-free dining options for celiac patients
When visiting college campuses, request a walk-through of the dining hall with a dining manager. Identify the appropriate personnel at each campus dining location so you have a contact for future questions. If you have concerns, speak up.
Some schools provide access to a school dietitian. If so, set up a consultation. Additionally, look for opportunities to advocate for yourself and students with similar challenges. Find out what practices other colleges are implementing and recommend them to your school.
Social events without gluten-free options
Be prepared for social events where you may not have gluten-free options. Carry snacks in your backpack, or bring your own lunch. Avoid going to social events hungry. Rather than skipping an event, eat ahead of time so you can spend your time socializing instead of worrying about your dietary needs.
Gluten-free grocery shopping and meal preparation on campus
For many of you, most of the grocery shopping and meal preparation has been done by your parents. This can be a time of increasing independence, even for those continuing to live at home this fall. Now you can step forward to participate in meal planning and preparation.
What if I am learning from home?
Consider taking on some of the responsibility in the kitchen. Prepare your own breakfast and lunch daily. Offer to prepare dinner for your family or friends once a week, or take an active role in helping prepare meals with your parents. This can help you become more comfortable with cooking and help educate others about new ways to prepare healthy gluten-free meals.
Create a separate, gluten-free area in the kitchen
If you live in a dorm or household where others consume gluten, dedicate a separate kitchen section for your gluten-free kitchen utensils, equipment and food.
Develop a shopping list each week
Develop a shopping list by determining what gluten-free meals and snacks you intend to eat for the week. You can find gluten-free snacks and easy meal plan ideas for college students online or from a reliable source such as the Celiac Disease Foundation There are also helpful apps like Recipe Revolution, which show you how to turn any recipe into a gluten-free version.
Learn how to read labels carefully
Read food labels carefully at the grocery store. Don’t limit yourself to only items labeled “gluten-free.” You may miss a variety of great options. However, you do have to make sure they are safe. See if the packaging states, “contains wheat.” If not, check the ingredient list for potential gluten-containing ingredients such as malt, rye, or barley. If you need help understanding labels, reach out to a registered dietitian. Some apps allow you to scan foods to determine if they potentially contain gluten. However, these apps can have glitches that make using them as time-consuming as reading a food label.
Social considerations for students with celiac
Students who must be vigilant about everything they put in their bodies can sometimes feel an added emotional pressure to blend in with their peers. Rather than worrying about others, here are some ways students can make sure they eat healthily without feeling like they are drawing attention to themselves:
- If eating out, look at the restaurant’s menu online or call to learn about celiac-friendly options.
- If attending a dinner party, offer to bring a gluten-free dish.
- If going to a bar, read up on celiac-friendly alcoholic beverages. Most beers contain gluten, but even some mixers may be off-limits.
- If traveling, stock up on gluten-free snacks and research the destination to scope out grocery stores and restaurants with options for celiacs.
- If attending a school-sponsored event, discuss the menu beforehand with catering staff or the school’s dietician to identify safe foods.
Your time in college should not be focused on your food restrictions but on learning and growing. Use the resources available, speak up to promote change when needed, and enjoy your college experience.
Gluten-Free Challenges in Schools and on College Campuses
The CEO of Beyond Celiac penned this article on living gluten-free while in college.
Heading Off to College: How Gluten-Free Students Survive and Thrive
This guide by Gluten-Free Living provides a list of easy meals and cooking utensils to have on hand.
Resources, Guides, and Webinars for Being Gluten-Free in College
Beyond Celiac provides a comprehensive range of resources, including a student toolkit and webinars with celiac students who excelled in college.
The Celiac Disease Foundation provides this helpful list of foods that those with celiac disease can safely eat.
Food Allergy-Friendly College Resources
Spokin’s list of top colleges for students with Food Allergies
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