Eating out should be one of the easy pleasures of life. For people with a food allergy it takes a little more planning. A meal you did not cook yourself always carries some risk. The good news is that clear habits and good questions make a real difference.

This guide covers what Australian food businesses have to tell you about allergens. It also covers how to talk to staff and what to bring with you. The aim is simple. You get to enjoy the meal and the company without guessing about what is on the plate.

Why eating out carries more risk

At home you know every ingredient and every pan. In a busy kitchen you have to rely on other people. Allergy & Anaphylaxis Australia leads Food Allergy Week each year, and its 2024 theme was “When eating out, always ask, always tell”. The national allergy body ASCIA notes that the risk of an allergic reaction increases significantly when eating out.

Part of the problem is silence. People sometimes assume a dish is safe because it looks plain or because they have eaten it before. Recipes change and suppliers change. Staying quiet about an allergy and assuming the food is fine raises the chance of a serious reaction.

What food businesses must tell you

Allergen rules in Australia sit in the Australia New Zealand Food Standards Code. Food Standards Australia New Zealand explains that Standard 1.2.3 lists the allergens that must be declared. Standard 1.2.1 says this information must be provided for unpackaged food as well, such as food sold in a restaurant. That means a cafe or takeaway shop has to be able to tell you about the allergens in what it prepares.

For unpackaged food the allergen information must be displayed with the food or given to you when you ask. Many places do not print it on the menu, so asking is often the only way to find out. According to Food Standards Australia New Zealand allergen labelling guidance, the allergens that must be declared include:

• wheat, fish, crustacean, mollusc, egg, milk, lupin, peanut, soy and sesame
• tree nuts, named one by one, such as almond, cashew, macadamia, pistachio and walnut
• barley, oats and rye when they contain gluten
• added sulphites at 10 mg per kg of food or more

Packaged food has its own plain English labelling rules, which began on 25 February 2024. Those labels must show a bold summary starting with the word “Contains” near the ingredient list. “May contain” statements are a different matter. They are voluntary and are not regulated by the Food Standards Code.

Before you go

A little homework saves a lot of stress at the table. Allergy & Anaphylaxis Australia suggests contacting the manager or chef ahead of time if you can. Check the menu online and check it again when you arrive, because menus can change. Booking a quieter time of day also helps, since staff have more time to look into ingredients.

The type of food on offer matters too, and seafood restaurants carry obvious risks for people allergic to fish or shellfish. The same group notes that Asian, Indian and Middle Eastern dishes can carry risks for people with nut and sesame allergies. That does not rule these places out, but it does mean extra questions. Planning a group night out? The social nights in our post on the mental health benefits of competitive games are more fun after a quick call to the venue.

Talking to staff when you order

Tell staff about your allergy before you order. Do this even if the venue uses a QR code ordering system. Mention it at every visit, even at a favourite place where you always order the same meal. A new cook or a new supplier can change what goes into a dish.

Expect to wait a little while staff check with the kitchen. That wait is a good sign that they are taking you seriously. Allergy & Anaphylaxis Australia offers a chef card where you write down your allergens. You can hand it to staff and ask for it to come back with your meal, so the right plate reaches you.

Keep your order simple where you can. Dishes with fewer ingredients and fewer sauces are easier for a kitchen to check. Ask about salad toppings and dressings, which often hide nuts, seeds or dairy. It also helps to stay in the seat you ordered from so the meal arrives at the right person.

Hidden allergens and cross contact

Some allergens turn up in places you might not expect. Peanuts can be in satay sauce and anchovies can be in Worcestershire sauce. Glazed pastries may contain milk or egg. Fried food can also be cooked in oil shared with other foods.

Cross contact is the other big concern. Restaurants cannot guarantee that a trace of an allergen has not reached your meal. Buffets are a particular risk because utensils are shared and foods can mix. Avoid sharing food, drinks, straws or cutlery with others at the table.

Restaurants themselves are being asked to lift their game here. FSANZ encourages food service businesses to train all staff on allergen risks and give clear and accurate allergen information. It also suggests that some customers with complex or multiple allergies may be allowed to bring their own food in special circumstances. Good allergy care is part of good service, and it sits well alongside the restaurant trends that make dining out a pleasure.

Carry your plan and your medication

If you have been prescribed an adrenaline device, carry it with your ASCIA Action Plan at all times. Allergy & Anaphylaxis Australia is clear that you should not eat if you do not have your adrenaline device with you. Make sure the people you are dining with know where it is. A quick word before the meal is much easier than explaining in a hurry.

If you think you are having a reaction during a meal, stop eating straight away. Tell the people around you. Then follow your ASCIA Action Plan closely. Your doctor can explain what your own plan means and when to use your device.

Special events and cooking at home

Weddings, work functions and parties are often catered, so the menu is set well in advance. A host can ask about dietary needs on the RSVP card. If you are the one planning, our post on wedding day stationery is a good place to think about adding that question. If you are a guest, reply early and tell the host exactly what you cannot eat.

Cooking at home is still the easiest way to control every ingredient. Simple recipes built from whole foods let you check each item yourself. Our piece on raw cacao and coconut oil is one example of a treat you can make with a short ingredient list. Always read the label on every packet, even for products you have bought before.

Frequently asked questions

Does a restaurant have to list allergens on its menu?

Not on the menu itself. Allergen information for unpackaged food must be displayed with the food or provided when you ask. That is why telling staff and asking questions matters so much.

Is a “may contain” statement a legal warning?

No. FSANZ says precautionary statements such as “may contain” are voluntary. They are not regulated by the Food Standards Code, so talk with your doctor about what they mean for you.

Should I mention my allergy if I have eaten the dish before?

Yes, every time. Recipes, suppliers and staff can change between visits. Allergy & Anaphylaxis Australia advises telling staff before each order.

Where can I find more help?

Allergy & Anaphylaxis Australia runs a free helpline staffed by trained allergy educators. Their advice on eating out with food allergies is also worth reading before your next booking. Your GP or allergy specialist can help with your own plan.

This article is general information only and is not medical advice. Please speak with your doctor or a qualified health professional about your own allergy and treatment.