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Alice’s tips for traveling with celiac disease.

I n this article Beyond Celiac CEO Alice Bast shares her top tips for traveling safely with celiac disease. She believes it’s important to continue living as “normal” a life as possible after a celiac disease diagnosis. That includes travel.

Travel can be nerve-wracking on multiple levels: coordinating schedules, taking time off, creating an itinerary, and paying for the many accommodations and excursions. For those of us with celiac disease, we also struggle to find restaurants that serve truly gluten-free food, stuff suitcases with snacks rather than clothes, and, unfortunately, may spend a portion of our vacation in the bathroom and bed, suffering from gluten exposure. 

A vacation is a time to experience new places, new cultures, and new people. It’s a time to relax. It should be a break from stress and routine, but sometimes that day-to-day routine is what helps people with celiac disease feel comfortable and in control: overseeing what food is bought, how it is prepared, and how it is served. That loss of control can bring about feelings of anxiety—not exactly a fun break. In some ways, vacations highlight our differences even more. We may feel judged by restaurant staff and locals, or even those relatives we might not see too often. The idea of vacationing again reminds me that we are never truly free from celiac disease. 

But it’s important for those of us with celiac disease to not allow the diet to intimidate us into staying home. I will not allow this disease to shackle me anymore than it needs to, and I encourage you to do the same. To help, here are some of my tips for staying healthy and sane when taking a trip: 

• Research the destination, culture, and food extensively beforehand. What sort of food do the locals normally eat, and does it contain gluten? Are there any dedicated gluten-free restaurants? It might be a good idea to get lodgings near those restaurants. Are there any language or cultural differences that would make asking for accommodations especially challenging? All things to consider. 
• Enlist an ally, if you can. If you’re visiting someone, ask them to try out restaurants before you go, or ask them to translate for you when at a restaurant. If you’re traveling with someone, ask them to remind you to double-check that your food is gluten-free.
• When you arrive at the destination, scope out the nearest grocery store. What products do they have that you can eat in case there are no gluten-free restaurants open? At the very least fruits and vegetables are internationally gluten-free. 
• Focus on the fun. It’s supposed to be a vacation, not an exercise in pain! Soak up the sun, see the nightlife, go hiking and investigate small, local stores. Eating is only part of the adventure.
• Plan for contingencies. Worst case scenario is you can’t find any gluten-free food or you get glutened. Be sure to pack a few filling gluten-free snacks (in your carry-on and checked luggage) and anything you rely on to feel better in case digestive disaster strikes. 
• Don’t beat yourself up. Not every trip will go perfectly, even without an autoimmune disease. Take your mistakes in stride and use them to improve your next trip. 

I do not pretend to have trip-taking down to a science. As much as I plan, things happen that are out of my control. But life is worth living, and traveling is part of what enriches the human experience. Yes, I may have the occasional negative experience, but I believe it’s better to try than to stay home for the rest of my life. 

At Beyond Celiac, we envision a future free from the burden of celiac disease. With our strategic science plan and shrewd partnerships, Beyond Celiac is already making strides toward that new world: one where those with celiac disease can travel freely, be spontaneous, and eat without fear—a world Beyond Celiac.

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Travacalm Natural Travel Sickness Prevention Tablets 10pk

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Genreral Product Description Non-drowsy TravaCalm Natural with ginger helps to reduces symptom of travel sickness and relieve nausea. Also helps to relieve morning sickness.

Travacalm Natural contains ginger (zingiber officinale), a traditional natural treatment for nausea and vomiting. The oils that ginger contains appear to relax the intestinal tract in addition to mildly depressing the central nervous system. Recent clinical studies confirm the effectiveness of ginger in the prevention of travel sickness and the relief of nausea (including morning sickness). Travacalm Natural is ideal for those who prefer natural treatments.

Suitable for adults and children 6 years and over, as well as pregnant or lactating women after advising doctor. Directions For Use For travel sickness, take initial dose 30 minutes before departure. Adults: Initial dose 2 or 3 tablets. Then 1 tablet every 2 hours as required. Pregnant or lactating women: Take tablets as required, but do not take more than 2 tablets per day. Children 6 to 12 years: Initial dose 1 tablet. Then 1 tablet every 4 hours as required. Children under 6 years: As professionally directed. Ingredients Active Ingredient per tablet: Zingiber officinale (Ginger) 500mg. No added sugar, lactose free, yeast free, starch free, gluten free, no artificial colours, no artificial flavours. Store in a cool dry environment. Warnings Always read the label. Follow the directions for use. If symptoms persist, talk to your healthcare professional. Please check ingredient listings on the actual product before use.

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Traveling Gluten-Free

Download the Printable Version of this Educational Bulletin

Published October 18, 2019

Whether you are planning a weekend getaway or an extended vacation, being on a gluten-free diet shouldn’t hold you back. With some advance planning and preparation, traveling while gluten-free is not only do-able, but may even expand your culinary horizons.

First, take the time to research, plan, and prepare. Once your destination is set and method of transportation determined, do some research on restaurants that offer gluten-free options along the way and/or at your destination. While other restaurants may still be able to accommodate your needs, those which indicate they offer gluten-free items are more likely to be a good bet. Finding new gems along your travel path can be very rewarding. But most importantly, doing the extra leg work beforehand will help ease the stress when hunger strikes. Taking some gluten-free foods along with you, whether traveling by car, plane or train should also be part of your game plan.

On the Road: Having handy snack and simple meal items on hand can be a lifesaver. Below are some suggestions for filling your cooler and dry goods tote. Many of these will work great at a roadside park; others are better for times when you’re in a hotel equipped with a microwave.

Packing your Cooler: Easy items to pack include: Individually packaged plain yogurt, aged cheese, hard-boiled eggs, gluten-free deli meats, pre-cut hardy veggies (broccoli, sugar snap peas, carrots, celery, cauliflower), hummus, bean dip, fresh salsa, and gluten-free wraps. Always make sure to have a fresh ice pack in your cooler to keep perishables fresh and safe.

Packing Your Dry Goods Tote Good options include: Canned whole or refried beans, canned gluten-free soup, canned fish (tuna, salmon, sardines), whole fresh fruit, avocados, nuts/seeds, dried fruit, gluten-free granola, quick cook brown rice, corn chips, popcorn, rice cakes, nut butter, jam, and whole-grain gluten-free bread. (Remember to include a can opener, as well as salt & pepper.)

In the Air:

Flying can be more challenging because flexibility is reduced. Not all airlines offer gluten-free food, and many airport restaurants do not offer gluten-free menu options. In addition, security regulations may inhibit travelers from bringing their own gluten-free food items. However, once again, a little research and planning can make your trip less stressful and more likely to keep you well-nourished and healthy.

First, research your airline. Some airlines offer special meals for individuals following certain diets including gluten-free. Only a few indicate that their meals are approved and monitored by a registered dietitian. Therefore, it is up to you to contact the airline regarding their gluten-free standards. Most airlines require customers to pre-order special meals 24-72 hours in advance.

Second, come prepared. Packing some gluten-free snacks and even meals from home can save you time, money, and stress when the unexpected occurs.

Follow the steps below to pack a TSA approved snack or meal.

• For ultimate ease pack dry snacks. However if you do want to take liquids or “gels” such as yogurt, hummus, salad dressing, or dips be aware that you must comply with TSA regulations. Any liquid or gel must be in a sealed container with no more than 100 ml (3.4oz) per container. Place all liquids and gels (this includes any carry-on toiletries) into a single quart-sized Ziploc bag.
• Each traveler is allowed only one Ziploc bag.
• Only pack whole fruit through security. Half eaten bananas or apples will be confiscated unless placed into a bag or properly wrapped.
• Dry snacks or sandwiches can be packed as long as they are wrapped or are in a sealed container. Do not wrap with aluminum foil as it will interfere with the x-ray machines.

Note: If you are traveling internationally, depending on your destination, you may need to toss out any uneaten perishable food items, including fruits and vegetables.

Packing your Carry On: Bringing gluten-free snacks and meals from home can make flying both easier and healthier. Airline meals are often high in sodium and rich in calories. Furthermore, the amount of water served on long flights is not enough to stay properly hydrated. This combination can easily promote dehydration and fatigue. Choosing to bring raw vegetables and fresh whole fruits (both of which contain a lot of water) and other low sodium snack options can help you stay fueled, hydrated, and feeling good. Including items like cheese, beans, nuts, and seeds can help keep you satisfied when on the go. Minimally processed snack foods such as plain corn chips, popcorn, or rice cakes can be great additions as well.

Mini Meal Ideas

• Bring a wrapped sandwich. (Be sure to include a small frozen solid ice pack if it contains perishable ingredients like deli meat.)
• Almond butter on gluten-free bread, crackers or rice cakes, plus a banana.
• Make an antipasti plate: bring sliced apples, cut carrots, aged cheese, 1/4 cup hummus*, and gluten-free crackers.
• Snack on low sodium popcorn, trail mix, and/or dried fruit.
• Always bring an empty water bottle to fill up after you pass security. This way you can stay hydrated on longer flights.

*Follow the TSA regulations above for liquids and gels.

Dining Out Whether you are on the road or flying to a foreign country, eating out is part of the fun of travel. Researching beforehand can alleviate stress and make for a more enjoyable as well as safe dining experience.

• Find out if there is a GIG support group in or near your destination. If so, get in touch. Reach out in advance to the listed contacts for local information regarding gluten-free restaurants and other resources.
• Look for GFFS certified restaurants . These locations have been certified by GIG’s Gluten-Free Food Services program (GFFS) and are equipped to provide safe gluten-free menu options.Since not all things can be planned, following are a few tips for successful gluten-free dining, wherever you are.

Since not all things can be planned, following are a few tips for successful gluten-free dining, wherever you are.

Gather information

Review the menu and identify if there are items which appear to be gluten-free. Then, speak directly with the staff to confirm gluten-free status of all ingredients and to find out whether practices are in place to avoid cross-contact. Evaluate whether or not you feel adequate precautionary measures are in place.

Ask questions

• Review the menu to identify items which appear to be gluten-free.
• Are separate cutting boards, utensils, fryers, and toasters used in order to avoid cross-contact?
• Corn tortillas in place of flour tortillas; gluten-free tamari in place of soy sauce.
• Rice in place of pasta; oil and vinegar/lemon in place of salad dressing

Express Appreciation If your dining experience is a success always thank the staff for accommodating your needs.

Finally, traveling can be an opportunity to explore and gather culinary inspiration to bring back home, especially if you are traveling abroad. Look for local markets, street vendors, and specialty grocers to find interesting new ingredients and recipes that highlight the local cuisine. (However, be careful, as sometimes seemingly gluten-free items may in fact contain gluten.) Sharing the newly acquired ideas, tools, or skills you have learned with family and friends is a wonderful opportunity to educate others around you.

Revised, 2017. Original article by Selva Wohlgemuth, Bastyr University Dietetic Intern, 2015

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10 Best Gluten Free Travel Destinations for Celiac Travelers

The original version of this guide was written wayyy back in 2019, at which point we were still living in San Francisco, working full time, and saving for the round-the-world trip that never quite materialized in 2020. But that’s a story for another time. 

Since then, we’ve quit our corporate jobs to focus full time on this here website, spent a collective five months in Europe over two years, settled in Portland, Oregon full time, and, most importantly for the purposes of this guide, eaten A LOT of gluten free food.

When we revisited this guide, we realized it needed some serious revising to make it reflect our most up-to-date experience.

So, over the winter of 2022, we did a full rewrite for this guide to bring you our top 10 gluten free travel destinations for – and this is crucial piece – foodie travelers with Celiac Disease.  

As we cover in our guide to gluten free travel, we truly believe you can travel anywhere gluten free provided you have access to a kitchen.

We know because we’ve spent a significant amount of time in both Colombia and Mexico, both of which seem like they’d be safe, but neither of which is particularly easy for Celiacs thanks to all sorts of hidden gluten. 

In this guide, you’ll find our top 10 gluten free travel destinations (cities, specifically) for gluten free travelers, ranked from 10 to 1. For each city, we’ll cover why we love the destination along with a few of the gluten free places we think you shouldn’t miss. 

By the end of this guide, we hope you have a couple of new cities to add to your (gluten free) bucket list, along with a few new bookmarked restaurants around the world. 

It’s worth noting here that we haven’t been everywhere in the world. Not even close. If there’s a place that you think belongs on the list, we’d love to hear it! Leave us a comment below and we’ll add it to our own bucket list. 

Disclaimer: Some of the links in this post, like hotel links, are affiliate links, meaning at no additional cost to you, we make a little bit of money if you click through and book. That being said, we would never recommend something to you that we don’t stand behind 100%.

The 10 Best Gluten Free Travel Destinations for Celiacs

Without much introduction or fluff, let’s get into our rankings!

This is all, obviously, really subjective. But that’s sort of what you’re here for, right? Our “professional” opinion on the best Celiac-friendly travel destinations. 

Well, here it is. We’re going to go from lowest ranking – which to be clear, is still a relatively high recommendation – and work up to our absolute favorite places to travel with Celiac Disease. 

10. Denver, Colorado

The vast majority of Alysha’s extended family lives near Denver, which means we’ve been out to Colorado’s capital fairly often over the past several years. 

We used to rate Denver more highly when it comes to its gluten free options, but after being on the road for a few years and experiencing a whole lot more of the world through a gluten free lens, it’s missing…something. And that something is hard to put our finger on. 

Denver sort of reminds us of a bigger Portland (where we live now) with a downtown core full of tall buildings and business suits surrounded by more residential areas with commercial strips with restaurants, bars, shops, etc etc. 

However, the one thing that stands out about Denver is how much it has changed over the past decade or so (and still is changing, evidenced by all the cranes around the city). 

And that change has brought a significant increase in the cost of living, which we think is one piece of the jigsaw puzzle that explains why a city is a good gluten free destination.

It’s the primary factor, we think, why Portland is so great while its bigger, more prestigious neighbors in Seattle and San Francisco are largely very “meh.”

Still, Denver deserves a spot on this list because there are a bunch of good dedicated gluten free restaurants in the Denver area (especially if you include nearby Boulder). 

The one thing that Denver is missing that every other city on this list has is a world-class gluten free bakery. Someone should start that!

Here are a few of our favorite gluten spots in Denver. 

• Quiero Arepas : If you know us, you know we’re huge arepa people. Specifically, the Venezuelan kind that are cut in half and stuffed like a sandwich. And Quiero Arepas are the best arepas we’ve had in the United States. They have two locations, one standalone restaurant south of downtown, and one in Avanti Food & Beverage in the Lower Highlands, which has a fun food hall vibe. 
• River and Roads Coffee : Come for the coffee, stay for the excellent baked goods and BREAKFAST FRIES. 
• Super Mega Bien : Great Latin American-inspired food right in the middle of the action in RiNo (so many acronyms! This one means River Arts North). Double check, but there is usually only one item on the menu – a dessert – that contains gluten. 

Read More: Gluten Free Denver – A Complete Guide for Celiacs

9. Montreal, Quebec

Montreal was an extremely pleasant surprise in terms of both the city itself, which quickly climbed our list of Canadian cities (sorry Vancouver), but also in terms of the gluten free scene. 

There’s a certain youthful energy that exists in cities with a big student population (and a relatively low cost of living), and Montreal has it in droves. It’s hip. It’s happening. The nightlife rivals cities like Las Vegas. It’s a good time all around. 

Oh, and the relatively low cost of living compared to other major Canadian cities like Vancouver or Toronto means that there is plenty of innovation to be had in the food and drink scene, which includes gluten free food. 

I guess it shouldn’t have come as much of a surprise that the French speaking part of Canada would have its pastry game on point, but there are several gluten free bakeries in Montreal that I wish I could pack into my suitcase and bring home with me. 

Unsurprisingly, there is also a great place for gallettes – essentially a savory crepe – that I went to on three separate occasions on one trip (so much so that they basically knew me by the third time). 

The point is that we spent a week in Montreal, and we fell in love. 

Here are our favorite gluten spots to eat in Montreal. 

• Crêperie du Marché : It is not an exaggeration to say that I went to this stall in the Marché Jean-Talon three times over the course of a week, and that they knew me by the third time I showed up, this time with Alysha in tow. Their specialty here is the savory galettes, which are traditionally made with a buckwheat batter (all crepes here are gluten free). They also have a nice selection of cider to go with them. 
• The Bakeries: There are two excellent gluten free bakeries in Montreal that are worth visiting, and they’re a few blocks apart (near Marché Jean-Talon). The first is Boulangerie Le Marquis and the second L’artisan Délices Sans Gluten et Sans Lait . Both have excellent pastries, though the sheer amount of choice at the latter option was mind-blowing (everything from pain au chocolat to eclairs and tarts). 
• Krapow : Great southeast Asian food out of a compact spot on Ave. Mont-Royal. The beef krapow, their specialty, is amazing, and we went here multiple times too. 

Read More: Gluten Free Montreal – A Complete Guide for Celiacs

8. Paris, France

For a variety of reasons, Paris – and France more generally – is the place where I get the most questions in real life. Paris is on a lot of bucket lists, and people have dreams of gluten free baguettes and crepes at a cafe along the Seine. 

It’s also one of the most controversial destinations – gluten free or not – because people have such high expectations of Paris going in.

Here’s the thing – France is TERRIBLE for Celiacs… with exactly one (okay, two or three, but that’s not nearly as dramatic or impactful) exception. 

Paris. 

French food is a nightmare for Celiacs. Between the love of fresh bread, contaminated fryers, and flour added to basically every sauce, French food isn’t even a little Celiac-friendly. 

However, Paris is actually a pretty good gluten free city. But the one thing you’re not going to find is gluten free French food (aside from bread and pastries – more on that in a second). Which, depending on what you’re looking for, may or may not be something you’re excited about. 

Paris, like many big cities around the world, has plenty of gluten free options. So many, in fact, that you probably won’t be able to make it to all of the places you’re excited about on a 3-4 day trip. 

Here are our favorite gluten free spots in Paris. 

• Boulangerie Chambelland : “I would go back to Paris just for Chambelland” -Alysha. This place is the real deal. They’re experts at both bread AND pastries, and we would put Chambelland in our top three gluten free bakeries around the world. It’s near Canal St. Martin, which is a little bit of a detour, but it is WELL worth it. Every day, if you can swing it. 
• Little Nonna : This Italian pizza spot near the Arc de Triomphe rivaled the best gluten free pizzas we had in Italy. Of the many 100% gluten free pizza spots in Paris, this was by far our favorite, and makes a great dinner option near the Champs-Elysees. 
• Cococo : This is a 100% gluten free Japanese joint in Le Marais, and after visiting twice over the past two years, it’s easily the most fun I had eating in Paris. They do gluten free bento boxes, which means a small bite of a bunch of different things, including fried chicken (which is the star of the show, we think). It’s right in the center, perfect for a lunch before or after, say, the Louvre. 

Read More: Gluten Free Paris – A Complete Guide for Celiacs

7. Los Angeles, California

When you boil it down, there are two types of people in this world. Those that prefer the vibe and layout of San Francisco, and those that prefer the vibe and layout of Los Angeles. 

Full disclosure – we’re very much the former. We lived in San Francisco for nearly a decade, and it’s one of our favorite cities on the planet.

And we’ve gotten comments and emails from people on the other side of this perpetual debate calling us typical snotty Northern Californians.

The one thing that we absolutely cannot stand about Los Angeles is the fact that you HAVE to get in a car and drive 30+ minutes to go ANYWHERE. 

However, it is absolutely undeniable that the gluten free scene in L.A. is miles ahead of San Francisco and the broader Bay Area. L.A. has a (large) handful of great, innovative dedicated gluten free restaurants, along with a couple of the best gluten free bakeries on the west coast (according to us). 

Our feelings on L.A. as a city remain mixed, but we concede that as a gluten free travel destination, it deserves a spot on this list. 

Here are a few of our favorite gluten spots in Los Angeles. 

• The Gluten Free Bakeries! Los Angeles is #blessed with a handful of great gluten free bakeries, though you’ll have to spend hours in traffic trekking across the city to get to them all. Of the many options, Kirari West was probably our favorite because of the texture on their pastries (particularly croissants, which are hard to nail!). Modern Bread and Bagel (which we’ll talk about below again) also has a location here, and their bagels are out of this world (particularly the sandwiches). Wow Bakes is a wildcard – it’s a one person operation, and you’ll have to reach out in advance to see how to make it work, but her sourdough bagels and doughnuts are great!
• Ecco Un Poco : Authentic Italian gelato right in the heart of L.A., and everything is gluten free (yes, including the cones). Last time we were here, we had a pretty extensive conversation with the people who turned out to be the owners about sourcing Italian ingredients like hazelnuts and pistachios. Delicious!

Read More: Gluten Free Los Angeles – A Complete Guide for Celiacs

6. Florence, Italy

Florence, the capital of Tuscany, also belongs on this list. Matt spent a week in Tuscany with his mom for her 60th birthday recently, and fell in love with the rustic nature of Tuscany’s food. 

There’s something special about a cool evening spent with good conversation, red wine, and pappardelle al cinghale (a thick pasta with a wild boar ragù). 

Florence is definitely a different vibe than the more rural parts of Tuscany. It’s a compact city that is perpetually full of tourists, but if we’re talking on a per capita basis, it probably is the best gluten free food city in Italy. 

From bustling pizza spots to traditional Tuscan trattorias lit by candlelight, there’s a wide range of gluten free Italian options to enjoy in Florence. 

Here are our favorite places to eat in Florence. 

• Sgrano : A 100% gluten free spot a few blocks away from the Uffizi Gallery, there are three things to know here. First, the street it’s on – Via dei Neri – is known for schiacciata, a Tuscan flatbread sandwich. People line up for hours to get their hands on one of them around lunchtime. Sgrano offers that experience, but 100% gluten free! Second is the restaurant, which offers a more robust menu including pizza. Third is their new osteria a few blocks away, which is a good place to go for a sit down lunch or dinner. 
• Da Garibardi : This is a cozy trattoria in Florence’s historic center that focuses on Tuscan cuisine. We thoroughly enjoyed our dinner here, and would recommend it. Especially for the pappardelle alla cinghiale. 
• Bottega Artigiana del Gusto : It’s a bit of a journey to get here, but this cozy little gluten free bakery on the other side of the river is worth it. They have a wide range of sweet and savory pastries, including ready-to-eat flatbreads and pizzas and great gluten free bread. 

Read More: Gluten Free Florence – A Complete Guide for Celiacs

5. Barcelona, Spain

Spain, like Italy, is a great gluten free destination.

Like Italy, it’s partially because of the almighty tourist dollar – the scene is generally best in big tourist destinations like Madrid and Barcelona – but also because there are active Celiac associations operating in both of those cities that provide resources to both locals and visitors. 

In particular, we used the map of certified establishments created by the Associació Celíacs de Catalunya (Catalonia’s Celiac Association) to help us find a few places in our gluten free Barcelona guide . 

We went back and forth between Barcelona and Madrid, and which city has a better gluten free scene. Ultimately, they’re roughly equal, and many gluten free restaurants and bakeries have been expanding to include a location in both, which is an interesting wrinkle. 

Barcelona slightly edges out Madrid in terms of the number of really good gluten free bakeries, so we’re putting it near the top here. 

Here are some of our favorite places to eat in Barcelona. 

• Jansana : Our favorite of the many gluten free bakeries in Barcelona! The pastries are where they really shine, and we were lucky to have stayed basically around the corner from them on our first trip, so we visited early and often. 
• The Fish & Chips Shop : IMPORTANT – ONLY ONE LOCATION IS DEDICATED GLUTEN FREE ( THIS ONE ). Things we didn’t expect to find in Barcelona (or anywhere else in Spain): gluten free fish and chips. However, this place makes some really good fish and chips, along with a bunch of other fried goodness in a similar vein. Get the coleslaw! 
• Manioca : Brazilian tapioca crepes are another food group that we’re obsessed with, and this was a find that was facilitated by the map from the Associació Celíacs de Catalunya. Everything is gluten free, and the star of the show are the tapioca crepes, with the pao de queijo (Brazilian cheese bread made with tapioca) and patacones (fried plantains) as worthy sidekicks. 

Read More: Gluten Free Barcelona – A Complete Guide for Celiacs

4. Rome, Italy

I know what you’re thinking. Rome? Isn’t that the land of pizza, pasta, and all things gluten?

I know that because that’s exactly what I thought before I had ever been to Italy. 

Turns out, Italy is one of the best countries to visit with Celiac Disease, provided you know where to look (which is what we’re here for). They have an active Celiac Disease association (the AIC – Associazione Italiana Celiachia ) that helps educate and train restaurants on how to 

provide a safe gluten free meal when there’s all sorts of gluten flying around. 

For more on why we love Italy for gluten free travelers, head over to our guide to gluten free Italy . 

Essentially, we like Italy because their gluten free food culture is relatively inclusive. At restaurants that cater to gluten free folks, you get to eat basically the exact same menu including pizza and pasta, prepared separately and safely, versus getting a small choice of salads (which is common in the US and other places in Europe). 

But now, let’s talk specifically about Rome, which we think is probably the best gluten free city in Italy (you’ll also find another one on this list). 

Rome is undeniably charming and romantic, but it’s also a massive city. Which means it has a nearly unlimited number of restaurants. Including a bunch of restaurants that are set up to serve safe gluten free food. 

Roman cuisine is equal parts simple and delicious, which is somewhat counterintuitive because we think of Rome as this rich, historic place. Which is true, for a small subset of Romans.

The vast majority of Romans a couple of thousand years ago were relatively poor, making do with simpler, cheaper ingredients. 

The four Roman pastas – carbonara, cacio e pepe, amatriciana, and pasta alla gricia – are all made of similar ingredients with small twists that differentiate them from one another.

We like amatriciana (the only tomato-based sauce) and carbonara (which should NOT have cream in it). 

• Mama Eat / Mama Eat Lab: While not 100% gluten free, Mama Eat is a pioneer in the gluten free dining scene because they take serving Celiacs so seriously (at least partially because the owner’s daughter is a Celiac). Separate kitchens, separate equipment, separate staff. They do it right. The result is safe, delicious Italian food with a focus on Roman cuisine. Get the amatriciana (a tomato-based Roman sauce) and the pizza, whose crust is the best we had in Rome. The original location is in Trastevere, and Mama Eat Lab is a few blocks from the Vatican (great option for lunch post-Vatican). 
• Le Altre Farina del Mulino : There are a few 100% gluten free bakeries in Rome, and this one is our favorite. Mornings bring cornetti con crema di Pistacchio (our favorite), while lunchtime brings pizza al taglio (pizza by the square slice, a Roman specialty) and other savory lunch items. 
• All the 100% gluten free gelato shops: If you’re in Italy and you’re NOT doing a gelato a day, we’d argue that you’re doing it wrong. Luckily, while normal gelato shops are a bit of a minefield of cross-contamination, there are at least three great 100% gluten free gelato shops in Rome, all right there in the city center. We love Grom , which has locations all over Italy and the rest of Europe (the gelato is really good), but Fatamorgana (near Piazza Navona or in Monti) and Fiocco di Neve (near the Pantheon) are also great options. All three are gluten free, including the cones. 
• El Maìz : As we’ve already covered, we love arepas, particularly the Venezuelan version which is stuffed like a sandwich. Who would have thought we’d find a 100% gluten free arepa spot in Rome? It’s in Prati, near the Vatican, and it’s well worth a visit for something a little different than Italian food. 

Read More: Gluten Free Rome – A Complete Guide for Celiacs

3. London, United Kingdom

Ah, London. Coming in at second in our gluten free city ranking is one of the best cities in the world, gluten free options aside.

It’s massive. It’s diverse. There’s a nearly unlimited number of things to do and see. And there’s a great selection of gluten free restaurants and bakeries. 

A few years ago, we took an impromptu two week trip to London in the springtime with plans to get out of the city into the broader U.K. for a few day trips. 

By the time the two week mark rolled around, we realized that we still had things that we wanted to do, see, and eat, and we never quite got around to leaving the city. 

Putting the lack of a language barrier aside, the pure volume of gluten free restaurants in London means it has to be somewhere on this list, and it’s the quality and diversity that really brings it up near the top of the rankings. 

We ate almost every single meal out over those two weeks, from street food (arepas!) to sit down restaurants (almost all were 100% gluten free), and barely made it to all the places we wanted to eat. 

Here are some of our favorite places to eat in London. 

• Pabellón : Excellent Venezuelan-style arepas – we walked a couple miles along the Thames to get here one last time before leaving London on our 2022 trip. It’s that good! 
• Niche : Our favorite sit down meal at a dedicated gluten free restaurant in London, Niche is excellent. We enjoyed the parmesan cheddar doughnuts and the pot pie (the fillings change seasonally). I have plans to make it back here for a Sunday roast on my next trip later in 2024. 
• Ceru : Our favorite gluten free meal in London! Although it’s not dedicated gluten free, the vast majority of the menu is gluten free (watch out for the pita bread, which is not gluten free). The sides changed our lives, introducing us to the pleasure that is oven roasted parsnips and polenta fries. 

Read More: Gluten Free London – A Complete Guide for Celiacs

2. New York City

If you’ve spent any time reading our guides, you probably already know that we’re very much city people. But New York City is A LOT, even for us.

Coming from cities like San Francisco and Seattle (and now Portland), where we’re used to a small downtown core with big buildings, it still impresses us that basically all of Manhattan is more than five stories tall.  

However, that “a lot” has plenty of benefits, one of them being the diversity and volume of people. And a big, diverse population usually means there is great food to be had! 

New York City probably wins as the best gluten free food city in the United States by volume. We still think – SPOILER ALERT – Portland is better on a per-capita basis, but in terms of the total number of safe gluten free spots, New York City is hard to beat. 

From gluten free bakeries with some of the best gluten free bagels we’ve ever had to 100% gluten free sushi spots and, of course, really good Italian food, New York City is a delight for gluten free foodies. 

Here are some of our favorite spots in New York City (there are way too many to list here, so read the full guide for more. 

• Modern Bread and Bagel : We’ve already mentioned one of our favorite gluten free bakeries in the world ( Chambelland ), this place also deserves a spot on the top three list for the bagels alone, which are pretty solidly the best gluten free bagels we’ve ever had, but also the rest of the baked goods. 
• Keste Pizza e Vino : In a city full of pizza, it’s actually kind of hard to find a good gluten free pizza in New York City. Enter Keste, which is our favorite of the few options in the city. One thing to keep in mind: they use gluten free wheat starch, which we’d consider safe for Celiacs (provided it’s labeled gluten free, which the one they use is) but NOT safe for people with a wheat allergy.
• Nami Nori : You know what we love? Places that make it fun to eat. Nami Nori is all about the temaki, a specific kind of sushi hand rolls. Their rolls are kind of like a taco, but sushi. The interior is nice, and we’d sit at the bar if we were to do it again to watch the artists create their little masterpieces. They now have three locations – the original in the West Village, plus Williamsbury and Montclair, NJ. 

Read More: Gluten Free New York City – A Complete Guide for Celiacs

1. Portland, Oregon

Listen, we’re almost certainly biased here given the fact that we moved to Portland a few years ago, with the excellent gluten free food scene (not to mention the great gluten free beer and cider scenes) playing a major role in that decision. 

We love to eat. More specifically, we love to try a lot of different types of food.

And if you’re a gluten free foodie, we strongly believe that Portland is the best city in the world for eating a wide variety of gluten free foods, from Burmese to Indian to Colombian, and just about everything else you could possibly think of. 

We have a few hypotheses for why Portland is at the top of the list in terms of gluten free food (and, we’d argue, food in general).

Our favorite – and the one we spend the most time discussing amongst ourselves and with friends and family – is the food truck to restaurant pipeline. 

For whatever reason, Portland has a very established food truck culture that has become famous. That thriving food truck scene has opened up a relatively low cost option for purveyors who are looking to try something a little different. 

Combine that expanded opportunity with the lower cost of living than other cities on the west coast like Seattle and San Francisco, and you have a fertile breeding ground for innovation in Portland’s food scene. 

There are countless examples of this phenomenon in the Portland food scene. Some of the city’s most famous restaurants today (Fried Egg I’m in Love, for example) started as food trucks, and have slowly expanded into brick-and-mortar. 

Portland is a great food city, gluten free or not, and you can spend a whole lifetime eating and drinking your way through the city and never run out of new and exciting things to eat. 

That’s our plan, anyway. 

Here are our favorite spots in the city. 

• New Cascadia Traditional : I think it’s rare to find a gluten free bakery that excels in both pastries and baked goods like bread, bagels, and pizza crust. Most of the time, with a few exceptions (many of which are in this guide), usually you’ll find that bakeries tend to specialize in one or the other. New Cascadia’s specialty is their breads. Their Farmhouse bread is our go to gluten free bread, and their bagels and pizza crust are also divine. That’s not to say their pastries aren’t good – their maple bars are excellent – but they really shine in the bread department. Go when they have their pizza oven going and you can get their pizza hot straight out of the oven!
• Groundbreaker Brewing and Mutantis : Two of the top five gluten free breweries in the country are a short drive apart from one another, and they’re both worth a visit if you’re into gluten free beer. And we do mean gluten free – meaning made with gluten free ingredients in a dedicated gluten free brewery – none of the gluten-reduced stuff that has made Matt sick many, many times. Both have a good gluten free food option onsite too (Groundbreaker has Salvi PDX , whose pupusas are a great companion to a beer). Mutantis has…
• Honey Butter Country Fare : A few years back, Honey Butter Country Fare was located up near Mississippi Ave, a few blocks from where we lived. We would go here once every other week or so, and it was a magical time to be gluten free and alive. Their specialty is gluten free fair food, like corn dogs, funnel cakes, and fried Oreos (but not real Oreos, because oats). Now it’s right outside of Mutantis in Northeast Portland, which is perhaps the best 1-2 gluten free punch in the city right now. 
• Kann : The most hyped restaurant in Portland history? Seriously, there was a full court PR press happening when Kann opened a few years ago, and we managed to snag a hard-to-come-by table one night by showing up at opening and waiting an hour or so. The food is Haitian cuisine with Pacific Northwest ingredients, and we’ve been twice now and would happily go a third time if we had a reason (and fourth, and fifth). This is probably the best place for a gluten free sit down meal in Portland (though it depends on what you’re looking for). Everything is gluten free and dairy free, including the desserts. Order the cauliflower, if they have it. 
• Berlu Bakery : Portland is blessed with a bunch of great gluten free bakeries, but this is by far the most unique. They make gluten and dairy free Vietnamese pastries every weekend (pre-order by Wednesday if you want the best selection!). Our favorites are Bánh Khoai Mì Nướng (a cassava root cake with seasonal fruit) and the mango or kiwi roll, if they have it. Their savory noodle soups are also excellent, and are a recent discovery of ours that we look forward to every time we order (which is about every other week, depending on whether we’re around or not). 

Read More: Gluten Free Portland – A Complete Guide for Celiacs

Matt is the founder and main writer behind Wheatless Wanderlust, which he started back in 2018 as a way to share his gluten free travel guides with his fellow Celiac travelers.

Since then, Matt and his wife Alysha have visited 18 national parks, spent three months in Europe and six weeks in Colombia, and have explored every corner of the Pacific Northwest, which is where Matt grew up.

He writes super detailed guides to the places they visit, bringing together personal experience and historical context to help YOU plan an amazing trip.

Hi Matt GF in Slovenia is easy and coeliac disease is well known. There may be issues with fried foods and potential cross contamination. Some dishes are prepared using flour as a base.

Vietnam is easy as well, with rice being the base grain for most meals, either as rice noodles or rice grain. The cuisine does not use soy, rather fish sauce which is naturally GF. Obviously, fried foods are no go, but it depends if rice flour or normal flour is used. Soup is fresh and most are clear of gluten.

Two easy places fir coeliacs to travel

Croatia and Slovenia were incredible food spots for myself (Celiac) and my SO (lactose intolerant) everywhere we went, people helped us find things on the menus and while there aren’t a bunch of dedicated GF places, we never had an issue, we just told them and they said “no problem” and brought us delicious food. We also ventured to our first Michelin star restaurant in Rovinj, Croatia (Monte) highly recommend!

Slovenia was on our list for last year before we had to postpone indefinitely! I totally didn’t know about that spot in Rovinj – I’ll have to add it to our list. We’ll make it to both of those places at some point, it’s a matter of when not if. Thanks for your comment!

If you haven’t been to San Diego recently, it’s great! Citywide, most restaurants are mindful of the GF diet. Little Italy has some of our best restaurants in the city and they all have gluten free options and menus! Even our dim sum spot has a GF menu. Overall, I think it’s easier & safer to eat than LA, because LA only has some areas & then the hipster restaurants.

We sure have! Loved San Diego – particularly the Boston Cream Pie donut we had at the Gluten Free Baking Co.

My husband and two kiddos have celiac. We just returned from a trip to Costa Rica and were thrilled with all of the GF options. We found a lot of GF food (pasta, cereal, crackers, etc.) in the grocery store, and a lot of restaurants had the GF symbol next to menu options. It was fantastic!

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Travacalm Travel Sickness Original 10 Tablets

Description:

Use TravaCalm Original Tablets for the prevention of travel sickness.

The triple active formula is specially formulated with two ingredients to help prevent travel sickness, as well as caffeine to help counteract drowsiness. TravaCalm contains a combination of dimenhydrinate, hyoscine hydrobromide and caffeine. Dimenhydrinate is an antihistamine that has an anti-vomiting effect. Hyoscine hydrobromide is an anticholinergic drug. Anticholinergics have a wide variety of actions and are well known for their use in the prevention of travel sickness. Dimenhydrinate is longer acting than hyoscine hydrobromide. Both ingredients may cause drowsiness. The addition of caffeine helps to counteract the drowsiness’s, itchy nose & runny nose.

TravaCalm Original is for the prevention of travel sickness when travelling by car, boat, ship or plane. 

Suitable for children aged 4 years and over.

Ingredients:

Each tablet contains: Dimenhydrate 50mg, Hyoscine hydrobromide 200 mcg, Caffeine 20mg Acacia, Hydrogenated vegetable oil, Lactose monohydrate, Magnesium stearate, Wheat starch

Usage Directions:

Take 30 minutes before departure.

Adults: 1 or 2 tablets. Repeat four to six hourly if necessary (do not exceed 4 tablets in 24 hours).

Children: Not recommended for children under 4 years of age. 4 to 7 years take half a tablet. 8 to 13 years take one tablet. Repeat six to eight hourly if necessary (do not exceed three doses in 24 hours).

Store in a cool dry environment.

Store below 30°C Protect from light and moisture

Always read the label and follow the directions for use. If symptoms persist, talk to your healthcare professional. Keep out of reach of children.

Ask your doctor or pharmacist before use, if you are pregnant or likely to become pregnant.

While using this product, it may cause drowsiness if affected do not drive a vehicle or operate heavy machinery.

Avoid alcohol. Contains lactose.

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Gluten-Free Thailand: Celiac Travel Guide

May 6, 2022 · 8 Comments

This gluten-free Thailand travel guide will help you be prepared to visit the land of smiles with celiac disease. But heads up, it isn't easy!

This post may contain affiliate links. Please see my disclosure page for more information. Thanks! This post was updated in July of 2022.

Thailand's friendly people, diverse history, stunning temples, and picturesque beaches were some of the reasons we fell in love with this backpacker's paradise. But since celiac disease is not as common in Asia as it is in other parts of the world, it definitely requires planning and preparation. It's definitely challenging. But if you are going to Thailand, rest assured that this guide will help you feel a little more prepared to eat there!

Dylan and I spent three weeks in Thailand in March of 2019 as part of our six-month round the world trip. In this guide I'm walking you through my top tips for visiting Thailand with celiac disease. You can read my 3-week itinerary for Thailand here and how we planned a 6 month trip around the world to more than ten countries right here .

NOTE   & DISCLAIMER

Everyone’s experience with celiac disease is different. Dedicated gluten-free facilities are usually the safest places to go, and you’ll some of those listed here. For non-dedicated facilities and restaurants, I only recommend places I have visited or where clear protocols are in place for celiac diners. My experience is not your experience. This is a guide – a list of suggestions to point you in the right direction.   Restaurants can change. Use your own judgment and only eat where you feel safe doing so . Please be aware that restaurants in Thailand are lacking in recent, updated reviews due to the country being closed to tourists from the pandemic. Visiting Thailand now will be even more challenging than when I visited in 2019.

This guide was originally published in Gluten-Free Living Magazine in 2019. It has been updated here for your reference. Always double check as places may have changed since the pandemic as I visited in 2019.

Gluten-Free Thailand Travel Guide

About Celiac Disease in Thailand

In general, celiac disease is not as common in Asia as it is in other countries. The prevalence of gluten-free food is thanks to a large part in tourists. You'll find that large cities like Bangkok or Chiang Mai will have more gluten-free options and products in supermarkets available.

But unfortunately, due to cross-contact, lack of awareness of celiac disease, and use of sauces with wheat (soy sauce and oyster sauce), Thailand will be challenging- especially in restaurants. But you're here and reading this guide, and that's a great place to begin!

Staying Somewhere With A Kitchen

Upon our arrival in Thailand, I was extremely nervous about finding safe food, as I was not familiar with Thai cuisine at all. And rather than expose myself to more possible risk by dining out for almost every meal, Dylan and I opted to find a place with a kitchen for the first few days.

And this was really helpful and kept me calm our first few days in Thailand.

It's why I highly recommend booking a place with a kitchen when traveling with celiac disease. It gives you the option to balance out speaking up and risking exposure at restaurants by preparing something easy, safe, and quick in your accommodation. We also did this for the majority of our trip.

You can do this by booking an Airbnb (make sure it's owned by a local, so you are supporting the local community and economy) , using Booking.com to find a small apartment, or just reserve a hotel room with a kitchenette, microwave, or refrigerator. When deciding on a location, try to book something close to a market or grocery store, if possible. If it's within walking distance, even better!

During our time in Thailand, Dylan and I stayed in this Airbnb in the Sukhumvit neighborhood of Bangkok , then this hostel with a full breakfast in Chiang Mai , and various hostels/guesthouses on the island of Koh Lanta. You can read more about where we stayed in my 3 Week Thailand itinerary here.

Learn About Thai Cuisine & Take A Cooking Class

Thai cuisine is filled with various dishes, spices, curries, stir-fries, and steamed dishes. The more you know about Thai cooking, the better equipped you will be to visit Thailand with celiac disease. It means you will know what recipes contain what ingredients, what dishes are safer, and which to stay away from.

I highly recommend taking a Thai cooking class when visiting Thailand to further understand the ingredients that go into common dishes you'll see on restaurant menus. The more information and knowledge you have about Thai food, the stronger advocate you can be for yourself.

Dylan and I took a Thai cooking class in Chiang Mai, with Mama Noi's Thai Cooking School . The experience was excellent. We each had our own clean cooking tools and station, and I brought my own gluten-free soy sauce and oyster sauce from a brand called Megachef, that I found at the local Rimping supermarket. I was able to eat almost every dish we made that day except one!

The class was so much fun to be a part of, and everything we made was scrumptious. I learned how to make gluten-free pad thai from scratch, which is still a dish I enjoy making at home on a regular basis.

Gluten-Free Groceries in Thailand

In large cities with a lot of tourists, such as Bangkok or Chiang Mai, you'll be able to find gluten-free imported products in larger grocery stores. I was also able to do this in Ubud, Bali, Indonesia , and Hong Kong .

Unfortunately, there's not really great labeling of gluten in packaged foods in Thailand, and I didn't buy anything that wasn't in English I could clearly read. You can use your phone and the Google Translate app (and your camera) to translate ingredients on packages. However, you will find plenty of fresh fruits and vegetables, protein, and rice to cook your own meals.

Rimping supermarket in Chiang Mai has an large selection of gluten-free imported products, as well as most of the large malls & grocery stores in Bangkok!

How To Find Safe Restaurants in Thailand

Locating gluten-free food can be tough when you're traveling - especially abroad. And while it's critical to speak to the restaurant directly to make sure their protocols work for you , sometimes you just want to get an idea of what's available. One of the best ways to do that while traveling is by doing your research first , on an app/website like FindMeGlutenFree.

FindMeGlutenFree can help you get an idea of what gluten-free restaurants, bakeries, and safe menus are available in Thailand. Yes - this app is used around the globe! And with a Premium Subscription , you can filter by most celiac friendly, see what's open now (so you don't drive all the way to a bakery for breakfast and discover it's closed) , and what's gluten-free in the direction you're headed. It's like Google Maps, but a gluten-free version. And no Ads!

I've been a FMGF user for over a decade, but I think their Premium version is much more effective. Take $5 off a Premium Subscription with the code THENOMADICFITZ to make your trip to Thailand less stressful.

Note: This app is usually very helpful when traveling, but in places that were closed to tourists during the height of the pandemic, they are very outdated . So it's going to be up to you to speak up, understand Thai food and know what dishes are *usually* safe, and give yourself a break by staying somewhere with a kitchen. And to help with restaurants - you should definitely have a translation card.

Gluten-Free Thai Dining Card

Do you speak Thai?

I learned to say "Thank you" and "Hello" during our three weeks in Thailand.

Unfortunately, my skills as a former Spanish teacher didn't really matter in Asia, unless I ran into someone who spoke Spanish .

But using proper colloquialisms, grammar, and vocabulary makes a big difference in comprehension - regardless of the language you are speaking.

That's why a restaurant card properly translated into the local language allows your host, server, or chef to know what foods you can and cannot eat, and how the preparation of your food is critical to your health and safety. Google Translate is great for identifying individual words (and you can download the app to use when reading menus or products), but it is not ideal for explaining your needs in restaurants.

This Thai restaurant card , created by fellow celiac and world traveler Jodi of Legal Nomads , is translated by a local in Thailand, to be sure travelers are understood. It goes into detail about cross-contact and ingredients to help your dish be prepared as safely as possible. This is crucial, especially in Asia where celiac and food allergies are not as common.

In general, in most touristy areas, people do speak English. But it always helps to try and speak the language of where you are visiting. This is their home, not yours. A Thai dining card will help with this.

Things To Be Careful Of Eating Gluten-Free in Thailand

One of the biggest challenges of visiting Thailand with celiac disease is cross-contact and sauces . This will especially apply to food stalls and outdoor markets, where there is one cooktop for everything. You really won't be able to get a lot at outdoor markets except mostly fruit/fruit smoothies (what I always had) and mango sticky rice. The majority of items will be risky due to cross-contact.

Soy sauce, fish/oyster sauce contain wheat, so they are not safe to consume with celiac disease. Pad Thai is also not gluten-free, due to the sauces. Yes, they use rice noodles, but the sauces are not. The sauces will be the bane of your existence when in Thailand.

Here's a list of some of the dishes I ate in Thailand in restaurants where there were no specific gluten-free options mentioned. Please keep in mind that for each of these dishes, I always spoke to the server, used a Thai translation card, asked about the ingredients, confirmed it was made separately, and that no soy sauce or oyster sauce, or other flavorings were added, where applicable. Some of the dishes I ate in Thailand :

• Plain steamed white rice
• Curries: Massaman curry (chicken, potato, peanuts - I ate this daily in Koh Lanta ). Most curries are gluten-free, but always double check.
• Fresh fruits
• Mango sticky rice
• Eggs - scrambled or fried
• Fruit smoothies (only from smoothie venders that served fruit only. No cookies or anything else)

Restaurants With Gluten-Free Food in Thailand

Since my visit to Thailand was 3 years ago,  I cannot speak to the current gluten-free safety procedures of the restaurants we visited as they may be outdated .  And due to the pandemic and the fact that Thailand was closed to tourists for over a year, many reviews/places online are not up to date. It is up to you to do your own due diligence and verify these places are options for you when you visit Thailand. This section was last updated in July of 2022.

We stayed in an Airbnb in Bangkok to be able to cook our own quick meals and did minimal dining out as we got accustomed to Thailand and Thai cuisine. According to my research and FindMeGlutenFree , there aren't many dedicated gluten-free places in Bangkok. But there are a few options you can try:

Theera Healthy Bake Room: Vegan and gluten-free bakery in Bangkok! For more information, visit their website . They serve breads, snacks, and desserts.

Rice Bakery : Gluten-free bakery. While I know this place was open pre-COVID, I can't find any updated information if it still is, or has closed. Here's the website with more information.

Peeps Thai Eatery : We ate here and had gluten-free dishes back in 2019. The staff was well aware of allergies and cooked everything separately - with gluten-free sauces. A rare find! The last I read they were reopened in 2021, but that's the last I have found. Their Facebook page is here.

Malls: The malls in Bangkok are massive, and wonderful places to cool off when it's almost 100 degrees Fahrenheit. In some malls I was able to find acai bowls or smoothies, or rice.

Chiang Mai is a backpacker paradise and was home to one of the best gluten-free spots - but unfortunately, due to the pandemic, many places we spent a lot of time in have now closed. We stayed in a hostel that had a full kitchen available and fresh breakfast every morning (fruit and eggs).

Unfortunately, there are no 100% gluten-free places in Chiang Mai anymore.

Pink House Garden: CLOSED (Sad News) : It breaks my heart that the BEST Thai restaurant, Pink House Garden which was 100% gluten-free that we went to almost every day in Chiang Mai back in 2019, has closed due to the pandemic. This is where I had my first bite of pad thai and fell in love with Thai food in a 100% safe way. The owner is still making vegan & gluten-free cakes for pickup/takeaway, but the restaurant has closed. This is truly such a loss for the Chiang Mai gluten-free scene as they were cheap, delicious, and the staff so friendly.

Butter is Better : This diner has two locations in Chiang Mai and serves American fare with lots of gluten-free options, including meals and baked goods. I am not sure if their options are the same as they were in 2019. In previous years, they had many gluten-free choices, including baked goods, pancakes, sandwiches, cakes, etc. and strong understanding of allergens. Please inquire with them directly.

Salsa Kitchen : This is a Mexican restaurant in Chiang Mai, down by the university, with great tacos and corn tortillas. They were aware of allergies when we visited in 2019, and everything was very good. Their Facebook page can be found here.

Pa's Fruit Smoothies:

My friend Jodi, of Legal Nomads , who has lived around the world with celiac disease, wrote about Mrs. Pa and her fruit smoothies at the Chiang Mai south gate night market . Her smoothies are phenomenal and only 20 baht (less than $1USD) - Dylan and I paid her a visit almost every day and it became a ritual. After speaking with Jodi, I learned Mrs. Pa is doing very well and still keeps in touch. I hope one day to return to Thailand and enjoy Mrs. Pa's smoothies and her lovely company again someday!

The island of Koh Lanta (also spelled Ko Lanta) had very minimal gluten-free options. I relied on my knowledge of Thai cuisine and stuck to the same dishes every day we were there (eggs and fruit for breakfast, curries and rice for lunch/dessert, plus any snacks I could find at local markets). We stayed at small beach resorts & hostels that had breakfast available.

The only restaurant we visited that had gluten-free meals on the menu was The Happy Veggie , which is a vegetarian/vegan restaurant. The portions were tiny, and after walking 1.5 miles in the 100 degree heat, I was really upset and starving!

For more information about planning a trip to Thailand, be sure to read my 3-week itinerary to all three of these locations - Bangkok, Chiang Mai, and Koh Lanta!

Final Thoughts: Gluten-Free Thailand

It's tough looking back on Thailand because I know that anyone who visits now, it's going to be much different than the experience I had in 2019. But I'm hopeful that as tourism comes back to Thailand, maybe more gluten-free places will pop up again like Pink House Garden. It truly was a magical place (and 100% gluten-free) that made cities like Chiang Mai, one of my favorite destinations around the world.

Be careful of sauces and cross-contact in Thailand. Learn about Thai cooking and hidden ingredients so you know what to expect. And most importantly, book a place with a kitchen so you have the option to cook for yourself!

Thailand isn't easy to visit with celiac disease, but it is possible. I hope this guide has helped!

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Daniel says

July 14, 2022 at 11:07 pm

Great post about Thailand. I love the emphasis on finding a place with a kitchen. Unfortunately, Thailand is EXTREMELY difficult for celiac disease. Unless you have a great command of Thai language (or someone you know) and the ways gluten can sneak in foods in Thailand, I'd recommend anyone with celiac to really stay away from street food unless it's something like fresh fruit, mango sticky rice, etc.

One thing that might be helpful to add to this blog post is seasoning powders and MSG, which are used everywhere. Plain white MSG is usually okay, but in Thailand, there are two seasoning powders called Rosdee (รสดี) and something else I forget the name of. They DO have gluten and are used a lot :(. Unfortunately, it makes the usual dishes of curries and the like more of a crapshoot, because they are sometimes used. So while a restaurant might not use soy sauce, these powders can sometimes be used, especially on meats.

Jennifer Fitzpatrick says

July 16, 2022 at 5:50 pm

Thanks for sharing. As I stated in the post, street food is very limiting due to cross contact and I only recommend fruit, mango sticky rice, or fresh fruit smoothies that ONLY make fruit smoothies. Having a Thai translation card can help with those hidden ingredients as well.

Stefan Lindholm says

August 29, 2022 at 6:16 pm

I havent been to Thailand yet since I got celiac disease. Benn there on and off fot 30 years. Good information. Thank you. One thing that surprises me is that in most blogs I never see tom yum mentioned. To me it seems very safe and fortunately it is my favourite thai dish if not my favourite in the world! /Stefan

August 30, 2022 at 11:23 am

Thank you Stefan for your comment. Unfortunately I believe it would be the fish sauce in Tom Yum soup that is the culprit, which typically contains gluten. I use gluten-free soy, fish, and oyster sauces when recreating dishes at home from our time in Thailand. Hope that helps!

January 03, 2023 at 2:55 am

Fish sauce almost never contain gluten. The most popular thai fish sauce does not contain gluten.

January 04, 2023 at 2:24 pm

Thank you for this clarifier! I misspoke in my earlier reply and was thinking of oyster sauce. Apologies! Soy and oyster sauce are still two sauces I would be most careful with when it comes to Thai dishes.

Eduardo says

September 21, 2022 at 12:20 am

If you're visiting Chiang Mai you can say hello in the "Gluten Free Chiang Mai" Facebook group. I've posted there a google maps resource with 40+ restaurants that have gluten free options. There is no coeliac safe place in this city.

If you're going to Bangkok there is also a facebook group, and they have also created a google maps resource with 100+ locations now.

September 21, 2022 at 9:10 am

Thanks for sharing!

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Airlines, restaurants and hotels are all making travel easier for people with sensitivities to foods like peanuts, wheat and milk, but it’s still critical to be your own advocate.

By Lisa McCarty

For the 33 million Americans managing any of the most common nine food allergies — including milk, eggs, nuts, wheat, soy, sesame and different types of fish — traveling safely can be challenging, but it’s becoming easier.

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Pack to protect yourself

Consider packing allergy-friendly snacks for your trips. Some of the reliable brands without peanuts, tree nuts, gluten and dairy are MadeGood and Enjoy Life . (Make sure to double-check all ingredient labels anyway to be safe.) These portable products include snack chips and granola bars . For travel within the United States you can also store fresh fruit in resealable bags with reusable mini-ice packs, which are permitted in carry-on luggage, but the ice packs must be placed with other liquids when you’re passing through security.

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Tell your hotel what you need

The Americans With Disabilities Act helps to protect those with food allergies by giving them the right to ask for necessary changes in hotel policies or conditions that place them at a disadvantage. However, hotels and rental properties can’t always guarantee allergy-conscious accommodations. When booking, prioritize establishments rated highly by other travelers with dietary sensitivities in online tools like the Spokin app and blog. The service allows you to search allergy-specific reviews of hotels and restaurants. Walt Disney Resorts, Hilton, Marriott, Fairmont, Kimpton and the Four Seasons are a few highly rated global hotel chains . Additionally, all Kimpton Hotels around the world offer a Forgot It? We’ve Got It program, in which they stock nonallergenic toiletries and snacks.

Most hotel booking apps allow you to limit your search to rooms with a kitchen, should you prefer to have the control that comes with preparing your own meals. If you can’t book a room with a kitchen, you may be able to ask the front desk for a microwave and a mini-fridge to store and reheat your own meals. When you book, personalize your profile with details of your dietary sensitivity and confirm with managers upon arrival. Be sure to ask them to also make their staff aware.

Airbnb and Vrbo properties typically come with a full kitchen, but remember to wash cookware and service items with hot soapy water before use to reduce the risk of contamination.

Fly allergy-friendly skies

The Air Carrier Access Act , like the A.D.A., protects airline passengers with dietary sensitivities by permitting early boarding for travelers to clean the seats and other surfaces. Although many airlines do not currently serve peanuts, a common allergen, there is no guarantee that onboard snacks do not contain traces of peanuts, which could set off a reaction. Some flights have designated areas called buffer zones, where peanut products are not served or eaten by passengers. Contact the airline before booking to learn about the specifics of your flight.

At the airport, Spokin can help locate nearby suitable meal options in 80 countries. You can filter by your specific dietary restriction and view thousands of user reviews for each establishment. The FindMeGlutenFree app searches worldwide airports for celiac-friendly options.

Talk to the chef

It seems simple, but filtering a Google Maps search with the keywords “specialty markets” can reveal a world of allergy-friendly options as well as helpful reviews. Organic markets or health stores are often good alternatives for people with food intolerances.

If you’re planning to eat out, platforms like OpenTable allow you to make direct requests for accommodations in 80 countries. The AllergyEats app lets you search for restaurants with dietary restrictions by state , but it is available only in the United States.

For international destinations, consider carrying a downloadable chef card from the nonprofit group Food Allergy Research & Education to convey, in any of the 10 languages besides English offered on its website, what foods a restaurant must avoid serving you. The iTranslate app can translate from a photograph of a menu or a sign to help you convey your needs to the restaurant staff.

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Lisa McCarty is a writer and a women’s health advocate. You can follow her on Instagram and Twitter .

For more travel advice, visit our collection of Travel 101 tips and hacks.

An earlier version of this article incorrectly included two brands in a list of those with reliably safe products for people with food allergies. Some products from Goodie Girl may contain tree nuts or dairy, while some from Simple Mills may contain peanuts, tree nuts, gluten or dairy.

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By babysteps February 2, 2008 in Gluten-Free Foods, Products, Shopping & Medications

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I did a search and found lots of folks mentioned Boiron's products, but just FYI I called to make sure their "cold calm" and "oscillococcinum" (the flu remedy) were gluten free, they emailed:

"Thank you for your interest in homeopathy and Boiron's homeopathic medicines. Oscillococcinum and Coldcalm are free from gluten. The machines used to produce these medicines are dedicated to those products and do not come in contact with any gluten sources. "

sounds good to me!

Also, on phone, sounds like they assume oats and/or oats-related products have gluten in them (also helpful!)

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Share on other sites.

Thanks for posting this! I have had good luck with the Cold Calm for keeping colds away and never thought to check. It is great to know both these products are gluten free.

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