Enjoying the local cuisine is half the fun of travel but worries about hidden sources of gluten and cross-contamination can put a damper on the experience. Many diagnosed celiacs experience anxiety when traveling but it doesn’t have to be that way. With a food strategy in place, you can step outside your comfort zone to try new things while minimizing your risk of gluten exposure.
Making a smart decision about where to travel is the first step. Here’s what you need to know about the most gluten-free friendly countries and some helpful tips for enjoying the food while you’re there.
The Top Gluten-Free Friendly Countries to Visit
When considering the realm of gluten-free cuisine, certain countries that heavily incorporate corn and rice into their culinary traditions will undoubtedly offer an extensive array of delectable options for those with dietary restrictions.
In regions where corn holds a significant role in the local gastronomy, individuals adhering to a gluten-free lifestyle will find themselves spoiled for choice. Corn, in its various forms, becomes a versatile base for numerous dishes. From the tantalizing Mexican delight of tamales, enchiladas, and corn tortillas to the savory South American arepas and empanadas, corn-based dishes offer an explosion of flavors that cater perfectly to gluten-sensitive palates. What’s more, cornstarch often serves as an excellent gluten-free substitute in baking, providing a light and airy texture to bread, cakes, and pastries for you to enjoy on your travels as well.
Similarly, in countries where rice stands as a staple food, the gluten-free culinary repertoire knows no bounds. Asian countries like Japan, China, and Thailand boast a rich tradition of rice-based dishes that enchant the taste buds without a hint of gluten. Savor the delicate artistry of sushi, indulge in mouthwatering Thai curries accompanied by fragrant jasmine rice, or relish the Chinese rice dumplings – each dish offering a unique experience that leaves gluten concerns far behind.
Here’s a quick list of additional countries that tend to be very gluten-free friendly:
- Spain – Many classic Spanish dishes are gluten-free, like paella. You’ll also find plenty of gluten-free bakeries, and even gluten-free fast food.
- Mexico – From tacos to enchiladas, much of Mexico’s cuisine is corn- or rice-based. You’ll still want to be mindful of cross-contamination from shared fryers, but substitutions should be simple.
- Israel – Many traditional Israeli dishes are gluten-free, including shawarma. Many Israeli eateries offer a buffet of pickled vegetable toppings, so you can load up a plate at a modest price.
- Italy – Knowledge of celiac disease is high in Italy and there are very few places that can’t cater to gluten-free dietary restrictions.
- Vietnam – This is perhaps one of the easiest Asian countries for gluten-free travelers to visit. You’ll find plenty of rice noodle dishes and pho.
- Ireland – While Irish food isn’t the most gluten-free choice, many restaurants participate in a certification program that requires the listing of 14 different allergens. This makes it easy to sort through the options.
- England – The UK is incredibly diverse in its culinary offerings, so you’ll find plenty of gluten-free options in England as well as Ireland. London is a city you’ll definitely want to check out.
- Netherlands – This health-conscious European country is great for gluten-free travelers. You’ll find a wide variety of cuisines and many people understand the gluten-free diet.
- Colombia – Another country where corn is king, many Colombian dishes are corn- and rice-based. You’ll also find plenty of simple seafood dishes like ceviche.
- Costa Rica – As a Central American country, Costa Rican cuisine is heavy on the rice and beans. Casados, a classic dish, consists of rice, beans, fried egg, corn tortilla, and plantain.
- India – While some regions of this massive country may be more gluten-free friendly than others, many Indian dishes are served with rice.
- New Zealand – Celiac disease is fairly common in New Zealand, so options should be plentiful. Plus, food labeled gluten-free in New Zealand must contain zero detectable gluten (gluten-free food in the UK tests under 20ppm).
- Australia – Similar to New Zealand, Australia is a place where gluten-free options are abundant. The stigma surrounding gluten-free diets is incredibly low, so no one will bat an eye if you order a substitution.
This is by no means an exhaustive list. Generally speaking, Central and South America are very gluten-free friendly due to the reliance on corn and rice rather than gluten-containing grains. You’ll need to keep your wits about you wherever you travel, but you can make your life simpler by choosing countries where knowledge of celiac disease (or food allergies, at least) is common.
Whether you’re traveling domestically or abroad, doing some research ahead of time will ensure that you’re able to enjoy the local cuisine. Read gluten-free travel blogs to learn what’s worked for other travelers and to find recommendations for restaurants that offer gluten-free dishes or are able to make accommodations.
