Gluten free in Thailand: An entire realm of flavour

I’ll be completely honest, eating gluten free in Thailand requires a bit of extra care. This enchanting country known for its colourful temples, rich cultural heritage and of course, exquisite cuisine is an incredible destination.

However, if you’re living gluten free, you might be wondering how to savour all the delectable flavours without compromising your dietary needs.

Fear not, because in this guide, you’ll dive into the world of eating gluten free in Thailand. From must try dishes to potential pitfalls, make the most of your culinary adventure without gluten.

We’ve already learnt from our mistakes when eating gluten free in Bangkok, and discovered the joys of eating gluten free in Koh Phi Phi and Koh Tao. So let’s take a step back and look at the country as a whole and what I learnt.

What to avoid: Soy sauce is everywhere

While Thai cuisine offers plenty of gluten free options, it’s essential to be cautious of hidden gluten sources. Soy sauce is commonly used in Thai cooking and often contains wheat.

When ordering, make sure to specify “mai sai kluai thua” to ensure soy sauce isn’t added. From first hand experience I can say that ordering without this phrase can be a struggle.

Additionally, some fried foods might be dusted with flour before frying, so inquire about the cooking process. Avoid dishes that explicitly contain wheat noodles or bread, such as Pad See Ew or Khanom Jeen. Finally, always communicate your dietary needs clearly to restaurant staff to prevent cross contamination.

One tip that I missed out on but will definitely be taking forward with me on my next adventure, is printing out a few allergy cards. These are cards with chunks of text in the country’s language, explaining your dietary requirements.

I’ve heard from several sources that this is a great way to order with peace of mind. However be sure to print out a couple, as restaurants don’t always bring them back. If you do find yourself without, a lot of hostels will let you use their printer for free. Thai people are incredibly friendly!

Learning a few key phrases in Thai, such as “mai sai kluai thua” (no soy sauce), is immensely helpful too.

Must try gluten free Thai dishes

When it comes to gluten free Thai cuisine, you’re in for a delightful treat! One of the safest and most popular dishes is Pad Thai, a stir-fried noodle dish made with rice noodles instead of wheat.

Green curry and red curry are also typically gluten free, as long as they are made with a gluten free curry paste.

A couple of other great curries are a panang and massaman, which both quickly became two of my go to dishes. Quite similar in taste, massaman has a nutty sweetness to it whilst panang whilst still sweet, has a bit of a kick. You’ll find that most curries in Thailand have a few options, such as chicken, seafood, tofu or vegetables.

If you’re a fan of soups, Tom Yum and Tom Kha Gai can be made gluten free by substituting soy sauce with gluten free tamari. But be careful, a lot of restaurants don’t have tamari. So I’d pick a restaurant that lists their ingredients on the menu in full, which is a lot more common than you may think!

One absolutely delectable gluten free dish, is mango sticky rice. My god is this a treat, and a life saver if you’ve found yourself lacking a ‘proper’ dinner. This popular Thai desert is made with white rice, coconut milk and mango. It’s absolutely delicious and fills you up nicely. What’s more, is you’ll eat some of the best mango you’ve ever had in Thailand. What’s not to love?

Discover bustling local markets

One of the hidden gems of eating gluten free in Thailand is the abundance of fresh produce and local markets. Wander through the bustling marketplaces, like the famous Chatuchak Market in Bangkok, where you can find an array of tropical fruits, vegetables, and snacks that are naturally gluten free.

I particularly enjoyed the night markets in Krabi and Koh Samui, both of which had delicious rice paper spring rolls.

From juicy mangoes and dragon fruit to crispy papaya salad, these markets offer an authentic Thai culinary experience. Plus, it’s an excellent opportunity to interact with friendly locals and immerse yourself in the vibrant culture of Thailand.

One quick tip though, as I fell foul to this. As tempting as it is to get swept up in the fun, be careful. I tried a scorpion which surprisingly was delicious! However I ended up being very sick and I later found out that the abundance of fried insects that you’ll see on the streets, are dusted with flour and sprayed with soy sauce. A definite no go.

Gluten free accommodations and labels

Whilst not as advanced as Europe with its dietaries, Thailand is becoming increasingly aware of allergy restrictions, including gluten free diets. I found particularly on the more touristy islands such as Koh Phi Phi and Koh Tao, there’s restaurants and cafes that cater specifically to gluten free patrons.

Look for labels like “GF” or “gluten free” on menus or inquire if gluten free options are available. Always do you research before you go out too, or factor in some extra time to look at a few different menus. But I would also always recommend having some snacks too, just in case worse comes to worse.

Conclusion: It’s definitely possible

Eating gluten free in Thailand may require some extra care, but it is possible. Have a good list of dishes to rotate between and no what to look out for. Be prepared with a few phrases as well as an allergy card, and don’t be afraid to ask.

I promise you, the extra effort it takes is worth it and you will absolutely fall in love with this country. There’s a reason I spent seven weeks in this incredible place, and am planning to go back very soon.

Embrace the adventure, do your research, and let the flavours of this beautiful country transport you to a delicious world!