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Is It Possible to Eat Gluten Free in China?
It is possible to eat a gluten free diet in China, you just need to prepare yourself prior to travelling here. Eating a gluten free diet whether you are gluten intolerant or coeliac can be difficult at times but it is particularly difficult when travelling. Some areas of the world are a little easier but I was pretty concerned about China as I couldn’t find any exact information on gluten free options that I could trust. In my experience having travelled there for a month my opinion is it is challenging but doable!
I always have hope that Asian countries will be more rice based making it easier but sadly China is much like other Asian countries where there is a culutral reliance on wheat, particularly in Northern China. Being coeliac myself I am not willing to ‘just eat gluten until you get home’ and would rather live on bananas than take that option. In saying that each persons choice is their own. My personal choice is I will not eat gluten and will eat the most boring things rather than do that. I am a traveller first and coeliac second and won’t let it stop me from exploring new places. In saying this there are many people who will plan their days out around getting to gluten free restaurants or bakeries and while I would love this, I will only go to them if they are near to somewhere I am already going. My priority is to travel and I will eat what gf options I can find along the way.
Is Cross Contamination an issue in China?
Cross-contamination is a reality you can’t escape, this is true anywhere you choose to eat, even in your home town. There is no getting away from it, you have to trust that the people who are serving you do what they say they will and that is hard. Being glutened is not fun for anyone especially when you work so hard to avoid it. Eating gluten free is much easier in large cities such as Shanghai but also surprisingly possible in rural China. This is how I travelled for 1 month in China on a gluten free diet.
Disclaimer:
This guide is based on my personal experience travelling in China while following a gluten-free diet. It is not medical advice. Everyone’s level of sensitivity and health requirements are different, and you should make your own informed decisions based on your individual needs. Always consult a qualified healthcare professional if you have concerns about managing a gluten-free diet or allergies while travelling.
Understanding Gluten in Chinese Food (What to Avoid)
Sadly much of the exciting Chinese food contains gluten as there are hidden gluten sources in most dishes for example:
- Soy sauce (almost always contains wheat)
- Oyster sauce
- Hoisin sauce
- Vinegar (some types)
- Dumplings, noodles, bao buns
- Even dishes like fried rice as they can contain sauces that contain gluten.
Naturally Gluten-Free Chinese Foods You Can Safely Eat
These are naturally safe foods you can eat in China which should be 100% gluten free, it is not an exciting list but for me when travelling safety is my first concern and interesting food is my second:
- Plain steamed rice
- Stir-fried vegetables (I ask for no sauce unless I am able to check that the sauce is gluten free visually-do not take anyones word for it )
- Egg and tomato dishes – no sauces
- Plain grilled meats no sauces
- Simple broths and soups – confirm no sauces such as soy, vinegar etc are in it.
I realise that my safe list is boring and also frustrating as you still have to confirm that it doesn’t contain sauces however that is just a reality of travelling in another country. Yes it becomes annoying to have to constantly ask people using google translate and go back and forth-sometimes I will just avoid the situation and choose white rice and an omelette for it to be easy.
How to Order Gluten Free Food in China (Without Speaking Mandarin)
I always have google translate on my phone and often screenshot the question “does this have wheat flour or soy sauce in it?” So I just show it quickly and don’t have to type it out each time. Usually there is a nod or shake and then I can turn on the microphone and let them tell me.
I also have a gluten free translation card that I use, it explains what I can and can’t eat and why. The problem with many of these cards is that it explains too much and becomes confusing for the local person cooking the food who is usually in a rush. I use this simplified version and have attached it here so you can download it, save to your phone and just us it when ever you are unsure about the food.
Gluten Free Translation Card (Download + Copy)
You can screen shot or download this gluten free translation card for China to use for yourself. It is free to download, by entering your email you will subscribe to our list and get updates on our new adventures. No spam, we only email once per month with updates!
Best Cities in China for Gluten-Free Travel
Big cities are easier to travel in as there is more chance of gluten free menu options already being offered due to higher western tourist numbers.
- Shanghai
- International restaurants, higher gluten free awarenes particularaly in big hotels
- Chengdu
- Spice-heavy but customizable dishes
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Best Regions in China for Gluten-Free Travel
These are the regions that are more rice based and where I found gluten free eating much easier.
- Yunnan Province – rice noodle based dishes, hot pot dishes & duck
- Yangshuo Region – rice noodle based dishes, bamboo rice dishes
How to Eat Gluten Free at Chinese Restaurants
Eating gluten free at a Chinese restaurant means that you will need to cross check the ingredients. I stick to plain dishes of stir fry or steamed dishes with rice. I will tell them that I can eat salt, pepper, chili and salt.
Make sure to always avoid any saucy dishes unless confirmed gluten free. I usually try to see the sauce and take a photo of the ingredients to translate so I can see there is no hidden wheat, barley or anything in there that they may not be aware of.
I will always ask for no soy sauce, no sauces of any kind and if possible for them to use a clean wok. There is a risk of cross contamination, more so at a street food stall when compared to hotel dining, however I always think at least I can usually see the street food stall cooking area so I can watch and see if I think it is safe.
Convenience Stores & Supermarkets in China (What to Buy)
I love supermarkets! I always go in to see if I can find any new or exciting gluten free options, or just to buy things I can eat! Safe choices in supermarkets are fresh fruit, plain yogurt, nuts, imported grocery items-usually found in big cities. It is rare to find actual gluten free labelling, so taking photos of ingredient lists and translating them is the best way to do it.
Gluten Free Snacks to Bring to China
Bringing gluten free snacks with you is one of the best things you can do. It will ensure you are prepared for an emergency food situation where you can’t find anything safe to eat. It can seem frustrating at times that you have to do this, but it is better to be safe than sorry. This is what I usually bring, if you are concerned about bringing food in it is usually fine however you can declare to customs so they can check it, I would explain using the translation card that you need special allergen food. Packaged food has never been an issue when I have brought it in.
- Essential gluten free packing list:
- Protein bars, cereal bars or nut bars – great in a pinch while transiting, flying or for a snack while at attractions.
- Instant GF meals – perfect for evenings when you can’t take another plain rice and vegetables!
- Crackers – I love having crackers on me as I can always find cheese to add to them or I use them at breakfasts. The Arnotts Gluten Free Jatz are my favourite.
- Chocolate – yep sometimes the chocolate has wheat flour in it. I usually bring a bag of individually wrapped chocolates.
- Zip lock bags – essential to carry open bags to stop them going stale.
Bringing these items with you is critical for those times when you are travelling and can’t find anything suitable. For me this is usually on a train, plane or when hiking somewhere. It can often save you from going hungry.
Gluten Free at Hotels, Tours & Flights
In China we booked each hotel with breakfast included. At the buffet breakfast I could find options that I was able to eat, white rice was usually present as were boiled eggs, omelettes, corn, sweet potato etc. Communicating dietary needs in advance is a bonus of a bigger hotel and I always do this through the trip.com message link on my booking so I know it will get seen. This is where we booked all our China accomodation. We flew domestically a couple of times and although I did ask for gluten free I didn’t receive this. Airline meals have limitations and I would not rely on this.
My Experience Eating Gluten Free in China (Personal Story)
When we decided to spend a month in China I was a little aprehensive about eating gluten free. I know my other experiecnes in Asia haven’t always been the easiest so I was concerned.
I made sure to pack my favourite gluten free snacks and calculated enough for one a day and a handful of microwaveable meals in case I needed them. That gave me the security that I would have an option if needed. Once on the ground I found it the usual challenge of using a translation card and google translate to confirm if I could safely eat. I always find this a little frustrating as I feel like I am being annoying but also can’t eat without doing this. It definitely makes me more patient and also appreciate how great Australia is with gluten free options.
I absolutely made some mistakes (see my list below!) but was also really pleasantly surprised with how successful I was on this China trip. We travelled to two main regions, Yangshuo and Yunnan that were great for gluten free. This is because the region is almost completely rice noodle based. Once I confirmed that the noodles were only rice, no wheat and there was no bread or soy sauce in the broth I was set! I ate hundreds of warm delicious wholesome rice noodle broth soups and really looked forward to them each day. This region made being gluten free so easy, I always had a go to option of rice noodles and they were readily available in each town, often served for breakfast in hotels.
My favourite GF sweet treat!
Glutenous rice balls stuffed with brown sugar were also a nice treat that I discovered in the Yunnan, like the mochi in Nara, Japan I enjoyed them at every opportunity (after confirming there was no wheat flour)
All in all this was one of my most successful Asian trips while eating gluten free, these two regions made it really easy to get a proper meal and eat with my partner instead of having to get supermarket food exclusively.
Common Mistakes to Avoid When Eating Gluten Free in China
A few mistakes to avoid when eating gluten free in China are:
- Don’t assume the soy sauce is safe-unless you have seen the label don’t trust it.
- Don’t trust translations too loosely – make sure you ask simple questions until you are sure you understand what ingredients are used. Ask one question, get answer then next question. Don’t ask 6 things at once, it will be too overwhelming to the cook especially if busy.
- Not carrying backup food – this is essential to make your time there easier.
- Eating street food without verification – make sure you ask what is being added. For example, with street food I always make sure that no soy sauce is being used on the hot plate so there is no cross contamination risk.
FAQ: Gluten Free China Travel
Is soy sauce gluten free in China?
→ No. I didn’t trust it at all, it almost always contains wheat. Unless you are going to ask to see the bottle of every restaurant I wouldn’t trust it. I just save the fuss and say no sauce.
Is it safe for celiacs to travel in China?
→ Possible but requires strict planning and organisation to ensure safety.
Are rice noodles gluten free in China?
→ Sometimes! I always checked before eating that the rice noodles were only rice as they can sometimes contain wheat. Most people I asked were horrified at the thought, I belive it is usually in packaged rice noodles.
Can I find gluten free restaurants in China?
→ Yes, there will be gluten free restaurants mostly in major cities.
Final Tips for Gluten Free Travel in China
Travelling as gluten free in China is totally possible, you just need to be prepared, stick to simple foods, use translation tools and choose strategic destinations that will offer gluten free naturally!
Plan your trip:
👉 Read next: Yangshuo – why you need to visit the prettiest place in China
👉 Plan your trip: 2-Week China Itinerary or our 4-Week China Itinerary
👉 Don’t miss: Furong Town – China’s Magical Town on a Waterfall
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