Going on a vacation means making decisions every step of the way, including your destination country. Besides choosing a country based on its tourist spots and scenic views, there are other factors you need to consider. For example, some of us have to follow a particular diet.
So, would you need to make your meals at your vacation spot according to your diet? Because that is the only option if the country doesn't have a diet-friendly cuisine. Similar is the case for anyone following a gluten-free diet. You've landed on the ultimate list that'll help you decide your next vacation based on gluten-free-friendly options.
What is “Gluten-Free”?
For those unfamiliar with the term, gluten-free may sound like a daunting or complex concept. Moreover, going gluten-free has undoubtedly become a trend in the last few years. If you're still not sure about what it means, here's an overview.
Gluten is the term used for a specific type of protein in wheat, barley, rye, spelt, and triticale. When these grains are further used to make food products, gluten becomes a part of those too. As a result, anything made from these primary gluten-based grains will also have a significant amount of gluten.
The opposite of gluten-based foods is foods that have no gluten in them and are hence called gluten-free. These foods are naturally gluten-free, e.g., meat, fruits, vegetables, dairy, or substitutes for traditional gluten-based foods.
In any case, both of these groups consist of foods with no gluten content, which becomes a part of the gluten-free diet. So, going gluten-free means the elimination of all forms of gluten from your daily diet.
Explaining Gluten-Free Countries
Now that you know what gluten-free is, it might be simpler to decipher what a gluten-free country means. If not, we're here to help. Gluten-free countries are essentially those that cater to gluten-free dieters. It could be in one of two ways.
Firstly, the country may have a cuisine with traditional dishes that are already made from gluten-free foods. Surprisingly, many countries have renowned gluten-free meals. Some don't even use the so-called gluten-free substitutes but naturally gluten-free products.
For instance, Indian curries don't contain gluten unless you're eating a chapati, or wheat-based roti, with it. Mexican and Latin American food relies on rice as the main ingredient, thus, making their dishes primarily gluten-free. Skip the tortilla, of course.
Some countries are more gluten-free than others, like Asian countries. They have gluten as a base ingredient in their foods and condiments and dips; think of soy sauce.
The second factor that goes into to what extent a country is gluten-free is their gluten-free restaurants. While some countries will have many gluten-based dishes, they still have options for gluten-free dieters. It comes in the form of gluten-free restaurants.
These restaurants are alternative options of traditional foods made from gluten-free ingredients. They ensure their meals are gluten-free, taking into perspective the ingredients and gluten-free kitchens. Also, some of these are dedicated gluten-free restaurants, while others offer a separate gluten-free menu.
List of Most Gluten-Free Countries
When it comes to which country is the most gluten-free, there's no first position. In other words, there's not just a single country that wins the race. There are several countries known for being gluten-free friendly with numerous options for these dieters. So here are the top ten.
Finland:
The percentage of celiac patients in Finland is higher than that in most countries. Almost 2.4 percent of the Finnish adults between the ages 30-64 years have celiac disease. In addition, 1 in every 99 children tested positive when screened for celiac disease.
If someone's not a celiac patient, there's at least one person they know who suffers from this condition. As a result, there is excellent awareness of the harmful effects of gluten and why a gluten-free diet is necessary. It doesn't matter if you're in a remote part of the country or the well-developed capital Helsinki.
It is easy to find gluten-free items in a superstore, a restaurant, local markets, and fast food joints. There's a shop called Suloiset in Turku that sells handmade gluten-free bread, crackers, meat pies, and cookies.
In Finland, even 5-star hotels and high-end restaurants take gluten-free requests very seriously. There are plenty of gluten-free or gluteeniton, the Finnish term, foods on the menu that don't contain gluten naturally.
Mami, ranked one of the best restaurants in the country, serves a gluten-free variation for every dish they offer. The Finnish Celiac Society also helps celiac patients by providing abundant information and support.
Australia:
Australia has always been one of the most involved countries when it comes to any food revolution. So you'd expect them to be a gluten-friendly country. But you might not be expecting how gluten-friendly and accommodating Australia is.
If you're a traveler and wish to dine out, here are some of the best choices. Sandalford Winery is a restaurant in Perth that has received numerous accolades throughout its history.
As recently as 2019, it was awarded the Prix D'Honneur for getting the Gold Plate for the third consecutive year. They have a gluten-free option for everything they serve, from appetizers to sweet dishes.
Taxi Kitchen in Melbourne is one of the best restaurants in the city, regardless of any gluten sensitivity. For brunch in Sydney, you can't miss out on Dare. They serve naturally gluten-free dishes such as various egg recipes, kebab, and coconut pancakes. Whatever isn't naturally gluten-free mostly has a gluten-free option.
Vege Rama is a vegetarian, vegan, and gluten-free restaurant located in three different places in Brisbane. The number of choices available for a celiac patient shows how accommodating and gluten-friendly Australia is. There won't be any raised eyebrows if you request a gluten-free alternative. This absolute lack of stigma is hard to find in other countries.
Mexico:
Even if you have a thing for cooking food, you'll have to forget that when visiting Mexico. The local food is everything you'll need to make your tastebuds scream with pleasure. The great variety in the tasty local gluten-free food makes you forget about the hardships of being a celiac patient.
The best thing is, you won't even have to ask the chef for gluten-free options or to make any alterations. The reason is that almost everything on the menu list is naturally gluten-free. For example, the tacos al pastor are mostly made with corn tortillas with meat and pineapple, although some people use wheat tortillas.
The cilantro and raw onion servings are also safe for a celiac patient. You can even eat these tacos if you're lactose intolerant as well, as these are dairy-free. Tacos de canasta is a bit different, but they, too, don't contain gluten.
Enchiladas and tamales are also naturally gluten-free, but still, to be sure, always ask the chef. Also, if you've lived all your life in the US, you won't have tried chilaquiles. It is a Mexican delicacy made by bathing strips of corn tortillas in salsa with cheese or chicken on the top. You'd be dying to make these back in the home after the vacation because these are irresistible. Just make sure and skip the flour tortillas!
Ireland:
Ireland is amongst those countries that have an old association with gluten and celiac disease. Most of the public is aware of the detrimental effect of eating gluten on the health of a celiac patient. So if you can't tolerate a pint of Guinness, you won't be met with jeers and judgments.
Instead, you'll be offered a Bulmers cider with a smile. The Irish hopped on the gluten-free bandwagon a long time ago. The Irish Celiac's Association came into existence in 1963. Gluten-Free Ireland is a search engine upon which travelers can explore different gluten-free restaurants and eateries across the country.
Additionally, the restaurants have started mentioning all the potential allergens a dish contains on the menu. It helps, especially if you're allergic to other food items such as soy or dairy.
You'll also find restaurants of different cultures selling gluten-free food in Ireland. Bollywood, the restaurant in Shannon, is as busy as it gets. You'll notice that they have a wide variety of naturally gluten-free options listed on the menu.
Columbia:
If you're not fluent in Spanish, you might have difficulty explaining what gluten is to the locals. But even if you manage to convey what you're allergic to, it won't make much of a difference. Most of the Columbian dishes are already naturally gluten-free.
Empanadas are usually made from corn but ask the vendor because some people use contaminated items. In Medellin, you can enjoy the traditional bandeja paisa. They are made using avocados, fried eggs, plantain, white rice, and chicken or steak.
Some restaurants there that are renowned for their gluten-free food are Selina Medellin, Criminal Taqueria, and Restaurante Mondongo's El Poblado. Burdo is also a great choice if you're into tacos and corn tortillas.
The famous and well-liked arepa is a hot cake made with corn, making it naturally gluten-free. If you're visiting Cartagena, the ceviche there is exceptional. Various seafood dishes, such as grilled fish, are also safe for a celiac patient.
Costa Rica:
A predominant part of Costa Rican cuisine comprises dishes that a celiac patient can safely consume. Most of their food items are made from rice, fresh fruits and vegetables, corn, beans, and plantains.
Near the South Pacific Coast, you can dine in one of the finest hotels across the country; the Arenas del Mar. You can spend weeks at this hotel, and you won't have to worry about gluten contamination in your food.
The homemade black bean soup, corn tortillas, and flan are well-liked. But according to Erin Smith, the Costa Rican Casado and the watermelon gazpacho are a must-try. If you're in San Jose, it'd be a shame if you don't visit Lands in Love. It has a diverse menu, and you can get Italian and Thai dishes along with traditional Costa Rican food.
But no matter what you order, everything on the menu has a gluten-free option as well. Another famous restaurant in the city is Park Cafe. The executive chef there is a great admirer of their delicious tuna filet. For this reason, Costa Rica is often a vacation spot for numerous celiac patients every year.
Vietnam:
If you plan a trip to Asia, go for Vietnam because Vietnam is amongst the most gluten-friendly countries in Asia. Pho noodles are the best choice of gluten-free food in Vietnam.
The delicious taste and abundant variety of pho noodles are what make them so unique. If you dine at every restaurant in Hanoi, each will have a different flavor of pho noodles to offer. You'll never get tired of pho with the varieties of taste they come in!
Vermicelli and bigger bun noodles are also tasty gluten-free options. If you come across any white noodles, they're probably made from rice and water, making them naturally gluten-free. But still, ask the vendor about the ingredients to be on the safe side. The yellow ones are made from wheat and need to be avoided.
Similarly, steer clear from any dish that contains soy sauce, although the fish sauce is safe from any contamination. You may choose to be on the safe side and stick to chicken pho, beef pho, and bun bo. Bun cha is rice noodles with pork, but some recipes also contain soy sauce.
Thailand:
Thailand is another gluten-friendly Asian country that has a lot of naturally gluten-free food to offer. If you're a celiac patient, you need to keep a distance from soy sauce and other sauces that potentially contain gluten.
Massaman, green curry, white rice, and pad thai are ideal dishes for a celiac patient. Other safe options include rice noodle dishes, satay skewers, and steamed vegetables. Locals recommend the Tom Kha soup made from mushrooms, lemongrass, coconut milk, and meat.
Som Tam, a papaya salad with peanuts, shrimp, tomatoes, and green beans, is also a tasty Thai street food option. The sweet or coconut cream Thai pancakes made using rice flour can be a great sweet dish option.
Gaggan tops the list of famous restaurants in Thailand that are well-known for their accommodations for their celiac customers. In 2015, it won the award for the best restaurant in Asia, and rightfully so. They have special menus for people with food allergies. Eat me is another gluten-friendly restaurant in Bangkok with a variety of dishes.
Italy:
Not many think about Italy when a list of countries safe for gluten-free dieters is mentioned. After all, isn't it the land of all things Italian, including pizza and pasta, the biggest culprits of gluten?
The entire world adopted the worldwide famous pizza and pasta recipe from Italy traditionally made from wheat flour. Meanwhile, Italy has made a name for being one of the best countries for celiac and gluten-sensitive people.
The Italian Celiac Society, formed in 1976, significantly caters to those with gluten restrictions. In terms of celiac awareness, Italy tops the list. In addition, almost every restaurant in Italy has a separate gluten-free menu, so you won't have to limit yourself to specific foods.
Whether you're in for trying risotto and polenta or want classic pasta, you won't have trouble finding a gluten-free version. All you've to say is lo Sono Celiaco (I am celiac) or ask for Senza Glutine (without gluten) as the magic words.
Don't miss out on La Soffitta Renovatio and Voglia Di Pizza for some astounding gluten-free pizza varieties. Ciro & Sons has the best gluten-free pasta with pesto sauce if you're looking for one that you will never forget.
Final Words
These countries make up the ultimate list of the most gluten-free places. Although, it doesn't mean you need to stick to them. Yes, a country that has extensive gluten-free foods will make following your diet on vacation easier. But, you can find gluten-free options almost anywhere if you're willing to put in the extra work of finding them.
She is passionate about helping others understand their body.
The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
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