Medellin was our most preferred large city in Colombia. During our six week adventure across the country exploring from Bogota to the Caribbean Coast, we found ourselves in Medellin twice. In total, we spent 9 days in Medellin, and it possesses everything I enjoy in a city. Excellent public transportation (including aerial cable cars – so innovative!), a solid culinary scene, exceptional coffee, and an intriguing history. Of all the places we traveled in Colombia, eating gluten free was simplest in Medellin, likely due to the sizable expatriate population.
Over the past decade, it has increasingly become a hub for digital nomads seeking to work while traveling, and you notice subtle signs of this around the city with numerous co working spaces and high-end coffee shops and bars.
I’m not going to understate how challenging it was to eat a completely gluten free diet during my travels.
gluten free in Colombia. In fact, I would say it’s the hardest place to eat gluten free that I personally have ever been to (as of writing this in March 2020). But like almost every other big city in the world, there are gluten free eats to be had – you simply need to know where to find them.
Thus, I wrote this guide to gluten free options in Medellin to allow my friend and readers to confidently explore Medellin whether due to Celiac Disease or another reason for avoiding gluten.
Planning a trip to Colombia? Be sure not to miss my guides created from my six weeks traveling throughout the country.
This post likely contains associate links, which just signifies that if you click through and book or obtain something, I gain a small amount of money for recommending it at no extra cost to you. I stand behind all of my recommendations, and would never recommend something I wouldn’t do or use myself.
Table of Contents
Gluten Free in Medellin: Tips for Traveling Gluten Free
Before discussing specific recommendations for gluten free restaurants when traveling to Medellin, let’s discuss preparing for a gluten free diet in Colombia.
Psssttt! I have an entire guide on traveling gluten free in Colombia you MUST check out if planning a trip to Colombia while needing gluten free meals. It provides all the information needed to navigate the country gluten free.
The bottom line is that recognition of Celiac Disease, gluten, and their implications has expanded significantly.
Cross-contamination risks are essentially eliminated in Colombia generally. Medellin presented slightly higher although still minimal chances knowledge than other places we traveled, like the small mountain towns, but it’s still extremely limited, so you will need to be prepared for that.
The single most important tip I have for traveling gluten free to Medellin, and all of Colombia, is to book accommodations with kitchen access. You need to be willing to cook for yourself – there’s only a handful of gluten free options in Medellin, and having the flexibility to cook for yourself will give you peace of mind that regardless of what transpires, you’ll be able to eat safely.
Meaning you`ll probably be staying in an apartment, booked through Airbnb or Booking.com, or a hostel including a shared kitchen.
We stayed chiefly in personal rooms in hostels in.”
Colombia, and I cannot recommend them enough for traveling Celiacs. Sure, you don’t have your own space like you would in a private apartment, but you’ll pay less, be more social and meet other travelers, and have access to friendly staff who truly know the city and can help you navigate Medellin.
More on where we stayed in a second.
The second tip I have is that being able to speak Spanish is important. Some people, like restaurant servers, speak a bit of English. However, many do not.
If you don’t speak Spanish, you need a gluten free restaurant card in Spanish that explains your dietary limits and outlines your specific needs, like avoiding cross-contamination with gluten and specific call outs for sources of hidden gluten.
The individual named Jodi who runs the website Legal Nomads has created a Latin America card that I have directly utilized in both Mexico and Colombia with great coming to pass. I speak elementary Spanish – like at a 2nd grade standard, if we’re being fully straightforward – and when that wasn’t sufficiently, I pulled that out and asked the server to hand it to the chef. It’s that easy. It’s the best $9 you’ll spend on this trip for the peacefulness of mind and aptitude to assuredly communicate your requests in the face of a language hindrance.
Where to Stay in Medellin
We stayed in two places in Medellin, and each had their own perks.”
pros and cons.
Los Patios Hostel near El Poblado, is a boutique hostel which has excellent facilities. However, it is quite large and has more of an international crowd than what would suit my tastes. Still, I would recommend it because the rooms and bathrooms were fantastic, as was the kitchen and rooftop deck. It is well located between the El Poblado metro and the city center, making it perfect for shorter stays where you want easy transport. Click here to check prices, reviews, and availability..
Casa Cliché in Laureles was much smaller – only about 20 people maximum – and had a more relaxed atmosphere. Plus, it’s significantly cheaper, though you’ll share a bathroom with one other room. Laureles is my preferred neighborhood to stay in while visiting Medellin. Casa Cliché has a pleasant outdoor patio, spacious rooms with ample closet space and room to move around, and a well-equipped kitchen (although the fridge was full when we were there). It’s somewhat far from the metro, but that’s usually not an issue given how inexpensive cabs are in Medellin. Click here to check prices, reviews, and availability.
Top Tips for Traveling Gluten Free in Colombia
Here are the sources of hidden gluten that I came across,
and how to avoid them.
- .
Confirm that all areas and empanadas are 100% corn – no wheat flour is added. For what it’s worth, every single time I asked, they were 100% corn, but you need to confirm.
- Wheat flour as a soup thickener. Confirm that no flour is added to thicken soups, which happened a few times.
- Soy sauce and other sauces. Ask about soy sauce and jugo Maggi in ceviche and meats, like fillings for empanadas or tamales.
- Bouillon cubes (cubitos de caldo) are commonly used stock/broth cubes often used to add flavor to soups, rice, and more. And they contain gluten. You Inquiring specifically about added costs is prudent to avoid unexpected fees, as upscale properties sometimes omit them from initial rates places may not do this, but best to verify.
- Steer clear of everything fried. Generally speaking, there are no dedicated fryers in Colombia, as often the kitchen is small and Given the confined space, only one individual can occupy the kitchen at a time to minimize risks of contaminating food with improper handling or preparation. You`re welcome to inquire about arranged other foods are fried in a fryer if you’re Spanish is good, or use a gluten free restaurant card.
- Avoid arepas, empanadas, and tamales prepared with commercially prepared masa (like P.A.N.), which all undergo processing in the same equipment as wheat and have a “may contain gluten” statement on the back. I accidentally ate P.A.N., which is safe and certified gluten free in the US, for a few days at the beginning of the trip and wasn’t feeling so hot. Then I found I found out why when I turned it over and read the back of the package. Always read the label. A good reminder.
Where to Find Gluten Free Groceries in Medellin
In Medellin, I found two great grocery store choices that had plenty of gluten free options. Both have places in both of Medellin’s best neighborhoods, Laureles and El Poblado.
Exitois a huge department store – somewhat similar to stores like Target or Walmart found in the US – with an enormous grocery section in addition to items such as electronics, clothing, and home goods. The store has a modest gluten free area with bread, crackers, and desserts, but most gluten free options can be found mixed in on the regular shelves. Discoveries included bread, pasta, crackers, arepas, and even Thai curry paste and coconut milk!
Carullais a grocery retailer, comparable to Safeway or Kroger in the US. They have an assortment akin to Exito in terms of foodstuffs, but do not carry other product categories. If seeking to purchase a TV, do not shop at Carulla. You will find their locations distributed throughout the city boasting an excellent selection.
No matter where you’re staying, you should find one of the two within walking distance.
The harbor off Pender Island is tranquil and usually sheltered from prevailing winds, making it perfect for water activities! For gear rental, I’d advise Dog Mermaid. They also provide tours and retreats, and the staff is knowledgeable about the most magical spots to explore. You’ll be in capable hands.
Don’t Speak Spanish? Use a Gluten Free Restaurant Card!
As mentioned earlier, a card with gluten-free restaurant options in Spanish is essential if you don`t speak Spanish or are unsure if your high school Spanish knowledge will be sufficient.
I advocate Jodi’s cards distinctly because they accomplish two very significant things. Primary, they call out cross-contamination, which most of the complimentary cards entirely ignore. Second, it calls out explicit ingredients – like bread, cubitos de caldo, and soy sauce – that individuals who don’t grasp what gluten is might not understand aren’t safe for you.
I personally have used her cards for years, and can’t recommend them highly enough for people who are anxious about the language barrier. With her cards, I can confidently communicate my needs and safely travel in spite of an intimidating language obstacle. You’ll pay $9, but it’s more than worth it in my view.
Click here to obtain your Gluten Free Restaurant Card for Latin America
Gluten Free Medellin: Specific Gluten Free Restaurant Recommendations
Here are the gluten free restaurants in Medellin that I personally spoke with about their ability to serve someone with Celiac Disease. I personally ate at almost all of them. Below that, you’ll find a couple of restaurants that didn’t respond to me on Instagram or via email, and I didn’t have a chance to make it to in person.
For both groups, communicating your needs remains important.
advance, if possible.
One of my top guidelines for gluten free travel is to NEVER, UNDER ANY SITUATIONS, accept an internet stranger’s view regarding whether or not a food is safe for you. And indeed, that includes me personally. Things change in kitchens all the time, so be sure to double check with the restaurant directly.
There are exactly ZERO dedicated gluten free eateries in Medellin that I came across.
Naan Sabores de India
📍 Google Maps | Phone: (720) 497-7600 | Lookout Mountain Website | Nature Center Hours: 11 am – 4 pm Friday – Sunday, Closed Monday – Thursday | Preserve Hours: One hour before sunrise – one hour after sunset daily | Entrance: free
You might have noticed that the name of this place directly refers to a non-edible item. I was hesitant to make an inquiry, but decided the worst possible response would be refusal and contacted them through Instagram. I`m grateful that I did, as they offered thorough guidance about permissible and prohibited items.
At a high level, one must avoid foods that are breaded or fried, such as samosas, and most critically the “cebollitas fritas” (fried onions) that often garnish some dishes. IT IS ESSENTIAL TO SPECIFICALLY REQUEST THAT ITEM BE OMITTED. When I clarified my situation to the server with imperfect Spanish, she demonstrated extensive knowledge and preemptively noted the cebollitas fritas without me mentioning it, reflecting well on the establishment. She also double checked the cooking method for the curry meat with the kitchen upon my query.
Overall, it was a fantastic experience. So positive that we actually returned twice. The Chicken Korma and Yellow Curry were the standout dishes for us. They have two locations – one in El Poblado, which was our first stop, and one in Laureles, which we checked out on our second time in Medellin. Highly recommend. Make sure to communicate your needs to the server.
Veg Station
VegStation effectively demonstrates why you must always double check what strangers on the internet tell you, because Findmeglutenfree lists this location as dedicated gluten free. Spoiler: It’s not, which was quite disappointing for me based on my expectations. It is, however, completely vegan, if that’s a concern.
That being acknowledged, there are only two items that contain gluten as of March 2020 – the ramen, and the hot dog – neither of which I was particularly interested in, and neither of which pose much risk of cross-contamination.
The server understood my needs and pointed out those two dishes on their somewhat clearly marked menu. Though they have indicators for both contains gluten and gluten free, and the sole difference is the slash through the bundle of wheat, so make sure you pay attention and confirm your order with the server.
The Burger of the Andes, with a quinoa/squash patty, vegan cashew cheese, and pineapple, was fantastic, and the bowl with vegan meatballs was good too. I’d return.
At 12:30 on a Saturday, we were literally the sole people there, but when we walked by at 8pm on a different night, it was PACKED. So it may be more of a dinner location. The cuisine was good, and lunch for two was a considerable $12USD for gluten free & vegan foods. In San Francisco, one of the dishes would have been AT MINIMUM that amount. Presumably more. I adore Colombia.
Bird House Kitchen and Drinks
When seeking gluten free dining in Medellin, this was my top pick. Found in the lovely area of Laureles, Bird House was my favored restaurant for avoiding gluten. It features a small indoor space plus an outdoor patio area up front, housing around 4-5 tables inside.
Starch preparations take center stage here, with patrons initially opting for a potato-based foundation (pardon any obscurity in my wording described thusly), then selecting toppings ranging from vegetables, sauces, meats, and cheeses.
Base options include baked, fried, or stir fried potatoes and a potato-based pizza crust, which I recommend. Toppings range from meats, vegetarian proteins like chickpeas or beans, veggies, sauces like pesto or neapolitan, and cheese.
Solely pizza featuring potato crusts are served, eliminating risks associated with cross-contamination common at many other gluten-free eateries. Some dishes including gluten, such as lasagna and toast during breakfast hours, are clearly designated, with accommodating staff readily providing helpful details.
I spent roughly a quarter of an hour conversing with the manager after our initial meal there about eating gluten free in Colombia, and things that I’ve had to be cautious of, and she assured me that they don’t take the shortcuts (like cubitos de caldo) that some other places take. We returned a second time for the pizza – that’s what you should get. Oh, and you should probably get pineapple on the pizza, because pineapple on pizza is the hill I’m more than ready to die on.
Pezetarian
“Sushi in Medellin, which is located in the Andes Mountains. That’s what you’re going with Matt?” Listen before making judgments – I had the same worries. Sushi in a landlocked country in the mountains? PASS.
Then we traveled to the Pezetarian in Cartagena, which is situated along the ocean, and I felt notably more reassured about it. They offer sushi, ceviche, and hot bowls at Pezetarian, and they are all prepared with gluten free soy sauce. The menu is distinctly labeled – the only item that incorporated gluten when I was there was a pasta dish.
WHY DO YOU EVEN HAVE A PASTA DISH, PEZETARIAN?
But that’s beside the point. The core idea is, it’s a great selection for Celiacs. One thing to monitor: The soy sauce on the table IS NOT GLUTEN FREE, but tell them you’d prefer gluten free soy sauce and they’ll bring you a little dish of it from the kitchen.
Verdeo
For our first meal in Medellin after 10 days in small towns in Colombia’s Zona Cafeteria, where we had prepared every single meal ourselves, we were exceptionally pleased to be in a place with restaurants compatible with Celiac disease once more. And we really enjoy Indian cuisine. It’s one of my preferred gluten free travel selections because, with the clear exception of the breads, most of the dishes are naturally gluten free. When we came across Naan Sabores de India, I realized we must try it.
Final Thoughts: Gluten Free Medellin
While Colombia does not provide the most accommodating environment for those with Celiac disease, it is still worth a visit. Of the locations, Medellin offers the best opportunities for traveling individuals like yourself managing gluten intolerance. There is an abundance of sights and experiences to enjoy. Medellin was our favorite city throughout the trip. It has undergone a dramatic transformation from one of the most hazardous places to live to one of the most innovative, a history I suggest learning about directly from a local guide. While a few restaurants in Medellin offer gluten free options, you will likely need to prepare your own meals if spending significant time in Colombia to ensure dietary restrictions are met.
Planning a trip to Colombia? Don’t miss other beneficial Colombia travel guides I’ve authored.
- Gluten Free Colombia: A Complete Travel Guide for Celiacs
- Gluten Free Bogota: A Guide for Celiacs
- Where to Eat Gluten Free in Cartagena, Colombia
