The South Island of NZ is essentially paradise, even for those of us traveling with celiac disease.
Within several hours of driving, you can partake in world class hiking, see some of the most stunning landscapes in the world, drink wine from one of the best wine regions in the Southern Hemisphere, and get your heart pumping in the world’s adventure capital.
In larger cities, several restaurants cater to those requiring gluten-free options. Dishes include gluten-free fish and chips, tacos, Indian cuisine, and Pizza, available throughout New Zealand.
You can find more tips for traveling in NZ with celiac disease on my Gluten Free New Zealand page.
What follows is a summation of my three week experience exploring New Zealand.
Be sure not to overlook my thoroughly planned 2 week New Zealand itinerary to aid you in arranging your trip with the premier places to explore and activities to enjoy, premier places to lodge, and where to obtain safe gluten free nourishment.
Table of Contents
Can’t Miss South Island Destinations
We did an extensive 3 week roadtrip loop around the South Island of New Zealand. Here were some of the most amazing places that you should try to visit on your New Zealand trip.
Aoraki / Mt Cook National Park
For those who love hiking and being surrounded by mountains, Mt Cook National Park is an excellent choice.
Lake Tekapo
Crystal clear water and the most photogenic church worldwide – what`s not to love?
Abel Tasman National Park
Pristine sandy coastlines and tropical vibes can be discovered at the northern tip of New Zealand`s South Island.
New Zealand’s Wild & Scenic West Coast
A picturesque drive down the West Coast with amazing views and mandatory stop viewpoints all along the route.
Wanaka
World-class trails, that peculiar tree, and gluten-free eats suited for celiacs made Wanaka my favorite place on NZ`s South Island.
Milford Sound
In the running for the most stunning landscapes I’ve seen in my life alongside Patagonia. Don’t miss the Kayak tour!
Queenstown
Perfect for those seeking adrenaline thrills and gluten free cuisine! (Why not both?)
Traveling with Celiac Disease in NZ
The first thing you should know about traveling in NZ with celiac disease is that you will likely need to cook many meals yourself – which I actually enjoy because it’s inexpensive, and eliminates the risk of becoming ill on vacation. More on that below.
Generally, traveling with celiac disease in New Zealand seemed rather manageable compared to elsewhere I`ve been (Germany comes to mind). Why?
- There is no linguistic obstruction in New Zealand, therefore navigating grocery stores for gluten free products and inquiring about cross-contamination at restaurants is straightforward.
- They have very distinct labeling laws that make it difficult to disguise gluten in a product, like you can in the US. You are not able to label a product gluten free if it contains oats!According to CoeliacNZ, if it doesn’t state the word wheat or gluten on the label, it’s gluten free (if made and processed in NZ or Australia).
- Speaking of which, CoeliacNZ is a fantastic resource for everything from a (limited) dining out guide, to lists of certified gluten free products to look for.
- Most people in NZ I encountered knew precisely what I meant when I said “celiac disease” and were extremely friendly and willing to help me figure out what I could and couldn’t eat.
However, outside of bigger towns and cities, gluten free restaurant options catering to celiac needs would not generally be expected to be found. Thankfully, many of the accommodations we looked at and ultimately stayed at had kitchen facilities.
I would propose stopping at a store similar to Walmart or Target in the US known as “The Warehouse” to buy new cookware such as pots, pans, dishes, and glasses. This avoids potential cross-contamination from the accommodations-provided items. During our first few days, we spent $45 USD on these products which we then used countless times all the way until our last day of stay.
The only places I ate out were in Wanaka, Queenstown, and on a brief stop in Christchurch. The other 90% of meals were self-prepared, which reduces considerably on food costs, and also eliminates the risk of getting sick on vacation.
Where to Find Safe Gluten Free Groceries
The three primary supermarkets that I encountered in New Zealand were New World, FreshChoice, and Countdown. Each one contained a gluten free section, shelves with tags identifying gluten free products (signs labeling items as “gluten free”), and helpful employees. I will say that the selection of gluten free goods and snacks differed by location – stores in larger towns and cities had much more extensive selections.
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- FreshChoice possessed my preferred selection range, but was somewhat more expensive. Similar to a Whole Foods store.
- New World balanced price and selection most effectively, and locations were UBIQUITOUS. Around 80% of our grocery shopping in NZ took place at New World.
- Countdown was adequate. Numerous stores existed. Selection was satisfactory. Prices were fair. But the shopping experience wasn’t as pleasant as New World.
Gluten Free Alcohol for Celiacs on the South Island of NZ
It’s vacation! You deserve to relax and enjoy some beverages while you experience everything that NZ has to offer. Here’s what I found in terms of gluten free alcohol.
Drinking New Zealand Wine
Wine is gluten free, with a few minor exceptions.
New Zealand is renowned for Sauvignon Blanc grapes, with vineyards cultivating them expansively across the nation. Exploring the wineries situated between Wanaka and Queenstown proves worthwhile (We particularly enjoyed the Gewürztraminer produced by Wet Jacket Wines), and in the Marlborogh region, NZ`s primary wine production area. Stop at Forrest Wines for a gluten-free cheese board safely accommodating those with celiac disease (inform them of your condition and they will see to your needs), and Wairau River showcases some of the finest Sauv Blanc we sampled.
Gluten Free Beer in NZ
The only 100% gluten free beer I found on New Zealand`s South Island was Scott’s Gluten Free Pale Ale.
It comes packaged in cardboard six-packs, and I found it available at all major supermarkets and liquor stores I stopped at in New Zealand. They produce beer that is not gluten free, so be extra certain you are selecting the right one.
The brewery founders started producing gluten free beers after one of them was diagnosed with coeliac disease and found it arduous to access gluten free beers. Therefore, they created their own utilizing sorghum, buckwheat, and corn.
It`s not the best gluten free beer that I`ve ever had, but it was enjoyable to drink and easy to find, which is half the battle with gluten free beers!
Best Gluten Free New Zealand Cider
As you might already know, cider is something I enjoy drinking. I used to be fond of beer, but after being diagnosed with celiac disease, I turned to cider to satisfy similar cravings.
In NZ, the cider sector is somewhat behind that of the US.
Here in the US you have seen hard cider become more mainstream, with many bars across cities nationally starting to stock at least one cider option. New Zealand’s cider industry presently resembles how cider was in the US approximately five years ago – you’ll commonly find sweet yet drinkable “Angry Orchard-esque” ciders, but aren’t viewing as much cider advancement as witnessed here in the US.
That being said, one brand stood out to me as the best cider on the trip – Peckham`s Cider. Do not take solely my viewpoint – they have won numerous NZ Cider Awards, like Champion Cider 2018, 2017, 2016 and 2015, and 7 Gold (out of 10 awarded) and 5 Silver medals in 2018. The best element? It is entirely gluten free!
I sampled all four of their classic drinks (Moutere Apple, Moutere Pear, Elderflower, and Boysenberry) along with some of their “reserve” beverages, and they were all superb. Really. We had some poor drinks during this excursion, yet every single one from Peckham’s was incredible. The Boysenberry was our preferred choice, ranking among the finest drinks I’ve ever consumed. We brought back as much as we could squeeze into our checked baggage.
Some other gluten free cider brands to try:
Hemp oils also help calm the nerves. I utilize this Charlie Buddy Hemp Oil when I fly with a dog and cannot recommend it enough.
My Three Week New Zealand South Island Itinerary
When planning a trip to New Zealand, I booked a flight without initial research, getting a deal from Scott’s Cheap Flights. More on finding affordable flights to NZ below.
Originally, I had thought that 3 weeks would suffice to see both of New Zealand’s major islands. I booked a flight into Auckland (the northernmost city on the North Island) and out of Queenstown, (Southern South Island). No problem it seemed?
As I delved into extensive preparation, I came to understand how wrong my initial perception had been. The scale of New Zealand is vast.
We decided the South Island would be the focus of our visit, as it is renowned for its variety of landscapes and reputations as one of the best destinations for outdoor enthusiasts like ourselves.
Full disclosure – our itinerary incorporates a significant amount of driving. You will need to rent a car or campervan. The reason for the extent of driving is that both the northernmost location and southern area (approximately), or Abel Tasman and Milford Sound, were simultaneously on both of our “Must-do” lists. Thus, we made arrangements to visit them.
Here is our three week itinerary.
Aoraki / Mt Cook National Park – 2 days
Lake Tekapo – 1 day
Kaikoura / Marlborough – 1 day
Abel Tasman National Park – 3 days
Drive the West Coast – 2 days
Franz Josef / Fox Glacier – 1 day
Wanaka – 2 days
Milford Sound – 3 days
Queenstown – 2 days
What Did My 3 Week Trip to New Zealand Cost?
In sum, our around 3 week trip circling New Zealand’s South Island totaled $6,915. This incorporates all airfare, car rentals, activities, gluten-free nourishment, lodgings, fuel costs, etc.
Per day, excluding flights, we spent $132 per person. That’s a reasonable figure to use to budget for your trip. Here is the breakdown of those costs. Before that, a few notes:
- We booked our flights through Scott’s Cheap Flights, who send flight deals from your home airport for $39 per year. Their more limited free version is good too, but here is why Premium is worthwhile if you plan to travel internationally in the next year: I received an email about a ~$700 return flight to New Zealand on Qantas from Scott’s Cheap Flights that lasted 48 hours. Regular tickets were ~$1,600. I saved $900 for a $40 cost.
- We stayed in a variety of Motels, Airbnb rentals, and backpacker spots – always private rooms (hostels aren`t for us at our age). You could surely save by sharing rooms, or choosing more motels and backpackers over the priciest Airbnbs we used. Camping is another affordable option.
- Considering what we ate, our food expenses were very reasonable. That`s because we cooked most meals instead of dining out except in Queenstown and Wanaka.
- We rented a car through GoRentals, a local NZ company, with a great experience at a significantly lower cost than international agencies like Hertz, especially returning to the pickup location.
- Most activities were free hikes! But we splurged on a Milford Sound kayak tour and using the Abel Tasman water taxi, which added up.
- Driving between destinations for sightseeing meant higher gas bills.
| Bucket | Total $ | $ Per Day | Per Day ex Flight | $/Day/Person (ex flight) |
| Accommodations | $2,301.74 | $115.09 | $115.09 | $57.54 |
| Flights | $1,629.13 | $81.46 | N/A | N/A |
| Vehicle Rental | $909.47 | $45.47 | $45.47 | $22.74 |
| Entertainment (Kayaking, Water Transportation, etc) | $627.87 | $31.39 | $31.39 | $15.70 |
| Groceries | $545.74 | $27.29 | $27.29 | $13.64 |
| Dining Out | $354.71 | $17.74 | $17.74 | $8.87 |
| Fuel | $272.46 | $13.62 | $13.62 | $6.81 |
| Travel Insurance | $154.34 | $7.72 | $7.72 | $3.86 |
| Transportation (Rideshare, Public Transit, Parking) | $120.08 | $6.00 | $6.00 | $3.00 |
| Grand Totals | $6,915.54 | $345.78 | $264.32 | $132.16 |
