Ah, Bogota. Our first stop on our trip around the world. When we arrived at 5am on a Friday, we were shocked to find the streets mostly empty except for buses and taxis. “No traffic? This is going to be so great!” I said to Alysha as we zoomed to our hostel from the airport.
This brief travel maxim reminds us that we don’t always need to go searching for adventure to find it.
The next day, traffic was an absolute nightmare. When it comes down to it, Bogota is a huge city. Busy roads. High rise buildings. Sprawling suburbs. Large numbers of people.
That was one thing that surprised me. It has approximately ten times the population of San Francisco and Seattle. It’s sizable. Like most major cities around the world, there are gluten free options in Bogota. Please keep reading for a guide on how to navigate Bogota gluten free if you have Celiac Disease and must avoid gluten completely.
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Gluten Free in Bogota: Tips for Traveling Gluten Free
Before we get to specific eateries in Bogota, let’s discuss:
about traveling gluten free in Colombia.
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The brief version is that understanding of Celiac Disease, grains, and cross-exposure is essentially negligible in Colombia. Upon exploring Bogota, I discovered that options for allergen-free dining were readily available bit more knowledge than other places we traveled, like the small mountain towns, but it’s still limited, so you will need to be prepared for that.
The single most important tip I have for traveling gluten free to travel to Medellin, and all of Colombia, booking accommodations with kitchen access is recommended. You need to be willing to cook for yourself – there are a handful of gluten The free options in Bogota, and having the adaptability to cook for yourself will give you peace of mind that no matter what, you’ll be able to eat safely.
That means your likely lodging is an apartment rented through services like Airbnb or Booking.com, or a hostel with a shared kitchen. We resided in private chambers at hostels all through our trip, and loved it, but it fully relies on your style and budget.
More on where we stayed in Bogota in a second.
The second suggestion I have is that being able to speak Spanish is important. Some individuals, like servers at restaurants, speak a little English. However, many people don’t. If you don’t speak Spanish, you need a gluten free restaurant card in Spanish that clarifies your circumstances and outlines your specific requirements, such as avoiding cross-contact with gluten and specific calls outs for sources of hidden gluten.
The traveler at Legal Nomads has created a Latin America card that I personally benefited from in both Mexico and Colombia, achieving great outcomes. I speak elementary Spanish – akin to a second grade level if fully transparent – and when that wasn`t sufficient, I presented that and requested the server give it to the chef. It is truly that simple. It is the most worthwhile $9 expenditure on this trip for the mental comfort and ability to self-assuredly communicate your needs facing a language barrier. Click here to procure your gluten free restaurant card.
Where to Stay in Bogota
When visiting Bogota, we advise staying in . That is exactly where we lodged during our time in Bogota. It offers a superb central location with access to both the tourist attractions and lively nightlife of La Candelaria as well as the laidback elegance of Usaquen, two of the best areas to explore in Colombia.
Additionally, you`ll be located near some of the best food, coffee, and bar establishments in Bogota, such as Café Cultor,Misia, and El Mono Bandido.
We stayed at Aurora Hostel, a little boutique hostel that honestly feels more like a hotel, with space for only 20 people max. It’s extremely clean with a big kitchen, relatively quiet, the staff are friendly and helpful, and the private room with a bathroom was hotel-level quality at hostel prices. Plus, it’s right in the middle of all the action in Quinta Camacho. Click here to check prices, reviews, and availability.
In the alternative, spend the night in an Airbnb in Quinta Camacho, which offer outstanding value in Bogota. This Airbnb is essentially in the same area as Hostel Aurora, and seems to have all you need for a comfortable stay in Bogota. Another excellent choice is this modern studio in Zona G, a brief distance from Quinta Camacho.
If renting a vehicle is something you wish to do, we have an entire guide focused on planning a day escape to Mount Rainier.
Top Tips for Traveling Gluten Free in Colombia
Here are the sources of hidden gluten that I came across,
and how to avoid them.
- Wheat flour commonly used in arepas and empanadas). 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 grain flours are incorporated to thicken soups, which occurred on a few occasions.
- Soy sauce and other sauces. Regarding soy sauce sauce and jugo Maggi in ceviche and meats, like fillings for empanadas or tamales.
- Bouillon cubes (cubitos de caldo) are often used to add flavor to soups, rice, and more. And they contain gluten. You need to ask about them specifically to make sure they aren’t added. Most higher-end places may not do this, but best to confirm.
- Steer clear of everything fried. Generally rule, there are no dedicated fryers in Colombia, as often the kitchen is small And there’s only room for one. It’s a cross-contamination nightmare. You can ask whether 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 made 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 Bogota
In Bogota, there exist two chains that are ideal for locating lodging.
gluten-free meals that can be found scattered around various sites in the city.
The store Exito, which is similar to retailers like Walmart or Target, has several large format locations in areas between La Candelaria and Chapinero that will likely be near where you stay in Bogota. One such location can be found in La Candelaria, and another is near Chapinero. You can find everything needed to prepare meals yourself at Exito, ranging from pre-packaged gluten-free options like pasta/sauces and bread to fresh fruits/veggies and arepas. Exito also operates Express stores providing conveniences although with a decent selection of essential groceries.
Carulla is another shopping option similar to major grocery chains like Kroger or Safeway found in America. Basically, it is a standard supermarket. There seems to be a Carulla location every 10 blocks or so in Bogota between La Candelaria and Chapinero, and they’re all very well-maintained. They even have a couple of ciders, including the only cider crafted in Colombia, Golden Lion. Yes, it’s gluten free – I checked with them!
For a listing of the best gluten free groceries I found in Colombia, head over to my guide to gluten free Colombia.
Don’t miss the yuca + cheese arepas from either Sary or La Cajonera – SO DELICIOUS.
Don’t Speak Spanish? Use a Gluten Free Restaurant Card!
As mentioned earlier, carrying a card detailing gluten free dietary requirements in Spanish is prudent if one does not speak the language or is unsure if their Spanish language skills will suffice.
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.
Access your Gluten Free Restaurant Card here for Latin America
Gluten Free Bogota: The Best Gluten Free Restaurants
Below is a listing of gluten free eateries that I compiled for myself during my time in Bogota. All of the ones featured with a more extensive description are locations that I personally conversed with and/or dined at who were able to accommodate individuals with Celiac Disease. The second grouping, those noted at the bottom with a brief description, are places that were on my list, but I wasn’t able to connect with (read: they didn’t respond to my emails or Instagram messages).
For both groups, communicating your needs is essential – in advance, if possible. One of my top rules for gluten free travel is to NEVER, UNDER ANY CIRCUMSTANCES, take an internet stranger’s word for whether or not a food is safe for you. And yes, that includes me. Things change in kitchens all the time, so make sure to double check with each restaurant that you want to eat at.
Pasteleria Marvelous (Dedicated Gluten Free Bakery & Café!)
THIS PLACE SHOULD NOT BE MISSED, even though I regrettably didn’t make it there. There were just a handful (two to be exact) of dedicated gluten free eateries in Bogota that I came across – the most notable and intriguing one being Pasteleria Marvelous. It`s a gluten free bakery north of Chapinero and Quinta Camacho. Sadly, I ran out of time and didn’t get the chance to visit, which I still kick myself for because it looks SO GOOD. They offer many choices – both sweet and savory – including pizza dough, hamburger buns, orange and chocolate tortes. They also sell some mixes you can cook at home like pancakes, cake, and all purpose gluten free flour.
They also have an onsite cafe where they serve totally gluten free lunch daily from 9am-6pm (only until 5pm on Sundays) including soup of the day and a rotating menu del dia (menu of the day).
They also deliver within Colombia, but I don’t know what shipping costs may be.
Vegoto Fast Food (Dedicated Gluten Free)
100% gluten free, and completely plant-based. Vegoto Fast Food offers a range of delicious plant-founded burgers served on a bun constructed of quinoa, pizzettas provided on a quinoa-primarily based crust, and a handful of other principal dishes. It’s found in central Chapinero, which indicates that if you adopted my tips on where by to remain in Bogota, it’s nearby where ever you’re staying.
Abasto
This was our best gluten free meal in Bogota. Abasto has a location in Quinta Camacho and also in Usaquen, and they`re known for breakfast and brunch. We went for an early lunch, and it was completely outstanding
They utilize fresh ingredients in their meals, however, they do offer bread and employ flour in their cooking area. The arepas (comprised entirely of corn – it is best to verify this) are one of their specialties, yet they are only offered during the morning hours, therefore we missed out on trying them. I had my sight set on attempting the arepa con huevo y queso (egg and cheese), but when I placed my order, I was informed they had transitioned to the lunch menu. Rather, we shared an amazing carrot soup, which far surpassed my expectations, as well as fish cooked within a banana leaf served with coconut rice. And that is truly what you ought to order too. It is a Colombian specialty, and it was absolutely delicious.
A friend who lives in Bogota recommended Abasto as an excellent place for lunch to me, and it delivered on this expectation. It was completely packed – with customers lined up outside the entrance packed – for a relaxing weekend lunch in their rustic and wood-paneled dining room, so be prepared to wait if you arrive during busy hours.
Quinua y Amaranto
Quinua y Amaranto was our initial dining out spot in Bogota, and it’s right in the center of La Candelaria, so it’s an ideal lunch location if you’re sightseeing in the district. Through the week it’s entirely vegetarian, but on weekends they add some meats.
I encountered a little bit of trouble (and a lot-a-bit of frustration on the server’s part) communicating my needs, I made it happen thanks to my gluten free restaurant card. A good reminder that, no matter how well you THINK you speak Spanish, it all goes out the window when you don’t have English as a Backup. Over the course of the trip, I undeniably found myself occasionally requiring the card less and less, which is a good sign.
In their open kitchen, you’ll see the chefs actively preparing meals menu del dia, which is basically all they serve and exactly what you should The set meal offers soup, an entree and dessert at an affordable price point of approximately $5-6 per guest. When we went, we got a quinoa and corn soup, a tomato/veggie stew with coconut The lunch consisted primarily of rice along with a dessert featuring strawberry jam as the principal ingredients were strawberries, lemon, and sugar, and it was served with a spoon. YUM.
When I asked about wheat flour, they talked about sometimes utilizing it for cooking purposes Some kitchen items may contain wheat, such as lasagna, but based on my understanding, the accommodations aimed to limit ingredients that could cause issues.(379)” A charming performance popular among families visiting the region offers songs, choreography, colorful costumes, and domesticated creatures set to music menu del dia would be cooked separately from the pasta and other items, so the risk of cross-contamination isn’t high, like it would be if it was a shared oven for pizzas or a shared fryer. Make sure to double check, using your As an additional perk, pets may accompany you, allowing your furry friend to join the excursion
Insurgentes Taco Bar
The first thing you’ll detect about Insurgentes Taco Bar is that it is hip. It’s in Chapinero, and it doesn’t really get too occupied until 8pm, when suddenly you look around and it’s packed.
Most of their tacos, which are the highlights, are served on.
handmade corn tortillas that are 100% corn. The bad news is that the fryer isn’t safe – they prepare fish tacos there – so you’ll need to avoid the chips.
The tacos are good, the cocktails are great, and the ambiance is fun and lively.
Misia
The Misia restaurant is located close to Aurora in the Quinta Camacho area, where I accidentally came across it while exploring the neighborhood on our initial day in Bogota. I had read a positive review of the establishment in a guidebook—the chef is renowned—and afterwards contacted them. They specialize in dishes from Colombia’s Caribbean Coast and can accommodate those with celiac disease without issue.
Other Gluten Free Bogota Restaurants (NOT CONFIRMED – CONTACT YOURSELF)
Here are the restaurants that are on my list, but never responded. I re-reached out once I got back home, and if I receive confirmation I’ll add them to the section above.
Make sure to triple check these restaurants yourself!
Mini Mal (Looks promising for gluten free options pending confirmation)
Tapas Macarena (No response yet)
Arepas dpeto (arepas are gluten free, not sure on the fillings)
De Raiz (vegetarian, definitely have some gluten free options, but unclear which dishes are gluten free, and what to watch out for)
Central Cevicheria (You guessed it, they serve ceviche! ask about for soy sauce.)
Final Thoughts: Gluten Free Bogota
Bogota was an unexpected city in quite a few different manners. Mainly because I basically understood nothing regarding it on entering. I was stunned by how sizable it is, both in actual dimensions and populace. There were certainly picturesque, upscale neighborhoods, and parts of the city that we passed on the bus that I wasn’t entirely certain about. Rather like any sizable city you’ll find around the world.
In terms of celiac options, it offered more than average for Colombia – several places can serve gluten free, though dedicated spots were few. Two is better than none elsewhere in the country.
I enjoyed Bogota, and I’d return to explore more.
