Colombia is one of the most beautiful and diverse places that I’ve ever had the privilege to visit. From the tropical paradise found along the country’s northern Caribbean coast, to the rolling lush green hills and valleys of the Zona Cafetera region, to the wild jungles on the Pacific Coast and Amazon Basin, Colombia’s beauty and vitality permeates every corner of the nation. It’s a stunning location to explore with an incredible abundance of magnificent landscapes and remarkable experiences. We spent six weeks discovering gluten free Colombia, constituting the longest trip we’ve taken thus far.
However, is it straightforward to eat gluten free in Colombia? That is what I will cover here.
Even with what we thought was ample time, we found ourselves running short of time to experience all of the amazing things we wanted to do. We said the words “I suppose we’ll have to come back to do that” more often than I’d prefer to acknowledge.
There’s too much to do and see – it’s no wonder that the number of tourists touring Colombia has been steadily increasing over the past decade or so.
This post likely includes affiliate links, meaning if you click through and book or make a purchase, I earn a modest commission at no added cost to you. I stand behind all recommendations fully, and would never suggest anything I myself would not use or undertake.
Colombia is home to countless ingredients that are naturally gluten free – corn, yuca, plantains, every fruit you could possible imagine – sounds like a veritable gluten free paradise, right?
But if you look one level deeper, you’ll start to uncover the landmines that made Colombia one of the most challenging places I’ve ever traveled in terms of eating strictly gluten free.
Fortunately, the naturally gluten free ingredients mentioned earlier are readily available everywhere we traveled. And in the major cities – Bogota, Medellin, and Cartagena – a handful of Celiac-safe restaurant choices can be found.
And in those cities, larger grocery stores like Exito and Carulla can be found throughout and offer many gluten free options to choose from. I located gluten free pasta, rice, crackers, plantain chips, and more. I even discovered exactly one brand of gluten free bread! If you’re willing to cook for yourself, you won’t have much trouble at all in those cities acquiring food. Don’t worry, I’ve created a list of my favorite gluten free groceries I found on my trip below.
The problematic news is that cross-contamination is likely to be an issue at nearly every restaurant as visiting. But more on that momentarily – I’ll clarify exactly what to watch for, and how to communicate your needs.
Be sure to check out my guide to the top places in Colombia – you`ll want to ensure they are included in your Colombia itinerary!
How to Travel Gluten Free in Colombia with Celiac Disease
This guide is for those with Celiac Disease traveling to Colombia who must eat a strictly gluten free diet. If one has Celiac Disease, cross-contamination is important. Eating an empanada fried in the same deep fryer as breaded chicken tenders containing gluten means the empanada is not ACTUALLY gluten free. And that’s a fairly regular occurrence in Colombia.
Certainly, there exist numerous foods made from components that are naturally gluten free – like most arepas and empanadas typically available on streets – but the method of cooking implies that often they are not actually safe for individuals with celiac disease. That arepa is created with corn, yet it’s cooked on the solitary small grill in the kitchen that also cooks the toast, the hamburger buns, and additional items.
Fried foods should be avoided to a large extent during a visit to Colombia, as many dishes contain deep-fried ingredients.
Hidden Sources of Gluten to Watch Out For in Colombia
While Colombian cuisine frequently utilizes seemingly gluten-free ingredients, the final product is often not safe for those with Celiac Disease for one of the following reasons. Visitors need to be aware of these potential issues based on my experiences speaking with chefs, locals, and servers in Colombia.
- Confirm that all arepas and empanadas are 100% corn – no wheat flour is included. For what it deserves, each single time I inquired, they were 100% corn, however you have to confirm.
- Confirm that no flour is added to thicken soups, which happened a few times.
- Inquire about soy sauce and jugo Maggi in ceviche and meats, such as 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 specifically ask about them to make sure they aren’t added. Higher-end establishments generally don`t do this, but it`s best to confirm.
- Generally avoid all fried foods, as a guideline. Dedicated fryers are absent, as usually the kitchen is small and there`s only room for one appliance. It`s a cross-contamination nightmare. You can inquire whether other meals are fried in a fryer if your Spanish is proficient, or utilize a gluten free restaurant card.
- Consider foods like arepas, empanadas, and tamales carefully if made with store-bought masa (like P.A.N.), which all may be processed on equipment shared with wheat and carry a “may contain gluten” statement. I ingested some P.A.N. masa, labeled as gluten-free in the US, for a few days early in the trip and didn`t feel well. When I later read the package details, I understood why. Always scrutinize the labeling. An important lesson.
Must-Try Gluten Free Eats in Colombia
Here are some foods I grew fond of in Colombia and found reliably devoid of gluten. You still need to inquire however.
Arepas de Choclo: arepas that are produced using a sweet corn foundation constructed from fresh corn, masa, milk, sugar and butter. Then they’re grilled, topped with additional butter and fresh cheese. A highlight of our trip – just make sure they’re 100% corn and they’re not cooked on the identical surface as toast or something (or ask them to please clean the grill).
Fish steamed in banana leaf: We had enjoyed this preparation technique for seafood on multiple occasions throughout our trip, including a hands-on cooking class where we prepared it ourselves. It became one of our favorite dishes we tasted during our entire excursion. The banana leaf wrapping for steaming helps prevent cross-contamination of flavors and ensures the seafood solely absorbs the essence of the plantain foliage. It is commonly served together with coconut rice and steamed vegetables. The meal was truly delectable.
Coconut Rice: Also known as the best type of rice. Why do we ever prepare regular rice when coconut rice is so straightforward? We learned how to make this twice in separate cooking classes, and it essentially involves coconut milk, salt, and sugar, and should be safe for Celiacs almost everywhere.
Tamales for Breakfast: Tamales, similar to the fish mentioned above, are usually cooked wrapped in some type of leaf, which is beneficial for avoiding cross-contamination. They are also a quintessential breakfast food, particularly in Bogota based on my experience. Be sure to double check that the filling does not contain gluten in the form of soy sauce or bouillon cubes, and that there is no flour mixed into the outer layer (there shouldn`t be).
Soup: In Colombia, soups play an important role in cuisine. Whether served as an appetizer or main course full of ingredients like potato, yuca, and plantains, the soups in Colombia are exceptional. In particular, look out for Ajiaco, a chicken and potato stew, and Sancocho, a hearty stew commonly found in Antioquia, whose capital is Medellin. Colombians have a great love of soups. Be wary of cubitos de caldo, widely used in smaller restaurants to enhance soups but containing gluten, requiring you to ask and specify if avoiding it. A gluten free card for your Spanish skills can help.
All of the fruits and fresh drinks! I’ll be honest, before travelling to Colombia I wasn’t very keen on fruit or fruit beverages. However, I soon realized what I had been missing out on. Colombia is home to an abundant number of FRUITS. Some of which I had never seen or heard of prior, some of which are actually prohibited in the US. You must go on a guided tour of the local marketplace in Bogota or Medellin. It was one of our favourite experiences from the entire trip. While we`ve explored markets in places such as Budapest and Mexico City before, having a local guide removes the intimidation factor of inquiring vendors about produce or determining how to eat that fruit resembling a stegosaurus. We spent three hours with Sylvia at Paloquemao Market in Bogota doing a guided fruit sampling where we tried over 25 varieties, most of which we NEVER would have sampled without her assistance. Here’s a comparable tour in Medellin. And drink all the fresh beverages you can – but especially lulo and guava.
Seafood in Cartagena without gluten: Cartagena is known for its seafood made with freshly caught fish, and it`s usually fine for people who avoid gluten. Soy sauce needs monitoring, and it`s no problem asking about it. Go to Pezetarian or El Boliche for some of the best gluten-free seafood in Cartagena. Also check out my guide to dining in Cartagena without gluten.
Platanos: Kind of like arepas, you’ll frequently find plantains in Colombia prepared in various ways. From the sweet yellow version served as a dessert or used to add sweetness to a sauce, to the fried green patacones (be sure they’re pan fried! Most are, based on my experience), which you’ll see everywhere and are made with enough salt and garlic to harm a small child. We basically ate plantains daily for six weeks, both at home and dining out, and I still haven`t tired of them. Here’s how to cook them and ten recipes to attempt at home.
Before Your Trip: Get a Gluten Free Restaurant Card and Book a Place with a Kitchen
There are two things I’d suggest you do before your trip to.
make adapting to a gluten-free diet considerably easier while you`re in Colombia.
Get Yourself a Gluten Free Restaurant Card
Based on my personal experience, understanding of Celiac Disease was nearly.
Overcoming security issues was compounded by limited English among locals away from metropolitan centers with significant tourism In less populated, less visited areas beyond major cities, it`s uncommon for many people to speak English fluently. I gave my schpiel in Spanish (“I have Celiac Disease, I can’t eat gluten or I’l become severely ill, which incorporates wheat flour, bread, soy sauce…”) to no less than twenty people
and possibly two or three truly understood what I intended.
You’ll need to provide precise details about your needs, and it requires being in Spanish. If you don’t speak Spanish, Jodi from Legal Nomads has a solution for you that will make eating gluten free in Colombia enormously easier. She has a gluten free restaurant card in Spanish that is specifically designed for Latin America. It clearly communicates our needs as Celiacs, like cross-contamination and specific hidden sources of gluten found in Central and South America like Jugo Maggi and bouillon cubes. It will cost you $9, which is negligible in the grand scheme of your trip, and it will save you a great deal of stress and anxiety and help you get safe gluten free food in Colombia regardless of how much Spanish you speak.
Seriously, obtain one. I have fair proficiency in Spanish (around a 2nd grade level).
grade level if I had to guess), and I bought it and used it on my trip. I suggest you do too. It helped me out in several situations where my rudimentary Spanish wasn’t quite cutting it.
Click here to obtain your Gluten Free Restaurant Card for Latin America.
Book a Place to Stay with a Kitchen
If you’re traveling with Celiac Disease in Colombia, you need to book a place with a kitchen. Full stop. You need to have a way to turn the bounty of amazing local ingredients into delicious gluten free food.
Below is how to find superb lodging with a kitchen.
You essentially have two options – reserving your own apartment through Airbnb or Booking.com, or booking a hostel with a shared kitchen (also on Booking.com). On our trip, we stayed mainly in private rooms in hostels where we had our own space, but were sharing a kitchen and other amenities with fellow travelers. We avoided the party hostels, because my earlier bedtime doesn’t really coordinate with techno music that continues until dawn.
We utilized Booking.com to reserve nearly all of our accommodations, and it was tremendously beneficial to maintain all of our travel plans in a single location. Additionally, the flexible booking terms allowed easy changes to our schedule when wanting to extend stays somewhere we particularly enjoyed.
With your own apartment, you’ll gain solitude and dedicated living space, but you’ll pay more and won`t interact with other travelers or gain local insight. Renting a private room in a hostel gives you personal quarters, but common areas like the kitchen and sometimes bathroom must be shared (though you can totally find en-suite rooms), and the cost is usually lower.
It totally depends on your travel style, but I wouldn’t be afraid of hostels in Colombia.
Here’s how to use Booking.com to find lodgings with a.
kitchen:
- Go to Booking.com. Duh.
- Fill in your particulars – where you’re venturing, travel dates, and number of people/rooms
- Once you’re on the results page, look to the left side of the page where it says “Filter By,” and scroll down until you get to “Room Features.”
- Select “Kitchen/Kitchenette” along with any other relevant criteria, such as private bathroom access, then await an updated listing.
- Voila! Now your entire search will exclusively display locations including a kitchen for self-catering!
Where We Stayed in Colombia
Here is exactly where we stayed in Colombia – most of the.
Several stays offered amazing locales, yet a couple I could not endorse. So I’ll offer some alternatives.
- The Lodge at Whitefish Lake(Lakeside) earns high praise from us. Operated by the same individuals responsible for the Firebrand hotel, its amenities and accommodations are top-notch. Both indoor and outdoor pools and hot tubs, nightly campfires with s’mores, multiple on-site bars and restaurants, complimentary wine during happy hour, and complimentary use of bicycles and canoes are among the many perks offered. Guests select between lodge rooms in the main building or Viking Lodge, both with a king bed or twin queens along with a fireplace, or lakefront condominiums ranging from one to three bedrooms with full kitchens, patio views of the lake, and ample space for groups. Situated five minutes north of town directly on Whitefish Lake.
Hostel Tralala (Salento) – We stayed at this location for a full week total, and it was fantastic. Not one but two fully equipped kitchens on site, with oil, salt, pepper and plenty of cooking implements. The staff was extremely helpful in assisting us navigate a tricky political situation that closed major roadways in the country during our visit. We met the friendly Dutch owner several times alongside his amiable black cat. For most of our stay we had a private room with our own bathroom, then shifted to a private room with a shared bathroom, which was also great. It’s also just a block off Salento’s main square, which was convenient. Click here to check prices, reviews, and availability.
Hacienda Venecia (Manizales) – We stayed at the hostel here for a few nights to unwind and stay at a functioning coffee farm. The private rooms at the hostel share a bathroom, but the kitchen area is nice and it’s an EXTREMELY relaxing place to reside, with many hammocks, hikes around the property, and options to learn about coffee and chocolate production. Click here to examine costs, reviews, and availability.
Additional accommodation possibilities nearby would be Hotel Punta Nord Est(providing lodging akin to a hotel with scenic ocean perspectives), Blue Suite(featuring spacious flats including culinary quarters and attractive perspectives), or B&B Da Peppa (a charming lodging with a roof lounge where breakfast may be enjoyed while taking in morning`s light).
The Los Patio’s Hostel (Medellin) warrants a qualified recommendation. While excellently located between the lively area of El Poblado and the metro station, and featuring high-quality facilities like a superb kitchen, there were elements of the atmosphere I did not personally prefer. Reviews list it as the top hostel for solo male travelers, indicating a predominantly younger foreign clientele. The staff suggested the diversity of guests resembled another nation each day. Those seeking a rooftop bar with popular music and organised activities will appreciate the environment. However, the constant playing of videos with a Festival-like vibe on common area screens distracted from my enjoyment. Guests can opt for private or shared bathroom accommodation in boutique-style rooms. Click here to check prices, reviews, and availability
Casa Cliché (Medellin) – Throughout our second voyage to Medellin, we remained in a different area, Laureles, which had a feel that was more nearby. I appreciated it tremendously more, even though it was a tad less focal and well-coordinated than El Poblado. Casa Cliché is directed by a group of French explorers, has a handful of private rooms with shared lavatories, an expansive kitchen, and a lovely terrace where we ate meals and played Uno and Scrabble every day. Strongly propose this place. Click here to check prices, reviews, and availability.
Finca Hostal Bolivar (Minca)– This accommodation was perhaps our favorite place that we stayed during the entire journey. It’s rather small, holding around 10 individuals in total, and it has two lovely private rooms with their own bathroom (featuring attractive blue-tiled walk in showers). The German/Colombian couple owning it are extremely pleasant and friendly, and they have their own little terrace where you can watch the sunset, which I suggest doing at least once. Tranquil. Peaceful. Excellent kitchen, and more significantly, excellent hammocks. Click here to check prices, reviews, and availability.
Eco Hostal Yuluka (Tayrona) – This location was also highly appreciated by us. We stayed in the space for eight people for one night, and it was unpleasant. But that’s mostly because places for many people are generally unfavorable in all scenarios according to my perspective (man, I’m becoming dated). The spot is perfect, just outside of Tayrona within walking distance of the El Zaino entrance (plus, they offer a free shuttle). AND THEY HAVE A WATER SLIDE (and a pool). The private room was great, and I would strongly suggest it for basically any traveler heading to Tayrona. Click here to check prices, reviews, and availability.
Residence in Cartagena – Beautiful living area in regards to design, however it was somewhat falling apart. The bathroom entry came loose and a handyman had to visit to mend it. The air conditioner solely functioned during the daytime, which is acceptable I suppose, and the internet connection entirely stopped working following the initial day. Rather, I’d examine this residence in Getsemanni, or this residence in San Diego (two of the best neighborhoods in Cartagena).
During Your Trip: Eating Gluten Free in Colombia
I provide living proof that visiting Colombia is absolutely possible.
with Celiac Disease, but you’ll need to approach it a little differently than most people. Let’s get into specifics about traveling to Colombia gluten free.
Where to Find Gluten Free Groceries
As I’ve already covered, you’ll need to reserve a place with a.
cooking area. But once you have cooking facilities, where does one obtain ingredients?
In Bogota, Medellin, and Cartagena, and generally every major city in Colombia, Carulla and Exito are the ideal places to purchase groceries.
- For a completely gluten free brunch including outstanding french toast and as many baked goods as one could imagine, Lilac Patisserie is the place to go.
Carulla is similar to Kroger or Safeway, where only groceries can be found. At both stores, a variety of pre-packaged gluten free foods like pasta, rice, crackers, rice cakes, and bread are available, along with all naturally gluten free foods like cheese, meats, and fresh fruits and vegetables.
Some also have a separate gluten free section – like this one at the Exito in El Poblado in Medellin.
Chances are, you’ll have one of the two stores relatively nearby to where you’re staying in those larger cities.
In the smaller towns, it’s a bit more complex. If you do not.
know you’re heading from a bigger city to a smaller town, I’d recommend stocking up on some of those packaged gluten free foods in the city. Or example, we went to Exito before heading from Medellin to Minca to grab pasta and pasta sauce, gluten free bread, and crackers. And I’m glad I did, because when we got to Minca there was not a “libre de gluten” in sight at the one little market in town.
In those smaller towns, you’ll usually find a mixture of.
a few types of stores. There will be a smaller supermarket with a sparse selection of packaged gluten free foods. Then there’s the tienda, which is like A convenience store and suitable region to procure water. Produce markets also offer provisions stores that sell exclusively farm-fresh fruits and veggies, which is where we ended up shopping most of the time. It’s funny – over the course of a week in During our family`s visits to Salento in Italy, we frequently shopped at the local greengrocer to purchase ingredients like zucchini at reasonable prices miraculously got lower over time like a loyalty program or something.
Armed with your packaged gluten free food and a bounty of.
fresh fruit and vegetables, you’ll be able to create pastas, stir frys, and more.
Gluten Free Groceries to Buy
I DEEPLY enjoy exploring local grocers everywhere I travel, like those gems unearthed in New Zealand. So much so that travel partner Alysha rolls eyes at my frequent cries to “OH LET`S GO THERE!” while indicating a fourth market in one day.
The following were the prime gluten-free finds over my six weeks in Colombia). Most of them were found in Exito or Carulla in either Bogota, Medellin, or Cartagena (sometimes all three!).
Sary + La Cajonera arepas – Learn more about arepas below. Be sure to try the yucca stuffed version filled with cheese.
Noglut gallettes – small, flat snacks or cookies, I`m uncertain of the precise name. But they make a wonderful treat.
Vitad gluten free bread – the only gluten free bread available in Colombia that I came across. The Pan Campesino, essentially white bread, was superior to the 4 grain variety.
Barilla gluten free pasta and sauce – I trust Barilla gluten free pasta sold in the US, and I was thrilled to find it in Colombia too. They have a few different types of pasta clearly labeled “Senza Gluten” in large red letters (they also make regular pasta, so that’s key), and all of their pasta sauces are labeled gluten free.
El Dorado gluten free pasta – all sorts of pasta made from different grains like rice, corn, and quinoa, along with some chickpea and lentil pastas. They also make regular pasta, so look for the “sin gluten” label.
Thai Kitchen – As with locations in the United States, their curry pastes, rice noodles, and coconut milks are gluten free.
Platanitos plantain chips – they remind me of another popular gluten free snack, which is one of my favorite to have when traveling, except they’re cut thinner so they’re crisper and have a higher salt content. SO GOOD. The best part is how reasonably priced they are at around $0.60 per bag containing approximately 2.5 portions (okay, let’s be honest, usually one serving).
Are Arepas Gluten Free?
Colombians serve arepas with nearly every meal. If you understand.
me, you know arepas are one of my go-to gluten free meals when I’m dining out – like Pica Pica in San Francisco, and Quiero Arepas in Denver. I’m always on Prepared for corn cakes. Imagine my excitement upon deciding to visit Colombia, land renowned for the arepa!
Oh, and green papaya salad, which is one of our favorite dishes on earth Vary from those variations normally found in the US, which emulate Venezuelan style. Colombian corn cakes diverge usually flat, rather than being stuffed with all sorts of fillings, and are served alongside a meal almost like toast might be in the US and Europe. Other sometimes they’re filled with egg, cheese, and meat, and then pan fried.
As a Celiac, there are three issues to watch out for when planning meals.
comes to arepas. Sure, they’re made with 100% corn, but that does not mean they are safe for Celiacs as some might claim.
- Most, if not all, store bought masa (cornmeal) is processed on the same equipment as wheat and contains trace amounts of wheat according to statements on packaging. Even P.A.N., which is my go-to harina de maiz in the US where it is certified gluten free, is not safe in Colombia because it is processed on the same machinery as wheat. During the first few days in Colombia, I was eating arepas made of P.A.N. and wasn’t feeling well. “It can’t be the arepas, P.A.N. is safe!” I told myself. Wrong. When I looked at the back of the package more closely, I quickly realized why I wasn’t feeling too good. A helpful reminder to always thoroughly review labels, even for foods that are safe at home.
- In Cartagena, foods that are often deep-fried like arepas and empanadas may not be suitable choices for those with celiac disease. This is because most establishments only have one fryer that is used to cook multiple foods, some containing gluten. In general, all deep-fried foods should be avoided due to the risk of cross-contamination. However, arepas and empanadas are sometimes grilled instead of fried, making them safer options as long as the grill is properly cleaned between uses.
- As with tortillas in Mexico, be sure the arepas contain only corn flour. I confirmed this each time, but double check.
The combination of those three elements means that most arepas in Colombia aren’t 100% gluten free and safe for Celiacs.
Most store-bought brands do not specify being gluten-free, and the only company I contacted that replied stated their products are processed using shared equipment. I would think anything without a gluten-free label likely contains traces.
Here is some good news – I found two store-bought brands that are properly labeled as gluten-free and produced separately from other items. They are called Sary and La Cajonera.
Sary was commonly found throughout Bogota and Medellin in grocery stores like Carulla and Exito, with seemingly unlimited varieties available. You can purchase them plain, made with yellow or white corn. Or you can get a mix combining yuca and corn filled with creamy mozzarella cheese (YES YES YES). They also come in small, thick, or extra large sizes too.
I found La Cajonera in Exito supermarkets in Bogota, Medellin, and Cartagena, and the yuca + cheese versions were EXTRAORDINARY.
Final Thoughts: Gluten Free Colombia
Adapting to a gluten free diet was testing in Colombia. However, I encourage overlooking that and still travelling regardless. Once realizing that as long as you`re ready to prepare your own meals you can go anywhere on earth with Coeliac Disease, your perspective broadens towards boundless opportunities. I don`t permit Coeliac Disease to discourage remarkable travel experiences, and I compose these guides so you feel that same empowerment and possibility.
Heading to Colombia? You won’t want to miss these other travel guides I’ve written for Colombia:
- Gluten Free Bogota: A Guide for Celiacs
- Gluten Free Dining Recommendations in Medellin
- Where to Eat Gluten Free in Cartagena, Colombia
