Gluten-Free Trip to China: Gluten-Free Chinese Foods and Travel Tips
The Reality of Gluten-Free in China
It tends to be hard to follow a completely gluten-free diet in China, as Chinese noodles, dumplings, and steamed buns are daily staples, particularly in the northern regions of the country. Unlike Western countries, gluten-free labeling is seldom seen in Chinese markets, and most Chinese people’s awareness of gluten allergies or celiac disease is limited. Hence, you need to carefully explain your dietary requirements to ensure you are served with gluten-free Chinese food. But don’t worry, naturally gluten-free grains like rice are still the main part of diets in southern and western China, and you can enjoy gluten-free tours to China with confidence, especially when visiting these regions.
Naturally Gluten-Free Grains and Ingredients in China
China provides a wide range of naturally gluten-free Chinese foods for visitors with a gluten allergy. Staples such as rice, millet, quinoa, corn, sweet potato, and rice noodles form the foundation of many meals, while protein choices like chicken, beef, fish, shrimp, eggs, and tofu are widely available across regions. Gluten-free flavorings in China, like sea salt, cracked pepper, rice vinegar, and cold-pressed oils, let you taste authentic Chinese cuisine while staying gluten-free.Gluten-Free Chinese Foods
| Category | Gluten-Free Foods |
| Staples | Rice, black rice, glutinous rice, quinoa, purple rice, millet, red rice, brown rice, buckwheat, gluten-free oats, sweet potato, yam, rice noodles, buckwheat noodles, soybeans, pumpkin, potato, rice cakes, cornmeal |
| Legumes | Beans, red beans, mung beans, peas, chickpeas, adzuki beans, white kidney beans |
| Nuts & Seeds | Almonds, flaxseeds, chia seeds, pumpkin seeds, macadamia nuts, pistachios, pecans, walnuts, pine nuts, sunflower seeds |
| Beverages | Coconut milk, nut milk, pure fruit juice, coconut water, almond drink, soy milk |
| Gluten-Free Seasonings | Apple cider vinegar, black pepper, turmeric powder, low-sodium salt, cumin powder, butter, coconut oil, flaxseed oil, olive oil, avocado oil |
What Chinese Food Has Gluten
Despite these gluten-free Chinese foods, there are still many everyday foods with gluten in China that should be avoided during your China tours, including gluten grains like wheat, rye, and barley. Staples like wheat noodles, dumplings, steamed buns, bread, and pastries are common gluten foods to avoid. Also, processed meats, including sausages, bacon, and fried foods like tempura, often contain gluten. Soy sauce, oyster sauce, and curry usually contain wheat and should also be avoided.
Gluten Foods to Avoid in China
| Category | Gluten-Containing Foods |
| Staples | Noodles, dumplings, sesame flatbread, wheat, steamed bun, stuffed bun, wontons, fried dough stick, oats, rye, bread, cake, biscuits, spring rolls, pizza, muffins, Chinese pastries, instant noodles, seitan, pasta |
| Meat Products | Sausages, bacon, luncheon meat (canned), canned meat, fried foods (e.g. fried chicken, tempura), processed steak |
| Snacks | Chocolate bars, spicy gluten sticks, shrimp chips, ice cream, cheese sticks, popcorn, potato chips, jelly |
| Seasonings | Soy sauce, oyster sauce, vinaigrette, vinegar, steamed fish soy sauce, curry, mayonnaise, dark soy sauce, fermented bean paste, ketchup |
| Drinks | Bubble tea, cola, honey citron tea, dark beer, malt soda, some malt-based energy drinks |
Must-Try Gluten-Free Dishes in China
1. Beijing Roast Duck
When it comes to Chinese food, the first thing that comes to your mind may be Peking Roast Duck, which is famous for its crispy skin and tender meat. It is often served along with wheat pancakes, but for a gluten-free traveler, you can skip the pancakes and enjoy the duck with lettuce or rice.
2. Guilin Rice Noodles
As one of the most popular traditional Chinese rice noodles, this is a must-try dish during your Guangxi tours to Guilin. It’s delicious, particularly when topped with pickled vegetables, peanuts, and savory broth. As the noodles are made from rice, this dish is naturally gluten-free Chinese food if you skip soy sauce.
3. Crossing-the-Bridge Rice Noodles in Yunnan
This famous Yunnan dish features rice noodles, thinly sliced meats, and vegetables added to a steaming hot broth. Because the noodles are rice-based, it is considered gluten-free food in China as long as soy sauce or other wheat-based sauces are avoided. For gluten-free travelers, don't miss it during your Yunnan tours.
4. Sichuan Hot Pot
Hot pot is a customizable Chinese food and is both fun and safe for a gluten-free trip in China. You can add fresh meats, vegetables, tofu, and rice noodles in a simmering broth. By selecting rice noodles and requesting chili oil, garlic, and vinegar instead of wheat-based sauces, you can enjoy it as gluten-free Chinese food on your Chengdu tours or Chongqing travel.
5. Xinjiang Skewers
Grilled lamb or beef skewers from Xinjiang are seasoned with cumin, chili, and other spices. Unlike many street foods, these gluten-free delights are served unaccompanied by bread or pancakes. When traveling in Urumqi, Kashgar, or Turpan, you can enjoy the smoky, aromatic flavors without worrying about gluten.
>> Recommended 10-day taste of China culinary tour
Popular Gluten-Free Snacks in China
1. Zongzi
Initially, eating Zongzi is a tradition for the Dragon Boat Festival in China, but now, this food can be found anytime in many places in the country. This traditional snack is a popular gluten-free Chinese food, as it is made from glutinous rice, often filled with red bean paste, meat, or salted egg yolk, and wrapped in bamboo leaves.
2. Glutinous Rice Balls
Nuomici, or Glutinous Rice Balls, are also a naturally China’s gluten-free snack for travelers. They are soft and chewy snacks made from glutinous rice flour, usually filled with sweet fillings such as red bean, lotus seed paste, or black sesame.
3. Candied Hawthorn Skewers
Candied hawthorn skewers, known as tanghulu, are a classic northern Chinese street snack, particularly in Beijing's hutongs. This naturally gluten-free Chinese food is a fun and photogenic snack. Fresh hawthorn fruits are skewered and coated with a shiny sugar syrup, giving a perfect balance of tartness and sweetness.
4. Mung Bean Cake
This light, sweet pastry is made from mung bean flour, sugar, and sometimes a hint of oil. As a gluten-free snack in China, it is popular in cities like Suzhou, Hangzhou, and Beijing. If you want to try a classic Chinese dessert while staying true to a gluten-free diet, this is a good choice.
5. Herbal Jelly
Liangfen, or herbal jelly, is a jelly-like tasty snack made from mung bean starch. This gluten-free Chinese food is popular in places like Sichuan, Chongqing, and Yunnan, with a smooth texture and spicy or sweet flavor.
>> Recommended 16-day China food tour
Gluten-Free Restaurants in China
There are a few dedicated restaurants offering gluten-free foods in China, and below are the popular China’s gluten-free restaurants in some major cities like Beijing, Shanghai, and Chengdu. Always remember to double-check before you eat.
Gluten-Free Restaurants in Beijing
TRIBE Organic Restaurant
SuSu Vietnamese Cuisine
Huaiyang Fu (Not dedicated gluten-free but has a gluten-free menu)
Gluten-Free Restaurants in Shanghai
O'MILLS SOURDOUGH BAKERY&BISTRO
Duli
Gluten-Free Restaurants in Chengdu
Chia Chi Chi Healing Restaurant (TGK Branch)
Address: No. 3 (Annex), 2 Lantian Road, High-Tech Zone, Wuhou District, Chengdu, Sichuan
Good Wood Coffee · Shi Gu Western Cuisine (Raffles City Branch)
Essential Tips for A Gluten-Free Tour in China
To make the most of your gluten-free tour to China, here are some essential China travel tips for you.
1. Call the Airline to Order Your Gluten-Free Meal in Advance
Gluten-free meals are available on most flights with meal service, including all cabins on international routes. You can request yours by calling the airline 24-48 hours before takeoff.
2. Always Bring Your Food or Snacks with You
Pack gluten-free foods or snacks for a worry-free trip in China. Generally, instant oatmeal packs, dark chocolate, nuts, bulletproof coffee, dried fruits, beef jerky, and convenient healthy snacks like superfood cubes and chickpeas are good options.
3. Book Hotels with Kitchens
Knowing how to cook makes things much easier! Just stay at a hotel with a kitchen, and you can make all your favorite gluten-free meals in China.
4. Carry a gluten-free restaurant card in Mandarin
To ensure safe dining in China, where gluten-free is uncommon, prepare a card in Chinese saying: "我对麸质过敏，不能吃任何由小麦、黑麦、燕麦、大麦等做成的食物以及含酱油、面粉、味精的食物，谢谢！" (I have a gluten allergy, and I can’t eat any foods containing wheat, rye, oats, barley, soy sauce, flour, or MSG. Thank you!)
Start a Gluten-Free Tour with ETC
For those who stick to gluten-free Chinese food, if you are not very familiar with the Chinese language, you can always rely on a professional local guide, and Easy Tour China is a good companion. Our team specializes in arranging gluten-free food tours in China, from local snacks to authentic meals, so you never have to worry about hidden gluten. Below are our best China tours you can opt for.
Looking for a fully personalized experience? Feel free to contact us. We can customize a gluten-free trip in China just for you.