Guide to Eating Gluten-Free Asian Food

Whether you are coeliac or are just trialling the gluten-free way of living for health or diet reasons, you may assume that many oriental cuisines, with their abundance of rice, fish and meat, are naturally suitable for those seeking the wheat-free ways of living.

Why do people need to eat gluten-free?

Coeliac disease is an autoimmune disorder that is caused by eating gluten, which is found in wheat, barley, rye and oats. These are very common in flours and cereals, so regular bread, pasta and cakes, for example, are all full of gluten. Many people overlook other ways gluten may be involved in foods, as it is also commonly used to thicken sauces, to add a crispy batter to meat and is also found in types of beer and vinegar among other items! If a person with coeliac disease, or an intolerance to gluten, eats something with the gluten protein in, the immune system can damage the lining of the small intestine. This can cause the person to be very unwell, so it is essential to ensure that foods are gluten-free before they eat them.

Which oriental foods are gluten-free and which aren't?

Unfortunately, oriental foods are actually often filled with glutens, unless free-from alternatives have been included. The main culprit responsible for this is soy sauce, which contains wheat, and is used liberally throughout most oriental dishes. While you may think that a dish such as sushi, involving only rice and fish, would be a safe bet, the vinegar used for sushi rice actually often contains barley malt, which is not suitable for coeliacs. Further, while rice noodles tend to be a safe option for the gluten intolerant, egg noodles, and the ever renowned ramen noodles, are all packed with wheat. If you are looking for noodles, then Ho Fun, Lai Fen, Lo Shee Fun and Sha He Fan are all made from rice rather than wheat.

Where can you find gluten-free oriental foods?

Reading the ingredients labels is essential if you are gluten-free, however, if you do not speak the language this product originates from this can be very tricky. There are of course ways of translating these labels, with various apps and translation cards available for scanning ingredients lists. However, this can be too much to do manually, and apps may not be accurate enough at translating specific ingredients. It is therefore important to buy produce from quality oriental food retailers, such as Oriental Mart, who have dedicated gluten-free oriental food sections. Here you can find gluten-free versions of oriental food staples, such as soy sauce, oyster sauce and teriyaki sauce. Opting for more upmarket brands can also be of use, as these companies are more likely to have a marketing team better equipped to label ingredients in English, or have dedicated allergen symbols.

How do you find gluten-free food when travelling to an Asian country?

If you are travelling to a country such as Japan or China, you can get hold of a translation card, which explains all of the ingredients you cannot eat, issues such as cross-contamination, as well as why it is dangerous for you to eat them. Some cards also present the chefs with ideas for alternatives that can be used, such as replacing wheat noodles with rice or buckwheat noodles. These cards are great for making it far easier to find something edible abroad!

Do you know of any tips for eating oriental foods on a gluten-free diet? We’d love to hear, so let us know on Facebook!