How to live Gluten-Free in Korea
Fortunately, I donât live with Celiac disease. If I did, I would cry everyday...because I happen to LOVE gluten! However, lately Iâve been taking some oriental medicine that recommends against consuming wheat products (anything containing flour in it). I understand that avoiding flour is not necessarily the same as being gluten-free (gluten contains much more than just simply flour), but Iâve been looking into gluten-free eating in Korea as a result of this recent food restriction.Â
It is a lot harder to avoid gluten than it is in other parts of the world (namely, North America, where Iâm from).Â
I think itâs probably due to the fact that:
A) Most Korean foods are made with a gluten/starch base (i.e. Soy sauce, for example).Â
B) Celiac is a much rarer disease here in Korea compared with in the U.S.Â
Luckily, I stumbled across a handful of useful blogs about living gluten-free in my research, which have provided a list of âsafeâ Korean foods to eat if you are gluten-free. Including:
1) Bibimbap - essentially gluten-free, except if you are celiac you may still want to check that they havenât added soy sauce to it.Â
2) Samgypsal - one of the few meats in Korea that arenât marinated in soy sauce (unlike bulgogi, or most pork dishes).Â
3) Kimchi Jjigae and Sundubu Jjigae - Jjigaes (or stews) are pretty safe because they usually donât contain soy sauce or flour.Â
4) Kimbap and sushi - providing you donât dip them in soy sauce!Â
5) Mexican food - some places will offer a 100% corn flour tortilla/taco. You can still get a salad bowl even if they donât offer those!Â
6) Ddeok - steamed rice cakes can be made with rice flour OR a mixture of rice and wheat flour - so you should be careful! Contrary to what you may believe, Ddeokbokki (spicy stir-fried rice cakes sold as a popular street food snack) is USUALLY made with wheat flour (and is NOT gluten-free)! You can also find some that are gluten-free, but it takes a bit of searching.
7) Pho - not sure if this is celiac-safe, but itâs mostly gluten-free providing that the noodles arenât swapped with flour-noodles. (Living in Korea is tricky in that alot of places which claim to have âriceâ products are actually using wheat flour instead of pure rice flour).Â
I hope this article is helpful in your quest to live gluten-free in Korea. As you can see, itâs not easy, but NOT impossible! :)













