Celiac traveling in Hong Kong?

Putting it mildly, my comments to friends were “China is the least gluten free friendly country in the world.” Here’s what to watch out for!

Navigating China’s food options as someone with celiac disease has been an epic adventure - & not the fun kind. My first night here, I spent 2 hours searching for gluten-free options - attempts at miming & translating brought no luck.

The second night seemed promising with the help of local friends. We painstakingly communicated my dietary needs & thought we were clear. Everything came without soy sauce (most Chinese soy sauce contains wheat), without wheat, without anything. Despite our efforts, I ended up being sick for 36 hours afterward. None of us are sure where things went wrong, but research exposed that even the MSG in China has a base in wheat. I was screwed.

So I did more research. Vigilance is KEY. Hot pot, a beloved local dish, is a possibility but comes with its own rulebook. Make sure the broth is MSG free (new information), and that it has no sauces. Steer clear of meat & fish balls, rice cakes, chicken powder (actually any powder) & anything that might be a gluten Trojan horse. A crucial tip - have your own dedicated pot. This is necessary if you don’t want to suffer.

As most celiac travelers, I follow other celiac travelers! Hilariously, another traveler I follow @celiacsarahexplores seems to have been there a week or 2 after me. While it seems she had an equally tough time.. she did manage to find a few great spots. So perhaps I did it all wrong!

If you are a celiac traveling to China, brace yourself for a challenge. Use translation apps & maybe pack some GF snacks. It’s a journey worth taking but one that requires preparation, patience & a lot of caution.
Also, because sometimes you need a break from questions at every meal, prioritize finding a place with a kitchen. China has tons of GF food & most of the packaging is clearly labeled. You will want to cook. I ended up eating 3 meals/day at home, but will try restaurants next time. Because that’s part of the experience, right?

See the links on my story to learn more about staying gluten safe in China!