Gluten-Free in Colombia: A Life Changing Experience

Some places don’t just welcome you—they change you.

For me, that place is the Andes Mountains of Colombia. Tucked between cloud forests and colorful cities, Colombia was the setting of two major firsts: my first ever solo trip and my first vacation after being diagnosed with a wheat allergy. What I thought was a simple getaway was so much more- the start of a whole new lifestyle. I faced gluten-free anxiety and fatigue, and learned the value of translation cards. However, Colombia made it all feel easy, exciting, and full of flavor.

Flying to Colombia? Check out these expert tips that enhanced my flight experience.

Waking Up to Arepas and Adventure

Each morning started with something warm and comforting—an arepa.

Before this trip, I had never even heard of them. But in Colombia? Arepas are life. These simple, gluten-free corn cakes were my breakfast (and snack, and sometimes dinner) heroes. Crispy on the outside, soft on the inside, and endlessly customizable, they became my gluten-free soul food. It was the kind of meal that made me feel safe—and that’s a big deal when you’re newly gluten-free in a foreign country.

Medellín to Bogotá: Where Curiosity and Kindness Meet

Medellín was vibrant, welcoming, and full of color. With its innovative cable cars, flower-lined streets, and open smiles, it’s the kind of place where even solo travelers feel like they’re part of something. I spent hours exploring museums and rode up to Parque Arví, where the air gets cooler, and the views stretch endlessly over green mountain ridges. It was there, surrounded by silence and pine trees, that I finally exhaled. I was doing it—traveling gluten-free and loving every minute.

Bogotá felt completely different—and just as magical. High up in the Andes, the capital surprised me with its natural beauty. Between city parks, mountain views, and peaceful plazas, I found calm in unexpected places. One of my favorite afternoons was spent watching the clouds drift over the city from a hillside cafe, sipping fresh juice and nibbling on tropical fruit.

The Day I Learned the Power of a Gluten-Free Translation Card

Something I did discover was that English wasn’t as widely spoken as I had previously thought, and I had no idea how to explain “gluten.” But then I remembered my secret weapon—a simple translation card I’d packed, explaining my allergy in Spanish. I handed it to the cook, and after reading it carefully, she smiled, nodded, and brought out a safe, home-cooked meal. I could’ve cried from the relief.

That one little card turned confusion into connection. And that’s the beauty of Colombia—the people genuinely want you to enjoy their food, their land, their culture.

What to Eat (and What to Watch Out For)

If you’re gluten-free, here’s what I loved and what I learned:

Foods to Love:

• Arepas – Safe, satisfying, and everywhere!

• Fresh tropical fruit – Colombia’s papaya, mango, and passionfruit are heavenly.

• Tamales – Often gluten-free and wrapped in banana leaves. Always ask!

• Empanadas de maíz – Corn-based versions can be safe; double-check the filling.

• Grilled meats + plantains – Often naturally gluten-free and delicious.

Foods to Avoid:

• Pan de bono / pan de yuca – Sounds safe, but many versions contain wheat.

• Fried foods – Risk of cross-contamination from shared oil.

• Certain soups like Ajiaco – May be thickened with wheat flour.

• Unlabeled baked goods – Even if they look gluten-free, ask first or skip it.

Final Thoughts

Colombia was more than just a trip. It was the beginning of a new kind of freedom—a reminder that even with dietary restrictions, I could still travel boldly, eat joyfully, and feel deeply connected to the world around me.

So if you’re gluten-free and dreaming of South America, don’t be afraid to start with Colombia. The Andes will welcome you. The people will care for you. And you just might come home with more than memories—you might come back a little braver, a little more curious, and a lot more full of arepas.

Until next time,

Gluten-Free Kris

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