When I first started traveling gluten-free, mealtimes felt stressful. Would I find anything safe? Would I end up living on sad rice crackers and fruit?
Then about ten years ago, everything changed. I walked into a local supermarket in Medellín, Colombia and instead of feeling anxious, I felt prepared — I could read labels, see fresh foods, and choose what worked for me.
That moment didn’t just save that trip — it completely reshaped how I travel gluten-free around the world. Let me share why exploring local markets has become one of my favorite parts of traveling — and how you can make it part of your adventures too.
Do a Little Research First
Before I travel anywhere, I do research, research, research:
What local foods are naturally gluten-free? (like corn tortillas in Mexico or rice noodles in Vietnam)
What kinds of markets or supermarkets I can expect? Big chain stores, corner shops, or traditional open-air markets?
What local dishes are naturally gluten-free? Knowing what’s naturally GF makes landing in a new place so much easier and can help when selecting ingredients.
For destination specific posts, click the following links for Nepal, India, Mexico and the Caribbean.
Make a List of Important Phrases
Even after years of traveling, I still bring a list of words in the local language, such as wheat, barley, rye, oats and gluten-free.
Sometimes I write out a card with key phrases and it makes conversations at shops and markets so much easier.
For additional gluten-free travel tips click here!
Why Local Markets Are For You
1. See What You’re Buying
This is my favorite part because there is no second guessing or having to rely on restaurant staff while struggling to communicate. Whether it’s a supermarket in Medellín, a local shop in Mexico City, or a market in Chiang Mai, being able to see the actual product and read the label gives me peace of mind.
Fresh produce, plain meats, sealed cheeses — simple, safe, and predictable. For food labels, google translate can help you understand and read each ingredient.
(Want pack some essential grocery items before starting your trip? See: Gluten-Free Travel Packing Essentials).
2. Discover New Naturally GF Staples
That first trip taught me to look beyond packaged food. Cassava flour, plantains in Colombia, rice noodles in Asia and corn tortillas in Mexico are naturally gluten-free foods and have become my travel staples.
(See Beyond Celiac’s website for global gluten-free travel tips.)
3. Stock Up and Save
Local supermarkets help me fill my bag with local snacks and even gluten-free brands I’d never see at home.
It’s usually cheaper than at home and it feels more authentic too. It also lets you taste the culture in a unique way. I usually leave each country with newly discovered goodies.
Food is a Gateway
That first Medellín supermarket visit wasn’t just about finding food — it taught me how to be resourceful and curious.
Ever since, local outdoor and supermarkets have turned into cultural adventures: a peek into daily life, new flavors, and conversations that go beyond menus.
They give me new gluten-free travel adventures and stories to tell. So the next time you’re abroad, check out the local markets and be sure to tell me all about it!
Adventures are better gluten-free.
Have you explored markets abroad? Tell me your experience in the comments below!
