How to Survive Gluten Free in South Korea

*Please note that this is all based on my experiences. I am gluten intolerant but not highly allergic and cross contamination and small traces don’t affect me. Products that are described as 100% rice flour etc. therefore might a great option for intolerant people but not for someone who is sensitive to contaminations.

**I have been looking up some keywords like “gluten free”, “food”/ “snacks” and “Korea” on the internet and I can’t believe how many sites provide false or only partly true information. DON’T trust sources that say Kimchi or Korean noodles etc. are always gluten-free! Because that’s not the case!! I am not saying there are no reliable sources on the internet (especially since I’m trying to become one myself, haha) but PLEASE be careful and don’t trust every source.

Food to be careful about

Good news: most of the food and ingredients listed below are also available in a wheat/gluten-free versions in many supermarkets.

Bad news: most restaurants typically use those that do contain wheat or gluten.

Tip: Many Koreans have limited knowledge about gluten. Even if you mention you can’t eat Milkaru 밀가루 (Wheat flour) or Mil 밀 (wheat), they might be surprised and assure you that soy sauce, dishes like stew, or kimchi don’t contain wheat or gluten. While they mostly have only good intentions, this lack of awareness can sometimes be risky.

When asking about food, my go-to explanation is: “I cannot eat gluten.” This covers (wheat) flour, Kochujang, soy sauce, and most foods containing sauces.

Even when it comes to cake, that is supposed to be made from rice flour, I always ask if it’s a 100% rice flour and doesn’t contain any wheat flour. Eating rice flour instead of wheat is a health trend in Korea, and awareness for healthy eating is rising. But that doesn’t mean that every shop and restaurant offering those dishes actually knows about allergies.

Thankfully, modern translation tools like Papago are incredibly helpful. So even if your Korean skills are not as advanced, if you know exactly what you have to ask for, you will be able to survive.

• Soy sauce
• Kimchi in restaurants, since it is often stretched with wheat flour (even homemade Kimchi can contain wheat flour, but there are gluten-free versions at the supermarket.)
• Kochujang (red chilli paste) 고추장, since it often contains wheat or barley malt. There are two types of Kochujang. One is based on rice (and therefore slightly more expensive). The other one is based on wheat (therefore cheaper and favored by restaurants).
• Ssamjang 쌈장, the sauce that is served mainly at bbq restaurants CAN contain gluten
• Doenjang 된장, fermented soybean paste CAN contain gluten
• Almost everything that comes with some sort of sauce because it most cases they either contain Kochujang or Soysauce
• Boricha 보리차 (Barley Tea)! If you get a free drink that is not water it is mostly barley tea! (In Japan it is mostly green tea but some restaurants serve barley tea as a free drink as well. It is called Mugicha 麦茶.)
• Haemul Sundubu Jjigae 해물순두부찌개 Korean spicy seafood tofu stew is one of my favorites, but it contains soy sauce
• Kimchi-jjigae 김치찌개 since it contains Kimchi and Kochujang and you never know about those two
• Chicken (obviously)
• Makgeolli 막걸리 (Korean rice wine)
• Side dishes with seasoning because those also often contain soysauce
• Einspänner coffee → In might be gluten free in some places but I found out that the whipping cream at Twosome contains gluten and I sometimes had reactions on Einspänner at other cafes.
• Sausages can often contain wheat
• Ice cream in some cases
• Rice cakes in some cases
• Corn cheese →It is a side dish you will find in a lot of restaurants but it might contain wheat and you might not find that out by asking the staff. I saw both, gluten free and gluten containing versions at convenience stores
• Jokbal 족발 are braised pig’s trotters and while they are delicious they are also cooked in soy sauce
• Kalbi 갈비 are grilled beef short ribs and marinated in a sweet sauce containing soy sauce

Food to eat

Many of the foods mentioned above are available in gluten-free or wheat-free versions at most supermarkets. Pay close attention to the word Wheat 밀 (Mil). Also, please note that not every product clearly labels its allergens, such as freshly packed rice cakes at the supermarket. Syrup derived from wheat is often unmarked, and Mirin made from wheat-based vinegar has caught me off guard in both Japan and South Korea.

My recommendation: If you’re feeling curious and have the time, consider cooking some Korean dishes at home. You can find nearly all the necessary ingredients in a gluten-free version, and it may only cost you a few extra euros or dollars. For those on the go, stock up on essentials like gluten-free soy sauce and Ssamjang for BBQ. Buy small, affordable containers at Daisoo and carry them with you when dining out. (Daisoo is Korea’s version of a 1 Euro/1 Dollar shop, only better.)

• Joseon Soysauce 조손 간장 (Joseon Kanjang)→ Traditional soy sauce mostly doesn’t contain gluten and is way cheaper than ordering “gluten free” soy sauce online!
• Kimchi (just check for “mil” 밀 or use the translation app Papago to scan the product)
• Kochujang (red chili paste) 고추장
• Ssamjang 쌈장
• Doenjang 된장
• Soju (alcohol) and in most cases flavored soju. There are still some types like Starlight Chungha Sparkling that contain wheat though.
• 100% rice flour desserts
• 100% rice flour chicken (but often not the sauces they serve with it)
• Vietnamese rice noodle soup (but make sure to check the base)
• Yukhoe 육회 is raw minced meat, mostly beef and is often served sesame oil, with an egg yolk, cheese stripes and sometimes pear. Soy sauce is sometimes used so make sure to double check!
• Sushi (bring your own soy sauce and check the wasabi if possible. Though, wasabi mostly doesn´t contain gluten, and sometimes I just take the risk.)
• Yakitori. This is actually a Japanese dish, but since Japanese food and Izakayas are a growing trend in Korea it is not hard to find it. Yakitori 焼き鳥 are chicken skewers. Some come with a sauce (which mostly contains gluten!) but those without, seasoned with salt and pepper, are really delicious too!

For today I’m out of ideas, but I promise to keep this list updated! Please tell me in the comments if you have any other recommendations or experiences :))