Exploring Bangkok’s vibrant food scene can be a challenge if you’re avoiding gluten, but the Thai capital has become increasingly accommodating to dietary needs. Whether you’re celiac or simply sensitive to gluten, this guide unveils the best gluten-free dining spots in Bangkok, along with insider tips, dishes to try, and places to avoid.
Why Bangkok Is Becoming a Gluten-Free Friendly City
Thailand’s cuisine is naturally rich in rice-based staples, vegetables, and meats, which gives it an edge when it comes to gluten-free eating. However, soy sauce, oyster sauce, and certain seasoning pastes often contain gluten.
Restaurants in Bangkok are adapting by:
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Offering gluten-free menus
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Using tamari or gluten-free soy sauce
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Training staff to understand cross-contamination risks
This makes Bangkok one of Southeast Asia’s top destinations for gluten-free travelers.
Best Gluten-Free Thai Dishes to Try
You’ll be delighted to find that many classic Thai dishes are either naturally gluten-free or can be modified easily:
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Pad Thai (ask for tamari instead of regular soy sauce)
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Green Curry with jasmine rice
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Som Tum (papaya salad) without fish sauce containing wheat
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Tom Yum Goong (spicy shrimp soup) with no added soy sauce
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Sticky Rice with Mango
Pro Tip: Always say “Mai ao glutin” (ไม่เอากลูเตน) to let servers know you don’t want gluten.
Top Gluten-Free Restaurants in Bangkok
1. Broccoli Revolution
This chic vegan spot in Sukhumvit is a paradise for gluten-free diners. Most dishes are labeled for allergens.
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Try: Gluten-free quinoa burger, Vietnamese spring rolls
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Location: Sukhumvit Soi 49
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Website: Broccoli Revolution
2. Mott 32 Bangkok
A luxurious dining experience at the Standard Hotel, Mott 32 offers select gluten-free dim sum and mains upon request.
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Try: Signature smoked black cod, crispy chicken
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Highlight: Staff highly trained in dietary needs
3. Barefood Bangkok
This 100% plant-based deli and kitchen uses no gluten in their kitchen and even offers house-made vegan cheese.
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Recommended: Zucchini lasagna, cashew cheese platter
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Area: Phrom Phong
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Small but cozy setting
4. Govinda Italian Restaurant
An authentic vegetarian Italian eatery with a dedicated gluten-free pasta and pizza section.
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Gluten-free crusts available
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Ask for dishes without wheat flour or thickeners
5. Sustaina Organic Restaurant
Located above an organic market in Sukhumvit, it offers home-style Japanese and Thai dishes.
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No MSG or artificial flavoring
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Try the brown rice sushi or miso soup
Gluten-Free Friendly Cafés in Bangkok
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Brekkie Organic Café – Great for smoothie bowls, gluten-free pancakes.
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SIMPLE. Natural Kitchen – Offers fresh gluten-free bread and hearty brunches.
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Vistro Bangkok – Voted one of the best plant-based cafes, with many gluten-free desserts.
What to Watch Out for When Eating Gluten-Free in Bangkok
Even with good intentions, restaurants may unknowingly serve gluten-containing ingredients. Be cautious with:
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Soy Sauce – Most contain wheat unless labeled gluten-free.
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Oyster Sauce – Often has wheat-based thickeners.
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Street Food – Risk of cross-contamination is high due to shared pans.
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Tempura, battered meats, or noodle dishes – Ask if made with rice flour or wheat.
Gluten-Free Snacks & Grocery Shopping in Bangkok
Major supermarkets such as Gourmet Market, Villa Market, and Tops stock gluten-free products. Look for:
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Imported brands like Bob’s Red Mill, Schar, and Orgran
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Gluten-free soy sauce, pasta, granola
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Health food stores around Sukhumvit, like Lemon Farm
Staying Gluten-Free at Bangkok Hotels
Many 4-star and 5-star hotels in Bangkok offer gluten-free options upon request. Hotels like:
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Anantara Siam
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The Okura Prestige
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The Peninsula Bangkok
Often provide gluten-free bread, pastries, and custom-made meals.
Always notify your hotel in advance to ensure proper arrangements.
Useful Thai Phrases for Gluten-Free Travelers
Use these helpful phrases when eating out:
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❝ Mai ao glutin ❞ – I don’t want gluten.
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❝ Chan phae glutin ❞ – I’m allergic to gluten.
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❝ Khun chai nam chang tao mai? ❞ – Do you use soy sauce?
FAQs: Gluten-Free Bangkok
Is Thai food naturally gluten-free?
Mostly yes, especially rice-based dishes. But sauces can contain hidden gluten.
Can I eat street food safely?
It’s risky. Cross-contamination is common. Stick to safer vendors or restaurants with training.
Where can I buy gluten-free snacks in Bangkok?
Villa Market, Tops, and health food stores stock gluten-free groceries.
Do chefs understand gluten-free in Bangkok?
In tourist-friendly and health-conscious areas, yes. Always explain clearly.
Conclusion: A Gluten-Free Foodie’s Dream in Bangkok
Bangkok has come a long way in embracing dietary inclusivity, and today, gluten-free travelers can enjoy the city’s food scene with confidence. From hip vegan cafés to upscale restaurants, the city delivers diverse, flavorful, and safe gluten-free experiences.
If you’re planning your next food adventure, check out our Bangkok Food Guide for more travel-friendly insights and expert-curated lists.
Whether you’re gluten-free by necessity or choice, Bangkok is ready to serve you – deliciously and safely.
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Author’s Note:
As a long-time travel and food journalist living in Bangkok, I’ve personally vetted and tasted my way through this city to ensure this guide delivers reliable and flavorful advice for gluten-free diners.
