Gluten Free food and Restaurants.

Question

Hi,

I will be travelling to Hong Kong in November for 5 nights and was wondering what experiences people have had eating out and buying Gluten Free food (shops and supermarkets) in and around HK?

I have read that GF isn’t that “readily available” and that some GF options at restaurants can be a little hit and miss?

Would it also be possible for me to carry a number of small GF ready meals along with me in my suitcase and travel bag?

Thanks in advance.

Answer

Eating gluten-free (GF) in Hong Kong is manageable but requires some planning. While awareness of gluten intolerance and celiac disease is growing, GF options are not as widespread as in Western countries. Many restaurants do not specifically label GF dishes, and cross-contamination can occur in kitchens, especially in traditional Chinese restaurants where soy sauce and wheat-based sauces are commonly used.

Here are some practical tips and observations:

Specialty restaurants: There are a few cafes and restaurants in Hong Kong that specifically cater to gluten-free diets. These are mostly found in Central, Sheung Wan, and Tsim Sha Tsui areas. International chains and some health-focused eateries are more likely to have reliable GF options.
Supermarkets and shops: Large supermarkets like Citysuper, ParknShop, and Aeon often carry imported gluten-free products, including pasta, cereals, and snacks. Health food stores such as JustGreen and Green Common also stock a range of GF items.
Language assistance: Carry a card in Chinese explaining your gluten intolerance. This is helpful in local restaurants where English menus may not indicate GF options.

Regarding bringing gluten-free meals with you:

Yes, you can carry small GF ready meals or snacks in your suitcase or travel bag. Make sure they are commercially packaged, sealed, and comply with airline and customs regulations.
For longer trips, carrying several meals is a good idea, as it ensures you have safe food options, especially during travel days or if suitable restaurants are not nearby.
It’s also advisable to check ingredient labels carefully for hidden gluten, especially in sauces or seasonings that may contain wheat-based ingredients.

In summary, Hong Kong has a growing number of gluten-free options, particularly in international or health-focused restaurants and supermarkets. Bringing some of your own GF meals as a backup is a sensible plan, and using a Chinese-language allergy card will make dining out safer and less stressful.