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Navigating Local Cuisines Safely: Soy Sauce, Corn Masa and Hidden Gluten by Travel Zone

Where gluten hides in Asian, Latin American and Mediterranean food, from soy sauce and bouillon to bulgur and floured fish, and what to ask the chef.

Updated 2026-Oct-20 By the Gluten Escape team

Photo: Basile Morin, CC BY-SA 4.0 via Wikimedia Commons

Traveling abroad opens up wonderful food experiences, but for celiac travelers every region has its own traps where gluten hides in traditional recipes.

Knowing the regional ingredients helps you talk to chefs clearly and read local menus with confidence.

Regional Hidden Gluten Traps

1. Southeast Asia (Indonesia, Thailand, Vietnam)

  • The hazard: Wheat-brewed soy sauces (kecap manis, shoyu), oyster sauce, and crispy fried shallots dusted in wheat flour.
  • The fix: Ask for tamari labeled gluten-free, and check that noodles are boiled in clean water that hasn't been used for wheat noodles.

2. Latin America (Mexico, Central & South America)

  • The hazard: Commercial corn masa cut with wheat flour, powdered chicken bouillon (consomé de pollo), and beer-battered fish tacos.
  • The fix: Ask for 100% pure corn tortillas (maíz puro) and broths made from scratch without powdered bouillon.

3. Mediterranean & Middle East (Greece, Turkey and the Levant)

  • The hazard: Wheat bulgur in salads (tabbouleh), flour dusted on grilled whole fish, and flour used to thicken lentil or tomato soups.
  • The fix: Ask for plain grilled fish with lemon and olive oil, and confirm soups are thickened with vegetables rather than a flour roux.

Frequently Asked Questions

Are translated celiac restaurant cards effective abroad?

Yes. A clear celiac card in the local language (Indonesian, Spanish, Greek, Italian and so on) cuts down misunderstandings in busy kitchens. It doesn't replace a conversation, so still watch for signs the message got through, such as the server checking with the chef.

How we check: each listing shows its kitchen tier and when we last checked it. "Confirmed" means the property answered our 10-point kitchen questionnaire in writing. Kitchens and menus change, so always tell the property about celiac disease before you arrive.

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