Many thanks to Kamila Chruszcz for her research and content for this post.
The search begins!
South Korea is not known for being particularly friendly to those that have specific dietary requirements, and eating gluten-free in Korea is no exception because coeliac disease is not widespread in the country, so there is little attention paid to this condition.
However, finding gluten-free dishes is not impossible. In fact, rice, meat, fish, and vegetables abound in Korea, you just have to make sure that they are not prepared together with other ingredients containing gluten.
In Korean cuisine there are three widely used ingredients to watch out for if you need to eat gluten-free in Korea. They are soy sauce (간장, ganjang), chilli paste (고추장, gochujang) and soybean paste (된장, dwenjang). These 3 ingredients are found a lot in various Korean dishes, and so, just to be on the safe side, if you go to a restaurant in Korea you can always specify that you cannot eat them. A couple of important phrases you could use are:
저는 간장, 고추장, 된장을 못 먹어요.
Jeoneun ganjang, gochujang, dwenjangeul mot meogeoyo.
I cannot eat soy sauce, chili paste or soy paste.
You can also directly say that you have celiac disease:
저는 셀리악 병 가지고 있어요.
Jeoneun selliak byeong gajigo isseoyo.
I suffer from celiac disease (I have celiac disease).
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, so use the restaurateurs Korean Gluten Free Restaurant Card, is available online for free, which explains in Korean the needs of a person with Coeliac disease.
Even when it comes to cakes that are meant to be made from rice flour, I always ask if they are truly 100% rice flour and don’t contain any wheat. In Korea, eating rice flour instead of wheat is becoming a popular health trend, and awareness of healthy eating is on the rise. However, that doesn’t mean every shop or restaurant offering these dishes fully understands food allergies.
Fortunately, modern translation tools like Papago are incredibly helpful. So even if your Korean isn’t fluent, as long as you know exactly what to ask for, you’ll manage just fine.
Kamila travelled through Korea for 3 weeks testing and trying lots of different eateries, so here are some that she safely ate in. Kamila is a supersensitive Coeliac and any contamination even the slightest crumb would cause a reaction.
1. Akira Back (in Four Seasons Hotel)
As you can imagine since this is in the Four Seasons, it is expensive, but it does have a full GF Menu.
2. Sanchon
Healthy options and with gf card, they will adapt the menu choices for you.
3. ForFourBread
This little bakery has had rave reviews for its amazing pastries.
4. Namusae Tea House
A gorgeous tea house in Insadong and it even has GF Bingsu! (show GF card)
5. 853 BBQ
Great BBQ place. Show your GF card and staff will help you with you choices. TIP: Take your own GF soy sauce.
6. Osegye Hyang
Vegan restaurant but with GF options. Show your GF card and staff will help.
7. Interact Cafe
This lovely café in Gangnam is fully gluten free and amazing cheesecake!!
UUUM
Another great place that Kamila didn't make it to is UUUM in Gangnam. UUUM provides distinct menus for lunch and dinner, with clear labels highlighting options for vegan, gluten-free, and vegetarian diets. In addition to preparing their own meals, UUUM bakes their own bread, including vegan and gluten-free varieties and the shop offers a selection of natural wines and organic beverages. The interior is spacious and pristine, featuring bar seating near the kitchen for an engaging dining experience.
Watch out for Part 2 where Kamila visits Busan!.
