Yes, most traditional Chinese food contains gluten from ingredients like soy sauce, wheat noodles, and flour used in dumplings and breading, but gluten-free options are available by substituting with rice noodles, cornstarch, tamari (gluten-free soy sauce), and focusing on naturally gluten-free dishes like steamed rice or stir-fried vegetables. Cross-contamination is a major risk in restaurants, so always inform staff and ask about ingredients like sauces, broths, and cooking methods.
Thinking of ordering a Chinese takeaway?
To avoid gluten, choose simply prepared dishes, such as steamed vegetables, poultry, meat, seafood, or tofu. Ask questions about how the food is prepared, and make sure that there are no hidden sources of gluten added to the dish.
Most fried rice you will find at your local Chinese restaurants or Panda Express is not gluten-free. Fried rice has soy sauce, and most places use traditional soy sauce, which contains wheat, and is not gluten-free.
If that seems like a bit too much work, you're in luck—Chinese cooking already incorporates a ton of gluten-free noodles! Well-known classics like rice noodles are naturally gluten free, and so are some more unique varieties like fern root noodles, which have a dark color and chewy texture.
Stick to gluten-free staples: Certain Chinese dishes are naturally gluten-free and can be a safe option for those with coeliac disease. Steamed rice, stir-fried vegetables, and grilled or steamed meats are generally gluten-free.
Many everyday items surprisingly contain gluten, including sauces/gravies (thickened with flour), soy sauce, some processed meats, licorice, malt flavoring (in some ice creams/candies/cereals), flavored rice cakes/chips, certain seasonings, and even cross-contaminated french fries due to shared fryers or flour coatings. Always check labels for hidden wheat, barley, rye, or malt ingredients in processed foods, sauces, and even some cheeses.
Despite rice being naturally gluten-free, traditional Rice Krispy Treats contain malt flavoring. Malt flavoring is typically derived from barley, which is not safe for people with celiac disease.
Real eggs, no matter their grade, size or color, are naturally gluten free. Whether the egg comes from a chicken, duck, or another bird doesn't make a difference. Even egg products like liquid egg whites are often gluten free, though it's a good idea to check the label to be sure.
Oyster sauce
Lee Kum Kee's Panda Brand Green Label Oyster Flavored Sauce and Choy Sun Oyster Flavored Sauce in glass bottles and metal cans are both gluten-free and MSG-free.
The following foods and drinks contain gluten and should be avoided:
Chow Mein is traditionally made with wheat noodles, so if you are out a restaurant it is extremely likely that chow mein would NOT be gluten-free. However, if you're making chow mein at home there is at least one brand of gluten-free chow mein noodles available.
8 Foods High in Gluten and Why You Should Avoid Them
Chinese. Avoid wheat noodles and soy sauce. Be careful of contamination if dishes that contain gluten are cooked in the same pan as your food. Rice is gluten free and rice noodles are a great alternative to wheat noodles, so ask if these are available.
A gluten-free label.
If a product claims to be gluten-free on the package, then it is most likely safe to eat as the FDA only allows packaged foods with less than 20 parts per million (ppm) of gluten to be labeled “gluten-free.” However, you should still check the ingredients list.
While they are made mainly from made with tapioca flour and ground dried prawn, they often contain wheat flour as a binding ingredient. This means most commercially available prawn crackers may not be safe for those with celiac disease or gluten sensitivity.
The short and sweet answer is yes, in its purest form (meaning no added ingredients, including gluten-containing ingredients), chicken is gluten free.
Symptoms of gluten intolerance can vary widely and may include:
While plain bacon is naturally gluten-free, some brands may contain flavorings or additives with gluten. Plain bacon is made from pork belly, spices, sugar, and nitrates. However, be on the lookout for gluten-containing dextrins, starches, and flavors containing soy or teriyaki sauce in certain bacon brands or flavors.
Basmati rice is naturally gluten-free, meaning it does not contain the proteins found in wheat, barley or rye. This makes it a good choice for people who need to avoid gluten and do not want to sacrifice taste and variety in their meals.
Soy Sauce-Based Dishes: Soy sauce is a common ingredient in Chinese cooking, but most soy sauces contain wheat as a primary ingredient. Dishes that use soy sauce as a base, such as stir-fries and marinades, may contain gluten unless gluten-free soy sauce is used.
Many box cereals are now available in gluten-free varieties. Some popular gluten-free options include Rice Chex, Honey Nut Cheerios, Fruity Pebbles, and Cocoa Pebbles. These cereals have alternative grains or ingredients that do not contain gluten.
Your symptoms should improve considerably within weeks of starting a gluten-free diet. However, it may take up to a few years for your digestive system to heal completely. A GP will offer you an annual review during which your height and weight will be measured and your symptoms reviewed.
Key Takeaways: Hidden Sources Of Gluten
Gluten is often found in processed foods like soy sauce, deli meats, bouillon cubes, salad dressings, and even some imitation fish or veggie burgers.
Grains, starches or flours that can be part of a gluten-free diet include: