Traveling to Mexico with Celiac Disease: A Gluten-Free Guide

Celiac.com 07/21/2023 - Embarking on a journey to explore the vibrant landscapes, rich culture, and tantalizing flavors of Mexico is an adventure that many dream of. However, for individuals with celiac disease, careful planning and preparation become paramount to ensure a safe and enjoyable trip. Fear not, fellow gluten-free travelers, for Mexico has much to offer, especially in the realm of gluten-free dining. From indulging in authentic Mexican cuisine to finding gluten-friendly accommodations, this guide will provide you with the confidence and knowledge to navigate the country with ease. Join us as we embark on a gluten-free adventure through Mexico, where we'll uncover the secrets of booking gluten-free flights, discovering gluten-friendly hotels and vacation rentals, savoring gluten-free Mexican dishes, navigating local grocery stores, and the importance of packing gluten-free snacks for your travels.

With a little preparation and a sense of culinary exploration, you can savor the vibrant flavors of Mexico while keeping your dietary needs in check. Get ready to indulge in mouthwatering delights and immerse yourself in the rich cultural tapestry of Mexico, all while confidently navigating a gluten-free journey that's sure to leave you with unforgettable memories.

Booking a Gluten-Free Meal on Your Flight

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When planning your trip to Mexico, it's crucial to consider your dietary needs, especially when flying. Many major airlines understand the importance of accommodating passengers with gluten intolerance. Many airlines such as American, Aero Mexico, United, Aeroméxico, Delta, Volaris, Interjet, Viva Aerobus and TAR Aerolíneas may offer gluten-free meal options. When booking your flight, be sure to request a gluten-free meal in advance to ensure a safe and enjoyable journey. Whether or not they offer a gluten-free meal, be sure to bring your own gluten-free food on the flight, just in case. The worst way to begin a vacation is to start out hungry, so be prepared with some safe food whenever you board a plane.

Booking Gluten-Friendly Hotels and Vacation Rentals in Mexico

Finding gluten-friendly accommodations is essential for a worry-free trip. Utilize popular apps like Booking.com, Expedia, and TripAdvisor to search for hotels or resorts that offer gluten-free options and are willing to accommodate your dietary needs.

Additionally, consider vacation home/apartment rentals through platforms like Booking.com, Airbnb, Vrbo, and HomeToGo. Opting for vacation rentals in Mexico offers several advantages for gluten-free travelers. These accommodations usually provide more space, privacy, and access to a kitchen. Having a kitchen allows you to have full control over your meals and ensures that they remain gluten-free throughout your stay.

The Benefits of Staying at a Mexican Resort Hotel

When planning a trip to Mexico, staying in a resort hotel can offer a luxurious and stress-free experience. Not only do Mexican resort hotels provide world-class amenities and breathtaking views, but they also excel in catering to guests with dietary restrictions like a gluten-free diet. Here are some of the top Mexican resort hotel chains known for their dedication to guest satisfaction and accommodating dietary needs:

• The Royal Resorts: This renowned chain operates several luxury resorts in Cancun and the Riviera Maya. The Royal Resorts have a reputation for exceptional service and are known for their commitment to meeting specific dietary requirements.
• Grupo Vidanta: With stunning resorts in popular destinations like Nuevo Vallarta, Riviera Maya, and Los Cabos, Grupo Vidanta offers an array of dining options that include gluten-free choices. Their attentive staff can assist in arranging a gluten-free diet to ensure your culinary needs are met.
• Palace Resorts: Known for their all-inclusive luxury, Palace Resorts have properties in Cancun, Cozumel, and Riviera Maya. Their skilled culinary teams understand the importance of gluten-free options and are prepared to accommodate guests with special dietary requests.
• Dreams Resorts & Spas: With multiple locations in Mexico, including Puerto Vallarta, Cancun, and Tulum, Dreams Resorts & Spas pride themselves on providing a high level of service and personalized attention. Their restaurants offer gluten-free menus and are happy to cater to specific dietary needs.
• Karisma Hotels & Resorts: Karisma operates a collection of luxury resorts in Mexico, such as El Dorado Spa Resorts, Azul Beach Resorts, and Generations Resorts. They offer a gourmet inclusive experience with a focus on personalized service, including specialized menus for guests with dietary restrictions.

When staying at these Mexican resort hotels, it is advisable to contact the hotel in advance and inform them of your gluten-free requirements. Most of these establishments have well-trained staff who can work with you to pre-arrange meals and ensure your dining experiences are safe and enjoyable throughout your stay. By communicating your needs ahead of time, you can have peace of mind knowing that your gluten-free diet will be well-catered for during your luxurious resort getaway in Mexico.

Security is another factor to consider when staying in Mexico, and major resort hotels typically offer better security than smaller hotels, or staying in private vacation rentals.

Catalonia Royal Tulum Resort. Image: CC BY 2.0--GOC53

How to Eat Gluten-Free in Mexican Restaurants

Mexican cuisine offers a variety of gluten-free options, but it's crucial to understand how certain dishes are prepared and their potential for containing gluten. Apps and like Yelp and TripAdvisor can help you find restaurants that cater to the gluten-free crowd, and you can read reviews that are written by other gluten-free travelers. Here are some popular Mexican dishes that are typically gluten-free, but this may vary depending on their ingredients:

• Arroz (Rice)
• Birria
• Caldo de pollo (Chicken soup)
• Carne Asada (Grilled meat)
• Chorizo (Mexican sausage)
• Empanadas (if made from corn)
• Enchiladas (if made from corn)
• Guacamole
• Nachos
• Quesadillas (if made from corn)
• Salsa picante (Spicy sauce)
• Salsa rojo (Red salsa)
• Salsa verde (Green salsa)
• Sopes
• Tacos (if made from corn)
• Tostadas (if made from corn)

It's important to be cautious of potential gluten-containing ingredients and preparations. Wheat flour, bread, and bouillon cubes can be used as thickeners in sauces, soups, mole sauces, and meats. Some dishes like taco meat are usually naturally gluten-free, but some variations may use wheat in ingredients like salsa Inglesa, Maggi sauce, or Knorr cubes. Communicate your gluten-free needs clearly to the restaurant staff, and they will guide you through safe options.

Whenever you order be sure to ask if the tortillas are 100% masa / maiz, and below is a restaurant card you can present to the staff at hotels, restaurants, resorts, etc.

Sope Ahogado. Image: CC BY 2.0-- eekim

Gluten-Free Spanish Restaurant Card:

Quote

Hola, sufro de una condición grave llamada enfermedad celíaca y no puedo comer nada que contenga gluten. El gluten es una proteína presente en el trigo, la cebada y el centeno. Esto significa que no puedo comer pan, pasta, pasteles o cualquier alimento hecho con harina de trigo. Incluso pequeñas cantidades de gluten pueden provocarme enfermedad.

La harina de trigo, el pan y los cubos de caldo pueden utilizarse como espesantes en salsas, sopas, moles y carnes. Algunos platillos, como la carne para tacos, pueden contener salsa inglesa, salsa Maggi o cubos Knorr como saborizantes, los cuales pueden no ser libres de gluten.

Por favor, ayúdenme a mantenerme seguro asegurándose de que mi comida sea completamente libre de gluten. Esto significa no utilizar harina de trigo ni otros ingredientes que contengan gluten, incluyendo salsas, sopas y aderezos. Gracias por su comprensión y cooperación.

English Translation:

Quote

Hello, I suffer from a serious condition called celiac disease, and I cannot eat anything that contains gluten. Gluten is a protein found in wheat, barley, and rye. This means I cannot eat bread, pasta, cakes, or anything made with wheat flour. Even small amounts of gluten can make me very sick.

Wheat flour, bread, bouillon cubes, can be used as thickeners in sauces, soups, mole sauces, and meats. Some dishes like taco meat may use salsa Inglesa, Maggi sauce, or Knorr cubes as flavoring, which may not be gluten-free.

Please help me stay safe by ensuring that my meal is completely gluten-free. This means not using any wheat flour or other gluten-containing ingredients, including sauces, soups, and dressings. Thank you for your understanding and cooperation.

While traditional Mexican cuisine includes many naturally gluten-free dishes, there are some foods that may contain gluten due to specific ingredients or preparation methods. It's important to note that variations can exist, and it's always best to double-check with the specific restaurant or cook to ensure gluten-free options.

Mexican Foods / Dishes That Might or Usually Do Contain Gluten

1. Flour tortillas: Traditional flour tortillas are made with wheat flour, which contains gluten. However, corn tortillas are typically gluten-free.
2. Tamales: The masa dough used to make tamales can sometimes contain wheat flour. It's advisable to inquire about the ingredients and preparation method.
3. Churros: These delicious fried pastries are typically made with wheat flour and are not gluten-free. However, some establishments may offer gluten-free versions.
4. Breaded dishes: Some Mexican dishes, such as milanesa (breaded meat cutlets) or empanadas (pastries with savory fillings), are coated in breadcrumbs or wheat flour.
5. Mole sauce: Traditional mole sauces may contain gluten as they often use bread or wheat-based thickeners. Gluten-free variations or homemade versions can be found.
6. Beer: Many traditional Mexican beers are made with barley, which contains gluten. However, gluten-free beer options are becoming more widely available.
7. Some sauces and condiments: Certain sauces, such as adobo or enchilada sauce, can contain flour or gluten-based thickeners. It's important to check the ingredients or ask for gluten-free alternatives.
8. Flan: While the base ingredients of flan (caramel custard) are generally gluten-free, it's essential to confirm that no wheat-based additives are used.

9. Chile Rellenos: Wheat flour is typically used to coat these stuffed chili peppers before they are deep fried.

Remember, these examples highlight potential sources of gluten in Mexican cuisine, but variations can exist. Always communicate your dietary needs to restaurant staff or cooks, and seek out establishments that offer gluten-free options or modifications.

Super Chedraui Isla Mujeres. Image: CC BY-SA 4.0--Larry D. Moore

Finding Gluten-Free Foods in Grocery Stores

Major Mexican Supermarket Chains with Gluten-Free Food Options:

• Bodega Comercial Mexicana
• Casa Ley
• Chedraui
• City Market
• City Club
• Costco
• Fresko
• H-E-B Mexico
• MEGA
• Sam's Club
• Soriana
• Soriana Mercado
• Sumesa
• Superama
• Wal-Mart

Popular Mexican Gluten-Free Food Brands:

• KuidaT
• Somos
• Nature's Heart
• Schar
• Herdez
• Doña Maria
• Old El Paso
• Don Poncho
• Goya
• Ortega

Explore their gluten-free sections or inquire with store staff to find suitable options for your dietary needs.

Museo Soumaya, Mexico City. Image: CC BY-SA 2.0--Rod Waddington

The Importance of Packing Gluten-Free Snacks and Sandwiches While Traveling

When traveling, especially during flights, train rides, bus trips, or car rentals, it's essential to have gluten-free snacks and sandwiches readily available. Pack your own snacks to ensure you have safe options during your journey. Portable gluten-free options include pre-packaged snacks, nuts, gluten-free bars, fresh fruits, and homemade sandwiches made with gluten-free bread.

By planning ahead, utilizing travel apps, researching gluten-friendly options, and packing gluten-free snacks, you can confidently embark on your trip to Mexico while ensuring a gluten-free experience. Enjoy the rich flavors of Mexican cuisine and explore the vibrant culture without compromising your dietary needs. ¡Buen viaje!!