Gluten-Free Abroad: Menu Words and Hidden Wheat

Gluten in 14 languages

The word to look for on menus, allergen charts and labels.

Language	Word	Romanisation
Japanese	グルテン / 小麦	guruten / komugi (wheat)
Chinese	麸质 / 小麦	fūzhì / xiǎomài (wheat)
Korean	글루텐 / 밀	geulluten / mil (wheat)
Thai	กลูเตน / ข้าวสาลี	kluten / khao sali (wheat)
Vietnamese	gluten / lúa mì (wheat)
Hindi	ग्लूटेन / गेहूं	glūṭen / gehūn (wheat)
Arabic	غلوتين / قمح	ghlūtīn / qamḥ (wheat)
Turkish	gluten / buğday (wheat)
Greek	γλουτένη / σιτάρι	glouténi / sitári (wheat)
Italian	glutine / frumento, grano (wheat)
French	gluten / blé (wheat)
Spanish	gluten / trigo (wheat)
Portuguese	glúten / trigo (wheat)
German	Gluten / Weizen (wheat)

What counts as gluten

Gluten is a group of proteins found in wheat, rye and barley, and in any grain bred from them. That makes the list longer than it looks: spelt, khorasan (sold as Kamut), durum, einkorn, emmer, farro and triticale (a wheat and rye cross) all contain it. So do the foods made from them, including semolina, couscous, bulgur, freekeh and atta, the wholemeal flour used for Indian flatbreads.

Oats are the grey area. They contain avenin, a protein similar to gluten, and Coeliac UK says most people with coeliac disease tolerate uncontaminated oats while a small number don't. The bigger problem is that ordinary oats are often grown and milled alongside wheat, barley and rye. EU and UK law lists oats among the cereals containing gluten. In Australia and New Zealand, a product containing oats can't be labelled gluten-free at all.

It also matters which condition you're managing, because restaurants hear "gluten" and assume one thing:

Coeliac disease is an autoimmune disease, not an allergy. Gluten from any of the grains above makes the immune system damage the gut, and even small amounts count. Crumbs, shared fryer oil and flour dust matter.
Wheat allergy is an immune reaction to wheat proteins. It usually starts within minutes and can be life-threatening. Whether barley, rye or oats are a problem for you is a question for your allergist.
Non-coeliac gluten sensitivity causes similar symptoms to coeliac disease without the gut damage or antibodies.

Gluten turns up under names that don't say wheat. Watch for malt (malted barley, malt extract, malt vinegar), seitan and Chinese miànjīn (wheat gluten made into mock meat), Japanese fu (dried wheat gluten in soups), brewer's yeast, hydrolysed wheat protein, and beer in batters, stews and sauces. Soy sauce is usually brewed with wheat. Compounded asafoetida (hing), the pungent spice in many Indian dals, is sold as a powder cut with flour, and that flour is often wheat.

Where gluten hides on menus

Cuisine	Watch for
Japanese	Soy sauce in almost every sauce and broth; ramen and udon noodles; soba, which is often part wheat; tempura batter; panko on tonkatsu; barley miso (麦味噌 mugi miso); fu in miso soup
Chinese	Soy, oyster and hoisin sauces; wheat noodles in dan dan noodles; dumpling wrappers on xiaolongbao; pancakes with Peking duck; mock meats made from wheat gluten
Korean	Gochujang and doenjang, which often contain wheat or barley; soy sauce marinades on bulgogi; wheat rice cakes (밀떡 mil-tteok) in some tteokbokki
Thai	Soy and oyster sauces in stir-fries such as pad kra pao; egg noodles (บะหมี่ ba mee); battered fried snacks. Rice noodles in pad thai are wheat-free, the sauces may not be
Vietnamese	The baguette in banh mi; hoisin served with pho; soy dipping sauces; some fried spring rolls use wheat wrappers
Indian	Naan, roti, paratha and puri (atta and maida flour); samosa pastry; hing in dal and tadka; semolina (rava) in some dosas and sweets
Arabic and Turkish	Bulgur in tabbouleh and kibbeh; flatbreads with every meal; the dough base of lahmacun; filo in baklava; flour in some falafel mixes
Italian	Pasta and pizza, obviously; breadcrumbs on arancini; sponge fingers in tiramisu; flour-dusted meat before frying
French and German	Roux-thickened sauces and gravies; croque-monsieur; pastry in quiche lorraine; spätzle; breadcrumbs on schnitzel; beer in sauces
Spanish	Breadcrumbs and béchamel in croquetas; traditional gazpacho is thickened with bread

Cross-contact is where most coeliac reactions in restaurants start. The classic one is the shared fryer: chips or rice crackers fried in the same oil as battered fish or breaded cutlets. Pasta water reused for "gluten-free" pasta, a grill brushed with soy marinade, a toaster, a floury pizza bench, and noodle shops that boil wheat and buckwheat noodles in the same water are all common routes. In bakeries and pizzerias, airborne flour settles on everything.

Labelling rules around the world

EU and UK. "Cereals containing gluten", namely wheat (including spelt and khorasan), rye, barley and oats, are one of the 14 allergens. Packaged food must name the specific cereal in the ingredients and emphasise it, for example in bold. Restaurants and takeaways must also give you the information: across the EU each country decides how, and in the UK it can be verbal if a visible notice tells you to ask. A few highly processed ingredients are exempt, including wheat-based glucose syrups and maltodextrins and cereals used to make spirits.

US. Only wheat is a major food allergen under FALCPA. Barley, rye and oats don't have to be called out, so malt or barley can appear in an ingredient list without a "Contains" warning. "Gluten-free" is a voluntary claim defined by the FDA. The federal allergen law covers packaged food, not restaurant meals made to order.

Australia and New Zealand. Wheat, barley, oats and rye must all be declared, and the allergen summary must use the word "gluten". Restaurant and takeaway food must have this information displayed or available when you ask. A "gluten free" claim here means no detectable gluten and no oats, stricter than the 20 ppm limit used in Europe and North America.

Canada. Wheat and triticale are priority allergens, and barley, oats, rye, triticale and wheat must be declared as gluten sources on prepackaged food. There is no national rule making restaurants tell you.

Japan. Wheat (小麦 komugi) is one of the nine mandatory allergens on packaged food, usually shown as (一部に小麦を含む), "contains wheat in part". Barley and rye aren't on the list, so barley tea and barley miso carry no warning. Restaurants aren't legally required to label allergens.

How to order with coeliac disease or a wheat allergy

Name the condition, not a preference. "I have coeliac disease, I can't eat any wheat, barley or rye, even a little" gets a different response from "gluten-free, please". With a wheat allergy, say allergy.
Ask about the hidden ones by name: soy sauce, stock cubes, thickened sauces, malt, beer, flour dusting, and spice blends like hing.
Ask about the fryer and the pot. Is the oil shared with anything battered or breaded? Is the pasta or noodle water fresh?
Show it written down. Use the words for gluten and wheat above in the local language, and a translated card that explains crumbs and shared oil count.
Read "may contain" for what it is. Precautionary warnings are voluntary in most countries, so their absence proves nothing. Japan doesn't allow "may contain" at all and uses a factory statement instead.
Follow your doctor's plan. If you have a wheat allergy and have been prescribed adrenaline, carry it every time you eat out.

In rice-based cuisines, plain rice, rice noodles and grilled dishes are often the easiest starting points, but the sauce is where the wheat usually is. Confirm every time.

Dishes in our glossary that contain gluten

UsuallyAranciniBreadcrumb coating, usually over a flour-and-water batter.
UsuallyBaklavaDozens of layers of wheat-flour filo (yufka) pastry.
UsuallyBanh MiThe baguette is wheat; soy and Maggi seasoning usually contain wheat too.
UsuallyBibimbapMost commercial gochujang contains wheat; soy sauce in the beef and greens.
UsuallyBouillabaisseGarlic-rubbed croutons; some rouille is thickened with bread.
UsuallyBulgogiStandard soy sauce is brewed with wheat; gochujang in pork and spicy versions.
UsuallyCarbonaraWheat pasta: dried durum wheat, or fresh egg pasta in some kitchens.
UsuallyChar siuSoy sauce and hoisin are usually made with wheat; buns and noodles served with it.
UsuallyCoq au vinFlour dusted on the chicken or stirred in to thicken the sauce.
UsuallyCroque-monsieurWhite sandwich bread, plus flour in the béchamel.
UsuallyCroquetasFlour in the béchamel and a breadcrumb coating.
UsuallyDan dan noodlesWheat noodles, plus soy sauce in the sauce and the pork topping.
UsuallyDöner kebabWheat bread or lavaş wrap; some mass-made meat cones contain breadcrumbs.
UsuallyFalafelWheat pita or wrap; some mixes add flour or breadcrumbs to bind.
UsuallyFrancesinhaSliced bread, beer in the sauce, and often flour to thicken it.
UsuallyGoi CuonHoisin normally contains wheat; the rolls themselves are rice.
UsuallyJapchaeThe noodles are starch, but standard soy sauce is brewed with wheat.
UsuallyKibbehBulgur (cracked wheat) forms the shell or base of most kibbeh.
UsuallyKung pao chickenSoy sauce, Shaoxing rice wine and Chinese black vinegar all contain wheat.
UsuallyLahmacunThe base is a thin wheat-flour dough.
UsuallyMantıThe dumpling dough is wheat flour.
UsuallyMapo tofuSichuan chilli bean paste (doubanjiang) is fermented with wheat flour; soy sauce.
UsuallyMoussakaFlour thickens the béchamel; some cooks add breadcrumbs too.
UsuallyOkonomiyakiWheat flour batter, tempura bits, noodles in Hiroshima style, wheat in the sauce.
UsuallyPad Kra PaoThai soy sauces and many oyster sauces contain wheat.
UsuallyPastel de nataWheat puff pastry, plus flour to thicken the custard.
UsuallyPeking duckWheat pancakes, sweet bean sauce made from wheat flour, and maltose that can be barley-based.
UsuallyPesto alla genoveseServed on wheat pasta (trofie, trenette), gnocchi or lasagne.
UsuallyQuiche lorraineWheat shortcrust (pâte brisée) or puff pastry case.
UsuallyRamenWheat noodles, plus wheat-brewed soy sauce in the tare and chashu marinade.
UsuallySchnitzelWheat flour and breadcrumbs in the coating.
UsuallySchweinshaxeBeer (barley) in the gravy; bread dumplings are wheat. Some gravies use flour.
UsuallyShawarmaWrapped in wheat pita, saj or markouk bread.
UsuallySobaMost soba is blended with wheat flour, and the sauce contains soy sauce.
UsuallySpanakopitaWheat filo pastry above and below the filling.
UsuallySpätzleWheat flour, sometimes durum semolina (Spätzlemehl).
UsuallyTabboulehBulgur (cracked wheat) is in the standard recipe. Some versions use couscous.
UsuallyTakoyakiWheat flour batter, tempura bits, and wheat in the sauce.
UsuallyTempuraThe batter is wheat flour; the tentsuyu dipping sauce contains soy sauce.
UsuallyTiramisuSavoiardi (ladyfingers) are made with wheat flour.
UsuallyTonkatsuWheat flour and panko breadcrumbs in the coating; many sauces contain wheat.
UsuallyTteokbokkiWheat-flour cakes are common; fish cakes and gochujang usually contain wheat.
UsuallyXiaolongbaoWheat flour wrapper; soy sauce and rice wine in the filling; black vinegar dip.
OftenBaba ghanoushServed with wheat pita or flatbread; the dip itself is usually wheat-free.
OftenBanh XeoMany ready-mixed bánh xèo flours contain wheat flour; scratch batters are rice.
OftenCurrywurstServed with a bread roll; some sausages and sauces contain wheat.
OftenGazpachoStale wheat bread is blended in to thicken it; croutons on top.
OftenHummusServed with wheat pita or flatbread; the dip itself is usually wheat-free.
OftenKimchi jjigaeGochujang or soy sauce in the seasoning; instant noodles added to some pots.
OftenMasala DosaAsafoetida (hing) in sambar is often cut with wheat; some batters add semolina.
OftenMenemenServed with bread for scooping; the eggs themselves are wheat-free.
OftenMiso soupBarley (mugi) miso and some blended misos; wheat-gluten fu in some bowls.
OftenMoules marinièresBread for the broth, chips from a shared fryer, flour in some sauces.
OftenPatatas bravasFlour thickens the classic Madrid sauce; fryers are often shared with battered food.
OftenSamgyeopsalSsamjang and gochujang usually contain wheat; marinated versions use soy sauce.
OftenSauerbratenGravy thickened with gingerbread (Printen, Lebkuchen), rye bread or flour.
OftenSouvlakiWrapped in wheat pita; the skewer alone is usually wheat-free.
OftenSteak tartareToast and chips on the side; UK-made Worcestershire has barley malt vinegar.
OftenSushiSoy sauce is brewed with wheat; imitation crab, tempura rolls and eel sauce too.
OftenTaramasalataSoaked stale bread is the classic thickener; potato versions avoid it.
OftenTzatzikiServed with bread or pita; the dip itself is wheat-free.
Oftenİmam bayıldıServed with bread; the dish itself is usually wheat-free.
SometimesBacalhau à BrásBought-in straw potatoes or a shared fryer; the recipe has no flour.
SometimesBiryaniWheat dough seals the pot; some fried onions are floured; hing may contain wheat.
SometimesBun ChaWheat spring roll wrappers outside Vietnam; soy or oyster sauce in some marinades.
SometimesButter ChickenNaan baked in the same tandoor; ask if anything is added to thicken the sauce.
SometimesCaldo verdeBroa (corn bread, often with wheat or rye) is served alongside.
SometimesChana MasalaAsafoetida (hing) is often cut with wheat; the breads served with it are wheat.
SometimesDolmadesAvgolemono is sometimes thickened with wheat flour.
SometimesGreen CurrySoy sauce, used in place of fish sauce in vegetarian versions, usually contains wheat.
SometimesKormaAsafoetida (hing) can contain wheat; naan served with it is wheat.
SometimesPad ThaiRice noodles are wheat-free, but some batch sauces use soy or oyster sauce.
SometimesPaellaSome stock cubes contain wheat; the rice itself is gluten-free.
SometimesPalak PaneerAsafoetida (hing) in the tempering is often cut with wheat flour.
SometimesPhoHoisin usually contains wheat; noodles and broth are normally wheat-free.
SometimesPulpo a la gallegaBread is served alongside; the octopus itself has no gluten.
SometimesRisotto alla milaneseStock cubes or powders can contain wheat; the rice itself is gluten-free.
SometimesTortilla españolaServed on bread as a pincho or inside a bocadillo (sandwich).

Questions

Is soy sauce gluten-free?

Usually not. Standard soy sauce is brewed with wheat, which makes it unsuitable for people with coeliac disease. Tamari is often made with little or no wheat and gluten-free soy sauces exist, but check the label or ask the kitchen which bottle they use.

Can people with coeliac disease eat oats?

Coeliac UK says most people with coeliac disease can tolerate uncontaminated gluten-free oats, but a small number react to avenin, a protein similar to gluten. Ordinary oats are often contaminated with wheat, barley or rye. In Australia and New Zealand oats can't be labelled gluten-free at all, so follow your own medical team's advice.

Is buckwheat gluten-free?

Buckwheat isn't related to wheat and contains no gluten. The catch is that soba noodles are often made with a share of wheat flour, so a soba dish can contain gluten. Buckwheat is also a serious allergen in its own right in Japan and Korea.

Is beer gluten-free?

Ordinary beer, lager, stout and ale are brewed from barley (sometimes wheat) and are not gluten-free. Gluten-free beers are made, and can only be labelled that way at 20 ppm or less in the UK. Coeliac UK says distilled spirits are gluten-free because gluten doesn't pass through distillation.

What is the difference between coeliac disease and a wheat allergy?

Coeliac disease is an autoimmune disease: gluten from wheat, rye or barley triggers the immune system to damage the gut, and small amounts matter. A wheat allergy is an immune reaction to wheat proteins that usually starts within minutes and can be life-threatening. They need different precautions, so describe the right one to the restaurant.

This guide is general information, not medical advice. Follow the allergy action plan your doctor gave you, and always confirm ingredients with the restaurant.

Sources

Last checked 1 November 2026. Spotted something wrong? Email support@inventum.com.au.