Similar to neighboring Bolivia, there aren’t a lot of labeled or specialty GF items in Peru, but the basics are easy to get by on. Quinoa is a good basic – cereal, soup and snacks – just try to check the labels to make sure there aren’t extra unwanted ingredients. Use a language card to assist in reading labels, most gluten containing ingredients are easy to spot.
Other snacks available in Peru are sweet potato chips and nuts, which are good options especially if doing hikes. Don’t shy away from chocolate bars either, the sugar helps with altitude sickness. In particular, Snickers and Toblerone are easy to find brands that work well for gluten free sweet snacks.
Breakfast options are eggs – opt for hardboiled if you are worried about cross-contamination. For meals, look for grilled meats and rice which are usually a safe bet. Try to master saying “la plancha” when ordering, which means grilled, rather than fried.
A good bet for someone who doesn’t speak Spanish is to get a language card which explains your food needs. Here is a link to some free printable language cards:
Useful Words to Know
Enjoy your time in this amazing country! It is beautiful and culturally rich. Please feel free to message me with any new resources and I’ll add them to this list. Safe Travels!