Phrases for Gluten-Free Dining in Korea

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People often ask South of Seoul for help regarding gluten-free dining in South Korea. However, it took many interviews and a lot of research before we felt comfortable compiling this article. The following blog post focuses on 1) Social awareness of gluten-free, 2) language for communicating with businesses, and 3) terms needed to source gluten-free restaurants and cafes.

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Eating Gluten-Free in Korea is a Struggle

Dining at restaurants when gluten-free in South Korea can be challenging. South Korea, though highly advanced in many aspects of healthcare and food safety, is still catching up in terms of public awareness and services for people with dietary restrictions like gluten intolerance. Let’s dive into the history of gluten awareness in Korea, provide useful phrases to help you navigate the local food scene, and offer tips on avoiding hidden sources of gluten.

History of Gluten Awareness in Korea

South Korea’s cuisine is heavily rice-based, which may seem like a safe haven for those avoiding wheat. However, many traditional dishes include gluten, whether in the form of soy sauce (which often contains wheat), gochujang (a fermented chili paste), or wheat-based flours used in frying batters and noodles. Until recently, the concept of Celiac disease or non-Celiac gluten sensitivity was virtually unknown in South Korea.

It wasn’t until around 2018-ish that gluten-free products began to appear in supermarkets, largely driven by increasing awareness of dietary issues among the younger, health-conscious generation. Imported products, gluten-free sections in larger supermarkets, and even some specialized restaurants now cater to this dietary need. However, public knowledge is still somewhat limited, and many Koreans may not fully understand the severity of gluten contamination, especially for those with Celiac disease.

Culture Shock Around Gluten

For people living and traveling in Korea with Celiac disease or those following a strict gluten-free diet, adjusting to dining out can come with few surprises:

Hidden Gluten in Sauces: Soy sauce, gochujang, and ssamjang (Korean BBQ sauce) are staples in Korean food. While they may not immediately scream “gluten,” many traditional versions contain wheat.
Cross-Contamination: The concept of cross-contamination is not widely understood in Korea, especially in smaller restaurants. Fryers are often used for both gluten-containing and gluten-free items, making it risky for those with severe sensitivities.
Banchan (Side Dishes): While many side dishes are rice or vegetable-based, they may contain hidden sources of gluten, such as in the seasonings or sauces. At restaurants, the ingredients for banchan often aren’t clearly labeled or mentioned.
Bread and Pastries: While gluten-free products are becoming more common, Korean bakeries, even those offering “healthy” or “alternative” options, often have limited choices when it comes to gluten-free bread or snacks.

You will need to go the extra mile to make sure your food arrives at your table gluten-free.

Eating Out with Celiac or a Gluten-Free Diet

So how will you navigate the lack of awareness around celiac and gluten-free eating? Well, it’s not going to be easy. We’ve interviewed many different people over the years and they all say the same thing, it takes communication. Here are the tips our gluten-free friends have provided:

Negotiating Meaning

To successfully navigate the Korean food scene, it’s important to know some key phrases since you will be negotiating meaning often. You can’t just say, “I’m gluten-free” and expect to receive gluten-free food. You will need to check, double-check, and re-check with precision what is or is not in your food. Since this is much harder than it sounds, we’ve compiled and extensive list of phrases and words you can show people to help communicate your needs.

Useful Korean Phrases for Navigating a Gluten-Free Life

Let’s start with phrases to help you inquire about gluten-containing ingredients and ensure that your food is safe to eat. You can show these to staff at restaurants and cafes. We recommend showing them the phrase in Korean rather than trying to pronounce the Romanized English.

Phrases for Common Hidden Gluten Items:

Does this dish contain soy sauce?

이 요리에는 간장이 들어 있나요? (I yorie-neun ganjang-i deul-eo itnayo?)

Does this dish contain any gochujang?

이 요리에 고추장이 들어 있나요? (I yorie gochujang-i deul-eo itnayo?)

Is there wheat flour in this dish?

이 음식에는 밀가루가 들어 있나요? (I eumsik-eneun milgaruga deul-eo itnayo?)

Does this sauce contain wheat?

이 소스에 밀가루가 들어 있나요? (I soseu-e milgaruga deul-eo itnayo?)

Does this sauce contain wheat, soy sauce, or gochujang?

이 소스에 밀, 간장, 또는 고추장이 들어 있나요? (I soseu-e mil, ganjang, ttoneun gochujang-i deul-eo itnayo?)

Are these noodles made from wheat?

이 국수는 밀로 만든 것인가요? (I guksu-neun milro mandeun geos-ingayo?)

Is this dish fried with other items that contain gluten?

이 음식은 글루텐이 있는 다른 음식과 함께 튀겨지나요? (I eumsik-eun geulruten-i itneun dareun eumsik-gwa hamkke twigyeojinayo?)

Phrases to Clarify Gluten-Free Needs:

I cannot eat gluten. It makes me very sick.

저는 글루텐을 먹으면 아파져요. (Jeoneun geulluteneul meogeumyeon apajyeoyo.)

I have an allergy to wheat.

저는 밀 알레르기가 있어요. (Jeoneun mil allereugi-ga isseoyo.)

Can you make this dish without any wheat or gluten?

밀이나 글루텐 없이 이 음식을 만들 수 있나요? (Mil-ina geulruten eobsi i eumsigeul mandeul su itnayo?)

Please use a clean pan and utensils to avoid contamination.

오염을 피하기 위해 깨끗한 팬과 도구를 사용해 주세요. (Oyomeul pihagi wihae kkaekkeushan paen-gwa dogu-reul sayonghae juseyo.)

If I eat wheat I will need to go to the hospital. It’s very important.

제가 밀을 먹으면 병원에 가야 해요. 이건 매우 중요해요. (Jega mil-eul meogeumyeon byeongwon-e gaya haeyo. Igeon maeu jung-yohaeyo.)

Phrases for Clarifying Gluten-Free Options at Restaurants:

Do you have gluten-free options?

글루텐이 없는 음식을 제공하나요? (Geulluteneun eomneun eumsig-eul jegonghanayo?)

Are there gluten-free alternatives for this dish?

이 요리에 글루텐 없는 대체품이 있나요? (I yorie geulluten eomneun daechepum-i itnayo?)

Can you make this without soy sauce or gochujang?:

이것을 간장이나 고추장 없이 만들어 주실 수 있나요? (Igeoseul ganjang-ina gochujang eobsi mandeul-eo jusil su itnayo?)

Please put all the sauces on the side.

모든 소스를 따로 주세요. (Modeun soseureul ttaro juseyo.)

Of course, you also need find restaurants and cafes to visit. So let’s look at the language you need for searching Korean sites and social media.

Keywords for Instagram and Shopping Sites

When searching for gluten-free products, communities, or information on Korean social media platforms, using the right keywords is crucial. Here are some commonly used gluten-free keywords in Korea that will help you navigate social media discussions, find resources, and connect with gluten-free communities:

Searching on Naver and Daum

You can try the following terms for searching websites and blogs on the Naver and Daum portals:

글루텐 프리 (Geulluten Peuri)

Translation: Gluten-Free
Usage: This is the most common term for “gluten-free” used on social media, food packaging, and restaurant menus.

무글루텐 (Mu-Geulluten)

Translation: No Gluten / Gluten-Free
Usage: Often used as a hashtag (#무글루텐) to describe gluten-free products or meals.

밀가루 없는 (Milgaru Eomneun)

Translation: Without Wheat Flour
Usage: This phrase is frequently used to indicate products or recipes that do not contain wheat flour, another way of describing gluten-free options.

밀가루 대체 (Milgaru Daeche)

Translation: Wheat Flour Alternatives
Usage: Used when discussing or searching for gluten-free flour substitutes like rice flour, almond flour, etc.

글루텐 불내증 (Geulluten Bulnaejeung)

Translation: Gluten Intolerance
Usage: Often used in medical or community discussions regarding gluten sensitivity or intolerance.

셀리악병 (Selriak Byeong)

Translation: Celiac Disease
Usage: This term is used when discussing medical conditions related to gluten and is relevant for those with Celiac disease looking for gluten-free support.

글루텐 프리 베이킹 (Geulluten Peuri Beiking)

Translation: Gluten-Free Baking
Usage: Used by people sharing gluten-free baking recipes and tips.

글루텐 프리 빵 (Geulluten Peuri Bbang)

Translation: Gluten-Free Bread
Usage: Popular among people seeking gluten-free bread or discussing recipes and bakeries that offer gluten-free options.

비건 글루텐 프리 (Bigeon Geulluten Peuri)

Translation: Vegan Gluten-Free
Usage: Commonly used for those following both vegan and gluten-free diets.

When searching on Instagram, you might want to try some of the following hashtags:

#글루텐프리 (#geullutenpeuri) – Gluten-Free
#무글루텐 (#mugeulluten) – No Gluten
#밀가루없는 (#milgarueomneun) – Without Wheat Flour
#셀리악병 (#selriakbyeong) – Celiac Disease
#글루텐프리레시피 (#geullutenpeurirecipe) – Gluten-Free Recipes
#글루텐프리식단 (#geullutenpeurisikdan) – Gluten-Free Meal Plans
#글루텐프리카페 (#geullutenpeurikaffe) – Gluten-Free Café
#글루텐프리빵 (#geullutenpeuribbang) – Gluten-Free Bread

Another way to find gluten-free options is to search for Keto. As of 2024, gluten-free restaurants tend to focus on the Keto diet tags:

#키토 (Keto) – The most common and straightforward hashtag for keto.
#키토제닉 (Ketojeonig) – Refers to ketogenic, the full term for keto.
#저탄고지 (Jeotan Goji) – Short for “low carb, high fat” (저탄수화물 고지방), a key aspect of the keto diet.
#키토식단 (Keto Sikdan) – Keto meal or keto diet.
#키토간식 (Keto Gansik) – Keto snacks.
#키토요리 (Keto Yori) – Keto cooking or keto recipes.
#저탄고지식단 (Jeotan Goji Sikdan) – Low-carb, high-fat diet.
#키토다이어트 (Keto Daieoteu) – Keto diet.
#저탄수화물다이어트 (Jeotansuhwamul Daieoteu) – Low carbohydrate diet.
#저탄수화물 (Jeotansuhwamul) – Low carbs.

These keywords and hashtags will help you locate gluten-free products, recipes, and community discussions across Korean social media platforms like Instagram, Naver Blogs, and Kakao communities.

Support Services and Resources

While gluten-free awareness is growing, support services specific to Celiac disease in Korea are still developing. However, here are some helpful resources:

Join Facebook Groups: Active online communities where expatriates and locals share tips on gluten-free dining and living in South Korea can improve life. They provide a great place to ask questions about specific products or restaurants:
- Wheat and Gluten-Free in South Korea
Mobile Apps: Apps like HappyCow help you locate gluten-free and Celiac-safe restaurants in Korea. Though the listings may be sparse, it’s a good starting point, especially in larger cities.
1330: If you need help communicating about celiac at a restaurant or help reading a food label, message 1330. They have English language staff who can support you 24/7/365

Final Tips

Stick to Whole Foods: Traditional Korean meals revolve around rice, vegetables, and meat, which are naturally gluten-free when unprocessed. Stick to simple dishes like bibimbap (without gochujang) and grilled meats (ssam without sauces).
Communicate More Than Normal: Be sure to explain your needs clearly, and don’t be afraid to ask detailed questions. In larger cities like Seoul and Busan, younger Koreans and international restaurants are more likely to understand and accommodate.
Carry Snacks: When traveling or dining out, always carry gluten-free snacks. Not all restaurants will have safe options, especially in rural areas or smaller towns.

Let Us Know Your Tips and Tricks

Please let us know how we can improve our information! Are there other articles, tips, or tricks that people need to know about? You can also join our volunteer creators to share information about living gluten-free in South Korea.

South of Seoul

Founded in 2015, the South of Seoul team consists of volunteers on three continents working together to support English-speaking people traveling or living in South Korea. South of Seoul volunteers work with organizations and individuals across South Korea to improve equitable access to information across South Korea. Much of South of Seoul’s information focuses on Pyeongtaek, Gyeonggi-do, South Korea.

Blogs published under the authorship of “South of Seoul” include blogs compiled by multiple volunteers to improve access to standardized information unrelated to individualized personal experiences.