Gluten-Free Filipino Street Food: What You Can and Can’t Eat
Exploring the vibrant street food scene in the Philippines is a must for any food lover. The bustling stalls and tantalizing aromas offer a unique glimpse into Filipino culture. However, for those on a gluten-free diet, navigating this culinary adventure can be a bit tricky. Fear not, as we’ve compiled a guide to help you enjoy the best of Filipino street food while avoiding gluten.
What You Can Eat
1. Grilled Meats (Inihaw)
- Examples: Inihaw na Liempo (grilled pork belly), Inihaw na Manok (grilled chicken), and Inihaw na Isda (grilled fish).
- Description: These are typically marinated in vinegar, salt, and pepper without soy sauce, making them safe. Always confirm the marinade ingredients with the vendor.
2. Banana Cue
- Description: Deep-fried caramelized bananas on skewers. This sweet treat is naturally gluten-free as it’s made with saba bananas and brown sugar.
3. Suman
- Description: A sticky rice cake wrapped in banana leaves. Made from glutinous rice, coconut milk, and sugar, suman is traditionally gluten-free.
4. Turon
- Description: A popular snack made of banana and jackfruit wrapped in a spring roll wrapper and fried. Ensure the wrapper is rice-based, as some may contain wheat.
5. Kakanin
- Examples: Puto (steamed rice cakes), Kutsinta (brown rice cake), and Biko (sticky rice cake with coconut milk).
- Description: These traditional rice-based snacks are gluten-free and perfect for a sweet treat.
6. Lumpiang Sariwa
- Description: Fresh spring rolls with a filling of vegetables and sometimes shrimp or pork, wrapped in a rice paper or egg-based wrapper. Ensure the sauce does not contain soy sauce.
7. Taho
- Description: A sweet snack made with fresh silken tofu, arnibal (caramelized sugar syrup), and sago pearls. It’s naturally gluten-free and a favorite morning treat.
What You Should Avoid
1. Fish Balls and Squid Balls
- Description: These are typically made with a mixture of fish or squid and flour, making them unsuitable for a gluten-free diet.
2. Siomai
- Description: Steamed dumplings that usually contain a wheat-based wrapper and may have soy sauce in the filling.
3. Pancit
- Description: A popular noodle dish made with wheat-based noodles. Even variations like bihon (rice noodles) can be cooked with soy sauce, so it’s best to avoid them unless you’re sure of the ingredients.
4. Empanada
- Description: Pastries filled with meat, potatoes, and vegetables. The dough is wheat-based, making them off-limits for a gluten-free diet.
5. Bread-Based Snacks
- Examples: Pan de Sal (salted bread roll), Ensaymada (sweet, cheesy bread), and Spanish Bread.
- Description: These baked goods are made with wheat flour.
6. Halo-Halo with Leche Flan and Cake
- Description: While halo-halo (a mixed dessert with shaved ice and various toppings) is mostly gluten-free, some variations include leche flan or cake, which can contain gluten. Always ask about the ingredients.
Tips for Navigating Gluten-Free Street Food
1. Ask Questions
- Don’t hesitate to ask vendors about the ingredients and how the food is prepared. Most vendors are happy to help and provide information.
2. Watch for Cross-Contamination
- Be cautious of cross-contamination, especially if the vendor uses the same utensils or oil for frying gluten-containing and gluten-free foods.
3. Carry Snacks
- In case you can’t find gluten-free options, it’s always a good idea to carry some gluten-free snacks with you.
4. Use Translation Cards
- Consider using gluten-free translation cards in Filipino. These cards explain your dietary needs in the local language, making communication easier.
Exploring Filipino street food while maintaining a gluten-free diet is possible with a bit of knowledge and vigilance. Enjoy the rich flavors and vibrant atmosphere of Filipino street food without compromising your health. Happy eating!