Are the rolling hills, castles, and culturally rich cities and towns of Ireland on your travel bucket list, but you’re wondering “is it possible to eat gluten free in Ireland?” You’re in for a treat, because this country is full of breathtaking sights and culture, and it is absolutely possible to enjoy a gluten free trip, whether you’re in Dublin, Cork, or other Irish destinations. Read on for tips and meal ideas in this guide to gluten free Ireland dining!
Navigating Ireland with other food allergies? Find more considerations, tips, and meal ideas in my Ireland food allergy blog post.
Is It Possible to Eat Gluten Free in Ireland?
Ireland has become a more food allergy aware and accommodating country in recent years, which is encouraging for gluten free and celiac travelers. Ireland follows the EU’s regulations and laws regarding marking menu items that contain or may contain the top 14 allergens (including gluten) and/or providing a special food allergy menu at restaurants.
However, you may find that the numbering of allergens can be slightly different from restaurant to restaurant. For example, one restaurant may have gluten marked as #3 whereas at another restaurant, it may be #1. It’s important to always double-check and ask about the menu items and food allergy protocols before ordering.
Tips for Traveling Gluten Free in Ireland
Research Restaurants Ahead of Time
Eating gluten free in Ireland is pretty straightforward and there are quite a few restaurants and bakeries that offer gluten free options. In larger cities like Dublin, Belfast, Cork, and Galway, you’ll have the most gluten free options, so keep that in mind when planning your travels. Always do your restaurant research ahead of time and make sure to map out the restaurants you plan to visit. This is especially important if you plan on taking day trips or excursions where you’ll be out and about. Having a plan for where you can stop to eat can save you from being hungry with no comfortable place to dine. It’s much easier to do the research ahead of time rather than when you’re in the moment.
Bring Your Own Snacks
If you’re going to be driving around in Ireland, I highly recommend bringing your own snacks from home. Gluten free options are widely known in larger cities, but in case you find yourself in a smaller town or out on the road exploring the countryside, snacks are a great idea. Many Irish grocery stores also have designated gluten free sections, so you can grab some options and restock as needed upon arrival. However, it can be nice to have familiar and trusted brands from home.
Book an Accommodation with a Kitchen
Booking an accommodation with a kitchen or kitchenette is another great way to prepare safe meals throughout your trip. Breakfast is especially handy to be able to make on your own without having to navigate hotel buffets. Gluten free oatmeal packets and gluten free granola or protein bars are nutritious and easy items you can bring from home for breakfasts or snacks.
Carry a Food Allergy Chef Card
While English is widely spoken in Ireland, I always recommend that you carry a food allergy chef card to help you communicate your food allergy and needs with chefs and restaurant staff. You can choose an Equal Eats food allergy card for celiac disease, gluten intolerance, or customize a card if you have multiple food allergies.
Gluten Free Ireland Meal Ideas
Breakfast
Many hotels and B&Bs may offer gluten free bread and gluten free breakfast options, but it’s always important to research, call ahead of time, and double-check what options they have and how they serve breakfast. If the breakfast is served as a buffet, double-check to see if they can pull food from the back or if you can order a la carte to avoid cross-contamination.
Bed and breakfasts will likely offer more traditional Irish breakfast options, such as eggs, potatoes, bacon, and soda bread. Be sure the bread is gluten free, as it can be made differently from place to place. Watch out for black and white pudding, a sausage dish that typically includes barley, which is not gluten free. You can typically request a simple dish of eggs, potatoes, and bacon to ensure it is gluten free, but be sure to reach out ahead of time and confirm with the hotel or B&B. Again, come prepared with some snacks such as protein bars or gluten free oatmeal packets.
Lunch
Soups and soda bread are very popular Irish dishes at lunch. Many restaurants or cafes do offer gluten free bread as an option, but always double-check to confirm. Watch out for flour used in soups and stews as a filler ingredient as well. Traditional Irish stews, often made with lamb and/or beef alongside potatoes and root vegetables, are typically gluten free. Ask to make sure there is no gluten in the seasonings or add-ins though.
Roasts are also popular along with potatoes, which are hearty gluten free options.
Dinner
Similar to lunch in Ireland, think meat and potatoes when it comes to dinner options.
Shepherds pie is a delicious Irish dish with beef, vegetables and mashed potatoes. Be sure to confirm no flour is used for thickener in the dish, otherwise, it is typically gluten free. Irish stews and soda bread are popular at dinnertime too, as well as simple dishes of grilled lamb, beef, and salmon with sides of potatoes and vegetables. Fish and chips, chowders, and fish tacos are also popular, so be sure to double-check on the ingredients and cross-contamination risk to ensure it is gluten free and that you feel comfortable eating it. Fryers are still a concern to ask about, especially for fish and chips.
Drinks and Desserts
Beer is a staple drink in Ireland, especially in pubs. Keep in mind Guinness is not gluten free. While many beers are gluten based, there are a lot of great gluten free beer options. Just make sure to do your research and confirm before ordering. Many Irish breweries even produce their own gluten free local beer.
There are great gluten free bakery options where you can find tasty treats free of gluten. Always be sure to double-check the ingredients and food allergy protocols. Ice cream shops are also plentiful and many have gluten free flavors, as Ireland is known for its dairy products.
Plan Your Gluten Free Ireland Vacation!
With these tips and meal ideas, I hope you’re feeling more confident than ever in planning your gluten free Ireland vacation! While it will take careful planning, research, and reaching out to restaurants ahead of time, it will be so worth it when you see those rolling green hills and stunning cities.
If you’re looking for personalized help planning your gluten free trip to Ireland, visit my contact page to book a consultation or inquire about full-service travel planning.
