{"id":61,"date":"2023-07-20T16:19:31","date_gmt":"2023-07-20T16:19:31","guid":{"rendered":"https:\/\/www.happyceliac.com\/?p=61"},"modified":"2023-07-20T16:19:31","modified_gmt":"2023-07-20T16:19:31","slug":"gluten-free-egypt","status":"publish","type":"post","link":"https:\/\/www.happyceliac.com\/gluten-free-egypt\/","title":{"rendered":"Gluten-Free Egypt: A Travel Guide for Celiacs"},"content":{"rendered":"\n
With a country that is said to be one of the first countries in the world to cultivate wheat and barley, and practically uses bread as utensil, a trip to Egypt as a celiac can be really tricky. However with the help of this guide and our free Arabic gluten-free translation card<\/a>, navigating Egypt on a gluten-free diet is definitely possible. After all, can you really not visit this bucket list destination because of food? I don\u2019t think so.<\/p>\n\n\n\n In Egypt there are no real food labeling laws, so don\u2019t expect things to be properly labeled or mention whether they contain gluten or traces of gluten unless it\u2019s an imported product. While browsing through the supermarket I found a bag of chips with ingredients labeled \u201ccorn, oil, spicy cheese flavor\u201d while other bags listed ketchup flavor<\/em> or bread improver<\/em> as an ingredient. So when shopping, stick to produce and imported goods with proper labels.<\/p>\n\n\n\n One of the best things about Egypt for celiacs is that there is a juice shop on every corner, especially in Cairo and Alexandria. Look out for little shops with netted bags of fruits hanging out front. Juices are usually freshly squeezed and only cost pennies. The most popular juices in Egypt are sugar cane, pomegranate, hibiscus and mango juice. You can also ask for your own juice cocktail like banana and mango, and they will make it for you. Some tips for ordering juice:<\/p>\n\n\n\n With that being said, Egypt is also blessed with awesome fruits, especially in the summer and early fall months. There are fruit vendors everywhere in Egypt, so don\u2019t be afraid to eat your weight in fruits, they\u2019re delicious and healthy.<\/p>\n\n\n\n Awareness of celiac disease or gluten is almost nonexistent in Egypt! Did you know the Egyptian word for bread actually translates to \u201clife, livelihood, way of life\u201d? So in theory, there is no way they\u2019ll truly understand that their livelihood makes you sick! This is exactly why a good Arabic translation card is needed. Luckily for you, we have one for you! Our free Arabic Translation Card<\/a> is specific to Egyptian\/Middle Eastern cuisine, and mentions some dishes you can\u2019t eat as well as the dangers of cross-contamination.<\/p>\n\n\n\n This might sound weird at first, but you\u2019ll understand when you are there. Bread shops are out in the open, not behind closed doors in a kitchen. This means you could be at risk of getting glutened from inhaling airborne gluten. I encountered a lot of these open-air bread shops while exploring Islamic Cairo. So, I would recommend whenever you see one of these shops from a distance (you will be able to tell from the pile of fresh bread laid outside and the white dust\/flour cloud) quickly cover your face with your shirt or a handkerchief. This isn’t by any means foolproof, but for short exposures it might do the trick and help limit the risk of getting sick.<\/p>\n\n\n\n Celiacs aren\u2019t known for having the strongest stomachs, so drinking Egypt\u2019s tap water can easily lead to stomach cramps and diarrhea. In addition to drinking only bottled water, you\u2019ll want to take other precautions such as brushing your teeth and rinsing raw fruits with bottled water or water that has been boiled. For meals like rice and pasta, I recommend boiling the water first for at least 1 minutes before adding them in. Also, remember to dry all dishes before placing food on them. I know it sounds extreme, but it\u2019s worth it. Nothing is too extreme when it prevents you from getting sick.<\/p>\n\n\n\n People have recommended eating at shawarma shops for a gluten-free meal by just ordering the plate option, but I highly advise against it. Cross-contamination at these places is serious. It would be like ingesting a spoon of flour! Eating there would be asking for a gluten reaction.<\/p>\n\n\n\n In Egypt, starters, dips and salads, commonly referred to as meze or muqabilat (\u0645\u0642\u0628\u0644\u0627\u062a), are often naturally gluten-free, just make sure it\u2019s not served with bread and no flour was sprinkled on it (not very common). Some popular gluten-free mezes are duqqa<\/strong> (\u062f\u0642\u0629), baba ghannoug<\/strong> (\u0628\u0627\u0628\u0627 \u063a\u0646\u0648\u062c), tahini<\/strong> (\u0637\u062d\u064a\u0646\u0629), hummus (\u062d\u0645\u0635), salata baladi<\/strong> (\u0633\u0644\u0637\u0629 \u0628\u0644\u062f\u064a) and torshi<\/strong> (\u0637\u0631\u0634\u064a). The best way to enjoy these is with bread, so pack your own pita bread.<\/p>\n\n\n\n Throughout Egypt, you can find vendors grilling corn on the street. This is a great snack you can have anywhere, if you can tolerate corn! It\u2019s a bit more rare, but I also found vendors who grill sweet potatoes.<\/p>\n\n\n\n Before eating a dish, stir it up. Some Egyptian dishes are layered, which means at the bottom or in between the dish you might get a little gluten surprise, and won\u2019t notice until it\u2019s too late. Always stir first.<\/p>\n\n\n\n Rice is usually mixed with pasta that has been browned. If you see rice with long brown pieces mixed in, chances are it\u2019s pasta, don\u2019t eat it.<\/p>\n\n\n\n Staying at five-star hotels is truly one of the only ways to navigate a gluten-free diet in Egypt. The other and safest way is to self cater, more on that later. Why a five-star hotel and not a three-star? Because in Egypt, most five-star hotels are more attentive and the staff tend to be trained to cater to people with specific dietary needs, not to mention they have the resources. I found these chefs to be more knowledgeable when it comes to gluten and cross-contamination, and they can easily accommodate a gluten-free diet. To help, I have listed a few hotels in each popular location that can accommodate celiacs below.<\/p>\n\n\n\n Egyptians will often say what you want to hear just to please you, which can be difficult for us celiacs. Therefore, when ordering food you want to make sure you are clearly understood. Avoid asking yes or no questions if you can and provide them with our translation card<\/a>. If, after all your explaining, they offer you a meal you know isn\u2019t gluten-free (check our list below) or they don\u2019t understand, just leave and go elsewhere. It\u2019s not worth getting sick!<\/p>\n\n\n\n Egypt isn\u2019t one of those countries where celiacs can truly eat out safely, as wheat is the backbone of the country. When you can\u2019t trust someone to make food for you that won\u2019t make you sick, but still want to explore a place, the only thing to do is make your own meals. To find apartment rentals anywhere in Egypt with equipped kitchens, use Booking.com<\/a> or Airbnb<\/a>. I personally prefer Airbnb. When we weren\u2019t staying at a hotel, we stayed at an Airbnb rental and cooked our own meals. Self-catering is cheaper and safer, so why not do it! To get $40 off your next booking with Airbnb click here<\/a>.<\/strong><\/p>\n\n\n\n I don\u2019t often recommend traveling with suitcases full of processed gluten-free foods, as I prefer eating and cooking naturally gluten-free foods and exploring local markets. However, there are some snacks you should bring to make your life a bit easier in Egypt. Here are my musts:<\/p>\n\n\n\n This list of gluten-containing Egyptian dishes is by no means exhaustive, but it includes the popular dishes we\u2019ve researched and encountered during our trips to Egypt. I recommend Googling each one before your trip so you have an idea of how they look so you can avoid them.<\/p>\n\n\n\n I hate listing dishes or meals you can eat in my gluten-free travel guides, as every chef cooks differently and can easily make a naturally gluten-free dish a poisonous gluten-filled dish. So though they may be gluten-free when made the traditional way, it\u2019s important to double check with the chef to make sure it\u2019s truly gluten-free!<\/p>\n\n\n\n Located on the popular island of Zamalek is Egypt’s first 100% gluten-free cafe. The owner, Passand El Hammami, who is gluten and dairy intolerant, is very passionate about providing delicious, healthy and gluten-free food to her community and those who need it. Besides being a certified gluten-free baker, Passand also makes her own plant-based milks and produces her own flours using their in-house grain mill.<\/p>\n\n\n\n As for the menu, it\u2019s packed with all-day breakfast dishes, salads, baked goodies, breads, smoothies, specialty coffees and of course, falafel. After eating the majority of our meals here while in Cairo, we highly recommend not missing the delicious chicken turmeric rice with pineapple chutney and the falafel wraps. However, our all-time favorites were the cinnamon french toast, and Bashawat Breakfast, i.e. a traditional Egyptian breakfast with ful, tahini, falafel, and shamy bread. Everything at Sea Salt Bakery is dairy-free, refined sugar-free and is available for delivery anywhere in Cairo.<\/p>\n\n\n\n One of Cairo\u2019s best healthy cafes, Be Good To You in New Cairo has an 80% gluten-free menu that\u2019s clearly marked. For options that call for bread, you can swap it out for gluten-free bread for an additional 10 Egyptian pounds. Bone broth, spring rolls, falafel, meatballs, zoodle noodles and panang curry are just some of the gluten-free options they offer. Also, all their sweets including the popsicles and chocolate tarts are gluten-free. The menu also serves a lot of dairy-free and vegetarian options. They are located in the Kattameya Heights\u2019 Club House.<\/p>\n\n\n\n Celiac Note:<\/strong> They offer couscous, and make bread on the premises.<\/p>\n\n\n\n The Gluten-Free Bakery in Maadi is Egypt\u2019s first gluten-free bakery. In lieu of the high prices of imported gluten-free products, Egyptian chef Hamdy Mohamed decided to open a bakery where gluten-intolerant individuals can enjoy good gluten-free baked goods without the big price tag. Some of the things they sell are flat bread, bread, cookies, biscuits, pizza and more. Many of their products are allergy-friendly as well. There is another location in Alexandria.<\/p>\n\n\n\n Baked is an online bakery with many baked goods such as cookies, energy balls, paleo bars, bread, and desserts. Everything they make is free from gluten, dairy and refined sugar with vegan and keto options available. I highly recommend ordering a few things before getting to Egypt, and having them delivered to your hotel or apartment rental. They deliver to many popular places in Cairo such as Zamelak, Maddi and Heliopolis. For their menu and delivery days check their Facebook<\/a>.<\/p>\n\n\n\n Kaju is Egypt’s first and only raw vegan food brand in Egypt. Everything they produce is vegan and free from dairy, sugar and gluten. Though they are known for their delicious ice creams and vegan cheeses, they also make truffles, raw cakes and pizza. You can find their products in the freezer section of Sunny Market, El Market and Zamelek Market or you can order them online via Greenolic. Kaju also owns the food booth Earth Deli<\/strong> at the Zamalek Market. You can find them every Saturday from 10am-4pm serving gourmet vegan food like burgers and pizzas that are also gluten-free.<\/p>\n\n\n\n Glow is a wholesale company that sells handcrafted juices, smoothies and acai bowls. They also sell some soups and plant-based milk. Their products are clean and nutrient-rich, as well as being free from preservatives and added sugar. You can find them all over Cairo in supermarkets like Sunny Market, at Sea Salt Bakery and Zamalek Market (Saturday only).<\/p>\n\n\n\n Celiac Note:<\/strong> Their Broccoli and Oats Soup<\/em> contains oats which I am not sure is certified gluten-free.<\/p>\n\n\n\n El Market is a small specialty grocery store in Maddi that sells prepared and frozen foods from independent food companies that are passionate about good quality and healthy food. Some of these companies include Baked, Sea Salt Bakery and Kaju. El Market stocks many gluten-free items like bread, pita bread, ice cream, baked goodies, bars and natural juices. They also sell natural gluten-free foods like dates, honey, olives, etc. El Market is probably the best store in Cairo for finding gluten-free foods and goods all in one place. I highly recommend a visit.<\/p>\n\n\n\n Celiac Note:<\/strong> Yum is a company at El Market that makes gluten-free products, but they may contain traces of gluten as it\u2019s not made in a dedicated gluten-free kitchen. El Market now delivers throughout Cairo. Check their website for delivery days.<\/p>\n\n\n\n The Zamalek branch has a dedicated gluten-free food section that includes pasta, cookies, flours, Nestle GF corn flakes, cookies from Sch\u00e4r brand as well as the Egyptian flour brand Crystal. There several Alfa branches in Cairo, however I don\u2019t know if they stock gluten-free products as well.<\/p>\n\n\n\n A western-style supermarket that stocks many of Baked\u2019s products like their nut butters, energy bars and muffins. They also stock flours, cookies, Eat Natural\u2019s bars and chips.<\/p>\n\n\n\n It\u2019s a more upscale supermarket, similar to Gourmet Egypt and on the pricier side. They have excellent fresh produce and stock many international products like Bob\u2019s Red Mill gluten-free flours, Haagen Dazs, and Barilla. They also stock local gluten-free brands like Kaju (in the freezer section) and frozen gluten-free pita bread.<\/p>\n\n\n\n Alexandria is a bit less gluten-free friendly than the capital. However, there is a gluten-free bakery<\/a> and fresh seafood everywhere. It\u2019s worth checking out upscale seafood restaurants to see if they can cater to you. Be sure to avoid battered fish and fried foods. I recommend getting steamed seafood seasoned with salt and lime. If you want to do the grill option, make sure gluten-containing foods aren\u2019t grilled on it like pita bread. As for supermarkets, you can find some gluten-free products at Sarai Market (Sarya Market) and Zahan Market.<\/p>\n\n\n\n Luxor and Aswan can only be navigated if you self cater or stay at a five-star hotel. You can also do a Nile Cruise where all meals would be included, and they can cater to your dietary requirements. As for supermarkets, there are mostly small corner stores that don\u2019t have much food wise, but you can find openair markets that sell fresh produce in both cities.<\/p>\n\n\n\n I hope with this gluten-free Egypt guide you\u2019ll be a bit more confident about maintaining your strict gluten-free diet while crossing Egypt off your bucket list!<\/p>\n","protected":false},"excerpt":{"rendered":" With a country that is said to be one of the first countries in the world to cultivate wheat and … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[17],"tags":[],"acf":[],"yoast_head":"\nTable of Contents<\/h2>\n\n\n\n
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Tips For Traveling Gluten-Free in Egypt<\/h2>\n\n\n\n
1. Don\u2019t Expect for Grocery Items to be Properly Labeled<\/h3>\n\n\n\n
2. Juice Shops and Fruits are Your Friend<\/h3>\n\n\n\n
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3. Travel with a Detailed Gluten-Free Arabic Translation Card<\/h3>\n\n\n\n
4. Beware of Possible Airborne Gluten<\/h3>\n\n\n\n
5. Don\u2019t Drink the Tap Water<\/h3>\n\n\n\n
6. Avoid Eating at Shawarma Shops<\/h3>\n\n\n\n
7. Enjoy Meze and Corn<\/h3>\n\n\n\n
8. Layering<\/h3>\n\n\n\n
9. Double Check Your Rice<\/h3>\n\n\n\n
10. Stay at Gluten-Free Friendly Hotel<\/h3>\n\n\n\n
11. Egyptians Aim to Please<\/h3>\n\n\n\n
12. Stay Somewhere with a Kitchen and Self Cater<\/h3>\n\n\n\n
13. Pack Gluten-Free Foods and Snacks<\/h3>\n\n\n\n
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Unsafe Egyptian Foods For Celiacs<\/h2>\n\n\n\n
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Potentially Safe Gluten-Free Egyptian Dishes<\/h2>\n\n\n\n
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Gluten-Free Cairo<\/h2>\n\n\n\n
Gluten-Free Restaurants & Bakeries in Cairo<\/h2>\n\n\n\n
Sea Salt Bakery and Cafe<\/h3>\n\n\n\n
Be Good To You<\/h3>\n\n\n\n
The Gluten-Free Bakery by Chef Hamdy<\/h3>\n\n\n\n
Baked<\/h3>\n\n\n\n
Kaju<\/h3>\n\n\n\n
Glow<\/h3>\n\n\n\n
Supermarkets in Cairo with Gluten-Free Products<\/h2>\n\n\n\n
El Market Grocery Store<\/h3>\n\n\n\n
Alfa Supermarket<\/h3>\n\n\n\n
Gourmet Egypt<\/h3>\n\n\n\n
Sunny Supermarket<\/h3>\n\n\n\n
Other Supermarkets That Carry Gluten-Free Items<\/h3>\n\n\n\n
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Gluten-Free Hotels in Cairo<\/h2>\n\n\n\n
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Gluten-Free Alexandria<\/h2>\n\n\n\n
Gluten-Free Hotels in Alexandria<\/h2>\n\n\n\n
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Gluten-Free Luxor and Aswan<\/h2>\n\n\n\n
Gluten-Free Hotels in Luxor<\/h2>\n\n\n\n
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Gluten-Free Hotels in Aswan<\/h2>\n\n\n\n
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Tips for Navigating Nile Cruises on a Gluten-Free Diet<\/h2>\n\n\n\n
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Gluten-Free Resources<\/h2>\n\n\n\n
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