Argentina: A Gluten Free guide

Argentina is surprisingly on it with celiac disease. There is huge awareness of the condition, even in remote parts of the country, and gluten free essentials are widely available in the larger supermarket chains. With a small amount of consideration for which restaurants you visit, it is very feasible to travel through Argentina and not get glutened.

The cities are a celiac’s wonderland, with gluten free supplies widely available, and even dedicated gluten free cafés, restaurants, and shops. In rural areas, access to gluten free substitute items is more limited and you often have to rely on naturally gluten free foods.

Key Points

• GF Labelling: Argentina uses the strict Sin TACC label for guaranteed gluten-free products, making grocery shopping incredibly easy.
• Cities are a Wonderland: Cities offer abundant GF supplies, dedicated GF cafés/shops, and greater dining options.
• Easy Eating out: Restaurants are legally mandated to offer at least one safe GF option, but always verify with staff.
• Stock Up for Remote Travel: GF substitutes are limited in rural areas; stock up in major supermarket chains like Mercadona and Carrefour before heading off-grid.
• Communication: Know the crucial phrase “Soy celíaco” (I am a celiac) to ensure understanding.

Contents

• Personal Experience
• Gluten Awareness
• Eating Out
• Groceries
• Words to Remember
• Conclusions
• FAQs

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Personal Experience

As a celiac, I found travelling through Argentina easy and stress-free. It is by far the safest Latin American country for a celiac. I spent three months in Argentina and not once got glutened.

I travelled through the country by bicycle, riding from Patagonia up to the Bolivian border, spending long hours on the Ruta 40. For most of the time, I was travelling alongside the Andes through remote regions, but I also visited larger cities such as Mendoza, San Carlos de Bariloche, Salta, and La Rioja. While my experience may not represent the entire country, I found little difference between the regions I visited.

Argentinians are a friendly population in my experience. Several times, I was offered pastries or bread by locals for free. Often, it’s hard to decline generous, glutenous gifts from people while travelling—it can be taken as rude and ruin what would otherwise be a nice moment. In Argentina this wasn’t the case; people understood when I explained I was a celiac, and no offence was taken. Politeness still helps, though.

Gluten Awareness

If you say “soy celíaco”, 9 out of 10 people will understand what you mean. Thanks to a major government campaign and thorough legislation, there’s a high awareness of the disease (I get the feeling someone in the senate has celiac disease). The country even has an Asociación Celíaca Argentina, something you rarely find outside the western world.

Any product labelled gluten free must be registered with the National Administration of Medicines, Food and Medical Technology (ANMAT). In 2023, there were over 23,000 products registered [1].

Registered gluten free products are labelled with the Sin TACC symbol (Sin Trigo, Avena, Cebada y Centeno: without wheat, oats, barley or rye). You’ll find this on all sorts of everyday items like rice, meat, and canned goods, along with dedicated gluten free substitutes. When in supermarkets I rarely had to check the ingredient lists on products, I would simply look for the Sin TACC label because it’s so widely used.

The widespread use of the Sin TACC label differs from anywhere else I have visited. There are so many registered products that it’s even possible to avoid foods that “may contain gluten”. The result: an easy life for celiacs.

Eating Out

A law in Argentina mandates that every restaurant must offer at least one safe gluten free option and clearly mark it on the menu, either with the Sin TACC logo or a GF symbol. I’ve never come across another country where this is law.

It’s taking time for all restaurants to comply, and some regions don’t enforce it strongly, so unfortunately it can’t be assumed that every establishment will cater for celiacs. Some restaurants are naturally safer than others; the sections below cover the best and worst types. Keep in mind that how good a restaurant is at catering for celiacs varies heavily on a case-by-case basis. Your best bet is to check local listings on the Find Me Gluten Free app.

Safer Restaurant Types

The following restaurant types are typically the safest, offering at least some naturally gluten free dishes:

• Parillas – steakhouses
• Marisquerías – seafood restaurants
• Restos – typical restaurants
• Quinchos – grill houses, meat with salad and simple sides

Challenging Restaurant Types

• Bodegones — these are a gluten minefield*
• Cantinas — similar to bodegones but Italian-oriented
• Rotiserías — takeaway fast food

*Bodegones serve homestyle food in a relaxed atmosphere and are a deep part of Argentinian culture, but much of the food they serve is heavily wheat or breadcrumb dependent. Even if they offer a gluten free item on the menu, keep in mind that the kitchen is full of gluten and most operate with one shared fryer.

Fast Food Chains

Unfortunately, no major fast-food chain (McDonald’s, Burger King or Subway) currently offers gluten free buns or a gluten free menu.

Gluten Free Pizza

Pizza is a big deal in Argentina. Some pizzerias make gluten free bases, so you’re in luck!

Dedicated Gluten Free Establishments

Entirely gluten free bakeries, cafés and restaurants exist across the country. Most big cities have at least one, often several. Here are a few recommendations:

• Ruca Umel – San Carlos de Bariloche
• Enebro Gluten Free – Mendoza
• Zero Gluten Aristides – Mendoza
• Napoli Sin TACC – Salta

Vineyards

If you are a lover of wine, you’re in the right place. From Mendoza up to Salta, vineyards are abundant, and small wineries are common. Many have relaxed cafés or restaurants where you can enjoy their wine with finger food or a full meal. It’s idyllic. Finca Las Nubes in the Cafayate region was our favourite.

Torrontés, a fragrant dry white wine, is unique to the region and definitely worth trying. Back in Europe, we still find ourselves trying to source bottles of the stuff.

Groceries

Supermarket Chains

Large supermarket chains such as Carrefour, Jumbo, and La Anónima have well-stocked gluten free aisles. These aisles are often labelled “productos libres de gluten”.

I couldn’t believe my eyes when crossing into Argentina from Chile, a country largely devoid of gluten free substitute items, and seeing a dedicated gluten free section in a supermarket. There was even a big banner advertising gluten free food in the first La Anónima I visited. That day I gorged on cake and biscuits. See below for an overview of each supermarket chain.

La Anónima

• Location: Southern Argentina
• Type of stock: Argentinian GF items
• Avaialable items: biscuits, bread, beer, flour, pasta, stock, canned goods
• Price: low (similar to Europe)

Carrefour

• Location: country-wide
• Type of stock: mix of Carrefour own-brand, imported European brands (Schar), and Argentinian products
• Available items: biscuits, bread, beer, flour, pasta, stock, canned goods
• Price: high

Vea/Jumbo

• Location: country-wide
• Type of stock: mix of Argentinian and imported items
• Available items: biscuits (Oreos!), beer, bread, flour, pasta, stock, canned goods
• Price: medium

Local Shops

Outside the supermarkets, gluten free substitute items are limited. I found that mini-markets rarely stocked gluten free supplies, especially in rural areas. Travelling by bicycle, I would stock up on as many biscuits and pasta as I could fit in my panniers between cities. Distances between cities, and therefore supermarkets, are large across much of the country. By bicycle, it often took a week or more to travel between them. As a result, it was difficult to carry gluten free supplies all the time.

When I had to, I fell back on typical celiac-safe staples that can be found everywhere. For meals, this included:

• Rice
• Tomato purée
• Stock cubes (GF Knorr ones exist)
• Cans of beans
• Veg & meat (dried and raw)
• Tuna

Gluten free snacks that are available almost anywhere in Argentina include:

• Peanuts
• Turrón de maní (peanut nougat — unbelievably good)
• Raisins
• Fruit
• Sweet puffed maize cereal (this stuff is amazing)
• Olives
• Crisps/tortilla chips
• Chocolate
• Choclo corn snacks

Online Shopping

Mercado Libre offers a wider selection of gluten free products than most supermarkets, and it’s usually cheaper too. They deliver to hostels, Airbnbs and hotels. I would definitely recommend checking it out.

If you’re staying in a rural location far from supermarkets, ordering from Mercado Libre is your best chance at getting gluten free food.

Dedicated Gluten Free Shops

Similar to the cafés and restaurants mentioned above, most cities have one or more dedicated gluten free shops as well. These often sell things you can’t buy in supermarkets, such as gluten free empanadas, artisanal GF beers, imported GF items, and high-quality bread.

Words to Remember

The following words and phrases are useful to memorise:

English	Spanish
I am a celiac	Soy celíaco
Without	Sin
Gluten free	Sin Gluten / Sin TACC
Suitable for celiacs	Apta para celíacos
Wheat	Trigo
Barley	Cebada
Oats	Avena

Useful phrases when eating out:

English	Spanish
Do you use a separate fryer?	“¿Lo hacéis en una freidora separada?”
Does this contain flour or breadcrumbs?	“¿Esto contiene harina o pan rallado?”
Which options on the menu are gluten free?	“¿Qué opciones del menú están libres de gluten?”
Do you have gluten free beer?	“¿Tiene una cerveza sin gluten?”

Conclusions

• There is high awareness of celiac disease across Argentina.
• Every certified gluten free food item will have the Sin TACC label.
• Supermarkets reliably stock gluten free substitute items.
• It’s relatively easy to find gluten free food in the cities; in rural areas it is more difficult and you often have to rely on naturally gluten free foods.
• Choose your restaurant carefully.

FAQs

Can you find gluten free beer in Argentina?

Yes. In fact, Argentina has an interesting and up-and-coming gluten free beer scene. Check out our dedicated post.

Is yerba mate gluten free

Yes, 100%. You will find the Sin TACC logo on most packets.

Should I bring any gluten free supplies with me to Argentina?

Nope — the likelihood is that you’ll be better catered for as a celiac in Argentina than in many other countries.

Is chimichurri gluten free?

Chimichurri, the classic Argentinian condiment, is gluten free about 90% of the time. However, it can be thickened with breadcrumbs, so it’s best to clarify with the waiter.