Nepal can be a good destination for special diets: the staple meal is rice and lentils. But kitchens are small and labelling is rare, so plan ahead.
Quick answer: Dal bhat (rice, lentils, vegetables) is naturally gluten-free in most kitchens. Watch out for wheat in momos, roti, noodles, Tibetan bread and soy sauce, and for barley in tsampa. Tell your trekking company in advance, carry a card in Nepali explaining your needs, and bring safe snacks and any emergency medicines.
Gluten-free
- Safer: rice, dal, vegetable curries, potatoes, eggs, beaten rice.
- Avoid: momos, chapati and roti, noodles, pasta, Tibetan bread, tsampa, many biscuits.
- Buckwheat dishes in the mountains may be mixed with wheat; ask.
Nut allergies
Peanuts and sesame appear in some achar and snacks. Ask about every sauce. Carry your adrenaline auto-injector and tell your guide how to use it.
Lactose intolerance
Milk tea, yoghurt, paneer and ghee are common. Black or lemon tea is available everywhere, and many curries can be made without ghee on request.
Useful phrases
A printed card from your company in Nepali is better than phrases. See Nepali phrases.
Tell us early
We brief guides and lodges in advance. See vegetarian and vegan travel.