# Food Allergies, Gluten-Free and Special Diets in Nepal

_Published 6 June 2026_

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](/blog/nepali-phrases-for-travellers).

## Tell us early

We brief guides and lodges in advance. See [vegetarian and vegan travel](/blog/nepal-for-vegetarians-and-vegans).

## Frequently asked questions
### Is dal bhat gluten-free?
Usually yes; it is rice, lentils and vegetables.

### Are momos gluten-free?
No, the wrappers are wheat.

### Is tsampa gluten-free?
No, it is barley.

### How do I explain my allergy in Nepal?
Carry a card in Nepali and tell your guide.


Web page: https://himalayanhiking.com/blog/food-allergies-and-gluten-free-in-nepal