Is it easy to find gluten-free food?

It is difficult. Soy sauce in Thailand contains wheat. Bring your own tamari and ask for your stir-fries to be made with salt or plain water instead of bottled sauces.

Can I eat safely as a vegetarian?

Look for the yellow and red 'Jay' (vegan) symbol, which denotes food prepared without meat, dairy, or pungent vegetables. This is your safest bet for avoiding fish sauce.

How do I handle peanut allergies?

Peanuts are everywhere. Use the phrase 'mai sai tua' (no peanuts) and watch the cook like a hawk, as they often top dishes with crushed peanuts automatically.

Navigating Dietary Restrictions in Thailand

Thailand is street-food heavy and relies on fish sauce and peanuts, making it challenging but manageable if you use specific language cards. Always confirm 'no fish sauce' (mai sai nam pla) explicitly, as it is a base ingredient in almost every savory dish.

Learn the magic phrase for allergies. Print or save a 'dietary card' in Thai that clearly states your specific allergy. Memorize: 'Chan pae [allergy name]' (I am allergic to [allergy name]).
Identify the 'hidden' ingredients. Fish sauce (nam pla) and shrimp paste (kapi) are in nearly everything, including stir-fries and curries. If you are vegan or vegetarian, ask for soy sauce (si-ew khao) instead.
Vet the street food. Stick to stalls where you can see the ingredients being prepared. Avoid buffets or pre-prepared 'khao gaeng' stalls where cross-contamination with shellfish is guaranteed.
Use local apps for ordering. Use Grab or Foodpanda. They have specific 'Special Instructions' boxes where you can type your dietary requirements in English; the app translates them to Thai for the merchant.

Is it easy to find gluten-free food?: It is difficult. Soy sauce in Thailand contains wheat. Bring your own tamari and ask for your stir-fries to be made with salt or plain water instead of bottled sauces.
Can I eat safely as a vegetarian?: Look for the yellow and red 'Jay' (vegan) symbol, which denotes food prepared without meat, dairy, or pungent vegetables. This is your safest bet for avoiding fish sauce.
How do I handle peanut allergies?: Peanuts are everywhere. Use the phrase 'mai sai tua' (no peanuts) and watch the cook like a hawk, as they often top dishes with crushed peanuts automatically.