EATING SAFE IN PERU WITH FOOD ALLERGIES

 Eating Safe in Peru with Celiac or Food Allergies: The Complete Traveler’s Guide

Quick takeaways (read this first)

Awareness varies. In Lima, Cusco, and tourist hubs you’ll find more staff who understand “celíaco/a” and “alergia.” In rural areas, assume you’ll need to explain clearly.

Cross-contamination is the #1 risk. Shared fryers, griddles, and cutting boards are common. Ask about aceite compartido (shared oil) and contaminación cruzada.

Carry a Spanish allergy card. Present it before you order; confirm again when the dish arrives.

Self-cater when needed. Big supermarkets (Wong, Metro, Tottus, Plaza Vea) and health-food shops (tiendas naturistas) often stock “sin gluten” imports; quinoa, corn, potatoes, rice, and fresh produce are everywhere.

Bring your meds. Pack two epinephrine auto-injectors (if prescribed) and antihistamines in original packaging plus a doctor’s letter. Don’t rely on finding the same brands locally.

When in doubt, choose simple. Grilled meats, plainly cooked fish, steamed rice, boiled potatoes, fresh salads (without croutons/sauces), and fruit are your safest base—and then add flavor with safe salsas.

How Peruvian cuisine is built (so you can spot risks fast)

Peruvian food uses corn, potatoes, rice, quinoa, chili peppers (ajíes), cilantro, lime, garlic, and onions across regions. These are naturally gluten-free and allergen-friendly—how a dish is prepared determines safety.

Common gluten sources: bread (pan), crackers (galletas), wheat flour (harina de trigo), pasta (fideos), beer (cerveza), soy sauce (sillao; contains wheat unless it’s tamari sin gluten, which is rare).

Common dairy: fresh cheeses (queso fresco), evaporated/condensed milk in sauces and desserts.

Common nuts/seeds: peanuts (maní), walnuts (nueces), pecans (pecanas), sesame (ajonjolí). Regional classics like ocopa (peanut-adjacent flavor) and inchicapi (Amazonian peanut soup) are important watch-outs.

Common soy: especially in chifa (Chinese-Peruvian) and in dishes like lomo saltado and arroz chaufa.

Eggs: appear in mayonesa (mayo), arroz a la cubana, chupe de camarones, and many pastries.

Restaurant types, what to expect

Cevichería (seafood & ceviche): Excellent for gluten-free if no soy sauce is used; high risk of shellfish cross-contact. Ask about sillao and shared cutting boards.

Pollería (rotisserie chicken): Marinades sometimes include beer or soy; fries often share oil with breaded items.

Chifa (Chinese-Peruvian): High soy sauce/wheat exposure—usually not safe for celiac unless a venue explicitly does GF tamari and separate woks/fryers.

Picantería / comida criolla: Homemade stews and grilled meats—often safe when simplified; confirm thickeners and bread usage.

Street food stalls: Delicious but frequently share oil and surfaces. Only eat where you can watch prep and ask questions comfortably.

Vegan/vegetarian spots: Helpful for dairy/egg avoidance; still check for gluten (breaded items, seitan, soy sauce).

Safer choices (with notes)

Coast (Lima, Trujillo, Piura)

Ceviche clásico, tiradito, sudado de pescado – Naturally GF; confirm no sillao and no thickening flour. Ask for no chifle if fried in shared oil.

Arroz con mariscos (no crema) – Verify no dairy and no soy.

Parihuela (seafood soup) – Check for shellfish and thickeners; ask sin pan.

Andes (Cusco, Arequipa, Puno)

Cuy/llama/alpaca a la parrilla – Grilled; confirm no beer/soy in marinade.

Pachamanca – Earth-oven meats with herbs; typically GF; verify sides/sauces.

Causa limeña – Potato “cake” with fillings; traditionally GF but some kitchens thicken with crackers/bread—ask.

Papa a la huancaína – Often GF, but some add crackers to the sauce; confirm sin galletas.

Chairo/seco de cordero – Usually GF stews; verify no flour thickener.

Rocoto relleno (Arequipa) – Contains dairy and sometimes breadcrumbs; usually no for celiac and dairy-free.

Amazon (Iquitos, Tarapoto)

Tacacho con cecina – Mashed plantain with smoked pork; GF if no breadcrumbs; ask about fryer/oil.

Juane – Rice, chicken, egg in bijao leaf; GF if no wheat added; contains egg.

Inchicapi – Peanut-based soup; avoid with peanut allergy (maní).

Always verify sides & sauces. Fries (papas fritas) and plantains (patacones/chifles) are risky if fried in shared oil. Many sauces are dairy-based or nut-thickened.

Dishes commonly not safe for celiac (or higher risk)

Lomo saltado, tallarines saltados, arroz chaufa – Soy sauce with wheat; shared woks.

Ají de gallina – Thickened with bread/crackers; contains dairy and nuts (often walnuts).

Picarones, churros, empanadas, turrón – Wheat flour.

Sopas con fideos (caldo de gallina, menestrón criollo) – Wheat noodles.

Pollo a la brasa – Marinade may contain beer/soy; fries in shared oil.

Tequeños, milanesas – Wheat breading.

Cross-contamination: how to ask the right questions

¿Lo fríen en el mismo aceite que usan para cosas con harina o empanizadas?

(Do you fry it in the same oil used for breaded/flour items?)

¿Pueden cocinarlo a la plancha o a la parrilla, con utensilios limpios, sin pan ni harina cerca?

(Can you cook it on the griddle or grill with clean utensils, away from bread/flour?)

Necesito evitar la contaminación cruzada; ¿pueden usar una tabla y cuchillo limpios?

(I must avoid cross-contamination; can you use a clean board and knife?)

If the staff hesitates, order something simpler or choose another venue.

Drinks & alcohol

Safe: Pisco (grape brandy), most pure spirits, chicha morada (purple corn drink), fresh juices (jugos), emoliente (herbal barley-free versions—ask first), coffee, tea.

Caution: Cerveza (barley beer), flavored malt beverages, and some artisanal infusions. Chicha de jora (fermented corn) may be GF in theory but can be contaminated at small producers—celiac travelers often avoid it unless they fully trust the process.

Shopping & self-catering

Look for products labeled “sin gluten” or naturally GF staples: quinoa, maíz (corn), arroz, papas, yuca, plátano, menestras (beans/lentils).

Health-food stores: search for “tienda naturista” or “productos sin gluten” on maps. Expect more choice in Lima, Cusco, Arequipa.

For dairy/egg allergies, check labels for leche, suero, mantequilla, crema, queso, caseína, and huevo/claras/yemas.

For nut/peanut allergies: maní, nueces, pecanas, almendras, avellanas, castañas, and ajonjolí (sesame).

Emergency readiness (short and practical)

Carry two auto-injectors if prescribed, plus a printed medication/diagnosis letter in Spanish and English.

Keep a wallet card with: your allergies, your meds, hotel contact, and a local emergency line. Ask your hotel which emergency service is fastest in that area; response systems can vary by city.

Learn to say:

“Tengo una alergia grave. Necesito ayuda médica ahora. Mi adrenalina está en esta mochila.”

(I have a severe allergy. I need medical help now. My epinephrine is in this bag.)

This guide is informational and not medical advice; always follow your clinician’s plan.

Your ready-to-use Spanish allergy cards

Celiac (gluten)

> Soy celíaco/celíaca. No puedo comer gluten: trigo, cebada, centeno, avena ni nada que los contenga (pan, harina, salsa de soya/sillao, cerveza, pasta, empanizados).

También necesito evitar la contaminación cruzada (aceite, parrilla o utensilios compartidos).

¿Este plato se puede preparar sin gluten y con utensilios limpios?

Nut/peanut

Tengo alergia grave a los frutos secos/maní (cacahuate). No puedo comer maní, nueces, almendras, pecanas, avellanas, castañas ni sésamo (ajonjolí).

También debo evitar la contaminación cruzada. ¿Este plato es sin frutos secos/maní?

Dairy

Tengo alergia a los lácteos. No puedo comer leche, mantequilla, crema, queso, yogurt, suero.

¿Este plato se puede preparar sin lácteos y sin contaminación cruzada?

Egg

Tengo alergia al huevo. No puedo comer huevo, mayonesa, merengue ni productos con huevo.

¿Este plato se puede preparar sin huevo y sin contaminación cruzada?

Soy

Tengo alergia a la soya. No puedo comer soya/sillao, tofu, aceite de soya ni derivados.

¿Este plato es sin soya y sin contaminación cruzada?

Shellfish/fish

> Tengo alergia a los mariscos/pescado (especifique). ¿Este plato no contiene mariscos/pescado y no se prepara con utensilios o aceite compartido?

Tip: Print and laminate these; hand them over before you order. Then repeat key points verbally.

A step-by-step ordering script (works anywhere)

1. Greet & flag your allergy:

Hola, tengo una alergia alimentaria importante y quiero pedir de forma segura.

2. Hand your card and say what you’re considering:

Estoy pensando en pedir [plato]. ¿Se puede preparar así: sin [alérgeno], sin contaminación cruzada, a la plancha/parrilla y con utensilios limpios?

3. Confirm specifics: shared oil, marinades, bread/crackers in sauces, soy sauce.

4. Repeat back the safe version:

Entonces es [plato] sin [alérgeno], sin salsa de soya/harina/queso, cocinado aparte. ¿Correcto?

5. Re-confirm when served. If it looks wrong, politely send it back.

Sample safe meal plans by allergy

Celiac

Breakfast: Fruit, eggs a la carta, potatoes; plain tamales (confirm filling), yogurt only if trusted GF labeling.

Lunch: Ceviche (no soy), arroz con mariscos sin crema, or pollo a la plancha with rice & salad.

Dinner: Seco de cordero with rice/beans, pachamanca (ask about sides), or trucha a la parrilla (grilled trout).

Dairy-free

Breakfast: Eggs, fruit, pan sin lácteos if you bring it, black coffee.

Lunch/Dinner: Ceviche, anticuchos, lomo a la parrilla, Amazonian tacacho con cecina (confirm butter not used).

Nut/peanut-free

Avoid ocopa, ají de gallina (walnuts), inchicapi (peanuts).

Choose parrilla (grill), sudados, pachamanca; verify sauces.

Soy-free

Avoid chifa and dishes with sillao (lomo saltado, chaufa).

Favor criolla cuisine and grilled options; season with limón and ají salsas.

Egg-free

Watch mayo (everywhere), batters, and chupe de camarones.

Order grilled proteins, rice, potatoes, veggie sautés sin huevo.

Street food & markets (how to enjoy safely)

Choose vendors who cook to order in front of you.

Ask about aceite nuevo (fresh oil) and request items a la plancha instead of fried.

Skip anything pre-breaded, pre-sauced, or reheated on shared surfaces.

Fruit juices are great—ask sin leche, sin yogur if dairy-free.

Transportation days (buses, trains, flights)

Always pack safe snacks: nuts (if not allergic), seeds, GF crackers, rice cakes, chifles horneados (baked plantain chips), quinoa puffs, fruit, and instant quinoa cups.

Domestic airlines and long-distance buses rarely guarantee allergen-safe meals—assume you’re self-catering.

Hotels & tours

Email hotels and tour operators before arrival. Use this line:

“Viajo con alergia/al celiaco. ¿Puede el equipo de cocina preparar comidas sin [alérgeno] y evitar contaminación cruzada? ¿Hay refrigerador en la habitación?”

At breakfast buffets: ask staff to bring items directamente de cocina to avoid buffet cross-contact.

Key vocabulary at a glance

Soy celíaco/a – I’m celiac.

Alergia – Allergy. Reacción alérgica – Allergic reaction.

Sin gluten / sin [alérgeno] – Without gluten / without [allergen].

Harina / empanizado – Flour / breaded.

Sillao – Soy sauce.

Contaminación cruzada – Cross-contamination.

Utensilios/tabla limpios – Clean utensils/cutting board.

Aceite compartido – Shared oil.

A la plancha / a la parrilla / al horno – Griddled / grilled / baked.

Troubleshooting: if something feels off

Politely pause: “Perdón, por mi alergia necesito confirmar los ingredientes otra vez.”

Escalate kindly to a supervisor or chef.

Swap dishes to the plainest possible safe option or move on—your health > sunk cost.

Final checklist before you fly

Two auto-injectors (if prescribed), antihistamines, inhalers, and your treatment plan.

Printed Spanish allergy cards + digital copies on your phone.

Doctor’s letter translating diagnoses/meds.

Translation for any unusual specialty foods you carry.

A small cutting board, travel knife (pack in checked luggage), toaster bags if you use them, and a few days of safe staples.

Disclaimer

The information provided in this article is for general informational purposes only. While every effort has been made to ensure accuracy, Peru Travel Advice and Tours does not guarantee that restaurants, food vendors, or manufacturers in Peru will consistently accommodate food allergies or celiac disease. Ingredient lists, preparation methods, and cross-contamination risks can vary widely, even within the same establishment.

This blog is not medical advice. Travelers with celiac disease or food allergies should always consult with their physician before traveling, carry appropriate medications (such as epinephrine auto-injectors if prescribed), and take personal precautions when ordering or consuming food abroad.

Peru Travel Advice and Tours is not responsible for any illness, allergic reaction, or health issue that may occur while traveling in Peru. Ultimately, it is the responsibility of each traveler to communicate their needs clearly, verify ingredients, and make informed choices.