Bali - the gluten free guide

“The more I travel the more I fall in love with it. I cannot imagine my life without, so I work hard to travel and discover more.”

I am Martha Carabott and this statement perfectly describes my desire to travel.

Does it apply to you as well? If so, you are in the right place.

Twenty years ago, coeliac disease changed my whole life and caused a lot of sacrifices. One of the reasons behind it was very little availability of gluten-free products in my homeland - Malta. Would you imagine travelling or living your gluten free life without Schär products?

Secondly, there was much less awareness. The restaurants and the whole hospitality sector were not used to serving gluten-free alternatives for coeliacs. Due to this fact, I was scared of travelling as there was always risk of getting contaminated. Only my family members and friends made sure to included me in the social events. Growing up I missed on school trips or sleepovers as I was scared of ‘unsafe’ and ‘unknown’ food. My only safe place was my kitchen, at home.

My trust and knowledge grew as I got older and started to make a self-risk assessment and prepare well before every trip. I made sure not to miss out on anything EVER AGAIN and neither should you :)

Today, I am 28 years old and I have visited three continents and ate gluten free in over 30 different countries. Let’s focus now on Bali and my gluten free experience there!

Wherever you travel one rule remains the same - always be prepared. Research the destination’s cuisine. For instance, when I researched the food availability in Indonesia, I realised that their cuisine is mostly based on naturally gluten free ingredients such as vegetables, fruits, proteins and dairy. I had to be careful mostly with the cooking method or cross-contamination. After spending a couple of hours googling places, sending private messages to the restaurants and joining the private groups on social media, I managed to compile a list of safe restaurants and hotels. I based my research mostly on the past experiences of fellow coeliacs.

One thing I’ve learned throughout my traveling experience is to always ask. If you are not sure - ask. If you are almost sure, ask anyway… to be 100% sure. Asking for gluten free meals during your flights, asking for gluten free options at your accommodations and for gluten free tips from your driver or guide will sometimes surprise you and can make your day. Besides asking – inform. In my case, when booking my flights from Malta to Istanbul and from Istanbul to Bali, I informed the airlines in advance about my condition. Thanks to that I was served special gluten free meals on every flight. One way not to feel excluded from the rest of the passengers!

Traveling independently, rather than with a tour group, makes it easier to plan and customize your itinerary. What I generally do is opening up an excel sheet, listing down all of the places I wish to visit, all the tourist attractions, the local popular spots as well as all booked accommodations and then I start my research on the restaurant nearby. Later, I put everything in one Google Maps list to have an easy access to it when needed. This way, I do not have to worry and waste my precious time deciding where to go when I’m on vacation. This way, I eat safely at researched places and I usually do not encounter any surprises! However, it may happen that some places do not have any proper food establishments that cater gluten free options. In this case I prepare a lunch box either during breakfast or a day before.

I have prepared the list of gluten-free friendly places that I have visited in Bali, Indonesia:

#1. MUDRA

Literally heaven on earth for anyone who is gluten intolerant or coeliac as the big part of the menu is gluten free and the staff is very helpful when informed of cross-contamination. I have tried many dishes that in Western European countries I had never found in a gluten free version, from steamed to fried dumplings, various tastes of curry, churros, breakfast bowls and coffees…. All scrumptious!

#2. COPPER KITCHEN & BAR

This rooftop restaurant forms part of a luxury hotel with top notch service. The staff is very aware of gluten free food and apart from delicious food, they also serve fresh baked gluten free bread.

#3. GLUTEN FREE ON BISMA

This is a 100% gluten free eatery, serving more than just Indonesian food. Obviously, this spot is a coeliac’s favourite and you can put your mind at rest when you’re eating here. Highly recommended!

#4. MADE’S BANANA FLOUR CAFÉ

This is also a 100% gluten free café where the products are made from banana flour. The story of how it all started is very interesting and the people working there are continuously explaining their story to the clients. They also offer cooking courses.

#1. SHISHI NIGHTCLUB & IZAKAYA LOUNGE

This is a very fancy restaurant that turns into a club after hours. The menu changes every day but the concept is very simple. For example, they serve Japanese every Monday and Asian on Tuesdays. When I visited it was Vietnamese and almost the whole menu was gluten free or gluten free adaptable. The staff was super helpful. It’s also an all you can eat concept… and well I ate a lot!

Most of all, when gluten free restaurants are not available, play safe. Resort to fresh fruit, grilled veggies, grilled protein and some plain white rice. Food is important…. but food is not everything, especially when you’re in such a great place as Bali. #ENJOYIT