If you’re coeliac and thinking of going to Vanuatu, go!
It may seem daunting as there’s not too much online about gluten free food here, but 1. local food can be coeliac friendly and 2. there are restaurants and resorts that have good knowledge of gluten free needs due to the footfall of tourists and 3. supermarkets often stock some gluten free alternatives.
1. Local food
You are in luck! As most local food is gluten free.
However, knowledge of the word gluten is not widespread, and coeliac even more so. Communicating wheat flour can be hard too, so ask if something contains any flour or steer clear of sauces.
Island food is mostly root vegetables, roasted meat or fish and rice so naturally gluten free. However, soy sauce has a sneaky way of finding itself into things. This is also true of Maggi sauce, so if getting something with a sauce check that these are not included. The hot dogs that are widely available here are also most likely not gluten free, so be wary of those/other meats that could’ve been barbecued with them.
The good news is that the most common local dish, lap lap, is naturally gluten free, made from a base of mostly either taro, manioc or banana and topped with basic veggies or meat. The without meat version is also generally vegan.
My favourite gluten free local food is called tuluk, with origins in a place in Efate called Mele, which is a sort of manioc roll filled with beef.
Both of these foods are generally wrapped in banana or lap lap leaves and not cooked with anything else so there is no chance of cross contamination.
Simboro is also a popular food, which again is a starch but this time wrapped in island cabbage and cooked with coconut milk.
You can try these foods from roadside stalls (also called 20 vatu stalls, from a time when that was the price of goods), nakamals or the market in town.
In the market you can get fresh hot food or pre prepared food. Most of the food already cooked in styrofoam boxes for takeaway will be gluten free, as it will consist of a starch like manioc or sweet potato or taro and potentially a piece of fried fish or chicken.
There are plenty of vendors who cook live. Lots of this food will include soy sauce so it can be tricky to eat here, so my tip is to use your discretion. All the vendors are friendly and from what I’ve seen, wash the pans if they go from cooking one meal to a different one. As all cooking is done live, you can ask for adaptations. One vendor does a manioc wrap with either veg, fish, chicken or beef and these are gluten free. Otherwise I’ve had the fish curry and rice as when I’ve asked they’ve just used coconut milk and curry powder. Both are great and I’d recommend these as safest options!
If you decide not to eat at the market, I’d still recommend going as the market is filled with amazing, seasonal, local produce and you can try a variety different fruits and veg. You can even buy a coconut and ask them to chop the top off so you can drink it right then and there!
Not technically food, but definitely worth a mention, the local drink, kava, is gluten free too! It is a very cultural drink here made from kava plant roots and water and traditionally drunk out of coconut shells. I would definitely add it to your list of things to experience while you’re here
2. Resorts and Restaurants
I was impressed when I came here that some menus actually mention coeliac on it as well as gluten free! If you’re looking to stay in a resort in Efate, my top coeliac friendly hotels would have to be M Resort & Spa, The Havannah, Tamanu on the Beach or Breakas Resort. Chantillys can be good too, but is probably for more a business trip.
These all have had gluten free alternatives, like bread, pasta or pizza (not all) when I’ve visited and have gluten free items on the menu, as well as made me feel comfortable with their knowledge when I had questions. Resorts can be a lovely place to eat as they’re right by the sea, so even if you’re not staying in these resorts, you can still visit for a meal which I’d recommend!
Some restaurants are also particularly great for gluten free food, if you’re visiting you should add Van Japanese (gf soy sauce and sushi) and Exotic Thai to your list. Neither mention gluten free on their menu, but no matter what staff member I asked I felt that they were knowledgeable and/or got the chef which gave me confidence. Van Japanese gives free appetisers and also provided a gluten free version… it’s the little things!
There‘s also a small café, Aelan café, where you can get gluten free manioc galettes made, but be wary about cross contamination if using the same utensils for gluten and gluten free baked goods.
These are the places that I’d recommend for gluten free alternatives in and around Port Vila, though there are more with great naturally gluten free foods too!
3. Supermarkets and Shops
The supermarkets here have a lot of imported products so you can probably do your regular shop here (excluding gluten free substitutes), supermarkets are quite expensive though so expect a higher price tag.
Some do stock a few gluten free alternatives, though you might have to visit a few to get everything you want. The main supermarket in town (Au Bon Marché) regularly stocks gluten free pasta, spaghetti and soy sauce. It also often has gluten free cereal, like cheerios or weet-bix, as well as granola, though the granola is a lot more expensive.
If you want bread, there’s a bakery near town called Crave that regularly stocks a frozen white loaf. Or a wholesaler a bit further out called Dynamic Supplies that regularly stocks Vogel’s seeded loaf. Be warned that it costs around £9 for a loaf, so is quite dear but I‘d say worth it occasionally!
There is also a shop called Influence Bio Concept on the ground floor of the mall (Tana Russet Plaza) that does a bunch of gluten free products. Most of the time, Influence stocks gluten free wraps, oats or granola, biscuits and a quite a few other organic healthy alternative type foods.
There are also gluten free cookies made with local ingredients by a shop called Lapita, who make delightful jams as well as cookies. They do make both wheat flour and manioc flour (the gluten free ones) cookies, so be sure to only purchase the ones that say gluten free on the packet.
Randomly, The Drug Store in town also often has gluten free biscuits if you find yourself needing a biscuit fix. Sometimes with the gluten free tim tams!
Overall, Vanuatu has exceeded my gluten free expectations, so if you’re thinking of it, I’d 100% say it’s worth the trip!
If you are heading to Tanna as part of your trip (which I recommend you do!) check out my blog post on where to stay.
Thanks for reading all the way down here, if you do any of these activities or eat at any of these places then I’d love to see you enjoying these places, share your experiences in my facebook page, tag me on Instagram or TikTok!
