Gluten-free in the Netherlands: a gluten intolerant’s perspective

Food is probably my favourite thing in life (not even exaggerating), and I always make a point to try local food everywhere I go. But I have one big problem: I am gluten intolerant.

Where do you find gluten? In bread, pizzas, pasta, cakes, cookies, biscuits, pies, quiches, even soy sauce. The horror.

So how about gluten-free food in the Netherlands?

Finding gluten-free food in the Netherlands

Basically, everything that is tasty (and also a little bit unhealthy) is off my list of approved foods — unless it is gluten-free (thanking the world for gluten-free pizzas).

That involves burgers, sandwiches, wraps, beer; anything made with wheat, barley, or spelt flour. But it’s ok… Most Dutch supermarkets sell gluten-free options. However, they often cost double or sometimes triple the price of what the “normal” version would cost.

Of course, it also makes me the annoying person when invited to a dinner party (seriously, who doesn’t eat bread? Ah yes, me).

It is when I go out to eat, however, that it gets really tricky. The Dutch are very good with certain specific food diets, like vegetarian food, or even veganism. But when it comes to gluten-free stuff, the options at restaurants and cafés in the Netherlands, are much more limited.

Of course, things have changed a lot over the past five few years or so, and it wouldn’t be fair to say that nobody makes an effort.

READ MORE | The dairy dilemma: lactose intolerance in the Netherlands

Some national restaurant chains are very food allergy-friendly. Some local restaurants too — especially if you go to bigger cities such as Amsterdam.

You can almost always count on finding a gluten-free pizza somewhere, but if you’re going for a different cuisine it’s a good idea to check their menu in advance. Simply sitting down and having to guess what you can eat before ordering can turn out to be quite a waste of time for everybody, really.

Tips for the gluten intolerant

Now, after having lives in the Netherlands as a gluten intolerant for years, these are my top tips that I can give you:

Check out the growing variety of gluten-free products available in Dutch supermarkets, often found in dedicated sections.
Familiarise yourself with key Dutch terms such as “glutenvrij” (gluten-free) and “tarwe” (wheat) to navigate food labels.
Don’t be afraid to ask about gluten-free options, even if they’re not on the menu. More often than not, restaurants will be able to accommodate you.
Embrace the Dutch treats that are naturally gluten-free, such as cheese, and specific types of licorice.
Or, cheat… 🫣

Yes, I cheat on gluten-free food in the Netherlands. There, I said it.

I do not eat bread, pizza, pasta, or cakes, anything with a very solid base made of wheat flour. But I eat bread crumbs because, as I said, I am only intolerant, not allergic. And, when facing some Dutch delicacies, you sometimes have to make a decision: food or your stomach.

I choose food.

Croquettes, bitterballen, and kaassoufflé simply taste like heaven in my mouth. I cannot resist them.

If you ask Dutchies, they don’t seem to appreciate enough what proper Dutch food is though. If you ask them, they’ll probably tell you they eat “meat and potatoes.” How exciting.

But the truth is elsewhere. Not in big or very elaborated meals, no. It’s all about what you gonna spread on that bread!

READ MORE | What’s on that ‘boterham’? — 6 weird Dutch bread toppings

Satay or curry sauce, butter topped with chocolate sprinkles, chicken in a cream spread, they seem to be pleased with very little — and isn’t it nice to see? That gives them plenty of time to do something else with their lunch break, and I think that’s pretty smart.

What’s your experience with gluten-free food in the Netherlands? Tell us in the comments below!