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Gluten-Free Guide to Sri Lanka Local & Street Food

Get safe dining tips, essential phrases, and guidance on local gluten-free options.

Local Foods

Cities

Filtered results are based on automated analysis of common food data. This is for general guidance only. Ingredient variations, preparation methods, cross-contamination risks, and data accuracy can differ significantly. Always verify all information directly with vendors before consumption, especially for allergies or strict dietary needs. See full disclaimers for filtered results.

Cross-contamination with wheat-based products is possible. Always confirm preparation methods and ingredients.

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Essential Phrases

I cannot eat wheat/gluten

මට තිරිඟු/ග්ලූටන් ආහාරයට ගත නොහැක

mata thiringoo/gluten aaharayata gatha nohaeka

Indicates gluten allergy or intolerance

No wheat flour or soy sauce please

කරුණාකර තිරිඟු පිටි හෝ සෝයා සෝස් නැතුව

karunaakara thiringoo piti ho soya sauce naethuwa

Specifies common gluten-containing ingredients

Watch Out For

Wheat flour in rotis
Soy sauce
Atta flour
Semolina in desserts

Safe Options

Rice and curry
Hoppers (appam) - made with rice flour
String hoppers (idiappam) - rice flour noodles
Pittu (steamed rice flour and coconut cylinders)

Important Notice

Sri Lankan cuisine is largely rice-based, making many traditional dishes naturally gluten-free. However, wheat flour may be mixed with rice flour in some preparations, and cross-contamination is common in smaller eateries.

Show This to Your Server

මට ග්ලූටන්/තිරිඟු ආහාරයට ඇලජි තිබේ. කරුණාකර මගේ ආහාරවල තිරිඟු පිටි, සෝයා සෝස්, හෝ ග්ලූටන් අඩංගු වෙනත් ද්‍රව්‍ය ඇතුළත් නොකරන්න. මට පිරිසිදු සහල් පදනම් කරගත් ආහාර අවශ්‍යයි. ස්තූතියි.

I have a gluten allergy. Please do not add wheat flour, soy sauce, or other ingredients containing gluten to my food. I need purely rice-based foods. Thank you.