Gluten-Free Tahiti Travel Guide 2025: Celiac-Safe Dining for Families

Updated: May 24, 2025

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Imagine this: you’re lounging on a powdery Tahitian beach, the turquoise lagoon sparkling before you, while your celiac son devours a plate of poisson cru, grinning ear to ear. Welcome to gluten-free Tahiti. No gluten, no worries, just pure tropical bliss. When my family planned our trip to Tahiti and French Polynesia, I was skeptical. Could we really find safe, delicious food for my son with celiac disease in a place known for its remote islands?

Spoiler: We did, and it was easier than I expected. From 100% gluten-free restaurants to local markets bursting with fresh produce, here’s how we navigated Tahiti, Bora Bora, and Moorea for a celiac-safe family adventure. This guide answers questions you didn’t know you had, like how to vet restaurants for cross-contamination and what local phrases to use, so you can savor French Polynesian cuisine without fear.

Why Tahiti Is a Gluten-Free Family Paradise

French Polynesia, with its iconic islands like Tahiti, Bora Bora, and Moorea, is more than overwater bungalows and postcard views, it’s a paradise for gluten-free travelers. Naturally gluten-free staples like fresh seafood, tropical fruits, taro, and coconut milk dominate Polynesian cuisine, making safe dining surprisingly accessible. But with my son’s celiac disease and my spouse’s gluten sensitivity, I knew we’d need to dig deeper to avoid hidden gluten and cross-contamination. Armed with research, local tips, and a few key phrases, we ate like royalty without a single gluten scare. Here’s how you can too.

Top Gluten-Free Restaurants in Tahiti, Bora Bora, and Moorea

Finding celiac-safe restaurants in French Polynesia starts with knowing where to look. Here are our family’s favorite spots, including 100% gluten-free gems and others with robust safety protocols.

• Le Lotus (Tahiti)
  Nestled at the InterContinental Tahiti Resort, Le Lotus offers fine dining with a focus on gluten-free seafood and meat dishes. Their chef, trained in dietary needs, confirmed separate prep areas for our meals. My son loved the grilled mahi-mahi with coconut sauce. Call ahead to request gluten-free options.
  🔗 Book a table
• Moorea Beach Café (Moorea)
  With stunning sunset views, this café serves gluten-free tapas like grilled octopus and taro fries. They use a dedicated fryer, which eased my mind. Our family shared a massive fruit platter for dessert. Email ahead for gluten-free confirmation.
  🔗 Check availability
• Le Taha’a Island Resort & Spa (Taha’a)
  This resort’s restaurant crafts custom gluten-free meals upon request. Their take on this classic Tahitian dish, mango-infused poisson cru, was a standout for my son. The staff’s knowledge of cross-contamination was impressive. Request gluten-free when booking.
  🔗 Explore dining
• Le Méridien Bora Bora (Bora Bora)
  A celiac-friendly gem with a dedicated gluten-free menu. From coconut milk curries to fresh fruit smoothies, every dish was safe and delicious. My husband loved his grilled fish. Confirm gluten-free options at check-in.
  🔗 View menu
• Papeete Roulottes (Tahiti)
  The food trucks along Papeete’s waterfront are a budget-friendly surprise. Many offer customizable poke bowls and grilled meats that are naturally gluten-free. We loved Roulotte Chez Marie’s fish skewers, just ask for no soy sauce. Check fryer usage on-site.

Pro Tip: Always call or email restaurants to confirm gluten-free protocols, especially for fryers and prep areas. Use a celiac translation card (more on this below) to clarify your needs.

Supermarket Finds for Gluten-Free Travelers

Grocery stores in French Polynesia stock surprising gluten-free options, though they can be pricey. In Papeete, we shopped at Carrefour and Champion Supermarket, both offering dedicated gluten-free sections. Here’s what we found:

• Schar Gluten-Free Bread and Crackers: Perfect for breakfast or snacks.
• Gluten-Free Pasta: Brands like Barilla and Sam Mills were lifesavers for quick apartment meals.
• Certified Gluten-Free Oats: Ideal for my son’s morning oatmeal.
• Local Produce: The Papeete Municipal Market is a must for fresh pineapple, papaya, mango, and taro, naturally gluten-free and budget-friendly.

Hidden Tip: Check labels for “sans gluten” (gluten-free in French) and avoid imported sauces, as some contain hidden gluten.
Action Step: Visit Carrefour or the Papeete Market for gluten-free staples and fresh produce. Pack a small cooler for day trips to store market finds.

Must-Try Gluten-Free Tahitian Foods

French Polynesian cuisine is a celiac’s dream, built on naturally gluten-free ingredients. Here are our family’s favorites:

• Poisson Cru: Tahiti’s iconic ceviche, made with raw fish, lime juice, coconut milk, and diced veggies. Found everywhere from roulottes to resorts, it’s always gluten-free if you confirm no soy sauce.
• Taro and Breadfruit: These starchy staples replace wheat in Polynesian dishes. Try them roasted or mashed for a hearty side.
• Tropical Fruit Platters: Pineapple, papaya, and mango, often served with coconut shavings, made breakfast a daily highlight for my son.
• Coconut-Based Desserts: Look for po’e (a baked fruit pudding).

Pro Tip: Ask restaurants to confirm ingredient sourcing for sauces, as some may use gluten-containing thickeners.

Avoiding Cross-Contamination: Celiac Safety Tips

Cross-contamination is the biggest hurdle for celiac travelers. Here’s how we stayed safe:

• Call Ahead: Contact restaurants to ask about dedicated fryers, separate prep areas, and staff training. Le Lotus and Le Méridien were standouts for their protocols.
• Use a Celiac Translation Card: We used a card from Amazon in French: “Je ne peux pas manger de gluten. Évitez la contamination croisée.” (I cannot eat gluten. Avoid cross-contamination.)
• Time Meals Strategically: Dine during off-peak hours (e.g., early lunch) when staff can focus on your order.
• Pack Backup Snacks: We carried Kind bars for emergencies, like a delayed ferry to Moorea.

Hidden Tip: Teach your child a simple phrase like “sans gluten” to empower them to communicate. My son loved saying it to waiters, and it sparked helpful conversations.

Gluten-Free Activities and Tours in French Polynesia

Beyond dining, French Polynesia offers celiac-safe adventures. We booked through Viator and loved them all.

• We took the Full-Day Lagoon Group Tour in Bora Bora and it was an unforgettable experience, snorkeling with reef sharks and stingrays, exploring coral gardens, and enjoying a relaxing lunch on a private motu. The tour included cultural demos like coconut husking and live ukulele music, which added to the charm. We also inquired about the food ahead of time and were happy to find gluten-free options that were safe and delicious for our family.
• We joined the Moorea Snorkeling and Water Lunch Tour, and it was truly the highlight of our trip. Gliding across the lagoon in a traditional Polynesian outrigger canoe, we snorkeled alongside stingrays and blacktip reef sharks, explored vibrant coral gardens, and even spotted sea turtles. The day included a hands-on cooking lesson where we learned to make Tahiti’s famous ceviche with coconut milk and lime, poisson cru, before enjoying a barbecue lunch, served with our feet in the water on a private motu. Before booking, we inquired about gluten-free options and were pleased to find that the team was accommodating and ensured the meal was safe and enjoyable for our family.

Cultural Highlight: Don’t miss the Heiva i Tahiti festival (July) for traditional dance and music. Food stalls often offer gluten-free options like grilled fish, just ask about prep.

Adventure & Culture: Gluten-Free Activities Across French Polynesia

Island Hopping Gluten-Free: Tahiti, Moorea, Bora Bora & Beyond

No visit to French Polynesia is complete without hopping between its many islands. The national airline Air Tahiti Nui makes it easy to fly between destinations like Tahiti, Moorea, and Bora Bora, while ferries connect smaller islands for a more scenic journey.

Insider Tip: Visit a vanilla plantation on Taha’a, also known as the “Vanilla Island,” to see how this rich Polynesian spice is cultivated. The air is filled with its intoxicating aroma!

How to Plan Gluten-Free Inter-Island Travel in French Polynesia

Planning to explore more than just Tahiti? Inter-island flights are surprisingly accessible, with online tools that help you compare routes, prices, and travel times across destinations like Moorea, Bora Bora, and Taha’a. Whether you’re chasing sunsets or diving into reef adventures, it’s simple to create a flexible itinerary that fits your style and schedule.

Essential Gluten-Free Travel Tips for Visiting Tahiti & Bora Bora

1. Research & Plan Ahead

Some restaurants don’t always list gluten-free options on their menus, so it’s best to email or call ahead when making reservations.

2. Learn Basic French Phrases for Dietary Needs

While many people in Tahiti and Bora Bora speak English, it helps to know how to say “I can’t eat gluten” in French:
“Je ne peux pas manger de gluten.”

3. Pack Some Gluten-Free Snacks

Grocery stores in French Polynesia carry some gluten-free products, but they can be expensive. I always bring GF granola bars, nuts, and rice cakes just in case.

4. Visit Local Markets for Fresh, Gluten-Free Ingredients

The Papeete Municipal Market is a fantastic place to stock up on fresh produce, coconut milk, and Polynesian spices.

Best Time to Visit Tahiti & French Polynesia

Best Season to Visit Tahiti

French Polynesia enjoys warm tropical weather year-round, but the best time to visit depends on your preference.

Dry Season (May – October): Best for outdoor activities, snorkeling, and island hopping with low humidity and little rainfall.
Wet Season (November – April): Lush, green landscapes with occasional rain showers, fewer tourists, and better hotel deals.

Also planning a trip to Hawaii or Italy? Don’t miss my guides to gluten-free Hawaii and Italy for celiacs.

FAQs About Gluten-Free Tahiti

🌺 Have you visited Tahiti or another tropical island on a gluten-free diet? Share your experiences in the comments below!

For more gluten-free travel hacks, check out my full Ultimate Gluten-Free Travel Guide!