Best 10-Day Gluten-Free Thailand Itinerary: Celiac-Safe Travel in Bangkok, Phuket & More
This post contains affiliate links. I may receive a small commission if you purchase something through these links, which helps me continue to deliver great content with no extra cost to you. I never recommend products I wouldn’t use myself!
Imagine this: You’re weaving through the chaotic charm of Bangkok’s streets, the air thick with the scent of jasmine and grilled fish, then lounging on Phuket’s sun-soaked beaches with a plate of fresh, gluten-free seafood in hand. Thailand is a sensory overload of golden temples, turquoise waters, and flavors that dance on your tongue—but for travelers navigating celiac disease, it’s also a bit of a minefield.
Soy sauce and wheat flour lurk in the shadows of even the most innocent-looking dishes. Could I craft a 10-day gluten-free Thailand itinerary that’s safe, delicious, and packed with hidden gems? Absolutely—and here’s how you can too. This celiac-safe travel plan hits Bangkok, Phuket, Ko Samui, and Chiang Mai, blending iconic sights with off-the-beaten-path treasures, all while keeping your gluten worries at bay.
Before You Go: Planning Your Gluten-Free Thailand Trip (2025)
Before diving into your detailed itinerary, make sure you’ve read my comprehensive guide, Gluten-Free Thailand: A Celiac-Safe Travel Guide. It covers everything from safety tips to gluten-free street food essentials.
- Visa Check: US and EU folks get 60 visa-free days—plenty of time for this 10-day adventure. Just ensure your passport’s got six months left.
- Health Prep: Thailand’s safe, but double-check travel advisories on sites like the U.S. State Department before takeoff.
- Cash is King: Cards work in cities, but markets and small vendors love Thai baht. ATMs are everywhere—grab some cash on arrival.
- Celiac Essentials: Pack a Thai celiac card, gluten-free snacks, and a mini bottle of gluten-free soy sauce (Megachef’s a solid pick, available at Big C or Tesco Lotus if you run out).
With the basics locked down, let’s dive into this 10-day gluten-free Thailand itinerary that’ll leave you raving about the food and the views.
Need an easy way to book flights within Thailand? Thailand’s best gluten-free destinations—Bangkok, Phuket, Ko Samui, and Chiang Mai—are well connected by affordable domestic flights. I always compare prices and book through Kiwi.com for great deals, flexible booking options, and hidden city fares that can save you money. Check flights now!
Your 10-Day Gluten-Free Thailand Itinerary
Days 1-3: Bangkok – City Chaos Meets Celiac-Safe Eats (3 Days)
Bangkok’s a whirlwind of tuk-tuks, temples, and tantalizing smells. Here’s how to soak it in, gluten-free style:
Day 1: Temples & Safe Snacking
- Morning: Land at Suvarnabhumi Airport and settle into your hotel. Kick jet lag with a visit to the Grand Palace—its glittering spires are a must-see. Nearby, Wat Pho and its reclining Buddha are just as jaw-dropping.
- Lunch: Head to Broccoli Revolution. This vegan gem labels gluten-free options clearly—think rice bowls and fresh smoothies. Show your celiac card for extra peace of mind.
- Afternoon: Stroll the Jim Thompson House, a hidden gem showcasing Thai silk and art. It’s less crowded than the big temples and offers a quiet escape.
- Dinner: May Veggie Home serves gluten-free Pad Thai—confirm no soy sauce, or use your own. Pair it with mango sticky rice for dessert.
Day 2: Markets & River Vibes
- Morning: Take a boat along the Chao Phraya River to Tha Maharaj, a riverside market with fresh fruit stalls—pineapple and papaya are naturally gluten-free and delicious.
- Lunch: Try Rasayana Retreat for raw, organic eats. Their gluten-free curries (sans soy sauce) hit the spot.
- Afternoon: Explore Pak Khlong Talat, Bangkok’s flower market. It’s a sensory delight and a lesser-known treasure—no food worries here!
- Dinner: Grab Pla Pao (grilled fish) from a street vendor near Khao San Road. Skip the dipping sauce unless it’s confirmed gluten-free, and pair it with sticky rice from your hotel stash.
Day 3: Hidden Gems & Departure
- Morning: Visit Erawan Shrine, a serene spot amid the bustle. Then, duck into Chatuchak Weekend Market (if it’s Saturday or Sunday) for gluten-free coconut water and fresh fruit.
- Lunch: Stop by Theera Healthy Bake Room – a celiac haven with gluten-free pastries and sandwiches.
- Afternoon: Fly to Phuket (1.5 hours via Bangkok Airways). You’re island-bound!
Days 4-6: Phuket – Beach Bliss & Gluten-Free Feasts (3 Days)
Phuket’s beaches and boat tours are iconic, but its gluten-free scene shines too.
Day 4: Old Town & Seafood
- Morning: Arrive in Phuket and check into your beachside stay. Explore Phuket Old Town—its colorful Sino-Portuguese buildings are Instagram gold.
- Lunch: Gallery Café Old Town Phuket offers fresh, gluten-free seafood—grilled fish with rice is a safe bet.
- Afternoon: Relax on Patong Beach, soaking up the sun.
- Dinner: Soul I Vegan Cafe (Patong) serves rice bowls and smoothies—perfectly celiac-friendly.
Day 5: Island Hopping
- Morning: Book a boat tour to Phang Nga Bay. Marvel at limestone karsts and James Bond Island—bring gluten-free snacks for the ride.
- Lunch: Back in Phuket, hit Taste Restaurant (Kamala Beach). The staff knows gluten-free—try their grilled chicken with sticky rice.
- Afternoon: Unwind at Kamala Beach, a quieter alternative to Patong.
- Dinner: Cook your own at your hotel with goodies from Big C (gluten-free soy sauce, rice, veggies).
Day 6: Hidden Beach & Travel
- Morning: Discover Freedom Beach, a secluded gem reachable by longtail boat from Patong. It’s less touristy and stunning.
- Lunch: Pack a picnic—fresh fruit and Moo Ping (grilled pork skewers, no marinade) from a local stall.
- Afternoon: Fly to Ko Samui (1 hour via Bangkok Airways).
Days 7-8: Ko Samui – Laid-Back & Gluten-Free Friendly (2 Days)
Ko Samui’s chill vibes and celiac-safe cafes make it a dream stop.
Day 7: Beaches & Big Buddha
- Morning: Arrive and hit Chaweng Beach for a lazy swim.
- Lunch: Greenlight Café (Chaweng) offers organic, gluten-free bowls—ask for no soy sauce in curries.
- Afternoon: Visit the Big Buddha Temple, a peaceful spot with epic views.
- Dinner: Prego Samui (Chaweng Beach Road) has gluten-free pasta—oceanfront dining at its best.
Day 8: Marine Park & Relaxation
- Morning: Take a snorkeling trip to Ang Thong National Marine Park. Pack gluten-free snacks—fruit and rice cakes work.
- Lunch: Back on Ko Samui, try The Cliff Bar and Grill for gluten-free grilled steak and fish.
- Afternoon: Chill at Lamai Beach, a quieter alternative to Chaweng.
- Evening: Fly to Chiang Mai (2 hours via Bangkok Airways).
Days 9-10: Chiang Mai – Culture & Celiac Comfort (2 Days)
Chiang Mai’s temples and mountains pair perfectly with its gluten-free food scene.
Day 9: Temples & Elephants
- Morning: Explore Wat Phra That Doi Suthep, perched on a hill with sweeping views.
- Lunch: Goodsouls Kitchen (Nimmanhaemin Road) serves gluten-free pancakes and stir-fries—use your celiac card.
- Afternoon: Visit an ethical elephant sanctuary like Save Elephant Foundation. Our favorite elephant is Baby Chaba! No food here, so pack snacks.
- Dinner: Free Bird Café (Suthep Road) offers safe, delicious Thai classics.
Day 10: Markets & Farewell
- Morning: Wander Warorot Market for fresh fruit and coconut treats—gluten-free goldmines.
- Lunch: Reform Kafé has marked gluten-free options—perfect for a final meal.
- Afternoon: Fly back to Bangkok and head home, full of memories and safe eats.
Why This Itinerary Works for Gluten-Free Travelers
- Bangkok (3 days): Balances iconic sights with ample celiac-friendly cafes.
- Phuket (3 days): Offers beach time, boat tours, and accessible gluten-free dining.
- Ko Samui (2 days): Keeps it relaxed with safe, healthy eats.
- Chiang Mai (2 days): Wraps up with culture and some of Thailand’s best gluten-free spots.
Quick Gluten-Free Thailand Tips
- Celiac Card: Your lifeline—use it everywhere.
- Supermarkets: Big C and Tesco Lotus stock gluten-free snacks.
- Hidden Gems: Seek out quieter beaches (Freedom Beach) and markets (Pak Khlong Talat) for unique experiences.
- Stay Safe: Stick to rice-based dishes, grilled meats, and fresh fruit—double-check sauces.
Final Thoughts: Your Gluten-Free Thailand Awaits
From Bangkok’s buzzing streets to Ko Samui’s tranquil shores, this 10-day itinerary proves Thailand’s a celiac-safe paradise with the right know-how. Pack your bags, your celiac card, and your sense of adventure—Thailand’s flavors and hidden gems are waiting.
Want more gluten-free travel inspo? Check my Ultimate Gluten-Free Travel Guide for extra tips!
Don’t Miss Out on a Stress-Free, Gluten-Free Thailand Adventure!
FAQ: Gluten-Free Travel in Thailand
Is it easy to eat gluten-free in Thailand?
Yes, but you need to be cautious. Many Thai dishes are naturally gluten-free, but sauces can contain hidden gluten. Carrying a Thai celiac card helps immensely.
Can I find gluten-free products in Thai supermarkets?
Yes. Tesco Lotus and Big C have gluten-free labeled snacks and products. Some specialty health stores also carry imported gluten-free goods.
Are Thai restaurants familiar with celiac disease?
Larger restaurants and tourist-friendly cafes are often aware, but street vendors may not be. Always explain your dietary needs clearly.
What Thai dishes are safest for celiacs?
Mango Sticky Rice, Pad Thai (without soy sauce), grilled meats, fresh fruit, and coconut-based curries (after confirming ingredients).
Should I bring my own gluten-free soy sauce?
Yes. Many Thai dishes use soy sauce, and having your own ensures a safe experience.
Is Thailand Safe?
The answer is generally yes, as Thailand is one of the safer countries to visit in Southeast Asia. However, as with any destination, common sense should be applied. Be cautious with your belongings in crowded areas and avoid unlicensed taxis.
