Gluten-Free in Amsterdam

April 04, 2019 By Sara Hildebrandt 0 Comments

Sara Hildebrandt offers first-hand tips and places to go for gluten-free living in and around Amsterdam.

I have been gluten-free for over seven years since developing food intolerances, after having my first child. Currently, I also live dairy-and-egg-free. 

I was spoiled coming from the San Francisco Bay Area. Eating there was a dream with plenty of options for all kinds of diets, so understandably, I was nervous about moving to Amsterdam and the gluten-free choices on offer. It is actually better than I expected, and each year the options expand.

Gluten Allergy or Intolerant?

Gluten is an umbrella term referring to proteins found in wheat, rye and barley. Varieties of wheat include wheatberries, durum, emmer, semolina, spelt, farinafarro, graham, and einkornGluten is a protein that acts as a glue; helping these foods to maintain their shape.

A serious gluten allergy is known as Celiac's Disease.  This is a hereditary auto-immune disorder where the ingestion of gluten causes damage in the small intestines, which prevents nutrients from being absorbed properly into the body. 

Gluten intolerance or sensitivity, on the other hand, includes symptoms such as bloating, gas, abdominal pain, weight gain, diarrhoea/constipation, brain fog, joint pain, numbness in your limbs, and fatigue.

Of course,  it is best not to self-diagnose but to seek medical advice from your huisarts (general practitioner).

 

Naturally Gluten-Free Foods

Fortunately, there here are many gluten-free foods available to replace wheat, rye and barley. It is important to note though that cross-contamination during processing is possible, which may result in these alternatives containing traces of gluten.

  • Rice
  • Cassava
  • Corn/Maize
  • Soy
  • Potato/Sweet potatoes/Yam
  • Tapioca
  • Beans
  • Sorghum
  • Quinoa
  • Millet
  • Buckwheat groats (also known as kasha)
  • Arrowroot
  • Amaranth
  • Teff
  • Flax
  • Chia
  • Yucca
  • Gluten-free oats
  • Nut flours
  • Fruits
  • Vegetables
  • Meat and poultry
  • Fish and seafood
  • Dairy
  • Beans, legumes, and nuts

Gluten-Free Flour Alternatives

  • Almond
  • Buckwheat
  • Coconut
  • Chickpea
  • Oat  *(make sure it is a brand that  states gluten-free as oats are usually cross-contaminated with wheat)
  • Teff
  • Tigernut
  • Quinoa

Tip: Ekoplaza sells almost all of these alternative flours and more. Try using tijgernotenmeel  (tigernut flour) in baking. It can be substituted for all-purpose flour or even a gluten-free flour blend.  It is also nut-free!

Grocery Stores

Most of the grocery store chains (Albert Heijn, Jumbo, Ekoplaza and Marqt) have a gluten-free section. In Amsterdam, I prefer the Albert Heijn at Olympic Stadium and the Ekoplaza on Jan Pieter Heijestraat for the biggest selection.

Tip: Check the bakery or freezer section for additional gluten-free options. Ekoplaza offers a standing fresh gluten-free bread order, delivered to your local shop. There are more gluten-free items available online at Albert Heijn and Ekoplaza .

Shops/Online

De Glutenvrije Winkel

Holland and Barrett

iHerb

Kooc

 

 

Restaurants

Mastino Pizza, De Pijp 

This pizzeria only serves gluten-free pizza with vegan options.  You can still opt for mozzarella if you don’t want vegan cheese. This is the best gluten-free pizza crust I have had in Amsterdam.

Eat Well, Do Good, Centrum/Oud-Zuid 

Great place for breakfast, brunch or lunch. The menu lists exactly what is in each dish, so it is easy to navigate without asking lots of questions.

Gustatio Amsterdam, near Vondelpark

Delicious gluten-free pasta. Great for kids.

De Italiaan, Oud-West 

Another great option for gluten-free pizza. Great for kids.  

I love Sla, Centrum/various

My favorite place for salads. Everything is gluten-free and mostly vegan.

Pancakes Amsterdam, Centrum 

You can enjoy gluten-free pancakes and you won't know the difference.

Bagels & Beans, various

Try their gluten-free bagels!

Munch, Oud-Zuid 

A wonderful place for meals-to-go and other gluten-free snacks.

Roots Amsterdam, Willemspark

Everything at this shop is wheat-free or gluten-free and vegan.

Coffee & Coconuts CT, De Pijp

A really fun place for breakfast or lunch. Lots of gluten-free options on the menu.

Tip: When making a reservation, mention that you or someone in your party is gluten-free or has a food allergy. It makes the restaurant experience that much more enjoyable if the restaurant is prepared ahead of time.

Blogs

Gluten Free Amsterdam

Oh My Pie

 


Sara Hildebrandt is a San Franciscan import with two gorgeous children. She loves making a chocolate cake using only almond meal, also known as sacher torte.


Photo credit: Main banner photo by Freepik + custom logo by Audrey Coggins for Amsterdam Mamas, gluten-free grains image by Pixabay, chef plating image by Pixabay

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