Southeast Asia's best eats: a guide for food lovers with food allergies

Is southeast Asia the ultimate foodie destination? Skewers sizzling on grills at street food markets, fragrant curries served at family restaurants and bowls of broth laden with herbs and flavours: every meal is an adventure.

Travellers with food allergies or restrictions will also have a delicious experience. While the idea of navigating unfamiliar cuisines can feel daunting, with a bit of planning and some local know-how, exploring southeast Asia safely is entirely possible.

Many of our small group tours cater to dietary requirements, and our dedicated food tours include hands-on experiences from cooking classes with local families to street food tours. In this blog, we'll break down what to expect in each country, from best dishes to common allergens in local dishes. Ready to taste your way across the map?

Remember to tell us any allergies or dietary requirements when booking your trip. This gives us enough time to inform the hotels and ensure your included meals are suitable. We also recommend mentioning your needs to your tour leader at the very start of your trip – they’ll be able to assist with meal choices and help with any necessary translations.

1) True or false: Vegetarians and vegans will struggle in southeast Asia

False – southeast Asia is actually a haven for vegetarians and vegans. Countries like Thailand, Vietnam, Cambodia, Laos, Malaysia and Indonesia offer a wide variety of plant-based dishes rooted in centuries-old culinary traditions. From Thai green curry with tofu to Vietnamese pho chay (vegetarian pho) and Indonesian tempeh dishes, there’s no shortage of satisfying options. Discover our best trips for vegetarians.

Buddhist influences in many regions also mean vegetarianism is widely understood and respected. While some dishes may include fish sauce or shrimp paste, it’s usually easy to request alternatives. With a little awareness, eating vegetarian or vegan in Southeast Asia is not only possible – it’s delightful. Discover our best trips for vegans.

Vietnamnese vegetarian/vegan options include:

• Pho chay (vegetarian pho)
• Bun chay (vegetarian noodles)
• Com chay (vegetarian rice plate)

Thai vegetarian/vegan options include:

• Pad Thai jay (vegetarian Pad Thai)
• Som tam jay (papaya salad without fish sauce/dried shrimp)
• Tom yum jay (vegetarian hot & sour soup)
• Phad pak ruam mit tao hoo (Stir-fried veggies with tofu)

Lao vegetarian/vegan options include:

• Khao piak sen (rice noodle soup – ask for the vegetarian version)
• Tam mak hoong (green papaya salad – ask without fish sauce/crab)
• Phak bung (stir-fried morning glory with tofu)
• Khao niew (Sticky rice with grilled veg or dips)

Cambodian vegetarian/vegan options include:

• Bai chha chay (vegetarian fried rice)
• Samlor korko chay (vegetable stew)
• Nom banh chok (Khmer noodles – ask without fish sauce or meat)
• Trakuon (Stir-fried morning glory)

2) I'm a pescatarian – what are my options?

Travelling around southeast Asia as a pescatarian is relatively easy, especially in island destinations like the Philippines and Indonesia. With their coastal positions, Thailand and Vietnam are full of easy-picks for pescatarians, too. Head to southern Thailand's islands to try fresh, local specialties like tom yum goong (spicy shrimp soup).

Inland or rural areas can be more challenging, as meat-based broths are more common – but you should find fish and seafood options in markets or larger towns. In Laos, you should find more options around the rivers, too.

Vietnamnese pescatarian options include:

• Cá kho tộ (clay pot fish)
• Grilled seafood
• Shrimp and squid stir-fries

Thai pescatarian options include:

• Grilled fish with herbs
• Pad cha talay (spicy stir-fried seafood)

Lao pescatarian options include:

• Mok pa (steamed fish in banana leaves)
• Grilled fish or shrimp with chili dips
• Laap pa (Fish laab – minced fish salad)

Cambodian pescatarian options include:

• Amok trei (fish curry in banana leaves – signature dish)
• Trei ang (grilled fish)
• Prahok ktiss (fish dip with vegetables – check for pork)

3) Can I still visit southeast Asia if I'm gluten-free?

With a little preparation, travelling gluten-free in southeast Asia can still be a delicious experience. In coastal areas, rice, seafood and fresh produce are staples. Vietnam and Thailand are among the easiest places to eat gluten-free, as many dishes are rice-based – but be cautious of soy sauce and oyster sauce (these often contain wheat). On our Upgraded - Discover Vietnam tour, you'll join a culinary adventure in the picturesque countryside, where you'll learn about sustainable farming practices and pick fresh ingredients from the herb gardens before cooking a Vietnamnese feast using the freshest organic ingredients and traditional utensils.

Cambodia and Laos are less developed in terms of gluten-free awareness, especially in rural areas. That said, many traditional dishes are naturally gluten-free; in Cambodia, try amok trey (steamed fish curry in banana leaves) and in Laos, laap (minced meat with herbs and lime). Many Lao dishes use rice-based noodles and sticky rice – try it for yourself on our Spirit of Laos and Cambodia tour.

Thai gluten-free options include:

• Khao pad (fried rice)
• Pad Thai (ask about sauce)
• Larb (meat salad – watch for soy sauce)

Lao gluten-free options include:

• Khao poon (ask for gluten-free broth)
• Or lam (herbal stew – double-check thickeners)
• Jaew (Grilled meats with dips)

Cambodian gluten-free options include:

• Samlor machu (sour soup)
• Amok (if no soy/oyster sauce is added)
• Grilled meat/fish with fresh vegetables

4) I'm travelling with a nut allergy – what do I need to know?

Travelling in southeast Asia with a nut allergy requires extra care, but it's absolutely possible with the right precautions. Nuts, especially peanuts and cashews, are common in many dishes and sauces.

Thai cuisine frequently uses peanuts in dishes like pad Thai and satay, and cross-contamination of peanut oil is a risk in street food settings. In Laos, the food is similar to Thai – peanuts are occasionally used in salads. Ask for dishes without nuts and avoid sauces unless you're sure of the ingredients. As well as this, allergy awareness is lower rural areas, and this stretches to Cambodia, so communication is key.

In Vietnam, peanuts are often used as toppings, such as bun cha or goi cuon, and hoisin or other dipping sauces may contain traces of peanuts. It's easier to avoid nuts here, especially with rice noodle soups like pho, but always double check.

As for other countries like Malaysia and Indonesia, allergy awareness is growing in urban areas, but stick to grilled seafood, plain rice and steamed vegetables when unsure.

5) What about other allergies?

Shellfish is common in coastal cuisines. That's great news for pescatarians, but for other dietary requirements, always ask about fish sauce, shrimp paste or dried fish which are often hidden in sauces. Eggs are often used in fried rice or noodle dishes – ask them to be omitted if needed!

Soy is widespread, especially in sauces; gluten-free soy sauce (tamari) is rare, so bring your own if needed. Dairy is less common in southeast Asia, making it easier for lactose-intolerant travellers.