Gluten free
in SpanishSin gluten
/seen GLOO-ten/
The most direct and universally understood way to say 'gluten-free'. You will see this on menus, product packaging, and use it in conversation.
When ordering, pointing to the item and asking '¿Es sin gluten?' helps ensure your meal is safe.
💬Other Ways to Say It
Libre de gluten
/LEE-breh deh GLOO-ten/
A slightly more formal phrasing often found on food labels or marketing materials. Literally means 'free of gluten'.
Soy celíaco / Soy celíaca
//soy seh-LEE-ah-koh/ (male) or /soy seh-LEE-ah-kah/ (female)/
Means 'I am celiac'. This is crucial for communicating that this is a medical necessity, not just a dietary preference.
Apto para celíacos
/AHP-toh PAH-rah seh-LEE-ah-kohs/
Means 'suitable for celiacs'. This is a certification phrase often found on menus or restaurant windows.
Sin TACC
/seen tack/
Specific to the Southern Cone. TACC stands for Trigo, Avena, Cebada, Centeno (Wheat, Oats, Barley, Rye).
¿Lleva harina de trigo?
/YEH-vah ah-REE-nah deh TREE-goh?/
Means 'Does it contain wheat flour?'. A specific troubleshooting question.
🔑Key Words
Key Words to learn:
📊Quick Comparison
Choosing the right phrase depends on medical necessity versus dietary preference.
| Phrase | Formality | Best For | Avoid When |
|---|---|---|---|
| Sin gluten | Neutral | ||
| Soy celíaco/a | Neutral | ||
| Sin TACC | Neutral |
📈Difficulty Level
Very easy. 'Sin' is like the English word 'seen', and 'gluten' is phonetically standard.
No complex grammar. Just a preposition + noun.
Navigating food culture requires vigilance. Understanding regional terms like 'TACC' or knowing which local dishes usually contain flour takes practice.
Key Challenges:
- Trusting the answer (verifying ingredients)
- Regional vocabulary (TACC vs Gluten)
💡Examples in Action
¿Tienen opciones sin gluten en el menú?
Do you have gluten-free options on the menu?
Soy celíaca, no puedo comer nada de harina.
I am celiac, I cannot eat any flour.
Perdona, ¿este plato lleva pan rallado?
Excuse me, does this dish have breadcrumbs?
Busco productos sin TACC.
I'm looking for gluten-free (Sin TACC) products.
🌍Cultural Context
The 'Sin TACC' Phenomenon
In Argentina and Uruguay, you will see the logo 'Sin TACC' everywhere. It stands for 'Sin Trigo, Avena, Cebada, Centeno' (Without Wheat, Oats, Barley, Rye). Argentina has some of the most celiac-friendly laws in the world, requiring restaurants to offer options and medications to be certified gluten-free.
Corn vs. Wheat Cultures
In Mexico and Central America, the diet is heavily corn-based (tortillas, tamales), which makes eating gluten-free naturally easier. However, in the 'Southern Cone' (Argentina, Chile, Uruguay), the diet is heavily influenced by Italian migration, meaning pasta, pizza, and bread are staples, so you must be more vigilant about asking for alternatives.
Cross-Contamination Awareness
In major cities like Madrid, Mexico City, or Buenos Aires, awareness of cross-contamination (contaminación cruzada) is high. In rural areas, people might think removing the bread from a plate makes it 'gluten-free,' so you may need to explain that you cannot eat food that has even touched bread.
❌ Common Pitfalls
Pronouncing it like English
Mistake: "Saying 'Glou-ten' (rhyming with 'out')."
Correction: Say 'GLOO-ten'.
Assuming 'Integral' is safe
Mistake: "Thinking 'pan integral' is a healthy, gluten-free alternative."
Correction: Avoid 'integral' products.
Trusting all corn tortillas
Mistake: "Assuming all tortillas in Mexico are 100% corn."
Correction: Ask: '¿Son de maíz puro?' (Are they pure corn?)
💡Pro Tips
Be specific about severity
If you are doing it for a diet, 'sin gluten' is fine. If you have Celiac disease, always say 'Soy celíaco/a' (I am celiac). This triggers a safety protocol in the kitchen regarding cross-contamination that 'sin gluten' might not.
Watch out for 'Salsa de Soya'
Soy sauce (salsa de soya) is a common hidden source of gluten in marinated meats, even in Latin American cuisine (like fajitas or lomo saltado). Always ask if the meat was marinated.
The 'Trigo' Check
If a server looks confused by the word 'gluten', ask about 'harina' (flour) or 'trigo' (wheat). Everyone understands what wheat flour is, even if they don't know the chemical term 'gluten'.
🗺️Regional Variations
Spain
Spain is a leader in gluten-free awareness. Almost all supermarkets (like Mercadona) clearly label products. Restaurants often have allergen matrices (menus checking off allergens) legally required.
Argentina & Uruguay
Look for the 'Sin TACC' logo (a wheat stalk with a red slash). It is the legal standard. Argentina has a massive celiac community and excellent labeling laws.
Mexico
Corn (maíz) is the staple, which is great. However, wheat flour (harina de trigo) is used for 'tortillas de harina' (northern style) and thickening mole sauces.
💬What Comes Next?
The waiter confirms the dish is safe
Sí, este plato es apto para celíacos.
Yes, this dish is suitable for celiacs.
¡Perfecto, muchas gracias!
Perfect, thank you very much!
The waiter is unsure about ingredients
Voy a preguntar al chef.
I'm going to ask the chef.
Gracias, es muy importante porque tengo una alergia severa.
Thank you, it's very important because I have a severe allergy.
🔄How It Differs from English
In English, 'gluten-free' is an adjective. In Spanish, we use the prepositional phrase 'sin gluten' (without gluten). You generally don't conjugate it or change it for gender, you just attach it to the noun (e.g., 'pan sin gluten').
False Friends & Common Confusions:
Why it's different: 'Sin trigo' means wheat-free, but in Spanish-speaking countries, products labeled 'sin trigo' might still contain rye or barley.
Use instead: Stick to 'Sin gluten' or 'Sin TACC' to cover all gluten sources.
🎯Your Learning Path
➡️ Learn Next:
I have an allergy
A broader phrase useful for other food restrictions (dairy, nuts, shellfish).
Vegetarian
Another common dietary restriction that uses similar sentence structures.
The bill, please
Essential vocabulary for finishing your dining experience.
✏️Test Your Knowledge
💡 Quick Quiz: Gluten free
Question 1 of 3
You are in Argentina and want to buy cookies. What logo should you look for on the package?
Frequently Asked Questions
Is it rude to ask for gluten-free food in Spanish speaking countries?
Not at all. In fact, countries like Spain and Argentina are world leaders in celiac awareness. However, in smaller towns or rural areas, you may need to explain that it makes you sick ('me cae mal') rather than just using the technical term.
Does 'maíz' (corn) contain gluten?
No, pure corn is naturally gluten-free and safe. However, you must ask if the corn flour (harina de maíz) has been mixed with wheat flour (harina de trigo), which is common in some cheaper tortillas or breads.
What is 'contaminación cruzada'?
This means 'cross-contamination'. It's a useful phrase to know if you need to explain that your food cannot be cooked in the same oil or on the same surface as breaded items.
How do I say 'I get sick if I eat gluten'?
You can say 'Me enfermo si como gluten' or 'El gluten me hace daño' (Gluten does me harm/hurts me).
📚Continue Learning Spanish Phrases
Explore More Phrases in These Categories
Find similar phrases to expand your Spanish vocabulary:
Want to Learn More Spanish Phrases?
Browse our complete collection of Spanish phrases organized by situation, from basic greetings to advanced conversations. Perfect for travelers, students, and anyone learning Spanish.
View All Spanish Phrases →