Living gluten-free in Spain, shops, restaurants and support

Key rules

• Sin gluten: Food labelled "sin gluten" may contain no more than 20 mg/kg of gluten.
• Muy bajo en gluten: This wording allows up to 100 mg/kg and is not the same as "sin gluten".
• Logo: No logo is required on gluten-free products, though many carry the FACE crossed-grain mark.
• Restaurants: Certified venues are the safest, and you should always ask about separate fryers.

What "sin gluten" means on a label

Food labelled "sin gluten" may contain no more than 20 mg/kg of gluten. That is the legal limit for packaged food sold in Spain and the rest of the EU, so you can rely on the wording.

Watch for "muy bajo en gluten". It is allowed only for foods made with cereal ingredients that were specially processed to reduce gluten, and it can go up to 100 mg/kg. Treat it as not suitable for coeliacs unless your doctor says otherwise.

Oats can be sold as gluten-free only if they are not contaminated with wheat, rye or barley, and they must meet the same limit.

You do not need a special logo. Products with a "sin gluten" claim are not required to carry one. Many do carry the FACE crossed-grain mark, which is a handy extra signal.

Where to shop

Gluten-free products are easy to find. The big supermarket chains all have gluten-free ranges, and several have their own labelled lines. Mercadona, Carrefour, Lidl, Dia, Alcampo, El Corte Inglés, Eroski and Consum are all worth checking.

For a wider choice of bread, pasta and flour, try:

• a herbolario (health-food shop) or a dietetic shop
• organic chains such as Veritas
• specialist gluten-free bakeries and shops in larger towns
• supermarket websites, specialist gluten-free web shops and large online marketplaces

Rice, legumes and fresh produce are naturally gluten-free and sold everywhere. In a small town the choice of ready-made products is smaller, so online ordering helps.

Eating out

Many restaurants in Spain can adapt dishes, especially in cities and tourist areas. Quality and knowledge vary from venue to venue, so certified places are the safest.

The national coeliac federation runs a "Restaurantes sin gluten" programme. It trains and certifies venues and lists them online. Search the list for places near you before you book.

When you order, say this:

"Soy celíaco/a. ¿Tienen platos sin gluten? Necesito que no haya contaminación cruzada: freidora, aceite y utensilios separados."

Shared frying oil is a common source of contamination, so ask about the fryer in particular. Also ask to see the venue's allergen information before you order.

Associations that help

FACE is the national federation of coeliac associations. It groups regional associations in most regions, for example in Madrid and Catalonia. FACE offers:

• a yearly list of tested food products
• the "Marca de Garantía Controlado por FACE" licence for products
• the "Restaurantes y Alojamientos Seguros" scheme
• guides for restaurants, schools and travel
• training, advocacy and advice for the newly diagnosed

Your regional association adds local support, courses, and shop and restaurant information. If you have just been diagnosed, contact it first. The resource and checklist below list the main groups and the steps in order.

Checklist

• Search the FACE 'Restaurantes sin gluten' list online for certified venues near you before you book.

• Confirm that the kitchen uses a separate fryer, because shared oil is a common source of contamination.

• Check the venue's allergen information before you order.

• Contact your regional coeliac association for local shop and restaurant information, and for advice if you were just diagnosed.

• Look for the 'Restaurantes y Alojamientos Seguros' scheme when choosing places to eat and stay.

Associations and labels for special diets in Spain

Associations, labels and specialist shops

• FACE, the national federation of coeliac associations: Use it for the yearly list of tested gluten-free products, the FACE guarantee mark on products, the safe restaurants and accommodation scheme, guides for restaurants, schools and travel, and advice if you were just diagnosed.

• Your regional coeliac association (for example in Madrid or Catalonia): Ask for local courses, support, and information on gluten-free shops and restaurants near you.

• V-Label, Vegan Society trademark or Spain's vegan certificate: Look for these private, voluntary marks on packaged food to confirm a product is vegan or vegetarian. The Euro-Leaf mark only means organic, not vegan.

• Vegan and vegetarian shops and guides: Search restaurant and shop guides for vegan and vegetarian food. Organic shops, online stores and local herbolarios (herbal and health food shops) also stock it.

• Gluten-free directories and apps: Use the coeliac associations' safe-restaurant directories and gluten-free apps to find places that serve gluten-free food.

• Halal directories, halal butchers and Islamic groceries: Search halal directories or maps, or visit a carnicería halal (halal butcher). Islamic groceries are most common in cities with larger Muslim communities.

Frequently asked questions

Does 'muy bajo en gluten' mean the food is safe for coeliacs?

No, 'muy bajo en gluten' is not the same as 'sin gluten' and is allowed up to 100 mg/kg. It is used only for foods made from cereals that were specially processed to reduce gluten. Stick to products labelled 'sin gluten' unless your doctor says otherwise.

Do I need a special logo to know a product is gluten-free?

No, a 'sin gluten' product does not have to carry any particular logo. Many carry the crossed-grain mark of FACE, the national coeliac federation, and the 'Controlado por FACE' guarantee mark adds a further check. FACE also publishes a yearly list of tested products.

Can I buy gluten-free bread and pasta in a small town?

Yes, the big supermarket chains such as Mercadona, Carrefour and Lidl have gluten-free ranges, but the choice is smaller in small towns. Health-food shops and online shops stock breads, pasta and flour.

What help can a coeliac association give me after a new diagnosis?

Your regional coeliac association gives advice to the newly diagnosed, courses and local shop and restaurant information. FACE adds guides for restaurants, schools and travel, plus training and advocacy.