Eating gluten-free in London is manageable because UK law requires restaurants and shops to tell you when food contains cereals with gluten, and every large supermarket has a "free from" range. The risks are in shared fryers, flour-thickened sauces and busy kitchens, so the key skills are reading labels and asking the right questions before you order.
Gluten is a protein found in wheat, rye and barley, and in foods made from them such as bread, pasta, pastry, most beer and many sauces. UK allergen law also lists oats among the cereals containing gluten, and ordinary oats are often contaminated with wheat or barley during growing and processing. People avoid gluten for different reasons, most importantly because of coeliac disease, a condition in which the immune system reacts to gluten and damages the gut.
This guide explains what UK food law requires, what the labels mean, how to order in a restaurant, which British dishes tend to be naturally free of gluten and where gluten hides. It is practical travel information, not medical advice. If you have coeliac disease or another condition, follow the advice of your own doctor; the NHS has a clear overview of coeliac disease.
Gluten-free eating: the rules in brief
- Allergen law
- Cereals containing gluten are one of the 14 allergens food businesses must declare
- In restaurants
- Allergen information must be available, in writing or verbally with a sign telling you where to ask
- "Gluten-free" on a label
- No more than 20 mg of gluten per kg of food as sold
- "Very low gluten"
- No more than 100 mg per kg, for specially processed cereal products
- "May contain"
- Voluntary warning about cross-contamination; there is no legal requirement to use it
- Restaurant finder
- Coeliac UK runs a GF Accreditation scheme for venues
What UK law requires restaurants to tell you
Under UK food law, businesses must tell you if any of the 14 regulated allergens are used as ingredients in the food or drink they provide. "Cereals containing gluten (such as wheat, rye, barley and oats)" are on that list. The rules apply to restaurants, cafés, pubs, takeaways, bakeries, market stalls and hotel kitchens as well as to packaged food.
For food that is not prepacked, the Food Standards Agency (FSA) says the information can be given in writing, such as on a menu, a chalkboard or in an information pack, or verbally. If it is given verbally, the business must display a notice telling you how to get it. Many London restaurants have an allergen folder or a matrix on their website; others have a line on the menu asking you to speak to staff.
Two limits are important. First, the FSA says businesses must offer allergen information but are not required to make you an alternative meal. Second, the law is about gluten as an ingredient. Cross-contamination in the kitchen is a separate question, and it is the one you need to ask about.
For takeaways and deliveries, allergen information must be available at two points: before you complete the order and when the food is delivered. The FSA recommends asking the business to label each meal when you order for a group.
What "gluten-free" means on a label
The words "gluten-free" are legally controlled. Under the gluten regulation that still applies in Great Britain, food may only be called gluten-free if it contains no more than 20 mg of gluten per kilogram as sold to the consumer. "Very low gluten" is allowed only for foods containing specially processed wheat, rye, barley or oats, with no more than 100 mg per kilogram. Oats in a product labelled gluten-free must have been produced to avoid contamination, and their own gluten content must not exceed 20 mg per kilogram.
Products that meet these rules may also say "suitable for coeliacs" or "suitable for people intolerant to gluten". A "free from" claim is a promise, and the FSA's guidance to businesses says that a kitchen which cannot control cross-contamination with wheat flour should not make gluten-free claims at all.
"No gluten-containing ingredients" is not the same as "gluten-free". Some restaurants mark dishes as having no gluten ingredients because they cannot guarantee against cross-contamination. That can be fine for someone avoiding gluten by choice, but it is a different promise from a legal gluten-free claim. Ask what the symbol on the menu actually means.
Packaged food, café sandwiches and bakery counters
On prepacked food, allergens must be emphasised in the ingredients list, usually in bold, so wheat, barley, rye and oats stand out. Food that is "prepacked for direct sale" (packed on the premises before you order it, such as sandwiches and salads in many cafés and supermarket counters) has had to carry a full ingredients list with allergens emphasised since 1 October 2021. This change is often called Natasha's Law.
Loose food is different. At a bakery counter, a deli or a market stall, the allergen information may be on a card or available by asking. Bakeries handle large amounts of flour, so even gluten-free cakes sold loose next to ordinary bread may carry a real risk.
Precautionary warnings such as "may contain gluten" or "not suitable for coeliacs" are voluntary. The FSA says there is no specific legal requirement to use them, but food must be safe and businesses must help people with allergies make safe choices. The absence of a "may contain" warning is not proof that there is no risk.
Ordering in a restaurant: what to say
The FSA's advice for anyone with a food allergy or intolerance works well for gluten-free diners too. Check the menu online or call ahead, be clear about your needs when you book and order, and if you are not sure that the person you are speaking to understands, ask for the manager. Questions worth asking include:
- Does the restaurant have dishes that are suitable, or can staff make one safely?
- How is food handled in the kitchen, and is there a risk of cross-contamination from equipment, surfaces or ingredients?
- Are chips and other fried foods cooked in a separate fryer from battered or breaded food?
- Are sauces, gravies and stocks thickened with flour, or made with soy sauce or beer?
- Has a recipe or ingredient changed recently?
The FSA gives a very specific example: gluten-free chips cannot be cooked in the same oil that has been used for battered fish. It also advises that if you doubt the staff understand your dietary needs, you should not eat there.
Chips are only as safe as the fryer. Potatoes contain no gluten, but chips fried in the same oil as battered fish, onion rings or breaded chicken are not gluten-free. Always ask whether the restaurant has a dedicated fryer before you order chips anywhere in London.
If English is not your first language, it helps to carry a short card in English that explains what you cannot eat and why. Coeliac UK, a charity, publishes advice on eating out and travel.
British dishes: often gluten-free, and where gluten hides
Many traditional British foods are based on meat, fish, potatoes and vegetables, which contain no gluten on their own. The problem is what is added. This table is a starting point for questions, not a guarantee.
| Dish | Often free of gluten | Where gluten usually hides |
|---|---|---|
| Sunday roast | Roast meat, roast and boiled vegetables | Gravy thickened with flour; Yorkshire puddings (wheat batter); stuffing |
| Full English breakfast | Eggs, bacon, tomatoes, mushrooms | Sausages often contain rusk (made from wheat); black pudding often contains oats or barley; toast; hash browns |
| Fish and chips | Grilled fish; chips from a dedicated fryer | Wheat batter; shared frying oil |
| Afternoon tea | Gluten-free versions if ordered in advance | Sandwiches, scones and most cakes |
| Indian curries | Many meat, lentil and vegetable curries, rice | Naan and other breads; batters on bhajis and pakoras; asafoetida (hing) is often mixed with wheat flour |
| Chinese food | Plain steamed rice, some steamed dishes | Standard soy sauce is brewed with wheat; dumpling wrappers; batters |
| Pub drinks | Beers labelled gluten-free | Most beer, lager and ale are brewed from barley |
For the traditional versions of these dishes, see our guides to the Sunday roast, the full English breakfast, fish and chips and afternoon tea, which many hotels can adapt with notice. Indian restaurants can be a good choice because so many dishes are built on rice and lentils; our guide to London's curry areas describes the regional styles. In Chinatown, soy sauce is the main hidden source, so ask whether the kitchen has tamari or another wheat-free alternative.
Supermarkets and free-from aisles
All the large British supermarket chains have a "free from" section with gluten-free bread, pasta, crackers, cereals, cakes and biscuits, and many also sell gluten-free sandwiches or wraps in their lunch ranges. The central London branches are smaller than suburban stores, so choice varies, but even small branches usually have some gluten-free bread and snacks. Health food shops add more specialist products.
Buying breakfast and lunch from a supermarket, where the labels are clear, and eating out only in the evening at a restaurant you have checked in advance is a low-risk way to plan a trip. It also saves money: see cheap eats in London for more.
If you plan to bring your own gluten-free food from home, check the import rules first. From the EU, personal imports of meat and dairy products are currently banned, but low-risk composite products such as bread, cakes, biscuits and pasta are exempt. Our guide to UK customs allowances explains the rules.
Finding restaurants you can trust
Coeliac UK runs a GF Accreditation scheme for restaurants, cafés and caterers, and lists gluten-free accredited venues on its website. The list includes branches of some national restaurant chains as well as independent places, which is useful if you want a predictable menu in several parts of London.
Outside accredited venues, look for restaurants that publish a detailed allergen matrix, mark gluten-free dishes clearly and explain how they handle cross-contamination. Dedicated gluten-free bakeries and cafés exist in London, and some market traders at places such as Borough Market sell gluten-free baking, but check how and where the food was made.
Food hygiene ratings, the green-and-black stickers seen in many windows, measure hygiene standards on the day of inspection. They do not assess how a kitchen handles allergens, so a high rating does not tell you whether a restaurant is safe for a gluten-free diet.
Combining gluten-free with other diets
If you are also vegetarian or vegan, be aware that many meat substitutes, such as seitan and some vegan sausages, are made from wheat gluten. Our guide to vegan and vegetarian London covers menus and labels for plant-based diets.
If you react to something you have eaten
The FSA advises seeking medical help immediately if you feel ill or have an allergic reaction after eating. In a life-threatening emergency, call 999 or 112. For urgent advice that is not an emergency, NHS 111 is free to call and can direct you to the right service. Our guide to healthcare for visitors explains what visitors pay and where to go, and our page on emergency numbers lists the key contacts.
The FSA also asks people who have had a reaction or a near miss to tell the food business first. If you think further action is needed, you can contact the food safety team of the local council; GOV.UK has a service to find your local food safety team.
Frequently asked questions
Do London restaurants have to tell me if food contains gluten?
Yes. Cereals containing gluten are one of the 14 allergens that UK food businesses must declare. Restaurants can give the information in writing or verbally, but if they give it verbally they must display a notice telling you how to ask. They do not have to offer you an alternative dish.
What does "gluten-free" mean on food in the UK?
It means the food contains no more than 20 mg of gluten per kilogram as sold. "Very low gluten" means no more than 100 mg per kilogram and is only used for specially processed cereal products. Both claims are controlled by law, so businesses cannot use them freely.
Are chips gluten-free in London?
Potatoes contain no gluten, but chips are only gluten-free if they are cooked in oil that has not been used for battered or breaded food. The Food Standards Agency specifically says gluten-free chips cannot be cooked in oil previously used for battered fish. Ask about a dedicated fryer.
Can I get a gluten-free afternoon tea in London?
Many hotels and tea rooms offer a gluten-free afternoon tea, but most need advance notice because the scones, sandwiches and cakes are prepared separately. Mention your requirement when you book and confirm it when you arrive.
Is soy sauce gluten-free?
Standard soy sauce is usually brewed with wheat, so it is not gluten-free. Tamari and some other soy sauces are made without wheat, but check the label. In Chinese and Japanese restaurants, ask the staff whether soy sauce is used in the dish and whether a wheat-free alternative is available.
Sources
- Food Standards Agency - Food allergy and intolerance advice for consumers (checked September 2026)
- Food Standards Agency - Allergen guidance for food businesses (checked September 2026)
- legislation.gov.uk - Regulation (EU) No 828/2014 on gluten information, Annex (checked September 2026)
- legislation.gov.uk - Regulation (EU) No 828/2014, Article 3 (checked September 2026)
- NHS - Coeliac disease (checked September 2026)
- Coeliac UK - Gluten free accredited venues (checked September 2026)
- GOV.UK - Imports, exports and EU trade of animals and animal products: topical issues (checked September 2026)