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Is Pho gluten-free? A gluten-free course member went to dine out at a pho restaurant, and helping them inspired me to write this post.
So, is it gluten-free? According to Wikipedia, pho is a Vietnamese noodle and broth dish. It features broth, thick rice noodles, herbs, and meat.
Based on what pho is made from, it often can be gluten-free and celiac-safe. Let’s talk about the components of pho, when it’s gluten-free, and how to order safe pho at a restaurant.
P.s. Don’t forget to sign up for my FREE Gluten-Free Restaurant Cheat Sheets for the USA! In these free restaurant cheat sheets I cover what’s gluten-free at different USA restaurant chains and cuisines in the USA PLUS I give you scripts to help build up comfort with ordering. Grab your copy of these FREE cheat sheets here!
When talking about gluten-free Pho, it’s important we know what gluten is. Gluten is a protein found in barley, rye, contaminated oats, and wheat. It may be helpful to remember the acronym “BROW” when trying to remember what foods have gluten.
In baked goods, gluten holds things together working as a binding agent. It gives texture and chew to foods.
Most people can safely eat gluten. However, some people have gluten sensitivity or celiac disease which means they need to avoid gluten. It can cause digestive issues such as diarrhea and nausea as well as nonintestinal symptoms such as rashes, headaches, or joint pain.
Additionally, when talking about gluten-free Pho, we also need to know what it is. Pho is a Vietnamese rice noodle and broth dish. This dish is actually considered to be Vietnam’s national dish. While traditionally made with beef, there are many chicken based pho dishes too.
As long as the rice noodles are 100% rice, and the broth and any add-in’s are gluten-free then pho is gluten-free. But how do you know if the pho noodles, broth, or add-ins are all gluten-free?
Is pho gluten-free? The short answer? Sometimes. The long answer: the only way to know is to check the ingredients. So let’s talk about what pho is typically made from.
Pho noodles, also known as banh pho, are gluten-free as long as they are made from 100% rice and water.
Pho soup or the broth that the rice noodles are made in, is traditionally made with beef stock and fish sauce. Both beef stock and fish sauce are foods that aren’t always gluten-free. Thus, it’s important to check to make sure what is being used is gluten-free. The same goes for any other broth, stock, or sauce potentially used in the broth.
The good news is, if you’re making homemade pho, you are in control and can make sure it’s gluten-free. Here’s a homemade pho recipe to try if you’re in the mood to make it at home.
Pho can naturally be gluten-free but it can also contain gluten. Below are some ingredients to avoid or double-check.
This is not an all-inclusive list, but a good starting point. See something that you think should be added? Contact me! Let’s chat!
It can be hard dining out with celiac disease, because gluten is everywhere. If it’s not in the actual food then it can be transferred to foods through cross-contact.
If you are looking to order gluten-free pho from a restaurant, it’s important you ensure that it’s celiac-safe and can be made free from cross-contact. Below are questions to ask when checking if there is gluten in the pho at a restaurant:
When ordering pho from a restaurant it might be helpful to first call the restaurant and ask them about their options. When calling it might look like:
“Hi, I was invited to dinner with a friend to your restaurant but I have a gluten allergy. I was thinking of ordering the beef pho dish. Can you tell me if it can be made gluten-free? Great, I just want to double-check, is the meat marinated? And are there any sauces or flours added to this?”
If you’ve confirmed it’s possible to dine safely at the restaurant over the phone, ordering gluten-free pho in the restaurant might look like:
“Hey! I have a gluten allergy, I spoke with someone over the phone and they assured me beef pho can be made gluten-free. Is this true? (If they don’t know, ask them to verify with the kitchen). Great, can you please let the chef know I have a gluten allergy and to change their gloves and make sure to use a freshly washed pot and fresh water when making my pho? Great. I’ll take the beef pho with no soy or hoisin sauce. Thanks”
If you want more help with dining out at restaurants with celiac, I cover how to do it step-by-step WITH practice simulations in the Gluten-free Dining Course!
If you’re recently diagnosed with celiac, you want to check out this course!
