Gluten is made up of two proteins, Gliadin that gives the baked good the ability to rise during baking and Glutenin which makes the dough elastic. These two proteins are commonly found in grains such as wheat, rye, and barley. For most people, gluten is not harmful. Gluten rich foods are full of Vitamin B and many other nutrients that a healthy human body needs on a daily basis.
On the other hand, for people diagnosed with Celiac disease, gluten can act like the Terminator. Because the human body has never completely evolved to digest crops, gluten tricks the immune system of Celiacs into thinking it is under attack, often causing it to go haywire. Symptoms of gluten intolerance/sensitivity include digestive issues such as gas, bloating, diarrhea and constipation; skin problems such as acne and hormonal imbalance; mood issues such as depression and anxiety. Many researchers also suggest that gluten intolerance lays at the core of most autoimmune diseases such as Fibromyalgia & Chronic Fatigue, ALS, Multiple Sclerosis, Hidradenitis Suppurativa, and many others.
If you have tested for Celiac disease antibodies and you got a negative result, yet you’re still experiencing some of the symptoms above, you might have non-Celiac gluten sensitivity/intolerance. Eliminating gluten from your diet for four to six weeks and then reintroducing it to see if your symptoms come back is the best way to find out if you have non-Celiac gluten sensitivity.
Whether you are Celiac or you have non-Celiac gluten sensitivity, going gluten-free in Istanbul is not an easy task as the city is literally overrun with bakeries and simit stalls in every corner. But as the awareness of Celiac disease and gluten intolerance grows, more and more people gravitate towards gluten-free options, and producers offer more improved and affordable gluten-free products. This survival guide aims to help you explore your options for a gluten-free diet in Istanbul.
Gluten-Free Diet Survival Turkish Vocabulary
Gluten-free: Glütensiz
Wheat: Buğday
Rye: Çavdar
Barley: Arpa
Wheat Bran: Kepek / Kepekli
Flour: Un
I eat gluten-free: Glütensiz besleniyorum.
I am gluten sensitive/intolerant: Glüten hassasiyetim / alerjim var.
I have Celiac disease: Çölyak hastasıyım.
Does this contain …?: İçinde … var mı?
Gluten-free Stores & Markets
The hardest food to replace when you go gluten-free is bread. We do not realize how much we consume it until we have to give it up. E-ekmek, Istanbul Halk Ekmek, Backhouse Teşvikiye, Safekmek, Liva Glutensiz, Mayalıhane have many bread and baked goods that are gluten-free. Komşufırın also serves a type of gluten-free bread made with buckwheat flour but it may not be totally safe for Celiacs because of cross-contamination risk.
To make your own bread and baked goods at home, you can buy all sorts of gluten-free flours such as almond, coconut, rice flour and more. Güzel Gıda has many varieties, even quinoa flour. Dr. Oetker’s Gluten Free series includes plain and chocolate cake flour mixtures and many other gluten-free baking ingredients.
For snacks, you can check out Arch and Eti Pronot. Arch has many healthy snack options that are not only for gluten-free folks but also for vegans and even followers of low-calorie diets. Eti Pronot has chocolate and plain biscuits as well as what Turks call bebe bisküvisi, baby biscuits, for gluten-free / Celiac babies.
You can use Doğa Evinizde, Vegan Dükkan, Organikim, Tazemasa, Nefis Gurme, Doğalinya and Naturpy for shopping all sorts of gluten-free ingredients, such as spices, pasta, nut butter and honey.
Finally, if you feel too lazy to cook, fret not. Meal Box Gluten Free is there to make sure you are safely fed according to your special dietary needs.
Gluten-free Dessert Shops
This popular coffee-shop has two chocolaty options for gluten-free folks. The ooey-gooey Unsuz Çikolatalı Pasta is available in many branches. If you are looking for something to eat on the go, you can find prepackaged gluten-free chocolate Brownies located in front of the register. This is, however, much sweeter than regular Brownie; so diabetics beware.
This coffee chain has six different gluten-free AND vegan options. Make sure to look for the logo Saf’ with a green backdrop. The options range from Apple Granola Bar, Trail Mix of Dried Fruits, Olive Pizza Cracker and many more, but my favorite is the Almond Oatmeal Granola Bar.
(P.S: Oatmeal is naturally gluten-free, but if you have Celiac disease, you should make sure that the oatmeal you buy is not produced in the same factory with wheat products, as there is a risk of cross-contamination.)
Located in over 10 different neighborhoods, this hip coffee shop may have the softest gluten-free chocolate cake I have ever tasted. Pair it with a cup of velvety, foamy macchiato and you are in for a treat.
That’s right, baklava! Karaköy Güllüoğlu has gluten-free baklava with two flavors: pistachio and walnuts. Named as Çölbak, (Çölyak + Baklava, cute huh?) this yummy treat is available in Güllüoğlu’s Karaköy venue, the only official one. You can also order it home via the official website, whether you are in Turkey or abroad.
You might be surprised but a lot of stuff we eat has traces of gluten, including ice cream. Wheat flour is used as a thickening agent in most ice cream brands. Mado is the place to go to enjoy this summer treat without guilt. All flavors are gluten-free but I suggest you try the vegan-chocolate flavor. I bet you can’t even tell the difference.
You might be thinking “Okay, I get the ice cream but chocolate does not contain gluten” but unfortunately it’s far from the truth. Most chocolate bars you buy from the market have wheat flour, pieces of biscuit and cakes and other ingredients that might offend an already sensitive immune system. But luckily this Belgian chocolate store serves chocolate covered fresh fruits that are 100% gluten-free!
Please don’t hesitate to comment below and let us know what gluten-free products you use and where you get them.
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This article was first published in July 2018 by Selcen Çiftlikçi.
Yes free gluten is thanks for products
Hi Selcen,
I am in Istanbul now and visited Gloria Jeans near the Ayrilik Cesmesi Station. There were no gluten free options aside from a yogurt (not adding the oats). Just wanted to let you know.