The usual way to say gluten free in French is “sans gluten,” and a few extra phrases help you order safely in restaurants.
Landing in France with coeliac disease or gluten sensitivity can feel tense, especially when menus are packed with bread, pastries, and sauces. If you have ever typed “how do you say gluten free in french?” into a search bar before flying to Paris or Lyon, you are far from alone.
This guide walks you through the exact French phrases to use, how to pronounce them, and when each one works best at restaurants, bakeries, and shops.
How To Say Gluten Free In French At Restaurants
The basic translation for “gluten free” is sans gluten. You will see this phrase on menus, packaged foods, and sometimes on café chalkboards that list cakes or snacks. Learning one or two short sentences with sans gluten already puts you miles ahead when you sit down to order.
| English Meaning | French Phrase | Simple Pronunciation |
|---|---|---|
| Gluten free | Sans gluten | sahn gloo-ten |
| I eat gluten free | Je mange sans gluten | zhuh mahnzh sahn gloo-ten |
| I must eat gluten free | Je dois manger sans gluten | zhuh dwah mahn-zhay sahn gloo-ten |
| I can’t eat gluten | Je ne peux pas manger de gluten | zhuh nuh puh pah mahn-zhay duh gloo-ten |
| I am gluten intolerant | Je suis intolérant(e) au gluten | zhuh swee an-toh-lay-rahn oh gloo-ten |
| I have coeliac disease | Je suis atteint(e) de la maladie coeliaque | zhuh swee ah-ten duh lah mah-lah-dee say-lee-ak |
| Is this dish gluten free? | Ce plat est-il sans gluten ? | suh plah eh-teel sahn gloo-ten |
| Can you make this dish gluten free? | Pouvez-vous préparer ce plat sans gluten ? | poo-vay voo pray-pah-ray suh plah sahn gloo-ten |
If you need a stronger statement, you can say you have coeliac disease or that gluten makes you ill, which many guides for gluten free France suggest when speaking with staff who take allergies seriously. Coeliac UK travel advice recommends carrying written cards as well as using clear phrases when you order.
How Do You Say Gluten Free In French? Core Variations
This question matters because one word on its own rarely covers every eating situation. Sans gluten works nicely for menus and packaging, yet full sentences help when a server needs context about your health.
When you tell someone Je mange sans gluten, you simply state that you follow a gluten free diet. That line works at cafés, bakeries, and hotels, and it sounds calm and matter-of-fact.
For a stronger warning, pick Je ne peux pas manger de gluten or Je suis intolérant(e) au gluten. Both phrases tell staff that gluten makes you sick, not that you are skipping bread for a casual preference.
If you live with coeliac disease, Je suis atteint(e) de la maladie coeliaque underlines that the issue is medical. Many French restaurants now know this condition by name, and written allergen rules mean they must be able to say which dishes contain gluten. French government allergen rules list cereals containing gluten among the substances that require clear mention on menus and labels.
Checking Dishes And Cross-Contact Risks
Once you have the main phrase, you also need ways to ask direct questions. Sauces thickened with flour, crumbs on a grill, and shared fryers can all bring in gluten even when the base ingredient looks safe.
Here are handy sentences that work in most restaurants:
- Est-ce que ce plat contient du gluten ? – Does this dish contain gluten?
- Y a-t-il de la farine de blé dans cette sauce ? – Is there wheat flour in this sauce?
- Est-ce que vous avez un menu sans gluten ? – Do you have a gluten free menu?
- Les frites sont-elles cuites avec d’autres aliments panés ? – Are the fries cooked with breaded foods?
- Je tombe malade avec une petite quantité de gluten. – I get sick with a small amount of gluten.
These lines show you are careful about hidden gluten, not just bread on the plate. Staff in busy bistros may not think of flour in sauce or dessert crumbs unless you ask straight questions.
In France allergen details need to appear in written form, either on the menu or in a separate folder, so do not hesitate to ask for the sheet that lists which dishes contain gluten clearly.
Using Gluten Free French Phrases In Bakeries And Cafés
France is famous for bread and pastries, which can look tough if you avoid gluten. Some cities now have dedicated gluten free bakeries, and many regular bakeries stock at least one option made without wheat or rye.
When you step up to the counter, short questions make the process smoother:
- Avez-vous du pain sans gluten ? – Do you have gluten free bread?
- Avez-vous des gâteaux sans gluten ? – Do you have gluten free cakes?
- Ce produit est-il préparé sans gluten ? – Is this item prepared gluten free?
- Où sont les produits sans gluten ? – Where are the gluten free items?
Gluten free French phrases like these work in coffee shops too, especially when you want a quick snack with your drink. Point at the item in the display, use one sentence, then wait for the answer or for the staff member to call a colleague who knows the recipes.
Reading Labels And Menus For Gluten In France
Label reading helps you back up any spoken answer. In French supermarkets and on many restaurant menus, allergens appear in bold or in a clear list, which includes gluten among the cereals that can trigger reactions. European allergen guidance sets out how gluten and other allergens should appear so shoppers can spot them quickly.
On packaged food you will often see:
- Sans gluten – Gluten free.
- Contient du gluten – Contains gluten.
- Peut contenir des traces de gluten – May contain traces of gluten.
- Céréales contenant du gluten – Cereals containing gluten.
Restaurant menus sometimes add small icons near dishes, plus a legend that lists allergens. If you are unsure, show the legend to the server and ask Ce symbole veut-il dire sans gluten ? (“Does this symbol mean gluten free?”). Pair that question with one of your earlier sentences about illness so the staff member understands why the icon matters.
Table Of Common Gluten Sources In French
These common French words often signal gluten in dishes, sauces, or snacks. When you spot them on a label or menu, slow down and ask more questions before ordering.
| French Word | English Meaning | Gluten Status |
|---|---|---|
| Blé | Wheat | Contains gluten |
| Farine de blé | Wheat flour | Contains gluten |
| Orge | Barley | Contains gluten |
| Seigle | Rye | Contains gluten |
| Pané / chapelure | Breaded / breadcrumbs | Contains gluten |
| Pâte / pâte à tarte | Dough / pie crust | Usually contains gluten |
| Semoule | Semolina | Usually contains gluten |
| Épeautre | Spelt | Contains gluten |
The more familiar these words feel, the faster you can scan a menu or label. With practice you will spot gluten signals at a glance and use your French phrases to double-check anything that looks unclear.
Practical Tips For Gluten Free Travel In France
Language helps, yet a smooth gluten free trip through France also comes from habits that back up your words. Start by carrying a written restaurant card in French that explains your condition and asks for food with no gluten or contamination. Groups such as Coeliac UK and several independent projects offer cards you can print at home or keep on your phone.
Next, research one or two gluten aware spots near your hotel before you arrive, such as bakeries with dedicated preparation or restaurants that already list safe dishes. That anchor point gives you a stress-light first meal while you find your feet in a new city.
Keep small gluten free snacks in your bag for train rides or long museum visits, since not every café in a station will understand your needs. Pack items that cope well with heat, like nuts, dried fruit, or packaged bars labelled sans gluten. If you plan long days in places with limited food choice, stocking up in a supermarket at the start of the day can spare you from awkward hunger.
Many travellers also set up a short note in French on their phone. Copy your main sentence, such as Je ne peux pas manger de gluten, along with one or two clear questions. When kitchen noise makes it hard to talk, you can hand your phone to the server so they can read your request in calm.
Putting Your Gluten Free French Into Daily Use
By now you have a set of phrases that answer the question “how do you say gluten free in french?” in real life, not just on paper. The last step is to actually use them during your trip.
Before you travel, read your phrases aloud a few times so your tongue gets used to the sounds. Then bring them into small moments: ask about the ingredients in a soup, check whether fries share oil with breaded food, or confirm that a dessert marked with a symbol is genuinely sans gluten.
On some days you may bump into staff who shrug or seem unsure. Smile, repeat one short sentence, and if you still feel doubtful, pick another dish or walk to a different restaurant. Protecting your health always matters more than trying every dish on the menu.
With clear language, steady habits, and a bit of practice, gluten free travel in France shifts from worry to routine. Those three words, sans gluten, open doors to safe meals, and the phrases in this guide help you get the answers you need today too.