Gluten-Free Guide to Central Asia: Kazakhstan, Kyrgyzstan, Uzbekistan, and Tajikistan

McKenna Wirth was determined not to let celiac disease hold her back from pursuing a Fulbright teaching opportunity in Osh, Kyrgyzstan. Armed with that determination, protein bars, an apartment kitchen, and fluency in the Russian language, she accomplished her goal.

Then, she came home and put together a gluten-free guide, so you too can explore this captivating part of the world.

Inarguably, Central Asia is a challenging place to travel with celiac disease. The food culture is very bread-centric.

It’s worth it, though, to discover this fascinating region.

McKenna highlights Uzbekistan for Islamic architecture and Kyrgyzstan for nature. For Tajikistan, she recommends working with a tour company, as she found logistics and language (Russian is not helpful with Tajik) trickier there. In Kazakhstan, McKenna was exclusively in Almaty, Kazakhstan’s largest city, where she says it was fairly easy to find gluten-free food in the city center.

Be prepared with your own peanut butter and protein bars to build on a diet of fresh fruit. Then, add in McKenna’s local finds. While I have not traveled to Central Asia, other celiac travelers recommend also packing gluten-free baked goods and spices. McKenna is a fan of Badia’s Complete Seasoning to flavor a naturally gluten-free meal of meat, vegetables, and rice.

McKenna’s detailed guide, based on her own experiences, covers:

• Door-to-door advice from plane and train travel through your first few meals in-country.
• Best practices, local tips, and trends. Ex. Instagram is king for grocery and restaurant information.
• Cultural considerations to help you be a respectful guest in a region that values hospitality.
• Restaurant and market recommendations by country, covering Kazakhstan, Kyrgyzstan, Uzbekistan, and Tajikistan. There are even a few dedicated gluten-free treasures.
• McKenna’s celiac travel cards (free) in Russian and Kyrgyz and helpful words and phrases for allergies.

McKenna is passionate about opening up this amazing corner of the world to others with celiac disease. Get her free guide here and check out photos from her travels @kira.in.Kyrgyzstan on Instagram.

You can contact McKenna at [email protected]. She would love to hear from you, answer questions, and get feedback from your own adventure along the Silk Road!