Gluten Free in Canada: Tips from a Coeliac Living in Vancouver 🇨🇦💛

I’ve been living in Canada for four months now, and as a coeliac, it's been a learning curve! While the gluten free scene is growing here, there are definitely a few things I really miss about the UK especially the supermarkets.

So, whether you're travelling, moving here temporarily, or relocating for good, here are all the things I wish I’d known sooner to help you stay safe and feel more confident living gluten free in Canada.

1️⃣ There Are No Gluten Free Aisles

Yep, you won’t find a dedicated Free From section like you do in UK supermarkets. Instead, gluten free products are shelved with their "regular" counterparts. So gluten free biscuits will be with all biscuits, pasta with all pasta, etc. It makes sense once you get used to it but it can be confusing at first and makes mistakes more likely.

Top Tip: Always double check product labels and don’t assume something isn’t stocked just because you didn’t find it in one section.

2️⃣ Label Reading is Trickier

In the UK, allergens like wheat and barley are highlighted in bold, but in Canada, they usually aren’t. I’ve made the mistake of missing wheat or barley in the ingredients list simply because I wasn’t used to scanning without bold text.

Also, “May Contain” warnings vary, so read labels thoroughly and twice if needed especially on snacks and crisps!

3️⃣ Gluten Free Bread is Usually Frozen

Unlike in the UK where bread is shelf-stable, most gluten free bread in Canada is kept in the freezer aisle. Some stores will have a small shelf-stable section too, but always check both.

You'll often find brands like Schar and Promise, and occasionally some new products we don’t have in the UK but I still haven’t found gluten free garlic bread!

4️⃣ Watch Out for Cauliflower Pizza Bases

Many gluten free pizzas here (especially in restaurants or frozen aisles) are made with cauliflower bases, which isn’t as common in the UK. If you're not a fan of that texture or taste, double check before ordering!

5️⃣ No Meal Deals or Gluten Free Sandwiches

The convenience of UK supermarket meal deals? Sadly, non-existent here. You won’t find pre-made gluten free sandwiches in supermarkets, though I’ve spotted the odd gluten free salad (Real Canadian Superstore has a decent one). But overall, gluten free on-the-go options are limited bring your own food when possible.

6️⃣ Candy Often Contains Wheat

This one really surprised me many popular candies here contain wheat, so always read the labels carefully. Even sweets you’d assume are safe may not be.

7️⃣ Look for “Celiac Approved” Certification

Some products have a "Celiac Approved" stamp, which means they’re made in dedicated gluten free facilities. This has been a big help in building trust in new brands.

8️⃣ Eating Out is Pretty Good, but...

Restaurants are generally quite accommodating, and many offer gluten free burger buns or dedicated menus. But be cautious with fries they’re not always made in separate fryers. Ask detailed questions and mention coeliac disease specifically.

I always use my translation cards when dining out to avoid miscommunication and reduce the risk of cross-contamination.

9️⃣ Join Local Facebook Groups

Just like in the UK, Facebook groups are a lifesaver. The Vancouver gluten free community is super helpful, and you’ll find recommendations, support, and even alerts for new gluten free spots to try!

🔟 Bonus: Getting a Flu Jab in Canada

Flu shots are widely available in Canada even for non-residents! A local gave me a link with a phone number to register, which I’ll share soon once I go and figure out if it’s covered by insurance. I’ll keep you posted!

Final Thoughts

Overall, I’m loving my time in Canada, but it’s definitely a different gluten free experience. There’s a bit of a learning curve but once you know where to look, it becomes manageable.

If you’re moving to Canada or just visiting, hopefully these tips help you avoid the mistakes I made. 💛 And don’t forget bring translation cards for added peace of mind!