Laos

Vegetarian options in Laos can be readily found, especially in larger towns and tourist areas. Buddhist principles promote vegetarianism, and many restaurants offer vegetarian versions of popular dishes. It's helpful to learn a few key Lao phrases like "kin jeh" (vegetarian) or "baw sai pak" (I don't eat meat). Temple food is often a good source of vegetarian meals. However, be aware that some dishes may use fish sauce (nam pa) even if they appear vegetarian, so it's always best to double-check. Many street food vendors offer delicious vegetarian spring rolls and noodle dishes. Fresh produce is abundant in markets, making it easy to create your own vegetarian meals if you have access to cooking facilities. Look for dishes featuring tofu, mushrooms, and a variety of vegetables.

Veganism is less common in Laos than vegetarianism, and finding strictly vegan options can be challenging. While many dishes can be adapted to be vegan, the prevalent use of fish sauce (nam pa), shrimp paste (kapi), and eggs in Lao cuisine requires careful attention. Communicating your dietary needs clearly is crucial. Learning the Lao phrase "baw sai pak, baw sai kai, baw sai nam pa, baw sai kapi" (I don't eat meat, eggs, fish sauce, or shrimp paste) can be helpful. Vegan options are more readily available in tourist-oriented restaurants in cities like Vientiane and Luang Prabang. Focusing on dishes based on rice noodles, fresh vegetables, and tofu is a good strategy, but always confirm the ingredients with the vendor or restaurant staff. Be prepared to explain what ingredients you cannot consume, as the concept of veganism may not be fully understood everywhere.

Peanuts are a common ingredient in Lao cuisine, used in sauces, salads, and stir-fries. Dishes like Pad Thai and Khao Poon often contain peanuts or peanut-based sauces. Street food vendors may also use peanut oil for cooking. It's crucial for individuals with peanut allergies to be vigilant and communicate their allergy clearly. Learning the Lao phrase "koi baw kin thua din" (I am allergic to peanuts) can be helpful. Always double-check ingredients and be cautious of cross-contamination.

Shellfish, including shrimp paste (kapi) and prawns, are frequently used in Lao cooking, particularly in dipping sauces and curries like mok pa. Individuals with shellfish allergies should be cautious when ordering dishes with sauces, as kapi is a common ingredient. Inquiring about the presence of shellfish in dishes is essential. While freshwater fish is a staple in Laos, shellfish allergies can sometimes cross-react with certain types of fish. It's advisable to exercise caution and communicate your allergy clearly to restaurant staff.

Gluten is less prevalent in traditional Lao cuisine compared to Western diets. Rice is the staple food, and many dishes are naturally gluten-free. However, soy sauce, which often contains gluten, is sometimes used. Noodles made from wheat flour are becoming more common in urban areas, so it's important to inquire about the type of noodles used in dishes. Sticky rice, a staple in Laos, is gluten-free. When dining out, it's always best to confirm with the restaurant staff about the presence of gluten in specific dishes.