Gluten-Free Noodles in Singapore and Southeast Asia: A Guide

Navigating the world of noodles can be tricky if you’re avoiding gluten. In Singapore and most Southeast Asian countries, wheat-based noodles are common, but there are also many gluten-free alternatives. The key to identifying them often lies in their ingredients and color.

Wheat-Based Noodles (Not Gluten-Free)

Many popular noodles in hawker centers and restaurants are made from wheat flour, making them unsuitable for those on a gluten-free diet. These noodles typically have a yellowish hue due to the presence of wheat and sometimes alkaline water, which gives them a firmer texture. Common wheat-based noodles include:

• Mee Pok (Flat Egg Noodles) – A broad, flat noodle commonly used in dry noodle dishes.

• Mee Kia (Thin Egg Noodles) – A thinner version of mee pok, found in dishes like wanton mee.

• Mee (Yellow Noodles) – Used in Hokkien Mee, Mee Rebus and Mee Goreng.

• Egg Noodles – Often found in Chinese and wanton noodle dishes, these contain both wheat and egg.

• Mian Xian (Mee Sua) – A type of thin, delicate noodle made from wheat flour, looks deceivingly gluten free due to it being white.
  

Gluten-Free Noodles (Safe for Consumption)

Fortunately, there are several types of rice-based noodles that are naturally gluten-free. These noodles are generally white in color and offer a great alternative for those avoiding gluten:

• Kway Teow (Flat Rice Noodles) – Used in char kway teow and soups, these wide, flat noodles are soft and chewy.

• Bee Hoon (Rice Vermicelli) – thin rice noodle, used in bee hoon goreng, mee siam and fishball noodles.

• Chor Bee Hoon (Thick Rice Vermicelli) – Similar to bee hoon but thicker, providing a slightly different texture.

• Bee Tai Bak (Silver Needle Noodles) – Short, slightly chewy rice noodles often found in soups or stir-fries.
  

Avoiding Gluten Contamination

While these rice-based noodles are naturally gluten-free, cross-contamination is always a risk, especially in hawker stalls where wheat-based and rice-based noodles are prepared in the same wok or water. If you have celiac disease or severe gluten sensitivity, it's best to check with the vendor or opt for places that specifically cater to gluten-free diets.

If you do not have celiac disease or severe gluten sensitivity, then you can opt for the rice-based noodles listed above. You should also ask to remove soy sauce, dark sauce or oyster sauce when cooking the noodles as these ingredients typically contain gluten. You should also check for fermented yellow beans (tau chio) as that contains gluten too.