The Gluten-Free Guide to American Samoa

Of course, the most serious form of gluten intolerance is coeliac disease, which comes with the most challenges. Rarely any restaurants labelled “gluten-free” on their menus and there’s no telling whether there could be cross-contamination with wheat products. With that in mind, precautions need to be taken depending on how intolerant to gluten you are.

Gluten-Free Food at Restaurants

Depending on your gluten sensitivity, dining out requires a bit more planning than usual.

We've found that having a friendly chat with restaurant staff before you sit down can make all the difference. Don't be shy about asking the important questions – most places are more than happy to help once they understand your needs.

Here's what we recommend checking on:

• Ingredients and preparation methods – Ask your server to double-check with the kitchen about exactly what goes into your dish.
• Cross-contamination in the kitchen – Find out if they use separate preparation areas and utensils for gluten-free meals.
• Sauces, seasonings and cooking methods – These are often the hidden culprits that can catch you off guard.
• Seemingly safe dishes – Be particularly careful with items like mac salad, which might contain wheat-based ingredients that aren't immediately obvious.

Below, we've listed restaurants that serve naturally gluten-free meals. Even so, we'd still recommend having that conversation about cross-contamination if it's a concern for you.

Gluten-Free Food at Your Accommodation

If you're staying at an accommodation where meals are provided, which is often the case in the Manu'a Islands LINK#D012, it's also important to have a serious chat with your host about your requirements. Offer to help out where you can, knowing that these islands have very limited supplies and may not have access to, for instance, gluten-free sauces.

Hosts are typically happy to cater to dietary requirements as long as they are given advanced notice so they have time to prepare.

Gluten-free diets are typically not too challenging as most Manu'a accommodations can provide a more traditional Samoan food experience with breadfruit, taro, plantains and rice substituting glutenous products like bread. On Ofu Island, Va'oto Lodge specifically offers gluten-free meal options upon request with plenty of advance notice, making this your safest bet for gluten-free dining.

Take a look at the Traditional Samoan Food: 20 Foods to Try in American Samoa to get an idea of what you may be served.

The biggest hurdle for gluten-free self-catering in American Samoa is the limited infrastructure and remote location of the territory.

Self-Catering Accommodation

Self-catering options are quite limited in American Samoa, particularly outside of Tutuila. Here are the main options with kitchen facilities:

In Pago Pago and Tutuila, your best options for self-catering accommodation include Sadie's BnBs, Moana O Sina and Le Falepule Lodge. Learn more about these stays in Where to Stay in Pago Pago & Tutuila: 10 Best Accommodations.

Meanwhile, in the Manu'a Islands of Ta'ū and Ofu-Olosega), all accommodations have kitchen facilities due to the fact that there are no restaurants on these remote islands. Find out more about these accommodations in Where to Stay in Ofu, Olosega & Ta'ū (Manu'a Islands): 10 Best Accommodations.

Where to Buy Gluten-Free Food

If you're used to cooking with naturally gluten-free foods, you'll find some familiar options! Rice is extremely popular and available even in the smallest shops. Fresh fish is abundant, and traditional Samoan foods like taro and coconut are naturally gluten-free.

However, the grocery infrastructure is very limited compared to mainland US.

Tutuila has the best selection of larger stores with most pantry staples, though still limited compared to mainland options. In general supermarkets, gluten-free substitutes are extremely limited.

On the plus side, a real hidden gem in the Island Gluten-Free Bakery, located in Pava'ia'i across the road from the TMJ Vietnamese Restaurant. They are a catering service, so it's worth popping in or calling ahead to place an order for gluten-free bread and sweet treats.

In the Manu'a Islands, there are several convenience stores scattered around selling basic items like rice, canned fish and milk, open 7 am to 10 pm most days. Va'oto Lodge also stocks rice, canned goods and basic ingredients for guests in their pantry, working off an honesty system.

When it comes to gluten-substitute foods like gluten-free bread, pasta and flour, these are extremely difficult to find in American Samoa. The remote location and limited shipping mean speciality items are rare or non-existent.

Bringing Your Own Gluten-Free Food to American Samoa

This is highly recommended for anyone with celiac disease or severe gluten sensitivity. The limited local options mean you should plan to bring:

• Gluten-free bread/crackers
• Gluten-free pasta
• Gluten-free flour for baking
• Any specialty items you rely on

Check out Arriving in American Samoa: Airport Customs, Biosecurity & Arrival Process LINK#TT002 for advice on declaring food items on arrival.

We’ve scouted out the best restaurants in American Samoa with naturally gluten-free options, so you don’t have to! Note that these are restaurants with naturally gluten-free options, but you will need to double-check about sauces. Plus, we can’t testify to any foods not coming in contact with gluten products.

1. Island Gluten-Free Bakery (Pava'ia'i) - Catering service specialising in gluten-free bread, cookies, muffins, brownies and cakes.
2. Vila's Snack Bar (Pala Lagoon, Tafuna) – Most meals are rice-based dishes like grilled wahoo with rice and veg and burrito bowls (just ask to leave out the tortilla).
3. Fish Market (Fagatogo) – This takeout spot specialises in fresh fish dishes that are naturally gluten-free, including Shoyu Poke, Spicy Mayo Poke, Cali Poke and traditional Samoan Oka.
4. Maliu Mai Beach Resort (Fogagogo) – Features traditional Polynesian dishes that are naturally gluten-free, including Regular Poke, Spicy Poke and Samoan Oka. Their seafood boil options with shrimp, mussels, and corn may also work for GF diets.
5. Goat Island Cafe (Utulei) – The restaurant at Sadie's By The Sea offers several promising GF options, including Sadie's Oka - raw fish with coconut, lime, onions and ginger, Sadie's Poke, Grilled Wahoo and Atlantic Salmon prepared grilled, poached, sautéed, teriyaki or cajun style with rice or vegetables.

For more restaurants we love, take a look at The Food Guide to American Samoa: Places to Eat & Food Tours LINK#TTD040.