Polynesian cuisine encompasses the traditional foods and cooking styles of the indigenous peoples of Polynesia, an extensive grouping of Pacific Ocean islands including Hawaii, Samoa, Tahiti, and New Zealand. With its origins dating back centuries, Polynesian cuisine makes use of the abundance of seafood, tropical fruits, vegetables, and herbs available in the region. However, when it comes to dietary restrictions like gluten intolerance, navigating Polynesian cuisine can seem challenging. This article will provide a comprehensive overview of what gluten is, which Polynesian dishes traditionally contain it, gluten-free substitutes, and tips for dining out or speaking with Polynesian restaurant staff about gluten.
What is Gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It acts as a “glue” that helps foods maintain their shape and texture. For most people, gluten does not cause any issues or adverse health effects. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can trigger severe reactions in the body. Symptoms may include abdominal pain, bloating, diarrhea, vomiting, constipation, fatigue, skin rashes and joint pain. The only treatment for celiac disease or gluten sensitivity is strictly avoiding gluten in the diet. Even small amounts of cross-contamination can cause issues.
Traditional Polynesian Foods with Gluten
Many traditional Polynesian staple foods and dishes do naturally contain gluten:
- Breads – Sourdough and yeasted breads were introduced by Europeans and have become dietary staples across Polynesia.
- Pancakes and waffles – Made from wheat flour, these are popular breakfast items in Hawaii.
- Crackers – Soda crackers, saltine crackers, and packaged snack crackers are common pantry items and appetizers at luaus.
- Noodles – Wheat noodles are used in dishes like saimin in Hawaii.
- Dumplings – Packed with wheat flour, these are found in Samoan fa’ausi, Tahitian fafaru and Tongan mei.
- Doughnuts – Malasadas are a beloved Portuguese-influenced wheat doughnut in Hawaii.
- Pies and pastries – Hawaiians love haupia pie made with coconut milk and wheat flour pastry crust.
- Beverages – Certain alcoholic spirits like beer and flavored rums can contain gluten.
- Soy sauce – Used to season poke, chicken long rice, and other dishes, soy sauce traditionally contains wheat.
- Thickeners – Wheat flour and cornstarch are often used as thickeners in stews, gravies, and sauces.
In addition, contamination with gluten containing ingredients can occur during processing and cooking in shared kitchen areas.
Traditional Gluten-Free Polynesian Foods
Luckily, there are also many traditional Polynesian dishes that are naturally gluten-free:
Meats
All fresh meats, poultry and fish are gluten-free. Popular choices include:
- Kalua pig – Pork shoulder traditionally slow roasted in an underground oven.
- Lau lau – Pork or chicken and butterfish steamed in taro or ti leaves.
- Chicken long rice – Chicken simmered with clear mung bean noodles.
- Loco moco – Rice, hamburger patty, fried egg and brown gravy.
- Poke – Raw, marinated tuna, often served as an appetizer.
Seafood
All types of fresh seafood and shellfish are gluten-free, such as:
- Mahi mahi
- Ahi tuna
- Ono
- Opakapaka
- Shrimp
- Crab
- Lobster
- Clams
- Mussels
- Squid
- Seaweed
Fruits and Vegetables
Tropical fruits and veggies are gluten-free and plentiful in Polynesian cuisine:
- Pineapple
- Mango
- Papaya
- Banana
- Coconut
- Taro
- Tapioca
- Breadfruit
- Cassava
- Fern shoots
- Watercress
- Sweet potato
Rice Dishes
Rice is a gluten-free Polynesian staple. Enjoy it in:
- Loco moco
- Plate lunch
- Chicken long rice stew
- Coconut rice
- Fried rice
- Rice pudding
Gluten-Free Substitutes for Polynesian Dishes
With some simple substitutions, many traditionally glutenous Polynesian dishes can be prepared gluten-free:
Breads
- Taro bread – Use naturally gluten-free taro flour instead of wheat flour.
- Fry bread – Fry bread can be made with cassava, coconut or almond flour.
- Tortillas – Opt for corn or cassava flour tortillas.
- Pancakes/waffles – Substitute wheat flour for coconut, almond or cassava flour.
Noodles and Dumplings
- Clear mung bean noodles, kelp noodles or rice noodles can be used in place of wheat noodles in soups and stir fries.
- Cassava or tapioca flour can substitute wheat flour in dumpling wrappers.
Thickeners
- Arrowroot, tapioca starch or cornstarch can thicken sauces instead of wheat flour.
- Pureed taro or breadfruit work well for thickening stews.
Soy Sauce
- Use tamari or coconut aminos instead of soy sauce to avoid wheat.
Beverages
- Distilled alcohols like rum, vodka, tequila, and gin are gluten-free.
- Opt for ciders, wines or gluten-removed beers.
Desserts
- Make pie crusts from coconut, almond, cassava or tapioca flour.
- Choose haupia pudding made without wheat thickeners.
Tips for Dining Out and Ordering Polynesian Food Gluten-Free
When eating Polynesian food at restaurants, certain steps can be taken to avoid gluten exposure:
- Tell your server you have celiac disease or a gluten allergy. Stress that you cannot have any cross-contamination.
- Ask for sauces, marinades and dressings on the side.
- Request meats and fish to be grilled simply with salt and pepper, not marinated.
- Ask if gluten-free soy sauce substitutes are available.
- Verify broths and soups are thickened only with arrowroot or cornstarch, not wheat flour.
- Request gluten-free substitutions for off-limit side dishes like bread, crackers or noodles.
- Ask if fried items share fryers with breaded foods.
- For dessert, fresh fruit or sorbet is your safest bet.
With the proper modifications and precautions, those avoiding gluten can still enjoy the bright, fresh flavors of authentic Polynesian cuisine. The islands’ bounty of seafood, tropical produce and gluten-free starches offers endless opportunities to cook Polynesian food without gluten. With the guidance above and attentive care by restaurant staff, you’ll soon be savoring poke bowls, kalua pork and coconut rice pudding gluten-free.
Conclusion
While many traditional Polynesian dishes contain gluten, there are also ample options that are naturally gluten-free, including fresh fish, meat, fruits and vegetables. With substitutions like alternative flours and soy sauces, cross-contamination precautions and clear communication with restaurant staff, those avoiding gluten can still delight in the wonderful flavors of real Polynesian food. With the help of this guide, you now have the knowledge to safely navigate your way through Polynesian cuisine while adhering to a gluten-free diet.
