If you read Part 1 of my Asia trip, you already know what I ate in South Korea and Japan. This post focuses on my favorite stop of the journey: Thailand. Below are highlights, photos, and practical notes about eating in Thailand while managing food allergies.

Thailand

Thailand is my happy place. This was my second visit — two years earlier I had gone to Chiang Mai with my mom, and this time my partner and I spent time in Bangkok and Phuket. Bangkok felt crowded, but the food was outstanding. Phuket is more touristy; food prices were higher and not always as authentic, but the beaches were stunning and worth every minute.

One of the best things about Thailand for anyone with food allergies is how many traditional dishes are naturally free of dairy and often made with rice rather than wheat. I rarely had trouble finding safe, fresh options. Still, be mindful of common ingredients like fish sauce, soy sauce, and crushed peanuts.

Thailand is overflowing with fresh fruit. In the humid heat, sliced tropical fruit and coconut water were daily refreshments for me. The abundance of markets and street vendors makes it easy to snack healthily while sightseeing.

The street food scene is both healthy and diverse. It can be overwhelming to choose from so many tempting stalls, but I enjoyed sampling everything from grilled vegetables and skewers to lighter noodle dishes. One memorable snack was bacon-wrapped enoki mushrooms — simple, cheap, and delicious.

I loved visiting a local floating market — it’s as charming in real life as it sounds. Vendors sell ready-to-eat dishes from small boats and riverside stalls, and the atmosphere makes for a relaxed meal or snack between sightseeing stops.

Bangkok’s temples at night are beautiful and peaceful. While you’re exploring, you’ll find countless small restaurants serving vegetable side dishes that are often perfectly cooked and lightly sauced — simple, flavorful, and hard to resist.

I made a point to find Khao Soi, a northern Thai noodle stew I first tried in Chiang Mai. It can be harder to find in Bangkok, but tracking it down felt like a small victory — rich flavors, comforting broth, and crispy noodles on top.

Phuket’s weekend markets showcased rows of street food carts and a wild variety of dishes. One evening I tried a whole grilled squid with spicy dipping sauce — a little adventurous, but incredibly tasty. The island also served up excellent sushi and papaya salad, the latter a spicy daily favorite for me. Note: papaya salad is often topped with crushed peanuts, so avoid them if you have a peanut allergy.

One of the best experiences was a day trip exploring the Phang Nga and Phi Phi islands, winding through caves and turquoise waters. The scenery was breathtaking and easily the highlight of the trip.

We also enjoyed a few drinks in Patong — I hadn’t had alcohol in a while, so it was a fun, social break from sightseeing. Above all, the turquoise beaches and clear water were perfect for relaxing and unwinding.

Coconut water straight from the fruit became my daily refresher on the beach. Combined with spicy local dishes and fresh seafood, it’s a simple pleasure that makes travel in Thailand feel effortless.

Overall, I took thousands of photos and it’s hard to narrow them down. I loved Thailand — its food, scenery, and friendly markets. For those managing food allergies, Thailand is generally accommodating, but always ask about sauces and nut toppings. Enjoy the local flavors, but try not to stress about perfection; traveling is about experiences, and being present makes for better memories and better health overall.

If you have questions about any of the places I visited or want tips for dining with allergies while traveling, feel free to ask. I’m happy to help.