Costa Rica
Costa Rica's food culture is built around simplicity — rice, beans, plantains, fresh fruit, grilled proteins, and Pacific seafood. The traditional dishes that appear on nearly every menu are naturally gluten-free, and the country's wellness and eco-tourism culture has made dietary awareness increasingly common at the lodges and restaurants that see international travelers regularly.
Our Costa Rica itinerary moves through three distinct landscapes — Arenal's volcanic jungle, Monteverde's cloud forest, and the Pacific coast at Manuel Antonio — with Parea-vetted dining at every stage. The adventure here is built in. The confidence is something we provide.
7 Days of Volcanoes, Rainforests
Arenal • Monteverde • Manuel Antonio
Costa Rica is where rainforest, volcanoes, and the Pacific coast collide — a place where adventure, wildlife, and pure tranquility all live side-by-side.
This trip blends:
Arenal’s volcanic landscapes & natural hot springs
Steaming pools, jungle views, and the dramatic silhouette of Arenal rising above it all.Monteverde’s mystical cloud forests
Hanging bridges, rare wildlife, and misty trails that feel otherworldly.Pacific Coast beaches & ocean sunsets
Warm breezes, turquoise water, and easy, blissful coastal downtime.Rainforest adventure — choose your thrill
Ziplining, rafting, canyoning, wildlife hikes, or slow-paced spa days.Parea-curated gluten-aware dining
Safe, delicious options from La Fortuna to coastal seafood spots.Smooth scenic connections across three iconic regions
Volcano → cloud forest → coastline — the perfect Costa Rican arc.
This Journey Includes
Boutique hotels
Private & small group experiences
All intercity transfers
Local guides & on-trip support
Gluten aware local experiences
Option to upgrade hotel tier
Option to add extra night
Flexible departure cities
Optional tours
Flights quotes separately based on departure city.
Sample Itinerary
-
• Land in San José (SJO)
• Private transfer through lush countryside to Arenal/La Fortuna
• Check into your jungle lodge with volcano views
• Relax in natural hot springs
• GF-aware dinner at your resort or a vetted spot in town -
• Morning hike in Arenal Volcano National Park
• Wanderwell-vetted GF lunch in La Fortuna
• Afternoon on Mistico Hanging Bridges — rainforest canopy views, wildlife spotting, toucans, waterfalls
• Optional: chocolate + coffee tasting experience (GF-aware)
• Evening soak in hot springs -
Traveler’s choice adventure:
Option A — Ziplining through the rainforest
Option B — White-water rafting (Class II–III or IV)
Option C — Canyoning + waterfall rappelling
Option D — A slow day at the spa + hot springs• GF picnic or curated spots for lunch
• Sunset chill with volcano views -
• Scenic drive to Monteverde, winding through rural countryside and mountain views
• Afternoon explore of Santa Elena town
• Visit a hummingbird garden or butterfly sanctuary
• GF-friendly dinner at a cozy mountain lodge -
• Guided morning hike in Monteverde Cloud Forest Reserve
(Resplendent quetzals, hanging moss, ethereal atmosphere)
• Optional: Sky Walk hanging bridges or Sky Tram
• GF-friendly lunch with a view
• Evening night walk to see nocturnal wildlife -
• Drive to the warm, breezy Pacific Coast
• Check into your beach resort surrounded by monkeys + jungle
• Afternoon at the beach or pool
• Sunset cocktails overlooking the ocean
• GF-vetted seafood dinner -
• Morning guided hike in Manuel Antonio National Park
(sloths, monkeys, turquoise water, lush jungle)
• Beach time on Playa Espadilla or the park’s hidden coves
• Optional: catamaran cruise with snorkeling
• Final GF dinner with ocean views -
• Private transfer back to San José (or directly to the airport if staying near SJO)
• Depart Costa Rica feeling restored, sun-warmed, and full of pura vida energy
Gluten Free Travel in Costa Rica
Costa Rica is one of the more naturally accommodating destinations for gluten-free travelers in the Americas — not because of a sophisticated celiac awareness culture, but because the traditional Costa Rican diet is largely built around ingredients that are naturally gluten-free. Rice, black beans, fresh tropical fruit, eggs, grilled meats, and fresh seafood are the foundation of the local cuisine, and the country's growing international tourism scene has brought increased awareness of dietary needs to many restaurants and resorts.
The main considerations in Costa Rica are not hidden gluten in traditional dishes, but rather inconsistency in understanding cross-contamination, and the prevalence of flour tortillas and breaded items in more casual or tourist-facing restaurants. Resorts in Arenal, Monteverde, and Manuel Antonio are generally well-equipped to accommodate gluten-free diets with advance notice — Parea always recommends communicating needs at check-in.
Every dining recommendation in this itinerary has been curated with celiac safety in mind. Parea handles the research so you can focus on the adventure.
Key considerations for gluten-free travelers in Costa Rica:
Gallo pinto (rice and black beans), casados (rice, beans, and protein), ceviche, grilled fish, and fresh tropical fruit are core naturally gluten-free options — always confirm sauces and marinades.
Corn tortillas are naturally gluten-free and widely available. Flour tortillas are NOT — always confirm which type is being served.
Many resort restaurants are experienced with GF requests and can accommodate well with advance notice. Communicate your needs at check-in and again when ordering.
Smaller sodas (local restaurants) may be less familiar with cross-contamination concepts. Choose carefully and carry a Spanish-language celiac dining card.
Salsa Lizano, the beloved Costa Rican condiment, contains gluten — ask before using.
Fresh fruit smoothies, coconut water, and locally produced coffee are universally safe and some of the best things to consume in the country.
Packaged snacks imported from the US with GF labeling are available in larger supermarkets in San José and in tourist-facing towns — useful for travel days.