Updated 10.7.2026

It’s Minnesota State Fair time!! Woohoo! I love the fair! I am definitely a MN State Fair enthusiast!
So let’s talk about how to navigate the Minnesota State Fair gluten free, and touch on why removing gluten can beneficial to your health.

The Minnesota State Fair is 12 days of fun, food, quirky, whimsy and MN at it’s best.
And…it is all about joy!

And yet, it can be a little daunting to attend when you are gluten free due to celiac disease, an autoimmune condition like Hashimoto’s Thyroid Disease (which is my situation) , or for gut healing reasons. So, let me help you ease that stress.

And if you are new to removing gluten from your diet, lets touch on why removing gluten can be beneficial.

Why Removing Gluten Can Be Beneficial?

Going gluten free can be a big decision to make. But as a friend once told me when I was making this decision, “the way you feel without gluten will never compare to the gluten filled item you are missing”. In other words, taking gluten out of your diet can make a huge difference in how you feel. And it did for me! It was a life changer!

Gluten causes inflammation to the gut. And can trigger an autoimmune response that causes damage to the lining of the gut. This damage causes food particles, hormones and toxins to leak through the lining of the gut into the blood stream causing inflammation in the whole body.

When someone has an autoimmune condition, it causes the body to attack it’s own cells, tissues and organs. This not only causes inflammation but it can cause damage to the body. So gluten reactions and interactions can be serious.

What Symptoms Can Gluten Cause?

• Joint pain
• Muscle pain
• Hormone disruption
• Skin issues like: psoriasis, eczema, and acne
• Nutrient absorption issues: meaning you don’t absorb your nutrients
• Brain fog
• A drunk like feeling
• Damage to the immune system
• Abdominal pain
• Diarrhea
• Bloating
• Gas
• Constipation
• Fatigue

These symptoms can be pretty intense. It can be confusing to imagine a food may the cause of this. But gluten is a notorious inflammation trigger. Another thing to note, is that wether you have a health condition that causes you to be more sensitive to gluten or not, it is true for all of us that gluten creates inflammation in the gut. Some of us are more sensitive and have louder symptoms. Some of us have an autoimmune condition that creates bigger symptoms. And some of us may be experiencing symptoms, but it may not be obvious that gluten is causing the issues.

Am I Reacting to Gluten?

If you are wondering if gluten can be a cause of issues you may be dealing with in your body? The easiest way to figure it out, is to do an elimination diet. Eliminate gluten for 6 weeks and see how you feel. Six weeks is a good amount time, because it lets the inflammation go down. And it gives the gut lining time to heal.

After the six weeks, introduce gluten again for one day at each meal. Then, take it out again for the next 4 days, and notice if you have any symptoms over the next 4 days. Yes, it can take that long for sensitivity symptoms to fully play out.

Why Does Going Gluten Free Help?

Plain and simply, removing gluten helps to eliminate the inflammation in the gut and allows the gut lining to heal. This in turn allows the body to heal.

Does cutting back on gluten help? Sure, it does. But even a little bit of gluten can keep the reactions going, and inflammation high. And if you are dealing with an autoimmune condition, any bit of gluten will keep kicking up the inflammation and exacerbate the body attacking itself. There really isn’t a cheat with gluten that works.

Healing the gut and the body from inflammation due to food sensitivities can be tricky.

Gluten sensitivity and damage can actually make us more sensitive to other foods too. It can also be a trigger for hormone imbalance when our gut has dysbiosis and we don’t clear our spent hormones and toxins well. If you need support with food sensitivities, hormone imbalance, the elimination diet, and gut healing. Click this link and apply to work with me 1:1.

My Favorite Things at the Minnesota State Fair

A few of my favorite things at the fair are:

• The Giant Yellow Slide
• The DNR Building – what’s not to like about taxidermy and fish?
• Finding the elusive yard stick
• The Fine Arts Building – so many gorgeous pieces, and amazing local artists!
• The Eco Building – lets all learn how to take care of the earth!
• Spin Art! Paint, paper, and a spin button… (My family has been doing this since we were kids! It’s right outside the DNR building, across from the ramp going up to the Grand Stand.
• The Dairy Building and the butter princess sculptures! I mean… seriously… the butter heads!
• The Horticulture Building… seed art, flowers, apples and giant pumpkins.
• The Creative Arts Building… this one is newer for me, but I am loving it! My cousin has entered her decorator cookies three years in a row, I am so excited for her!
• People watching… always so fascinating.
• And best of all… being with my family. 😊

There are so many fun, and quirky things about the fair, and it is soooo Minnesota!

So in this blog I am melding my love for the fair…and my gluten free lifestyle.

I have been gluten free for about 15 years to help manage my autoimmune condition. I do not have celiac (to my knowledge, I took out gluten before I knew that I could test for it, and didn’t want to reintroduce it), but being gluten free has dramatically changed my life.

And as someone that works in wellness, of course, I am not promoting eating tons of sugar, junk food or treats… but… I do go to the fair, and I have a treat here and there.  So with the mindset of moderation… Here is a little round up of how I navigate the fair gluten free. 

The Twin Cities Rock Gluten Free Food List

Every year the Celiac group Twin Cities Rock puts out a new list of the gluten free foods at the fair. It is fairly comprehensive, but do know, that they compile the list based on a survey sent to the businesses at the fair… and sometimes the businesses don’t reply to the survey. So you might find other Gluten Free items out there that are not on the list. Of course if you find items not on the list, always do your own due diligence and ask all the questions you need to feel safe.

Twin Cities Rock has a booth at the Education Building at the MN State Fair. You can pick up the Gluten Free food list there. Or they also have the Gluten Free Food Lists at the information booths at multiple locations throughout the fair.

Also, you could print this or download it ahead of time (t’s a PDF, not a website)…. but…there might be an easier way… keep reading!
2026 TC Rocks GF Food List

Auntie M’s GF Food Truck

Auntie M’s GF Food Truck is at the fair
They have… Gluten Free Cheese Curds, GF Corn Dogs, and GF Funnel Cake. And this year, they are adding GF Mini Doughnuts! Whoop, whoop!  If you are looking for a little assortment of the deep fried delectables, they have you covered. I am looking forward to trying the GF Mini Doughnuts this year! The line gets long, so just be prepared to wait a little bit. They are at the South end of the fair grounds near the Miracle of Birth Center. Look for the turquoise truck!

Strawberries N’ Creme – Dairy Free and Gluten Free

Fresh and yummy strawberries with a light and fluffy dairy free topping. This is my sister and my nephews go to every time we are at the fair. It’s also really simple and light compared to a lot of the fair offerings. The cream is a coconut based cream, but doesn’t taste coconut-y if that’s not your jam.

UPDATED 8.27.26
Strawberries N’ Cream is located on the West corner of Underwood Street at Wright Ave in the area they call Machinery Hill, near all the tractors.

French Meadow Bakery

Gluten Free Sconuts… which is a combo scone and donut type of thingy, they have nutella in them and are soooo yummy! I just want double what comes in the container!

My son and I love French Meadow period. So we love that they are at the fair. They have good coffee and chai as well.

Here are some of their other features:
Shakshuka Lamb Meatballs, Breakfast Croissant and Heirloom Tomato Wild Acres Turkey and bacon croissant (GF breads
available), Earth Wings, Shroomy Calamari, Sweet Orange Chocolate and Ginger Scone, espresso and tea drinks

Here is their full MN State Fair menu.

French Meadow is on Carnes near Ye Old Mill.

Sonny’s Gluten Free Beer Battered Brat

This Gluten Free Beer Brat is at Sonny’s in the food building on the North West side. It’s an alternative to the traditional corn dog or pronto pup.

A Few Other Options / Highlights

El Burrito Mercado in the International Bazaar entire menu is “Gluten Friendly”. It includes Flauta Dippers, Quesabirria Taquitos, Esquites, and Tacos de Mole. Since they are Gluten Friendly, of course do your due diligence. I had the Flauta Dippers last year and they were yummy!

Fresh French Fries are always GF and are in multiple locations around the fair.

Peterson’s Pork Chop on a Stick & Chicken Breast on a Stick – I haven’t had the chicken breast, but the pork chop is so, so good!

Big Fat Bacon – I mean, it’s bacon… need I say more?

Greater Tater – They were a new vendor in 2025. They are essentially a tater tot and call them Tater Kegs, and the have cheese, bacon cheddar, bacon jalapeno and reuben options.

Sara’s Tipsy Pies – Sara’s Tipsy Irish Pecan Tart is gluten free. I didn’t see this on the Twin Cities Rock list this year, just FYI.

Corn Roast – Corn on the Cob – Near the Grand Stand. Be sure to recycle your spent cob in the bin near by!

Produce Exchange – Has a variety of fresh fruit, and their Grilled Peach that you can get with a GF Pie Crumble topping.

Ball Park Cafe – Has Gluten Free Garlic Fries with a dedicated fryer!

Granny’s Apple & Lemonade – Carmel Apple Sucker Ice Cream – OMG! Yum!

Pickle Dog – Pastrami, cream cheese wrapped around a pickle! Yum! They also have a Fire Dog, and Reuben Dog as well.

QueViet – Has a Gluten-FRIENDLY egg roll on a stick. It’s made with a rice paper wrap. They say in a hilarious Instagram video, that a rouge wonton could accidentally pop into the fryer, so they can’t fully call this gluten free.

Let me know if you try any of these, or find any others things you loved that I didn’t mention!

Sugar Mama’s GF Sweet Treats **Outside the fair grounds** –
Will not be there this year.

Gluten Free Donuts and GF Cookies Food Truck
This truck has been OUTSIDE of the fair in years past. I just saw an update from her today that they will not be outside the fair this year for 2026.

Minnesota State Fair App Alert! 

A couple years ago I heard about this app on Weekly Dish with Stephanie and Stephanie  (here is a link to the podcast where they talked about the app) whom I love … AND it has the Gluten Free List in it!! 

It’s called MN On A Stick. 

It’s free! This app isn’t just about GF foods, it has everything… maps, daily events, a way to favorite things and plan your day. The developer essentially made the app he wanted for himself to explore the fair and shared it with all of us! In the interview I heard, he said he is pulling from existing data on the web to aggregate the app.

The app has a button for the Gluten Free foods. This year I am not yet seeing all of the items from the Twin Cities Rock list there, but maybe that will shift? They also list vegan and vegetarian options there.

Don’t want to go to the fair, but want Gluten Free Fair Food?

And last… but not least… 

If you don’t want to go to the fair, but want a little Gluten Free “Taste of the Fair”

Hold The Wheat (NOT AT THE FAIR)

My favorite GF Bakery in St. Louis Park…. Is doing a State Fair Weekend, with GF Pickle Pizza (I want to try that!), and some fun new Spencer Cake flavors (they’re signature cupcake-type cake), and cookies inspired by Sweet Martha’s! Here is the link for you: Hold the Wheat. When they do specialty items, it’s a good idea to order ahead as they do sell out.

BONUS TIP – PARKING!

Ok, not a Gluten Free tip… but… a Parking tip!
If you are planning to drive to the MN State fair, this webpage is a good one to hang on too. You can look for parking updates for the lots around the fair. They update this page in real time to let you know what is open, and what is closed, and the time that a lot closed (which I found helpful for planning).

Minnesota State Fair Parking Updates

If you go to the fair… have an amazing time… and let me know what GF things you find! And if you are ready for support, click the link below and let’s get started!

**Updated 10/7/26