Oh, Las Vegas: the self-appointed “Entertainment Capital of the World.” Are you looking to booze it up and then throw down at the tables? Then you don’t need a city guide – you can do that literally anywhere, anytime in this city. Even the grocery stores and gas stations in Las Vegas have video poker machines. Here in Las Vegas, there’s no last call and generally no windows in the casinos or bars (except at Encore – they have lovely casino views, but those table minimums are way beyond my budget). Time ceases to exist in these places – and that’s done on purpose – until suddenly it does again and you wonder where the day (or night) went. Although losing a day or night drinking and gambling can be super fun, a gluten free and/or autoimmune Las Vegas guide won’t focus on where to drink, gamble, or lose entire nights.

I’ll be honest – after a “typical” Vegas weekend I usually feel like garbage. Is it an amazing time? Heeeeck yes, especially if you have a big fancy room, long days of giant fruity drinks at the pool, and plenty of money to lose in the casino. Is it good for you? Eh, questionable.

So here’s a secret, and I promise it’s not a total bummer: not every visit to Las Vegas has to be the knock-down drag-out tourist gone wild experience. You can absolutely hit up Sin City, have a ton of fun, and also take care of yourself and your health needs. As far as food, there are plenty of restaurants that are able to accommodate food allergies. In my experience, Las Vegas is not quite as gluten free friendly as other cities, but you can absolutely get by. AIP, however, might be hard to come by. Outside of food, there’s plenty to do in Las Vegas that has nothing to do with eating or food allergies at all.

So, here’s what to know:

History

Founded in 1905, Las Vegas is a newer city. Las Vegas began as a railroad stop and continued to develop as it served workers building the Hoover Dam in the 1930’s (then known as Boulder Dam). Las Vegas grew in popularity in the post-war era of autocourts and motels and eventually segued into the conglomeration of mega-resorts it’s known for today. Yes, the mob ran Las Vegas for a while but now it’s run by the corporate mobs of MGM Resorts and Caesar’s Entertainment (ha! but also true).

Gaming alone no longer supports the economy of Las Vegas – here you can find world class shopping, restaurants, and entertainment. Conventions and trade shows bring business folks wearing suits, while leisure tourists with yards of margaritas flock to the city for its qualities as an adult playground. In Vegas, you’ll also find van dwellers, rock climbers, and all-around nature enthusiasts – it is a great city in which to access the desert, mountains, and parks of the southwestern US (and it also has a large airport serving airlines that like to run deals).

Neighborhoods

A visitor to Las Vegas will likely spend most of their time in one of two areas: The Strip or Downtown. However, if you’re looking for the “anti-Vegas” experience, you might want to check out Lake Las Vegas. It’s about 45 minutes out of the city. Or, if you’re a nature-lover, you can skip civilization altogether. But if you’re here to read about visiting the city itself, let’s get back to the two main tourist areas:

The Strip: Lavish, over the top mega-resorts. Dayclubs. Nightclubs. World class restaurants. Higher table minimums. Looks walkable but let me tell you – those casinos are WAY farther apart than you think. Just take a cab or the Deuce, especially when it’s 115 degrees (and yep, taking a city bus down the Strip is called taking the Deuce).

Downtown: Less shiny and less over the top, but in a good way. Older. This is where the city of Las Vegas began. Cheaper properties and more run-down casinos. Lower gaming minimums. More walkable, but Fremont Street can get beyond crowded on weekend nights and holidays. Your best (and last – it’s being phased out) shot at quarter roulette is at the El Cortez – don’t even think of being able to gamble for that little on the Strip.

Where you’ll find me: Downtown, for sure.

Where to Stay in Las Vegas

• If you have your own van or RV, there are campgrounds and RV parks all around town. Circus Circus has the only RV park on the Strip. Personally, I’d park the van and stay in a condo.
• If you have autoimmune food restrictions/preferences and want your own kitchen: there are a variety of condo towers on the Strip and Downtown. You can find them all over Airbnb or VRBO.
• If you want to have your own kitchen but still feel like you’re part of the Las Vegas “scene,” MGM Signature and Vdara are two condo towers (both smoke and gaming free, but operated by and attached to casinos), right in the heart of the Strip.
• If you want to stay in a hotel/casino:
  • The Strip: Cosmo – fun, trendy, has an amazing pool that overlooks The Strip and a great art collection
  • Downtown: Circa – one of the newest properties in Las Vegas with a breathtaking view from the Legacy Club
  • In my experience, pretty much every Las Vegas hotel room has a minibar. NONE have a minifridge. Your minibar is NOT a fridge – the items are billed by weight. Don’t mess with the minibar if you don’t plan on paying for what’s inside of it, and this includes trying to store food! Also, I’ve tried in multiple places to get a microwave – even pulling the “food restriction health need” card – and it’s pretty much unheard of. Unless you are staying in a condo, do NOT plan on eating in your room in a Las Vegas casino (with the exception, of course, of very expensive room service).

Where to Eat Gluten Free in Las Vegas

• The Strip:
  • Yardbird, at the Venetian – can you say GLUTEN FREE CHICKEN AND WAFFLES??! And they’re SO good. 100/10, definitely go.
  • True Food Kitchen, at Caesars – TFK is a chain that’s dedicated to seasonal food while being beyond attentive to dietary restrictions. Also, they’ve got a great mocktail menu for those trying to watch their alcohol consumption.
  • In N Out Burger, at the LINQ – a rare fast food treat! Ask for a burger protein style and mention it’s for an allergy to gluten. They only fry french fries so you don’t have to worry about the fryers. This location is always busy, but it’s never made me sick.
  • Honorable mentions: Mon ami Gabi, Maggiano’s, El Segundo Sol
• Downtown:
  • Le Thai – the ginger fried rice is a go to! Note: Le Thai gets really busy and doesn’t take reservations, so plan ahead.
  • Evel Pie – GF dough that’s made separately from the rest. You can’t buy it by the slice like the rest of the menu, but it’s chewy and delicious. Dive bar vibes but with great service.
  • Carson Kitchen – the GF options are a little limited here, but what they have is fantastic.
• Venturing out of the tourist areas:
  • Senza Gluten Free Bakery – excellent baked goods from a gluten free facility (entirely GF facilities are rare in Las Vegas).
  • Firefly – tapas with an extensive GF menu and the BEST sparkling sangria.
  • Lazy Joe’s – gluten free fried food! Their breading and fryers are Celiac safe. Enjoy the rare opportunity to have fried fish, chicken, mozzarella sticks, and onion rings!
  • Lotus of Siam – James Beard award-winning Thai food with extensive gluten free options.

Where to Find Culture in Las Vegas

• The Strip:
  • Absinthe – Buyer beware: this is NOT a family friendly show…but it’s hilarious. It’s my favorite of the Cirque-style shows in Las Vegas. It’s in a smaller, intimate tent setting at Caesars. Runner up (and family friendly option): Cirque du Soleil’s LOVE, based on the music of the Beatles, at the Mirage.
• Downtown:
  • The Neon Museum– Take a walk through the history of Las Vegas, presented through giant, decommissioned neon signs. Available during the day as general admission, or at night with guided tours. Some of the signs light up at night, and that’s when I recommend you visit. It’s entirely outdoors, so dress for the heat and/or cold (yes, it gets cold at night in the desert). Pro tip: they sell out, buy your tickets in advance.
  • DTLV Art Walk – Street art has been exploding in the Las Vegas area, thanks in part to the Life is Beautiful Festival. Support a local small business and sign up for a walking tour of some of the city’s amazing street art.
  • SIGMA Derby – Ok, so this isn’t culture as you’d typically interpret it. But if you haven’t played a quarter slot while drunkenly yelling at plastic horses with a group of boisterous strangers, then you don’t know the first thing about Vegas culture. Located on the second floor of The D casino, it’s the last functioning SIGMA Derby in town and it’s not the easiest to maintain. Catch this cultural gem before it’s gone forever.

Where to Find Nature Near Las Vegas

• All of the following are outside of Las Vegas:
  • Red Rock – Red Rock is accessible on many levels – you can walk in and hike or rock climb, you can drive the 13 mile scenic route and take in the sights from the comfort of your car, or you can hire out a tour. There is a fee to drive into the area.
  • Mount Charleston – Less than an hour from Las Vegas, Mount Charleston is free to access. There are hiking trails, campsites, and picnic areas. The mountain is usually 20-30 degrees cooler than the city, which is a nice break in the summer. Beware in the winter – you might need chains. If you chose to visit the beauty of Mount Charleston, please be respectful of the residents.
  • Valley of Fire – Valley of Fire State Park is a bit of a longer drive from Las Vegas, but it’s still an easy day trip. Here you’ll find some of the most beautiful red rock formations you’ve ever seen. There are group and individual campsites – individual sites are first come first serve, though. Limited cell service. On the drive in, watch for massive spiders on the highway. We’ve seen them every time we’ve visited, and yes, they’re visible from your car at 55 mph.

Free To Do in Las Vegas

• The Strip:
  • Bellagio Fountains – I try to steer clear of the super touristy, but you just can’t skip the Bellagio Fountains – they’re iconic for a reason. Beautiful and free, they happen every 15 minutes after sunset (unless there’s wind). There will be a crowd, so stay for a while as people come and go. Don’t jump into the lake (yes, this happens frequently. Yes, you’ll get arrested).
  • Pinball Hall of Fame – Entry is free, but playing will cost you a few quarters. They own over 400 games and that translates to hours of old-fashioned, good, clean fun in the middle of Sin City!
• Downtown:
  • Fremont Street – Slotzilla Zip Line, free music, and world’s largest LED screen…all of which most folks pair with giant frozen drinks (I personally avoid the giant drinks and stick to the free ones I get while gambling – so make sure they’re allergen free if you decide to partake). Shows on the video canopy start every hour in the afternoon and into the night. Pro tip: watch those pockets while you’re staring up into the sky.
• South of the Strip:
  • Seven Magic Mountains – An art installation of giant colorful boulders in the desert, just south of The Strip. Created by Swiss artist Ugo Rondinone.

Overall Autoimmune Tips for Las Vegas

• Just stay in a condo. They aren’t quite as close to the action, but you’ll struggle to prepare your own food otherwise.
  
• If you stay in a casino, an overabundance of kindness and a $20-50 tip at check in will help you get a room in a more quiet area where you can get better rest (or maybe even an upgrade to a suite).
  
• There’s a Whole Foods on the south end of The Strip, not far from the airport. There aren’t many other grocery stores near. If you have a car, you can hit up Sprouts – there’s one on Tropicana and one on Rainbow that aren’t too far away. Ensuring you have access to a kitchen and visiting either Whole Foods or Sprouts are going to be two of the best ways to accommodate autoimmune dietary needs.
  
• I can’t count the number of world class spas in this city – an afternoon quietly relaxing in one will do wonders for your stress levels. Pro tip: a lot of hotel/casino spas have their own private pools, and you can order food there too (GF might be a struggle – but they usually at least have fruit). Booking a treatment typically gets you access to the entire spa all day long, so make a day of it.
  
• There are plenty of ways to gently move your body in Las Vegas, and plenty of nature to explore within a short drive.
  
• The heat and walking can take a toll – however much water you think you need to drink, drink more. Rest often.
  
• Tip literally everyone in Las Vegas – valets, bell people, front desk, tour guides, concierge, bartenders and waitstaff. If you win? Definitely tip out whoever delivers the cash – be it a slot attendant, a table dealer, or a bartender.
  
• There are plenty of free or low cost things to do in Las Vegas – you can spend a small fortune if you want, but you don’t have to!

Clickable Quick Guide to Las Vegas

If you want to download a free PDF of just the highlights of this post, click below! You’ll find all of the above links in one handy dandy spot!

We hope you find the perfect balance of fun and relaxation in Las Vegas. If you have your own tips, feel free to share them in the comments!