Are you someone who travels for the food? If so, learning that you have to follow a gluten-free diet can feel devastating. Your trips might look a little different in the future, but that’s okay. Traveling while gluten-free can be just as awesome as when you could sample everything in sight—as long as you follow these gluten-free travel tips.
Research
Yes, it sucks. The days of spontaneous dining are gone, and being able to pop into whatever charming restaurant sparks your interest and point at anything on the menu that you want (whether you can entirely read what’s in it or not) are gone. For a successful gluten-free trip that doesn’t end in hunger-induced tears, you’re going to need to do some advance planning.
Download apps like Find Me Gluten Free to get a good idea of which restaurants are gluten-free and actually safe to eat at. (Take the reviews on the app with a grain of salt, as many can be outdated or attributed the cause of something that made them feel sick.) Yelp is another good resource, as you can search by “gluten-free” or “Celiac” in the reviews.
Create your own Google map of restaurants that are gluten-free or safe to eat at so you can easily see what’s around you (or near your hotel) when you need to eat.
Find the Naturally Gluten-Free Dishes
Don’t let your gluten-free diet hold you back from trying new foods. Do some research and figure out what local specialties are naturally gluten-free. Think: injera in Ethiopia, corn tortillas in Mexico, or saag paneer in India. You’re less likely to have to worry about hidden gluten in a dish that’s gluten-free to begin with, and you get to feel like you’re not being restricted.
You’ll still need to ask about cross-contact, so try to stick to a place that doesn’t do many other foods that contain gluten. Often, you might find a food cart or stand that specializes in a single food, which makes it safer for Celiacs.
Bring a Gluten-Free Translation Card
Going somewhere you can’t speak the language? Gluten-free translation cards can be a lifesaver (and meal-saver). These translation cards are available in 64 languages, and clearly communicate what you can’t eat. I like these because they actually explain what gluten is, and point out hidden sources of gluten (like soy sauce) that your chef or waiter can help you avoid. They’re also durable, laminated, and pocket-sized, which makes them easy to carry around and can last through being passed around the kitchen.
I also like these ones from Jodi Ettenberg’s website Legal Nomads. Jodi is a sensitive Celiac traveler, and she created these gluten-free translation cards (with help from local translators) after she kept getting sick from gluten while traveling. These cards are good because they discuss cross-contact (and things like contaminated oil).
Take the Focus (and Pressure) Off Food
Make sure to plan lots of fun, non-food focused activities for your trip. If you make your trip all about food, you’re likely to focus more on what you can’t have. But if you pack your trip full of adventures, sightseeing, and excursions, you’ll be so focused on all of the fun things to do that you won’t miss food as much. Also, try picking out some really interesting or highly rated coffee shops or cocktail bars as stops on your trip, where you can check out the local scene but the focus is on (naturally gluten-free) drinks rather than food.
Make a Dining Plan With Your Travel Companion
Traveling with someone who’s not gluten-free can complicate things further. You don’t want to feel like you’re the reason that they’re missing out on trying the number one rated pizza restaurant in Italy, and they don’t want to eat all the gluten in front of you. Decide ahead of time if you’re okay with going your own ways for a meal or two. This lets you seek out a dedicated gluten-free restaurant to enjoy, and your companion can eat the gluten-containing specialties without guilt. Plus, you’ll each have a fun adventure to talk about when you meet back up!
Make Your First Stop the Local Grocery Store
Even before I was diagnosed with Celiac Disease, I loved visiting grocery stores in foreign countries while traveling. I think they’re a true window into what locals really eat (especially if you keep accidentally winding up at tourist restaurants) and there are so many cool, unique local foods that you’ll find there (and can bring home with you if you like). Figure out the words for gluten ingredients (as well as local rules/symbols for gluten-free certified foods) and go wild grocery shopping. This will give you lots of snacks and meals that you can eat on-the-go or in your hotel room in case you can’t find a safe restaurant to eat at.
Plan Picnics
Sometimes, it’s easier to buy packaged food and know that it’s gluten-free rather than risking it at a restaurant. Once you’ve stocked up at the local grocery store, find a scenic spot and have a picnic meal. It’s safer, romantic, and way more budget-friendly than dining out.
Pack Snacks
I don’t agree with the advice that tells gluten-free travelers they must pack a suitcase full of gluten-free foods. For one thing, I’m a firm believer in the carry-on only style of travel. Secondly, I think travel can still be about trying new foods, and I don’t want to go halfway around the world to eat snack bars that I’ve brought from home, which is why I advise hitting up a local grocery store first thing upon arrival.
However, you should still pack some snacks, in order to get you through the flight to your destination (because airports are notoriously terrible for gluten-free options), and in case you arrive late and the grocery store is closed. Never rely on a gluten-free airline meal, as they often get forgotten (even if you reserve one) or could be subject to cross-contact. These are my favorite gluten-free travel snacks.
Book a Place With a Kitchen (or at Least a Mini-Fridge)
I don’t travel to spend my whole vacation inside my hotel cooking for myself and cleaning up after. However, it can be nice to have the option to have a meal or two in your accommodation. I tend to start feeling kind of terrible after eating out for three meals a day, multiple days in a row, so I like having a room with at least a mini-fridge and microwave so I can buy fun local groceries for easy meals. I especially like having stuff around for breakfast, so that I can eat quickly and get my day started, rather than trying to find an early meal before starting on my itinerary.
Booking.com lets you easily filter hotels on the left search bar by “amenities” and “kitchenette”. An Airbnb or VRBO is also a great choice if you want access to a real kitchen.
Don’t forget to pack these necessities for your vacation rental kitchen if you do book one.
Always Have a Backup Plan
The restaurant you picked might no longer have a gluten-free menu, or the dedicated gluten-free spot you traveled across town for is closed on the day you want to visit. Having a backup plan (or snack) packed is always a good idea.
1 thought on “How to Travel Gluten-Free: The Ultimate Celiac Travel Guide”