Gluten Free Travel: 5 Tips you need to Know
Does traveling seem stressful now that youâre gluten-free? If so, youâre not alone! Planning a trip with dietary restrictions can feel overwhelming, but it doesnât have to be. As someone whoâs been gluten-free for over 13 years due to celiac diseaseâand has visited over 18 countriesâIâm here to help.
In this post, Iâll share 5 gluten free travel tips that Iâve used to make my trips stress-free and enjoyable. These tips are simple, versatile, and perfect for any type of trip. Letâs dive in!
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1. Do Your Research
Imagine arriving in a new city, starving after a long flight, only to realize you have no idea where to find safe gluten-free food. Itâs a nightmare scenarioâbut one you can avoid with a little preparation.
Hereâs what Iâve learned: researching gluten-free options before your trip is everything. My favorite app to use is actually Google Maps. It allows me to look at restaurants descriptions, menus and reviews. You can also save places and create a list of gluten free spots near your hotel or main attractions. A plain old Google search can also give lots of info and also search on social media.
2. Call Your Airline and Hotel in Advance
Have you ever been stuck on a long-haul flight with no safe food? It happened to me once on a 14-hour flight where my gluten-free did not board the plane. All I had was some snacksânever again!
To try to avoid this, request your gluten free meal when buying the ticket. And always call your airline at least 48 hours before your flight to confirm your gluten-free meal request.
When it comes to hotels, email them ahead of time. Ask if they offer gluten-free options for breakfast or if they have mini-fridges or kitchenettes available.
These small steps can make a big difference.
3. Break the Language Barrier
Ordering food in a foreign country can be tricky, especially if the staff doesnât understand what âgluten-freeâ means. Iâve been there! But with some language research it is manageable.
Use apps like Google Translate or DeepL to research a few useful terms like:
- gluten free
- gluten
- bread
- oats
- flour
Have these in mind when visiting your destination. Also have the local language pre-downloaded in your phone, as you might not have a good cell reception in some places.
If you don’t feel at all comfortable with the local language, a Gluten Free Restaurant Card can be a good option. They explain what gluten free is and cross contact in several languages. Just google it, and a few options to purchase will appear.
4. Pack Lots of Snacks
Raise your hand if youâve ever been stuck somewhere with no safe food options. I once spent six hours in an airport delay with nothing but a banana to eat. Trust me, you donât want to go through that!
Always pack an emergency stash of gluten-free snacks. You can never be too prepared. Some of my go-to options include
- protein bars
- cereal bars
- nuts
- gluten-free crackers
- chips
- sandwich
Having snacks means youâll never be caught off guard when safe food is hard to find.
A friend recently found this website, where they offer packed freeze-dried gluten free food that only needs hot water to eat. Seems like a good option for some remote trips, long flights or weekend trips.
5. Visit the Local Grocery Store
One of my favorite gluten-free travel hacks? Visiting local grocery stores. Itâs not only fun to explore whatâs available, but itâs also a great way to stock up on safe food for your trip.
Whether itâs fresh produce, gluten-free bread, or unique local snacks, grocery stores can save you time, money, and stress. Plus, you might even discover new gluten-free favorites!
bonus tip: Bring Your Toaster on Road Trips
This might sound strange, but bringing a small toaster on a road trip is a game-changer. Cross-contamination is a huge risk when using shared toasters in hotels, Airbnbs, or even friendsâ kitchens. I know there are some toaster bags available, but I never seem to find them and if I have the space in the car, why not?
By bringing your own toaster, youâll have a safe way to enjoy gluten-free bread, bagels, or waffles without worry. Itâs perfect for easy breakfasts and snacks on the go!
Ready for Gluten-Free Travel?
To recap:
- Do your research.
- Call your airline and hotel in advance.
- Learn a bit of the local language (or use translation tools).
- Pack plenty of snacks.
- Donât forget to visit the local grocery store!
Traveling gluten-free doesnât have to be stressful. With these tips, youâll be prepared to enjoy your trip without worrying about food.
If youâd like more personalized help with your gluten-free travel plans or anything gluten free, Iâm here to help! Contact me at ashleyglutenfree@gmail.com or book a 30 min FREE call here