If you are preparing to travel with celiac disease, there are a few things you will want to plan to have in your Celiac Travel Kit!
If you have celiac disease it is possible to travel the world safely! But it’s important to know that cross-contamination can happen while traveling.
The most important thing to do to ensure safe travels with celiac disease is to plan ahead.
In our Celiac Travel Kit, we’ll go over how you can plan to travel safely and be prepared if gluten exposure occurs.
This post contains affiliate links for which I would receive a small commission at no additional cost to you should you make a purchase.
Item 1: Find Me Gluten Free
I mention this app in every single one of my travel posts because it is the most important item in your Celiac Travel Kit! It is a necessity for your gluten-free journey!
“Find Me Gluten Free” (FMGF) is a free, smartphone app for gluten-sensitive individuals. It simplifies the quest for gluten-free dining by providing a database of restaurants, reviews, and menus.
All you need to do is type in the location you are traveling to and FMGF will list reviews from other gluten-free diners to let you know how gluten-free friendly a restaurant is.
It even tells you what dedicated gluten-free restaurants are located nearby!
Do NOT wait until you are at your destination to use FMGF – start researching gluten-free friendly restaurants at least a week prior to your trip.
I always recommend listing the sites and attractions you wish to see, their address, and a nearby gluten-free friendly restaurant in a Google Sheet. (Scroll down for a free travel spreadsheet template!)
That way you will know before your trip which restaurants have safe, gluten-free dining options and also are located near the sites you wish to visit!!
Also, call every restaurant or check online to see if they take reservations.
Always book a reservation in advance, just in case.
Two great apps that I use to book reservations are Open Table and Resy.
Item 2: Daily Itinerary
Planning ahead is essential for traveling with celiac disease. That is why you need to have a daily itinerary planned ahead of time.
I know many people like to be free-spirited while traveling, but unfortunately, that is hard to do with celiac disease. In my personal experience, I like to list out my day by day itinerary, what sites I want to visit, any plans we have, and then list all of the gluten-free friendly restaurants near those plans.
You can delete all the rows that you do not need for budgeting, but the two most important sections are your daily plan and “Gluten-Free Friendly Restaurants.”
List all the restaurants you like from Find Me Gluten Free as well as what attractions they are near.
Then as you make your daily itinerary add the gluten-free friendly restaurant into your itinerary for when you’ll be near it!
I personally plan my days around eating, then visit nearby attractions based on the restaurants that I plan on going to. I know that seems backward, but I get HANGRY! And I never want to be hangry towards my husband (or myself when traveling solo).
I know I have to eat lunch by 1 PM and dinner by 7. So I plan to eat around those times and then plan the attractions I want to see around that!
Flying
Flying can be one of the hardest parts of traveling with celiac disease – especially on long, international flights. I do not trust most airliners to serve a 100% gluten-free meal.
Item 3: Book an Accommodation With a Kitchen
When traveling with celiac disease it is always good to have a full kitchen as backup and to save money on a meal or two. Travelling can take you out of your comfort zone with celiac disease, so having a kitchen allows you to have guaranteed, safe food options.
I have been consistently using Airbnb for over 5 years now. Only once have I had a bad experience on Airbnb and it wasn’t the host’s fault. I love Airbnb and will continue using it for my travels. However, I know Airbnb does have horrible customer service.
There are other websites such as Vrbo that will allow you to book a stay with a kitchen if you don’t trust Airbnb.
Whatever website you use always look at the reviews.
For more info check out the post “Can I Travel With Celiac Disease?” on our sister blog, Gluten Free With ADHD.
Item 4: High-Protein Breakfast Items
One of my most important gluten-free travel tips is to eat a high-protein breakfast when traveling!
Like I said, I can get hangry when I am hungry -especially during a long travel day – which can put a damper on any vacation.
There will be times when you’re traveling and you’ll get hungry sooner than you anticipated with no gluten-free friendly food around. It could be because of all the walking you’re doing or you may be tired from a long day.
This is why eating a high-protein breakfast is important! That way you’ll be fuller for longer and don’t have to worry about being hungry while exploring..
One of my favorite high-protein breakfast items is this protein bar from Cliff!
it is one of the best high-protein protein bars out there with 20 grams of protein per bar. The Mayo Clinic recommends 15-30 grams of protein per meal so this bar fits right in there!
Item 5: Gluten-Free Snacks
I also try to pack some gluten-free snacks – like nuts – that are high in protein and small enough to fit in my purse. These are a great option whenever I am walking around. I am able to have something to munch on in between meals!
I always recommend eating a healthy snack….but Snickers is also gluten-free – just saying! Haha.
Item 6: Reusable Water Bottle
Staying well-hydrated is essential for celiac disease and having a trusted water source adds an extra layer of protection, making your vacation worry-free and enjoyable. That’s why I always carry a reusable water bottle with me!
It also will be very useful if you are glutened. I hope you are never glutened while traveling, but having a large, reusable water bottle on hand saves you from going through multiple bottles of water.
In my opinion – Yeti doesn’t keep water as cold as other brands.
I also have a clip like this one so I can clip my water bottle to my bag!
I use a clip for my water bottle on my purse as well as another on my carry-on bag while flying!
Item 7: Digestive Support
People in the celiac groups on Facebook are always recommending Activated Charcoal for when they are glutened. I have never tried it before so I can’t recommend it. Talk to your doctor about what you can keep on hand to help with digestive pain and discomfort – especially if you are glutened.
I suffer from other gastro issues and my doctor recommended IBGard for when I am experiencing discomfort. I love it! But ALWAYS talk to your doctor first before taking any type of supplement or digestive aid.
(I am not a doctor. Only take this product if your doctor says it’s okay for you to take.)
Item 8: Translation Cards
Shout out to the people behind CeliacTravel.com for making these FREE celiac translation cards! (If you use them, please make a donation to them as a thank you for making them!)
These cards help translate your dietary need for gluten-free food into the language of the country you are traveling to.
Incorporating these crucial items into your celiac travel kit can make your journeys not only worry-free but also enjoyable. By staying prepared with useful apps, gluten-free snacks, and clear communication aids, you’ll be well-equipped to explore new destinations with confidence while keeping your health a top priority. Don’t let celiac disease stop you! You will find traveling gluten free to be a life-changing experience!
If you loved these tips or if there is anything in your Celiac Travel Kit that I missed let me know in the comments below! Wishing you safe and happy travels, Gluten-Free Globetrotter!