Planning a vacation is usually an exciting thought; however, for people with gluten sensitivities or celiac disease, the idea of traveling to unfamiliar places can seem overwhelming. However exploring new destinations, even with celiac disease, is entirely possible and even life-changing! In this guide, we will explore realistic suggestions and techniques to make sure eating gluten-free while traveling does not become a burden to you!
Research and Planning:
The number 1, most important tip for traveling gluten-free is to do thorough research weeks before you leave (and I’m not talking about researching hotels and flight prices).
Before you decide on where you’re traveling to you need to research if your planned destination has gluten-free options that will be safe for you. You can do this through websites like Find Me Gluten Free, TripAdvisor, Google Maps (by reading reviews), and gluten-free travel blogs – like this one!
If you’re stuck traveling to a destination that does not seem safe to you (if you’re traveling for work or your kid’s soccer tournament, for example) don’t fret! There are other options for you as well.
While the last thing anyone wants to do on a trip – especially on vacation – is to cook. It may be the safest option for you!
I always recommend booking an Airbnb, Vrbo, or an apart-hotel that has a kitchen. That way if you do not feel comfortable eating the local cuisine, you can make your own meals or buy microwaveable meals from the supermarket to pop in the microwave or oven!
Your safety is always more important than anything else. Do not hesitate to reach out to fellow vacationers for recommendations! I’m always open to answering questions about eating gluten-free while traveling via email @ yourceliacguide@gmail.com !
Communication is Key:
If you’re traveling to a country with a different language than your own, make sure you’re prepared to explain your gluten restrictions.
Don’t worry you don’t have to become a language expert you only need to know key phrases! Like “senza gluten” in Italian.
I printed it on cardstock and brought it with me wherever I went. Fortunately, in the major cities of Italy, I didn’t need it because of the restaurants I ate at.
Dedicated Gluten-Free:
Choosing restaurants that provide dedicated gluten-free kitchens is a game-changer for gluten-free travelers. In many major cities around the world, you will find several restaurants that are “Dedicated Gluten-Free”, meaning there is absolutely NO gluten anywhere in the restaurant (other than maybe beer served at the bar).
This is my favorite part of traveling! I only have access to 2 dedicated gluten-free restaurants within an hour of me. Yet when I travel I eat at at least 1 or 2 dedicated gluten-free restaurants per trip!
It’s truly an incredible feeling being able to eat whatever I want without a single worry about gluten!
Eating Gluten-Free While Traveling on Airplanes
Flying is usually the only place I run into issues while traveling gluten-free. I do not always trust and I do not fully recommend eating gluten-free airplane meals.
Here’s how I tackle 9 hours flight with celiac disease!
I bring my own food and a TON of snacks! As long as there is no liquid (a side of salad dressing, soup, etc,) you can bring food onto your flight.
If I needed to I would bring a Jersey Mike’s sub, a gluten-free bagel or protein bar, gluten-free pretzels or chips, and some chocolate for dessert!
I’m lucky that my local airport is Newark International Airport (EWR), I also usually fly United which is more gluten-free-conscious than other airliners. When I fly out of EWR their gluten-free meal is safe and tastes incredible (it’s usually Chana Masala). Still, I usually do NOT trust eating their gluten-free meal while flying from any other destination even on United.
Airport Lounges
Next, I know I am privileged to write this part of my post. Most people cannot afford to travel as extensively as I do with celiac disease because celiac disease is such a financial burden to many people. (This is why I’m committed to helping charities that help food insecurity among gluten-free families).
I am fortunate that I have access to United Lounges every time I travel. The United Lounge at EWR is incredible (as well as all the newly renovated United Lounges throughout the US). All the food served at the new United Lounges is marked for allergies. I can also ask the staff to make me a fresh plate of food in the kitchen to minimize the risk of cross-contamination of the buffet.
I’ve eaten at the EWR United Lounge about 12 times in the past two years and I have not had an issue once. There, I’ve eaten pork chops, chicken thighs, pot roast, rice, salad, eggs, and many other things!
I’ve eaten similarly at the Denver United Lounge, and even had a Udi’s Gluten-Free Bagel at the Boston United Lounge!
The way I always have access to United Lounges is by having the United Club Credit Card. I know most people do not have the financial means to afford it. But for me, flying as much as I do with celiac disease, I make affording this card a financial priority in our household.
You can find out more about the United Credit Card by clicking here!
Connect with the Local Gluten-Free Community:
Social media and online boards have created a global network of people sharing their gluten-free lifestyle. Tap into those communities searching for advice, share tips, and connect to locals who can provide firsthand insights into gluten-free eating options.
Locals regularly recognize the high-quality hidden gems that may need to be indexed in traditional journey guides.
You can check out the Facebook Group – Gluten Free Travel Around the World by clicking here!
(Try to) Have a Positive Mindset:
An excellent attitude is a crucial companion for any gluten-free traveler – but that is NOT always easy!
I’ve cried a handful of times on vacation because I didn’t do proper research ahead of time or because I found myself trying to be spontaneous and then it not working out.
Your feelings are COMPLETELY valid when you’re upset, overwhelmed, or feeling confused while traveling gluten-free.
Try to communicate to your travel companions ahead of time that you may struggle with feeling overwhelmed while traveling. Tell them they can help you by having the app “Find Me Gluten Free” already downloaded on their phone to help research nearby places to eat.
It is definitely hard to stay positive most of the time being gluten-free. However, don’t let the fear of being overwhelmed stop you from traveling!! I guarantee you if you are traveling to major destinations you will eat better there than you will in your local town (unless you live in New York City, haha)!
My Advice for Eating Gluten-Free While Traveling:
Never hesitate to reach out to me if you have questions about gluten-free travel! I love helping others explore and travel the world. Email me anytime at yourceliacguide@gmail.com!
Traveling has truly changed my life and has shaped me into the person I am today. I love traveling even more now being gluten-free! I hope traveling gluten-free will change your life for the better as well!
