A Celiac Travel Kit Guide from An Experienced Celiac Traveler
If you’re here you’re probably preparing for a trip and aren’t sure what to bring and planning a trip can be overwhelming. There are no pre-packaged celiac travel kits so you’ll have to DIY your own. These are the things that are always in my celiac travel kit.
Just remember, my celiac isn’t your celiac or gluten-free journey (or anyone else’s). Some of the things I’m comfortable with, you may not be, and you may have a different experience with the restaurants than I did. I hope you do because I had a great experience! But, you do you, no judgment and no pressure. I hope to shed some insight to make your planning easier.
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Medications or other Dr. Recommendations
Hopefully, you have a good doctor. If not find one. Then, be sure to discuss your travel plans with your doctor. Mine has prescribed some medications I can take with me when I travel just in case I get sick.
Before you start traveling touch base with your doctor to get their input.
Snacks
Every celiac travel kit needs snacks.
On a road trip know where you can stop to eat or restock snacks.
For plane travel, bring enough to get you through the travel and the first few days of your trip. Extras if you’re going to be at a conference or something similar. It’s helpful to pack them in gallon-sized bags.
It’s not a bad idea to take the snacks out of your carry-on when you go through security. They’ll tell you that you don’t have to but it almost always gets my bag pulled for screening when I don’t.
Typically I try to be healthy but when traveling I’ve learned it’s more important to bring things I know will sound good. Bring a variety of snacks and try to cover proteins and sweet things that will sound good on a long travel day.
Just remember that you can’t bring liquids or creams onto planes.
These are a few of my favorites to get you started.
Kind Bars– I take several varieties. I love the granola bars and breakfast bars the most.
Individual Trail Mix Bags – These are life savers and are perfect for travel and day trips.
Albanese Gummy Bears– any kind because they’re all so good.
Chocolate – Everyone deserves a treat on a travel day.
Bobos Bars– Make sure to get the ones that are certified gluten-free.
Do Your Research
The research will make every part of your trip much more enjoyable. The work you put in on the front end will always pay off.
Look at blogs and itineraries to get an idea of what you’d like to do.
Research restaurants and foods you’d like to eat on your trip.
The more you know the more you’ll be prepared to make good choices on your trip. It will also help you to know how much you should expect to use/need a kitchen.
Be sure to record what you find so you don’t forget it later.
For what it’s worth, Rome and Budapest are two of my favorite European destinations. Alaska and Hawaii were surprisingly easy to visit as a celiac. NYC, Denver, and San Francisco are a few easy starting destinations to consider too.
Bring a Reusable Water Bottle
Take a reusable water bottle with you. It’s also nice to always have access to a drink. My Swell bottle is my favorite.
Download the Apps
I use Find Me Gluten Free and Google Maps on every trip. Find Me Gluten Free is a good way to crowdsource general impressions of restaurants. Google Maps lets me download maps and drop pins for places to visit.
If the celiac association of the country or city you’re traveling to has an app or even a Facebook group, try to get access to it.
Italy’s app makes traveling so much easier!
A Good Bag
You’ll need something to carry your snacks, water bottle, and medicines on the plane. It will hopefully double as a good bag when you’re exploring. It may take a few tries to find a bag that works for you. Keep trying.
My Kanken backpack goes with me on any day trip but this bag is another one of my favorites for travel.
Packing Cubes
There is so much to keep track of when traveling. Even more for celiacs. Keeping your suitcase organized will make it one less thing to think about. Packing cubes help you keep track of everything in your bag.
Food Storage
Food storage is a must for your travel day or if you plan to visit any gluten-free bakeries. The baked goods aren’t always stored in a way that helps them last. So, it’s not unusual for a reusable bag or Tupperware to be packed in my suitcase.
Battery Pack
Never go anywhere without a battery pack. You’ll need your phone for photos and to be able to look up restaurants and information about food. Always have a way to keep your phone charged.
A Backup Plan
Always have a backup plan in case you get sick. Know what you’ll do each day just in case it happens. Have a plan for how you’ll take care of yourself.
This includes your doctor’s instructions as well as planning ahead of time to be patient with your body.
I’m careful every day but I’m especially careful right before travel days or ticketed attractions I know I’d be sad to miss.
If you have a travel companion who is unfamiliar with what happens when you are accidentally glutened make sure you educate them. They should know what will happen and what you’d like from them before you’re in the situation.
Of course, we hope to never have to use this plan. I’ve managed to be safe on all of my trips so far. But, I still have the plan in the back of my mind. Just in case.
Flexibility and Compassion
All travel requires flexibility but even more so if you’re traveling gluten-free. Restaurants may be closed or you may be less confident in a location after you arrive. Have snacks with you always so you can be flexible.
But, you’ll also mess up. Just recently I was on a trip and forgot snacks. I let myself get into a position where I was hungry and anxious about what I was eating. Then, I was so angry at myself for letting it happen. I’ve done this for 10 years, I know better! It took a few minutes and some deep breaths before I could get myself to a better place. I’m allowed to make mistakes and you are too.
Do your best and then take it easy on yourself.
A Celiac Travel Kit Makes Trips Go Smoothly
With some preparation and planning, you can take any of the trips you want to take. Figuring out what needs to be in your own “celiac travel kit” will come with time. Once you get it dialed it will make travel feel much easier.
I’ve done so many things I thought were impossible when I was first diagnosed. Start small and build confidence.
Don’t let celiac hold you back; if I can help, please reach out.
How do people with celiac disease travel?
To travel safely with celiac disease be sure to do lots of research and planning. As long as you plan ahead and take precautions (like getting accommodations with a kitchen) you can travel anywhere!
Is celiac disease considered a disability under ADA?
Yes! This means that airlines have to let you bring on any medications that you may need even if they end up in a different bag than your carry-on. It’s never been a problem for me but it is good to know you have some protection.
Do airlines serve gluten-free meals?
Yes, airlines generally have gluten-free meals. Like with all airplane food, they aren’t always the best.
Be sure to request your special meal ahead of time. You have to request several days before the flight but I usually do it super early.
But, they also make clear that just because you request a gluten-free meal that doesn’t mean it’s guaranteed,
How do I request a gluten-free meal on a flight?
The easiest way is to use the airline website or app. Look for the “special meal request” option that’s typically under your flight details. If you have problems you can always call or chat with them too.
