10 Tips for Travel with Celiac in 2024 (by a Celiac)

When I was diagnosed with celiac I thought my traveling dreams were over, and they’d only just started! How was I supposed to travel with celiac disease when living life at home was so hard? It took a while for me to learn that traveling didn’t have to end.

There are still times I get anxious or overwhelmed but I’ve learned how to travel with celiac, and you can too!

Since my celiac diagnosis 10 years ago, I’ve traveled to 29 countries, 32 US States, and 29 US National Parks.

I’ve camped in the bush in Africa, taken trains across Europe, hiked around Machu Picchu in Peru, slept in a van in Yosemite, and traveled around Southeast Asia.

I’ve managed to successfully avoid gluten on every trip.

Traveling with celiac is possible. I’ve dialed my system…and yes, there’s a specific system. To have perfect vacations with celiac you’ll have to put in a little work. But, it’ll be worth it.

These are the top 10 things I do to have incredible trips as a celiac. 

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.

Some of the links on the page are affiliate links. If you choose to purchase from one of the links, I earn money at no extra cost to you. I’ll only recommend brands I’ve used and love (or an alternative I would book myself). As an Amazon Associate, I earn from qualifying purchases. I always pay for my own travel. I’ll be sure to let you know if that ever changes. If you choose to click through and purchase – thanks so much for the support!

1- Have Access to A Kitchen

This is probably the most important thing you can do. If you have access to a kitchen so much stress will dissipate. You won’t feel like you have to eat at that restaurant that looked okay but now seems questionable. You always have options when you have a kitchen!

I know it isn’t fun to think about cooking when you’re traveling. I get it. But, it’s better to cook than to be stressed, anxious, or sick.

You don’t have to cook every meal. Picking up yogurt and fruit for breakfast is a way to alleviate a meal that is typically hard to find.

Plus, you’ll be thankful for simple dinners if you’ve been stressed about your food for days.

There are three options to consider below. No matter which option you pick, consider washing your dishes before you use them. I don’t worry about it at home but I don’t think people wash dishes thoroughly in rentals.

Air BnB

The most obvious option for a kitchen is staying at an Air Bnbo or VRBO. These are both great options. I know there are several problems with the Air BnB business model. But, they open up travel destinations to people with food allergies. I read all of the recent reviews before booking an Air BnB. I’ve had the best luck booking locations with a super host. Bonus, see if there are options near any dedicated gluten-free restaurants you know you want to try.

Apartment-Style Hotels

Before my celiac diagnosis, I had no idea there were apartment-style hotels. They exist and they are amazing. It’s nice getting a condo-like room with a kitchen without the stress of dealing with Air BnB.

Be on the lookout for apart-hotel rentals when you’re traveling. You can search for them on sites like hotels.com. They’re easy to find once you know they exist.

Hostels

My hostel staying days were before my celiac diagnosis. But, most hostels have shared kitchen space. So, in a pinch or on a budget, they could be an option. You can also find hostels on hotels.com.

2- Start with Celiac Friendly Trips

I’m a firm believer that you can travel anywhere with celiac disease. But, I’ve done it enough to know that some places are easier than others.

In the United States, start with trips to New York City or Portland, Oregon.

These cities, and others, have thriving gluten-free scenes. In cities like this, you’ll find dedicated gluten-free restaurants so eating out will be much less stressful. There are so many options for different foods you’ll be sad to go home! You still need to do your research but it will make your job easier. Portland is a gluten-free dream.

Internationally, Italy is an easy top choice for celiacs. It doesn’t seem like it should be but it really is. Gluten-free pizza, pasta, gelato, and tiramisu plus all of the history and culture. It’s a dream.

London is an easy option especially since there is a common language.

Australia is a long flight but they are very gluten-free friendly. My first international trip as a Celiac was to Australia. It holds a special place in my heart.

3- Find the Local Celiac Group

Before you travel, look up the local celiac support group. Some are better than others but you can typically get a good idea of restaurants from them.

The Italian Celiac Association even has an app you can download. For $5 you can get access to their whole app for 2 weeks. They have an interactive map of all of the AIC-certified restaurants. The certification is no joke so these restaurants are where you want to be.

I found the Portuguese Celiac Association website very helpful before and during the trip to Portugal.

If there isn’t an official website there may be a Facebook group or something. If nothing else find a gluten-free travel group on Facebook and ask some questions.

4- Set yourself up for Success on Travel Days

Travel days are the worst days for everyone. But, as a celiac, they will be your hardest days. Airports are not very celiac-friendly and you’re at the mercy of the airlines on the flights. Take control of your travel days.

On the Flight

Before your flight, request a gluten-free meal. This is relatively easy to do from the airline’s website or app. Requesting a gluten-free meal doesn’t guarantee you’ll get one. It doesn’t mean it will be your favorite meal. I’ve always gotten my meal when I request it. It’s usually some kind of chicken and rice or curry. The plus is that you get your meal before everyone else. So, that’s nice.

You have to request your meal in advance. I usually try to do it on booking. Then, I forget I’ve done it and obsessively check. Make sure it’s taken care of at least a week out in case you have any issues. If your flight changes, you’ll have to re-request. If it’s a last-minute change they won’t be able to accommodate your meal.

Before and After the Flight

This brings us to the next point, plan your food on your travel days. Eat every chance you can. If I know an airport doesn’t have many options, I’ll pack a lunch from home or from a restaurant I trust.

I love smoothie shops in airports and I’ve mastered the art of concocting a high-calorie smoothie when there aren’t other food options. You’d be surprised how much this happens.

Don’t bank on Chick-fil-A in airports. I know it’s a gluten-free go-to but the airport locations don’t always have the grilled options.

This will come up later but, pack snacks. I always pack enough to get me through the entire travel day if I have no other options.

Pack things you like. I could pack some healthy quinoa bowl but I know I won’t eat that on the plane.

My favorite bars, gummy bears, chocolate, and trail mix always come with me.

I’ve learned that I have to eat. Eating not-so-healthy things is better than not eating but I still try to bring a mix of protein, sugar, and moderately healthy things.

Pick a restaurant or grocery store you want to go to after you leave the airport. You may not be hungry but if you are it’s nice to know you have a plan.

5- Research EVERYTHING

Research everything. You want to know the things to do and when they’re open.

You’ll want to understand public transit and the general layout of the city you’re visiting.

But, you’ll be researching so much more.

I was at a food truck festival in NYC and met another celiac who’d had serious trouble eating.

My travel partner looked at her in great confusion because all I’d done was eat for the 3 days we’d been in the city. I’d done my research so I knew where to find bagels, bakeries, pizza, Chinese, and more.

She hadn’t done her research and was struggling even though NYC is an oasis for celiacs.

Things you should research include:

• Make sure you know what the grocery stores are called. I can usually find something by looking for “market” or “supermarket” but it’s so much easier if you know a couple of names.

• Look up the restaurants you feel comfortable eating at. Record where they are located and what they’re close to. Resources like Yelp, TripAdvisor, and Find Me Gluten Free are great places to get started. Look for gluten-free travel blogs that give restaurant reviews. You always have to decide for yourself but reading about the experiences of others is helpful.

• Look into the local food. Are there naturally gluten-free foods? Are there common hidden ingredients you should be on the lookout for? Knowing the answers to these two questions has saved me a million times.

• Do you need to bring something from home to supplement? Typically this has been dried pasta, snacks, or spices for me. I haven’t had to do it much but it’s a game-changer when I need it!

I keep an offline Google doc with my notes. It’s easy to forget some of the details. There’s so much to remember and writing it down makes me much less anxious when I’m traveling.

6- Learn what Questions You Need to Ask

As you research, pay special attention to the questions you need to ask. In Morocco, I needed to ask for rice instead of couscous.

In Portugal, I needed to make sure nothing came with any bread.

In Isla Holbox Mexico, it was making sure there was no soy sauce.

Knowing what I needed to ask helped me be confident when I was ordering. Other cultures won’t always understand celiac. So, I do everything I can to keep myself safe.

7- Plan your Meals

It’s undeniable that celiac takes some of the fun out of traveling. Having to plan all of your meals isn’t fun. But, it’s more fun than being sick!

The planning doesn’t have to happen before you leave as long as you’ve done your research. But, you can plan all of your meals before you leave.

Know what restaurants are near where you’ll be exploring. If there aren’t any make plans to come back to your kitchen or pack a lunch. If you are running out of restaurants or want a non-stressful evening, head to the grocery store and pick up ingredients for a simple dinner.

I’ve found it helpful to curate a list of a few easy meals that I know I can get the ingredients for at any grocery store.

This is usually some kind of pan-seared meat, baked or roasted potatoes, and some kind of vegetable. It won’t be my favorite meal but it keeps me grounded knowing I have options.

It’s not fun that I can’t just pop into a bakery or a restaurant that looks fun. But, it’s worth it to be safe.

8- Always Pack Snacks.

This is my number one celiac rule. I live by it at home and when traveling. I always have a bar or three in my bag. This is especially important on travel days but it’s important to take snacks with you anytime you leave your hotel or air BnB.

If you know you’ll be on a long day trip, go to the grocery and get something for lunch. Then, pack snacks.

As you start running out of snacks, head to a grocery to restock. What I’m snacking on depends on where I am. Sometimes I can take advantage of local bakeries, sometimes I find interesting bars, and sometimes it’s fruit.

Having snacks has saved me so many times. Maybe the restaurant you were going to eat at is closed, or you missed your train and are getting back later than you planned. It could be that the restaurant you picked didn’t inspire confidence. No matter what the reason, snacks give you options.

It’s so much easier to make a sound decision when you aren’t starving. Being hangry doesn’t make anything easier.

9- Pay for International Data on your Phone

For international travel, you’ll likely want to make sure your phone works. I have a phone plan through Google Fi that doesn’t upcharge for international data.

In almost every country I’ve traveled to I can just turn on my phone and access data like I would at home.

I know some plans charge $10/day for international data.

It may seem silly but it’s so worth it.

You don’t need to post on Instagram or anything but being able to google restaurants in a pinch is a must.

Even if you don’t turn your data on every day you need to make sure you have the option if you need it.

No matter how well you plan your day sometimes restaurants are closed or plans change. If you can’t look up another plan you’ll be more likely to make a questionable decision.

On the same note, download the map of the area to your phone so it’s available offline. This will allow you to navigate without data.

And, bring a battery pack. Your phone is no good to you if the battery dies.

10- Be Flexible and Have a Backup Plan

Flexibility is key for any trip but even more so if you’re traveling with celiac disease (or another food allergy). Be willing to roll with it when restaurants, parades, or anything else upends your day. It will happen and it’s okay.

Have a few backup options and snacks so you can carry on undeterred!

Don’t be afraid to change plans if something doesn’t work like you thought it would. This is easiest if you book refundable activities and lodging when possible.

Tokyo was a really hard city for me. I was hungry for 2 days when we first got there and then cried at the airport.

We ended up changing our trip around to spend more time in Kyoto and less time in Tokyo. It was some work and a little stressful but the trip was much better for it.

Bonus Tip: Go Easy on Yourself.

No matter how many trips you take you’ll have a chance to run into problems.

If you get glutened take a breath. Then, go through your routine to make yourself feel better. Be gentle with yourself.

It happens and it’s okay. You’ll get through it.

I’ve been doing this for a long time and was at a restaurant in Italy when I panicked because I didn’t ask the questions I usually do.

It wasn’t AIC certified and I didn’t clarify as much as I usually would have before ordering. I was tired and hungry. I’d forgotten to pack snacks that day. I was traveling with family and not with my husband. He looks out for me.

They had no idea how to take care of me, or get back to the Air BnB, for that matter.

I almost cried from the anxiety while sitting in the restaurant.

It was fine because it’s Italy and they’re amazing.

But, I was exhausted after that meal and angry at myself for getting into the situation in the first place. It took some time for me to let it go. But, I had to get over it. I’m not perfect and that’s not a fair expectation.

Go easy on yourself.

Travel with Celiac is Possible

You can travel with Celiac! I haven’t found a trip yet that I couldn’t figure out. Some took more work than others.

I want you to live all of your travel dreams. If there is any way I can help please reach out. Seriously, I mean it, I’ll help you!

If you’re interested in how I navigate concerts and events I’ve got you there too.