Gluten-Free Travel: Advice From a Celiac Traveler

Gluten-free travel can be stressful. It can be overwhelming to look at a new destination, get excited about what you can see, and then realize you have to figure out how to eat. I remember wondering if traveling with celiac was even possible. After 10+ years of traveling gluten-free, I’ve felt all of the stressors. It’s okay if it makes you anxious. There are trips I go on that still make me nervous! 

But I can also say that gluten-free traveling is 1000% worth it. 

And it doesn’t have to be as hard as it feels.

These are my top tips for making gluten-free travel more approachable and less stressful.

1- Decide Your Destination Strategically

Research and planning will be your best friend as a gluten-free traveler.  I’m a firm believer that you can travel anywhere in the world with celiac disease. I’ve traveled gluten-free to 33 countries and counting. But I’ve also learned that some places are easier than others. 

If you’re new in your gluten-free travel journey, set yourself up for success. Don’t try some obscure trip, no matter how high it is on your bucket list. Trust me, you’ll be stressed enough trying to figure out what you will eat. There is no reason to make it harder than it needs to be!

Start with something easy. In Europe, Italy is a celiac’s dream. Budapest was incredible for gluten-free food. The number of dedicated gluten-free restaurants was shocking.

If you’re an English speaker, London and Edinburgh are also good picks to start with.

In the United States, Portland is as easy as you can find. There are incredible places to eat and access to the outdoors! New York City is a classic too. The gluten-free food offerings in NYC will keep you well-fed as you explore. 

Get your strategies figured out in a place that’s as safe for you as possible. Then, branch out to more challenging locations.

2- Research Before You Travel

Even if you’ve picked an easier gluten-free travel location, you still have to do your own research! 

One time, I was eating my way through NYC on a trip with a friend. I talked to another gluten-free traveler at a food festival. She told me she was having a terrible time finding anything. My friend’s mouth actually fell open when she said, “Really? All we’ve done is eat!”

The difference?

I did my research. The other celiac did not.

I enjoyed eating bagels, pizza, empanadas, and cupcakes. She struggled.

If you get nothing else from me, Do. Your. Research.

I’m sorry to say it, but winging it is not your thing now that you’re gluten-free.

Look up restaurants. Make a list of the ones you feel comfortable eating at and where they are. I love a Google Map for this. Pro Tip – follow them on socials and triple-check their opening hours. Check their social media before you head out to make sure they aren’t unexpectedly closed.

Deciding where to eat is still one of the hardest things when traveling. Having a pre-researched list with their locations will save you a million hours of stress.

Don’t get caught without a plan.

3- Stay Somewhere With A Kitchen

A kitchen makes all things less stressful. Especially if you’re new to gluten-free traveling, make it a priority to have access to a kitchen.

I love having a place to plan my breakfasts and lunches. Plus, you can always take control of your food with a kitchen. 

I know, cooking it’s always what we think about when we think about vacations. But, it’s always better to cook than to be stressed, anxious, or sick.

Take a few very simple recipes from home and head to the market where you’re staying. Supermarkets are usually easy to find and navigate. 

Plan for simple meat, vegetable, and fruit meals to make it even easier.

Even if you don’t use the kitchen in your accommodation for much, the peace of mind is worth it.

After 12 years and 33 countries, I have a system for determining if I’m comfortable without access to a kitchen.  You’ll find your boundaries and what you’re comfortable with, too. But, starting out, give yourself every option. 

Even now, I’m fully confident that I can travel anywhere if I just have access to a kitchen and a market. I may miss out on some experiences but it’s worth it. I’d rather cook than miss out on something incredible because I’m sick.

Look at Air BnB and VRBO. But, also look at aparthotels and hostels. Booking.com allows you to sort by places that have a kitchen or kitchenette.

4- Embrace Markets and Grocery Stores

Don’t be intimidated by local grocery stores and markets. They can be your best friend!

If you have a kitchen, you’ll want to check out the grocery stores. 

But, even if you don’t have a kitchen, you’ll find fresh produce for snacks. The fruit I find at markets is usually better than any I can get at home. If you find a roadside stand selling fruit I 100% recommend trying it. My favorite apricots and cherries have been purchased from little stands!

I’ve found at least one packaged snack in most grocery stores. I always look even if it feels unlikely.

Research labeling practices before you go so you know what you’re looking for.

For example, in Argentina, gluten-free may be listed as Sin Gluten or Sin TACC. The TACC is an acronym for all of the sources of gluten. 

Use Google Translate to read labels on products not labeled as gluten-free.

5- Use Technology to Make Life Easier

No app is going to be an infallible solution and technology can’t solve everything. But that doesn’t mean they don’t make life easier.

I use Find Me Gluten Free. I know there are others.  I have learned to use FMGF in a way that works for me. 

Find dedicated gluten-free restaurants. Do a deep dive into reviews for other restaurants to see how they do. Reach out to restaurants before you travel if you have questions.

Find your app of preference and figure out how you want to use it when you travel.

Honestly, download more than one so you can cross-reference!

If the local Celiac Association has an app, download that too. The one in Italy is incredible. 

Use your other apps to make life easier. Save restaurants to map on your phone, make a Google doc of your restaurants available offline so you always have it,  and use Google Translate.

6- Learn How to Say “Gluten-Free” in The Language (and/or bring a restaurant card)

No matter how much research you do, you’ll still have to communicate your needs when traveling. It’s just part of life with celiac.

Learn how to say “gluten-free” and how to look for gluten on food labels at the grocery store.

You can keep a note on your phone with the words and phrases you want to remember.

If you feel better traveling with a gluten-free dining card, you should. But this really shouldn’t be plan A. Don’t plan to walk into any restaurant with your card and have a good experience. 

It’s a good communication plan. But it shouldn’t be your only plan. 

Also, not all dietary cards are created equal. I’ve used some that are made and supported by other gluten-free creators. And they made life worse. So, these are the only ones I trust now. 

7- Pack Food + Snacks

No matter how gluten-free friendly your destination is, you’ll still want some food and snacks from home. This is great for the plane ride and time in the airport. But, also for the time between when you arrive and when you find what you need at a market.

Always have some of your favorite snacks and bars to keep you from being angry. Kind and Lara bars are some of my favorites.

I make my worst decisions and am my worst self when I haven’t eaten enough. So, I will always have snacks with me.

You don’t always have to pack a whole suitcase of food. You can if you’d like. Just check to ensure you can enter the country with everything you brought. Fruit, veggies, and meat are all controlled by customs. 

I’ve also recently come to love a backpacker meal as a travel option. Backpacker’s Pantry has two of my favorites.

Cuban Black beans and Rice

Pad Thai

I want to try the Alpen Fuel meals because their gluten-free practices inspire more confidence. I found them too late for my last trip. So, next time.

8- Talk to Your Doctor

Talk to your doctor about your travel plans, especially if you’re new to gluten-free travel.

My GI doctor prescribes a steroid for me to travel with. I’ve asked her opinion about other medications, too, but the steroid is her main recommendation.

I also pack OTC medications with me (as long as they aren’t controlled in the country I’m traveling to). I pack ibuprofen and acetaminophen with me on every trip because finding gluten-free medications in an unknown country is a challenge I don’t enjoy.

Otherwise, know your gluten recovery plan. Take the medications with you. Tell your recovery plan to your travel friends. Then, they can help you execute it if you do get sick.

9 – Request a Gluten-Free Meal From The Airline (but don’t bank on it)

Always request a gluten-free meal from your airline. For most airlines, you can do this on the app or their website. It’s under “special accommodations” or something similar when you log into your reservation.

For some airlines, usually international ones, you’ll have to call in and request the special meal be added.

Make the request. Then, double check that it’s still there are few weeks before you fly.

But, do not bank on it.

First, they could forget your meal. It’s never happened to me. But I know other’s it’s happened to.

Second, the meals aren’t always correct. Or very good. Read all of the labels on your food. I’ve been handed a vegan roll instead of the gluten-free version. My advice is to trust your gut, if it doesn’t feel right I never think it’s worth risking it on a plane.

10 -Find the Local Celiac Organization

You might find this in an app like the AIC app in Italy (it’s amazing).

Or, you may find a gluten-free facebook group for the destination.

Use the information from the people who live there to help you navigate your trip.

Most of the time, locals in the group are incredibly helpful. But, usually, the answers to your questions can be found with a quick search of the group.

You may also find some gluten-free content creators for the area you’re visiting.

If you don’t find what you need reach out- I’d love to help you if I can.

11- Be Prepared but Be Flexible

This is the biggest piece of advice I can leave with.

You can – and should – do research before and have plans and back up snacks.

But, be prepared to be flexible. It’s very likely that a gluten-free bakery or restaurant you’re excited about will be unexpectedly closed.

I can’t tell you the number of times this has happened to me. A few times I’ve cried in hotel rooms because I was just so over the struggle.

Have a back up snack and a back up plan. My tears were always because I forgot to pack a snack.

In Europe, if the McDonald’s are safe, that’s my back-up. Or some American chain restaurant I know how to navigate like 5 Guys. Is it my favorite option, no. But, it’s better than being without a back up.

There’s also a chance you could get sick. Know what you’re plan is and be flexible with your schedule and your expectations. Be gentle with yourself. It can happen and it’s not worth beating yourself up over it.

Other Things to Consider

It’s wise to pay for international data on your phone. Then, it’s easy to look up restaurants and directions while you’re out and about exploring.

Bring a battery pack so your phone doesn’t die.

There are gluten-free travel agencies and tours you can use. Personally, I like to plan for myself so I’m in total control of what I want my trip to look like.

Gluten-Free Travel Doesn’t Have To Be Stressful.

Since my celiac diagnosis 10 years ago, I’ve traveled to 33 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, traveled around Southeast Asia, and SO much more.

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.

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.