How to Eat Gluten-Free While Traveling: Part 1
/If you have celiac or eat gluten-free, maintaining this while traveling can seem like a daunting task. Although it may take some time to establish your comfort zone with restaurants in unfamiliar lands, it’s certainly possible to eat gluten-free while traveling both domestically and abroad.
As someone who travels the world for a living, I’ve learned how to get creative and eat gluten-free in even the most remote destinations. In this blog I share my best tips and tricks with you to make eating gluten-free while traveling much easier and enjoyable!
Plan Ahead On Travel Days
Finding something gluten-free to eat at airports, on planes, and on trains is typically more difficult than eating at your final destination. While cruise ships and hotels have come a long way at accommodating the gluten-free diet, airlines, airports, and trains still have a long way to go.
Here are some tips for maintaining your gluten-free diet in the sky, on the ocean, on the rails, and in hotels:
Obtain a doctor’s note allowing you to carry “medical foods” through security at the airport so nothing is confiscated by TSA. This way, you will be able to pack snacks and meals, including: peanut butter, hummus, yogurt, protein shakes, smoothies, soups, etc., which are usually not allowed through because they are considered liquids.
Request a gluten-free meal when you book your flight (flights abroad, as well as long domestic flights, will serve meals, and many airlines have a gluten-free meal option). Confirm with the airline when checking-in to ensure it will be on-board for you.
Always travel with non-perishable “back-up” food: Protein bars, trail mix/nuts, dried fruits, organic beef jerky, etc. in case you’re caught in a place without gluten-free options. The CDF Gluten-Free Allergy Free Marketplace features some great options.
Stick to simple foods when necessary: Cheese, fruit, vegetables, and nuts are naturally gluten-free foods that are widely available.
Contact hotels, cruise lines, planes, and trains ahead of time to see if they have any gluten-free options available that are on-site. Cruise lines typically have a division that handles allergies and meals; you will want to get in touch with this specific division to explain your dietary needs.
Call your hotel to ask if a refrigerator and microwave are available in your room. That way you can stock your fridge with gluten-free options.
Do Restaurant Research Beforehand
While it can be difficult to be spontaneous when you’re traveling with dietary restrictions, chances are you’ll be able to find some yummy places to eat at. It’ll just take some sleuthing.
Here are some my best tips for navigating eating gluten-free while dining at restaurants:
While most restaurants around the world recognize common dietary restrictions like gluten-free and dairy-free, it’s always a good idea to call and check before you go.
Celiac Disease Associations and local bloggers can be a big help in navigating gluten-free restaurants where you will be traveling. Gluten-free bloggers exist in nearly every country who have already done the foot-work of finding safe places to eat. A great place to find these bloggers is on Pinterest! For example, just search for “best gluten-free restaurants in Austin, TX” in Pinterest and dozens of awesome blog articles will come up.
There are also plenty of apps, like MacroMenu, that you can look at to find safe restaurants for people with celiac disease, other food intolerances, or food allergies. Other good apps include Find Me Gluten-Free, AllergyEats, and Spokin.
Another tip once you arrive at a restaurant is tell the waitstaff right away that you have a food allergy or if there are certain ingredients you just can’t eat. This way you can ensure that they can accommodate your dietary restrictions and they can suggest the best menu options.
If you have celiac disease and are sensitive to cross contamination, ask the chef how the meal is prepared. For example, if you’re ordering grilled meat, ask if the grill sees bread, and if so, if they can clean it down or cook it in a separate pan. Then always ask them to change gloves and use fresh utensils.
An acronym I’ve heard of to make dining out with a dietary restriction easier is “CALL”
Call ahead to ask if the restaurant can accommodate you.
Arrive on time to talk with the waitstaff and chef.
Look at the menu so you can clearly identify the dish you want and any modifications you’d need.
Look at your plate and make sure there are no hidden croutons, unnamed sauces, or anything else you can’t eat.
As you can see, with some preparation and research, it’s possible to travel and eat gluten-free safely and enjoyably!
