How to Eat Gluten-Free While Traveling: Part 2
/If you enjoyed my first blog, How to Eat Gluten-Free While Traveling: Part 1, you’re going to love this blog that shares more of my top tips to make eating gluten-free on-to-go much easier and enjoyable!
Use Dining Out Cards
A dining out card is a printable card that states your food allergies or intolerances, written in the language of the place you’re visiting. I recommend using the company Equal Eats, especially when traveling abroad, because they have their cards translated in 50 different languages!
This makes it easy to share what you can and cannot eat regardless of where you’re at in the world.
Eat Fresh Local Foods
Depending on where you’re traveling to, many cultural foods are naturally gluten-free, and eating fresh, rather than processed foods, is always a healthier choice.
I recommend always double-checking about gluten-containing ingredients with the travel cards mentioned above just in case the food is prepared with gluten.
Here are some examples of naturally gluten-free foods you can easily find around the world:
Southeast Asian: rice noodles, fish sauce, and coconut-based foods are naturally gluten-free.
Indian: rice, chickpeas (also called “gram flour”), and curries are naturally gluten-free.
Japanese and Korean: rice, seafood, and meat are naturally gluten-free, but be aware that most sauces will contain soy sauce (wheat). Ask for tamari if available. Avoid Udon or ramen noodles, which are made with wheat.
South American: rice, beans, corn, and tapioca-based products are plentiful. This is a very easy cuisine to navigate gluten-free.
African and Middle Eastern: teff, millet, lentils, and cassava (tapioca) are commonly used starches and naturally gluten-free.
Some European cuisines can be challenging to navigate gluten-free, but many European countries include allergen labeling on packaged foods and in restaurants, making it easier to identify products that contain gluten.
Load Up with Gluten-Free Snacks
One of the easiest things you can do to avoid getting “hangry” while traveling with dietary restrictions is to pack snacks with you. That way you can eat on-the-go without having to worry about finding a restaurant that will accommodate you.
Some of my favorite on-the-go gluten-free snack include:
Pack a Cooler!
I’m that person who ALWAYS has a cooler filled with badass food. My friends even joke with me about it.
Having a cooler allows me to bring REAL meals with me wherever I go that I know are healthy and delicious. Plus it’s a lot cheaper to pack your own food VS. going out to a restaurant and paying $10-$30 for a healthy lunch. My favorite cooler is by RTIC!
If you’re traveling to more remote destinations out in nature, it’s also a lot easier and more enjoyable to have your food with you.
If you’re flying, you can even bring a cooler or lunch box filled with food through security with dry ice!
Some of my favorite gluten-free to-go meals that are perfect for road trips can be found in my #1 bestselling gluten-free cookbook, Eat to Thrive: The Anti-Diet Cookbook here!
And some yummy gluten-free recipes perfect for packing on the road from my blog include:
Chocolate coconut Protein Pudding
5 Minute Greek Yogurt Garlic and Dill Dip
I hope these tips make eating gluten-free while traveling much easier and enjoyable!
If you missed part 1 of this blog with even more gluten-free travel tips, make sure to check that out here now!
AND to make traveling and eating gluten-free and healthy even easier, join one my all-inclusive Fitness, Adventure, and Transformational Thrive Retreats!
I have a private chef at every retreat cooking only gluten-free, organic, healthy food! So If you’re someone who stresses about what you’re eating when traveling, attending one of my retreats will allow you to be fully present in your experience and truly enjoy your trip!
