TRAVEL
This guide was edited, and product suggestions made, by Alexander Craig, a world traveler. Additional editing by Paige Larkin.
In General
The key to pleasurable travel is the same as your daily life: plan ahead. Planning ahead helps avoid stressful moments and provides more time to focus on the reason for the trip.
To help make travel plans, there are travel agents that specialize in gluten-free travel. To find one, search for “gluten-free travel agents.” There are also people who put together gluten-free tours and cruises in the United States and destinations around the world.
Even if you use a travel agent, to make it more likely to have a gluten-free trip, it is crucial to always research safe options ahead of time. Before you depart: research local restaurants, markets, stores, and other options that are accessible to people who need to avoid gluten – or, if travel is for pleasure, to help decide on a destination that will provide the most enjoyable experience.
Even if there are stores or restaurants that seem to be able to serve your needs along the way and at your destination(s), always take a variety of (preferably healthy) gluten-free snacks or energy bars “just in case.” Consider carrying a bag or lunchbox for your gluten-free snacks. Stuff happens: they may end up doubling as a meal.
A “restaurant card” (also known as a “cook card” or “dining card”) lets a server in a restaurant know about your gluten-free needs. CeliacTravel.com has restaurant cards in more than sixty different languages that you can print and take with you for free. To access a card, click here. Restaurant cards can assist overcoming language barriers. However, please keep in mind that restaurant cards are not comprehensive and do not take the place of a thorough discussion with the chef.
Keep in mind that it does get easier to pack over time, and you’ll get the hang of what you need to bring with you.
TIPS
Save time going through pre-clearance by at least signing up for TSA precheck. You can apply online at www.tsa.gov/precheck. If you experienced being at the end of a long line at the airport waiting to go through security and saw people in a really short line for the same clearance, it is because they have TSA precheck or they signed up for Global Entry which takes more application time. The program provides the same security clearance within the U.S. plus when returning from international travel. You can start the Global Entry application at https://www.cbp.gov/travel/trusted-traveler-programs/global-entry?language_content_entity=en.
Keep a letter from your physician in your wallet or pocketbook stating your medical condition, the requirement that you eat gluten-free and your need to carry gluten-free food with you. It will likely be helpful when you are going through security at the airport. There is no telling in what other ways it may come in handy throughout your trip.
Keep in mind that there are often restrictions on carrying liquids through security, including ice packs that might melt before you enter the terminal. Peanut butter, yogurt, and hummus are considered liquids as well as applesauce and other fruit purees.
Pro tip: PackIt Freezable Lunch Bags work well to keep perishable food cold and come with an embedded cooling technology that is generally allowed. An alternative is to freeze a bag of grapes to keep your on-board food cold. Frozen, the grapes will keep your food cool. Once defrosted, you have a handy gluten-free snack – and you won’t have reusable items to carry around.
If you can afford the additional baggage fees, consider packing an extra suitcase that meets the airline’s checked bag policy and requirements with more snacks than you think you’ll need. Include food that you can make a meal out of if necessary and safe, travel friendly staples that you rely on at home. You can always bring unused snacks home. Even if you check a back, be sure to always keep enough food in your carryon in case of any unexpected travel issues or lost luggage.
Consider placing your wrapped food and snacks in a large, transparent storage bag and including a reusable plate and plastic utensils.
NOTE: Even with the best travel agent, we cannot emphasize enough to always be sure to verify that your food is gluten-free and safe for people with celiac disease or intolerance to gluten. Even the best intentioned travel agent may receive misinformation about a particular hotel or retaurant and procedures can change. Plus there are some travel agents that put their income before a particular traveler’s needs.
Travel Outside of the United States
If traveling outside of the United States, reaching out to a country’s local celiac disease association can also be helpful. For example, the local celiac association of Italy, AIC (Associazione Italiana Celiachia), has a wonderful app that helps locate gluten-free restaurants geographically. It also allows you to scan the barcode of a product for verification of its gluten-free status. Joining as a member is inexpensive and grants access to their resources, all of which can easily be read in English using a translator app on your mobile phone or device. (NOTE: Italy has 100% gluten-free grocery stores.) For a listing of gluten-free societies and websites around the world, see: https://www.celiactravel.com/celiac-societies/
The definition of “gluten-free” can vary by country.
The European standard, like the U.S. label law, allows no more than 20 PPM (parts per million) on products labeled “gluten-free.”
In Australia, “gluten-free” food must have an undetectable amount of gluten.
Italy permits beer with gluten removed to be labelled “gluten-free” (while the U.S. does not.)
Some countries accept gluten-free wheat starch as gluten-free.
Check ahead with restaurants just like you would at home. Internationally, an email may be easier than a phone call. An email also provides you with a paper trail and a record of protocols.
When you get to a restaurant, take the same safety precautions you would at home.
If you will be at your destination for a while, before you leave, consider calling grocery stores to find out if they have the items you will be looking for. If not, consider taking them with you in a suitcase that you can check.
To avoid issues at the border, if you will carry any fruits, meats or other agriculatural products, become familiar with any restrictions about bringing any such items into your destination country.
When booking a hotel, consider one reflective of the local culture. Understand that while such a choice may enhance the travel experience, you may have to work harder to find gluten-free food - perhaps in the immediately surrounding area.
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TIPS
If you book a hotel, check whether there are rooms with a refrigerator and a microwave. If there is a microwave, are there thoroughly cleaned utensils and plates? Consider carrying any of the following that the hotel doesn’t supply: microwavable non-plastic plate, cup and bowl; sterilized silverware, and a manual can opener.
Pro tip: Snow Peak makes cookware sets and kitchen tools that are intended for camping, but their compact size and chic design makes them perfect for any travel.
If you rent an apartment, such as through Airbnb, do not assume that the kitchen is gluten-free, no matter how spotless it may look. When booking, ask about nearby grocery stores, specialty health food stores, and markets that might sell gluten-free food as well as restaurants that are either dedicated gluten-free or have safe gluten-free offerings on the menu.
For additional non-gluten-free tips about travel outside the United States, click here.
Travel By Airplane
When you book your flight:
Call the airline to ask if food will be served and, if so, whether it will, or could be, gluten-free. Some airlines allow you to pay for boxed or packaged snacks in advance and some have online ordering in preparation for your flight.
If gluten-free food is available, keep in mind that most airlines require advance booking to order gluten-free meals.
Keep in mind that usually only one special meal can be accommodated. For example, as a general matter, airlines do not include meals that are both vegan and gluten-free.
Ask about how and where the food is made. For instance, is it prepared in a dedicated gluten-free facility? Do not be surprised if you receive a vague response. NOTE: Most airlines do not prepare their meals in an allergen-free enviornment.
Some airlines allow you to pay for boxed or packaged snacks in advance and some have online ordering in preparation for your flight.
When preparing for your flight:
Even if you preorder a gluten-free meal for your flight, be sure to carry on board a back-up option, just in case. The airline may mess up and you won’t know until you’re onboard. Likewise, the plane can be delayed or even diverted to another airport due to unexpected bad weather. As the old saying goes, it is better to be safe than sorry.
Consider placing your wrapped food and snacks in a large, transparent storage bag and including a reusable plate and plastic utensils.
Keep in mind that there are often restrictions on carrying liquids through security, including ice packs that might melt before you enter the terminal. Some security points might consider the following to be a liquid for security purposes:
Crunchy peanut butter
Yogurt
Hummus
Applesauce and other fruit purees
To keep food cold during your trip:
Pro tip: PackIt Freezable Lunch Bags work well to keep perishable food cold and come with an embedded cooling technology that is generally allowed.
An alternative is to freeze a bag of grapes to keep your on-board food cold. Frozen, the grapes will keep your food cool. Once defrosted, you have a handy gluten-free snack – and you won’t have reusable items to carry around.
Keep a letter from your physician in your wallet or pocketbook stating your medical condition, the requirement that you eat gluten-free and your need to carry gluten-free food with you. It will likely be helpful when you are going through security at the airport. There is no telling in what other ways it may come in handy throughout your trip.
If you can afford the additional baggage fees, consider packing an extra suitcase that meets the airline’s checked bag policy and requirements with more snacks than you think you’ll need. Include food that you can make a meal out of if necessary and safe, travel friendly staples that you rely on at home. You can always bring unused snacks home. Even if you check a bag, be sure to always keep enough food in your carry on in case of any unexpected travel issues or delayed or lost luggage.
The day before your flight:
If food will be served during the flight, the day before, at check in, and again at the gate, confirm that you ordered and will receive a gluten-free meal. Some airlines do offer gluten-free snack options.
Airline pretzels are not gluten-free, but some airlines do offer gluten-free snack options. If you are feeling uncertain, it doesn’t hurt to call and verify the day before your departure and again at the gate.
On board:
When first on board, let a flight attendant know that you must only eat and drink gluten-free because of a health condition (not a lifestyle) and that you ordered a gluten-free meal. Even though most airline food is prepackaged, also remind about cross contamination and that even one-eighth of a teaspoon of gluten is harmful to you.
It is up to you to determine whether the meal or snacks are safe for you. Flight attendants are not responsible for checking and will not likely have information about ingredients or preparation precautions.
If your meal is served with no labeling indicating that it is gluten-free, it is safer not to eat it than to be sorry – especially while traveling. It is unlikely that airplane meals will be prepared in a dedicaed gluten-free facility.
TIPS
Bring along extra snacks that can substitute for a meal or a travel friendly meal option to the departing airport in case your flight is delayed and the airport isn’t a smorgasbord of safe gluten-free options, in case the restaurants are closed, or the food you are actually served on board isn’t gluten-free.
Travel By Cruise Ship
If you are going to travel by ship: there are a few cruise lines that are dedicated to be gluten-free. In addition, the major cruise lines are aware of the needs of people with celiac disease and gluten intolerance and take the necessary steps.
Consider speaking with a travel agent who specializes in gluten-free travel. Even with such an agent, do not rely on what you are told about the availability of gluten-free food. Call the cruise line directly to discuss your needs and the ship’s ability to meet them.
If you are told the ship offers gluten-free food, ask the same questions you would ask about a restaurant.
Dr. Alessio Fasano recommends that before boarding, you contact the “Special Services” team of the cruise line. Tell them you have a medical need to remain on a gluten-free diet and request a meeting with the executive chef to be scheduled as soon as possible after you board the ship to depart. Have them confirm your meeting by email so you have it in writing.
Travel By Train
It is safer to take your own gluten-free food on board a train than to rely on having access to safe food options onboard. Most trains do not have a wide selection of foods and cannot accommodate requests related to dietary needs.
You can find out about a specific train’s ability to provide gluten-free food by calling the train’s headquarters, letting them know that you have a health condition and must eat gluten-free and asking them to confirm their offerings.
Travel By Car
If you are going to travel by car, take plenty of snacks - including snacks for other people in the car. You can always bring unused snacks home.
Bring along a cooler filled with fresh food and safe options in case finding gluten-free food along the way becomes difficult.
It is fairly easy to find ice at grocery stores or ask a gas station attendant.
Frozen grapes make a good cooler – and a snack once defrosted.
Cover your food to avoid any liquid dripping into it.
Plan ahead as much as possible and locate gluten-free restaurants, markets, and grocery stores in the areas you will be traveling through.
If someone suggests that you stop for food at a food chain, ask if there is a nearby grocer. You can get food for that moment, and to carry in the car for the duration or your journey. (For more about eating in Food Chains, click here.)
As always, carry your favorite healthy, gluten-free snacks with you “just in case.”
If you need special items if you get glutened, be sure to take them with you in case they are needed.
TIPS
For additional tips about travel with a health condition, click here
Private Residence
Consider renting a house or apartment with a kitchen so you do not have to rely on eating out. Airbnb and Vrbo are good websites for finding such rentals.
To prepare your food, consider bringing along the following:
A small, three-quart Instant Pot or a HotLogic Portable Food Warmer.
Your own cookware.
Any gluten-free food that you won’t be able to find at local stores or markets. It may be a pain, but it’s a safe pain.
If you think you may be using the oven, bring parchment or aluminum foil so your food doesn’t not become cross-contaminated through using someone else’s pans. If you will be baking, bring your own baking pans.
At the residence:
Clean the microwave before use.
Wash dishes and flatware before using the first time.
To avoid cross contamination, do not use the toaster.
Be sure the food storage area and refrigerator are clean before putting your items away. Use the top shelf for your food if food items that are not your own are present. If you are unsure, keep your food and equipment out on a clean surface or place them on a layer of aluminum foil. Reusable fabric dish drying mats also work well for this purpose.
Be sure to follow the same kitchen and cooking safety guidelines as if you were at home and sharing a kitchen with someone that does not eat gluten-free.
Where You Will Be Staying: A Hotel
Before booking, speak with the manager or chef about your dietary needs. Let the person know this is about your health because of a medical condition – not a lifestyle choice. Ask if any gluten-free foods that are prepared safely will be available from their restaurant or room service. Ask the same questions you would ask about a restaurant that serves gluten-free food. It can’t hurt to ask about nearby grocery stores or markets that carry gluten-free products.
Check that there is a refrigerator in the room so you can store perishable gluten-free food, if needed. If this is not the case, ask if one can be provided.
Where You Will Be Staying: A Resort
Before you confirm your reservation at a resort contact the executive chef or food and beverage director. Let them know about your dietary needs and explain that it is for medical reasons, not a lifestyle choice.
Find out about their gluten-free offerings, as well as their procedure to assure there is no cross-contamination. It doesn’t hurt to point out that even one-eighth of a teaspoon of gluten can cause you serious harm. For questions to ask, see questions to ask a restaurant.
TIPS
If traveling outside the U.S., check labeling standards of the country you will be visiting. If you cannot find the information online, contact the country’s consulate or embassy to help find the information you need.
When thinking about restaurants – keep in mind that it is necessary to take all the precautions when traveling that you take at home. For example, only consider reviews to be a jumping off point. Do your own restaurant research as you would at home.
When thinking about grocery stores, keep in mind that most major grocery stores have some variety of gluten-free foods, either in a separate section or spread throughout the store. There are also health food markets which likely have an array of gluten-free offerings.
To help find restaurants and grocery stores at your destination look online for Meetup groups and support groups. If traveling outside of the United States, contact the local celiac community at your destination – for example, support groups, meetup groups, bloggers and internet chat groups.
Check for participation in a program such as Charlie Table Oasis’ Gluten-Free Safe Restaurant Program or certification from a group such as The Gluten Intolerance Group’s Gluten-Free Certification Organization (GFCO), BRC Global Standards and NSF International.
Check a variety of sources such as the following to gather ideas and reviews from other people with similar requirements:
Apps: Apps such as the following can be useful in locating restaurants that serve gluten-free food. That said, it is advisable to take care and ask the same questions you would ask if considering a restaurant with no background information. ALWAYS verify gluten-free information.
Blogs: Many bloggers have a list of local restaurants on their blogs. Wheatless Wanderlust is a blog with wonderful travel ideas and resources for people that must remain gluten-free.
Guides:
Gluten Free Forever Magazine (GFFMag) has gluten-free travel guides to a variety of cities in the U.S. and to some outside of the U.S.
National Celiac Association has a guide to find a restaurant or bakery
TIPS
Remember, traveling while staying gluten-free is possible and gets easier over time. With practice and preparation, you can explore the world and remain healthy — all while advocating for your needs and eating well in the process.
If you’re new to traveling with a gluten-free diet and the preparation seems overwhelming, take baby steps and rely on travel-friendly options that you enjoy at home.
Get comfortable with our travel information and tips by taking a day trip, or a shorter excursion, before jetting off to an international destination. Take note of what works best for you in the process.
Getting The Most Out of Gluten-Free Travel Research On The Internet
The following is from The Complete Guide to Living Well Gluten-Free by Beth Hillson copyright © 2014. Reprinted by permission of Da Capo Lifelong Books, an imprint of Hachette Book Group, Inc.
Joel is board certified in emergency medicine. He is also my husband and a great gluten-free travel planner. Since no amount of medicine can help my son or me when we have a gluten reaction, his research in advance of our trips is invaluable. Most of his information is gathered from the Internet, where he has learned to slog through hundreds of sites to find the plums that are gluten-free and enjoyable for all of us.
His attitude: travel should be adventurous, fun, relaxing and free of gluten reactions. He plans our travel this way:
Enter “gluten-free travel” in a search engine.
Pick websites that have filters allowing you to select locations and places to eat that are friendly to your diet.
TripAdvisor and OpenTable list gluten-free restaurants by location. Travel blogs are helpful, too.
Search for the location plus “gluten-free.”
Search for the name of the inn or restaurant plus “gluten-free.”
Search for local or regional magazine and newpaper websites, and then for articles on gluten-free.
Follow-ups:
E-mail the restaurant or inn in advance, particularly if you are traveling internationally. If you don’t speak the local language, get some help writing the message in the native language. Restaurant cards are invaluable for this.
Do your part to help others. Write reviews on travel websites. Include specific comments regarding gluten-free so these will be available to other gluten-free travelers and will get picked up by search engines. Compliment restaurants that are doing a good job serving gluten-free customers
Tips:
Read the newest comments first, as the hospitality industry is always changing.
Always put your gluten-free request into your e-mail reservation for an inn or restaurant.
If you e-mail a restaurant or inn about your requirements and it doesn’t reply, move on.
Take the e-mail response with you so you have the name of a real person (frequently the owner, chef, or manager) whose name you can drop, or who might be present to help you navigate the menu.
Beware of certain food websites that have long lists of “gluten-free-friendly” restaurants without any details or travelers comments, as the information may be incomplete, inaccurate, or old.
Learn all you can about the local diet so you can ask the right questions; for instance, if you know the basic ingredients of paella, you can narrow your questions to “Do you use only arborio rice?” and “Do you make your own chicken stock?”
Stay clear of restaurant buffets. Unless a chef can walk you through the selections and point out the safe foods, buffets are gluten traps. And eat carefully from salad bars, selecting only fresh individual items and avoiding mixtures of ingredients, such as potato salad, or items that sit next to croutons and other gluteny foods.