Curious how to travel with celiac disease so you can avoid getting glutened and still keep going after your bucket list?
You've come to the right place, my gluten-free friend!
This post may contain affiliate links. Please see my disclosure page for more information. Thanks! Guide last updated September 2022. Please double-check current travel restrictions and COVID protocols for traveling right now.
While the prospect of traveling with celiac disease or on a gluten-free diet may seem daunting, I’m here to tell you it is POSSIBLE for EVERYONE with preparation, diligence, and flexibility.
A celiac disease diagnosis does not mean your adventures are over. It's just the beginning of a new chapter!
Less than a year after my celiac disease diagnosis, I spent a semester abroad in Madrid, Spain. In 2019, I spent six months backpacking around the globe to more than fifteen countries on five continents.
I learned that gluten didn't mean an end to my wanderlust, and it doesn't have to end yours either. With a little practice, the right strategy focused on balance, not burnout, you'll be on your way to planning your next trip with more confidence and less fear.
Looking for gluten-free travel guides to places like New York City, Boston, Madrid, Buenos Aires, and even Italy, Bali, and Peru? Click here to view them all!
Here are my top strategies for how you can travel with celiac disease!
NOTE & DISCLAIMER
Please note I am not a doctor and the information here should not be taken as medical advice. Please consult your healthcare professional regarding your nutrition and following a gluten-free diet. Remember, restaurants and establishments may change, so always double-check! Only eat where you feel safe doing so. This is a guide to help point you in the right direction. Please make sure to have due diligence and follow your gut.
How To Travel With Celiac Disease: My Top Tips For Gluten-Free Travel
- How To Travel With Celiac Disease: My Top Tips For Gluten-Free Travel
- How To Travel With Celiac Disease: Research Beforehand!
- How To Travel With Celiac: Stay Somewhere With A Kitchen
- How To Travel Gluten-Free: Use Your Phone!
- How to Travel Gluten-Free: Pack Gluten-Free Food & Visit a Grocery Store When You Arrive.
- How to Travel With Celiac: Practice Self-Love If You Get Glutened.
- How to Travel with Celiac: Speak Up, Rely On Support, and GO SLOW.
- More Information: Celiac Travel Course!
- Looking for more celiac travel posts?
How To Travel With Celiac Disease: Research Beforehand!
The best way to travel safely with celiac disease is to research your destination as much as possible before you go.
That way, you are aware of what to expect and what you are able to eat. This includes researching before your trip, before you go out for the day, or before you go out to dinner somewhere. The more you do beforehand, the less stress you'll have while traveling.
Look into the area where you will be staying.
Some things you should keep in mind are:
What is the culture like around food?
How are meals prepared, eaten, and served?
Are they cognizant of food allergies?
Is cross-contact an issue at restaurants?
Are there dedicated kitchen spaces or fryers?
I know this is a lot to think about, but these are all important factors when researching your destination. And by taking the time to learn this information BEFORE you go, you'll have less stress during the actual trip and can focus on enjoying yourself.
How To Travel With Celiac: Stay Somewhere With A Kitchen
Whether you are staying in a hotel, guesthouse, homestay, Airbnb, bed & breakfast, or hostel, stay somewhere with a kitchen!
Having a kitchen is BIG in making you feel more comfortable because you can prepare your own meals, grocery shop, and have control over your food. This is honestly one of the best ways to travel gluten-free because you'll always have something to eat and you won't have to rely as much on restaurants. This will in turn REDUCE your stress because you won't be speaking up for yourself constantly, and you will reduce the possibility of getting sick.
If you're thinking, "Jen, I don't want to spend my vacation cooking." - I get it! I'm not saying this is the time to prepare five-course dinners (unless that's your thing, then go for it!)
You can dine out in restaurants for every meal, but it's going to be mentally exhausting. Having the option to prepare a quick and easy meal for yourself, like a rice bowl, tacos, or even just a quick cup of noodles, can make a big difference, so you won't come home feeling burnt out!
Staying somewhere with a kitchen is how I was able to travel extensively throughout Southeast Asia for 2 months in 2019 without getting sick every single day.
How To Travel Gluten-Free: Use Your Phone!
Locating gluten-free food can be tough when you're traveling. And while it's critical to speak to the restaurant directly to make sure their protocols work for you, sometimes you just want to get an idea of what's available. One of the best ways to do that while traveling is by doing your research first, on an app/website like FindMeGlutenFree.
FindMeGlutenFree can help you get an idea of what gluten-free restaurants, bakeries, and safe menus are available. Yes - this app is used around the globe! And with a Premium Subscription, you can filter by most celiac friendly, see what's open now (so you don't drive all the way to a bakery for breakfast and discover it's closed), and what's gluten-free in the direction you're headed. It's like Google Maps, but a gluten-free version. And no Ads!
I've been a FMGF user for over a decade, but I think their Premium version is much more effective. Take $5 off a Premium Subscription with the code THENOMADICFITZ to make your travels with celiac disease less stressful.
FindMeGlutenFree, has been an absolute lifesaver for me when traveling with celiac disease around the globe. You can also check Spokin, Yelp, Google, social media (try searching hashtags with your location and the words gluten-free, like #glutenfreeaustin or #glutenfreeperu, or TripAdvisor.
How to Travel Gluten-Free: Pack Gluten-Free Food & Visit a Grocery Store When You Arrive.
If you bring your own snacks and quick meals when traveling with celiac disease, it will grant you more peace of mind when it comes to eating your next meal, and give you the option to save money by meal prepping/cooking on your own. I love bringing fresh fruit or veggies, sandwiches, cold pizza, oatmeal cups, granola bars, pretzels, yogurts, sliced cold cuts, and avocadoes!
Remember you don't have to pack an entire suitcase of snacks with you when traveling gluten-free. If you are traveling to a place that will have a grocery store nearby, just make a point to stop there when you arrive to stock up. Think of grocery stores as your new fast food restaurant!
It's also a great idea to stop at a grocery store again before you leave, especially to avoid going hungry in airports.
For all of my favorite gluten-free travel snacks, check out the shop page!
How to Travel With Celiac: Practice Self-Love If You Get Glutened.
One of the realities of traveling with celiac disease or on a gluten-free diet is the possibility of getting glutened.
Nobody wants to get glutened on vacation. It's the worst. But these things can happen.
It's important to not beat yourself up about it. Self-love is key here to make sure you are on the road to healing. Be gentle and take care of yourself to get better. Check with your doctor for what's best to bring to recover, and even better - bring a doctor's note with you, too, that you can present to TSA, hotels, tour guides, or anyone else that should be informed of your diet. Make time for rest so if something goes wrong, you aren't stuck missing out on travel experiences.
Everyone's health is different - consult your doctor or medical professional about what emergency meds to have on hand for your travels. Tayler of Celiac Dietitian has a great gluten exposure kit recommendation.
How to Travel with Celiac: Speak Up, Rely On Support, and GO SLOW.
You have every right to ask as many questions as you need when traveling gluten-free. This is important to ensure you have a pleasant eating experience and don’t end up with a stomach ache. But speaking up can be tricky and uncomfortable. It requires you to advocate for your needs, which can be awkward and can be mentally heavy.
But one of the best ways to feel more confident when having to speak up for yourself is to have support with you. Rely on your partner, family, friends, or colleagues for support on your trip as much as you need to. If you can't advocate for your needs, ask them to step in and order for you, call restaurants, or even just be a sounding board to vent your frustrations. With them helping you, it will make your gluten-free diet feel less burdensome.
Finally, make sure you are GOING SLOW when traveling with celiac or traveling gluten-free. This will prevent you from making bad decisions (like eating somewhere that isn't safe when you're hangry), and can help prevent mistakes from happening. This also gives you a buffer in case of a gluten exposure so you can rest and feel better.
Struggling with speaking up for your needs? Here are my top five tips for gluten-free self-advocacy.
More Information: Celiac Travel Course!
My bottom line for traveling with celiac disease: Don’t let celiac or gluten STOP YOU from traveling the world! It's all about being prepared and having a strategy focused on balance, and not burnout.
The strategies you read here are just a preview of everything you can learn in the Celiac Travel Course!
WITH THIS COURSE YOU CAN...
-Feel prepared for your future vacations with celiac disease, no matter the destination!
-Have MORE training & techniques that go beyond just Googling restaurants!
-NOT spend your trips with your family, friends, or partner struggling and stressing over what you will eat!
-Be EXCITED to continue traveling with celiac disease for the rest of your life!
And at the end of this course, you'll be confident to take on your next trip, just like this course student:
The sooner you learn these skills, the sooner you can start applying them.
And the sooner travel seems less overwhelming, and more routine!
Looking for more celiac travel posts?
Avoid these five mistakes when dining out with celiac disease!
Flying somewhere and worried you'll be starving in an airport? Not to worry, this post on flying with celiac disease has you covered!
Do you have celiac AND IBS? I do too. Here's how I manage both when traveling.
Get my gluten-free travel guides to Boston, New York, Madrid, Buenos Aires (plus many more) here!
How do you travel with celiac disease?
What tips would you add to this list?
Let me know in the comments below!
Natural Temptation says
I like the helpful info you supply for your articles. Thanks for sharing a smart thought.
Jennifer Fitzpatrick says