Traveling the world is one of life’s greatest pleasures, but when you’re living with celiac, it can also bring challenges. From finding safe gluten free options to navigating language barriers, there are several factors to consider to ensure your holiday does not end in the toilet. Literally. Whether you’re planning a weekend getaway or a month-long adventure, these tips will help you stay gluten-free while exploring new destinations.

Research Gluten-Free Options Before You Go

Research! Research! Research! Google is your friend. Preparation is key when it comes to gluten-free travel. Before you leave for your destination, take some time to research the options that will be available to you. I make a list of all the restaurants in the area I will be traveling to and keep it with me. Here are some things I do to research…

• Online Communities and Forums: Gluten-free travel blogs can provide valuable insights from other travelers. Check out Pinterest.
• Social Media Groups: Join gluten-free travel groups on Facebook or follow gluten-free influencers on Instagram (like me) who often share travel tips for every destination you can dream of. Facebook has been really helpful in providing recommendations on where to eat and were not to eat. Search for groups like celiac travel, gluten free Disney, celiac Caribbean, etc…
• Mobile Apps: Download Find Me Gluten Free. I have used it in every country I have been to. The more reviews we get the more accurate, please add a review when you can.
• Contact Local Celiac Organizations: Many countries have local celiac associations or gluten-free support groups that offer resources, such as restaurant guides or lists of gluten-free-friendly establishments.
• Hotel Accommodations: When booking accommodations, consider staying at places with kitchen facilities. This gives you the option to prepare your own meals if safe dining options are limited. I did this while in Turks and Caicos and I am so thankful I did. There were not very many gluten free options available. We ate in our room all but two meals the entire week.

Pack Your Gluten-Free Essentials

Let me remind you…the airport is not your friend. Always have food in your carryon. While many destinations offer gluten-free options, it’s always wise to pack some essentials in case you find yourself in a situation where gluten-free food is scarce. Here are a few must-haves:

• Non-Perishable Snacks: I always have granola bars, nuts, dried fruit, rice cakes, gluten-free crackers. Small packets of peanut butter for protein. As well as sweets, gummy candies, gluten free Oreos, etc. Fruit like bananas. These are perfect for long flights, bus rides, or days when you’re out exploring and need a quick bite.
• Portable Meals: Consider packing a few ready-to-eat gluten-free meals. I like to bring instant oatmeal packets that can be easily prepared with hot water. I also have bread and peanut butter on hand. Even protein powder in a baggie can be mixed with some water.
• Reusable Utensils and Containers: Pack a set of reusable utensils and small containers so you can easily prepare and carry your own meals or snacks during your travels.

For more snack ideas head over to Gluten Free and Vegetarian Snacks for Celiacs and Gluten-Free and Vegetarian: Easy Snack Options for Busy People

Learn Key Phrases in the Local Language

Language barriers can be a challenge when you’re trying to communicate your dietary needs. Learning a few key phrases in the local language can make a big difference:

• Basic Phrases: Learn how to say “I have celiac disease” or “I need to eat gluten-free” in the local language. Je suis celiac. (French) Senza glutine.(Italian) Phrases like “no wheat,” “no flour,” and “no gluten” can also be useful.
• Restaurant Cards: Print out gluten-free dining cards in the local language, which explain your dietary restrictions to restaurant staff. Websites like Celiac Travel offer downloadable cards in multiple languages. I alter them to fit my dietary need of being vegetarian by just taking out the meat portions.
• Translation Apps: Google Translate is your friend. You can use it to help with conversations and to read labels in the markets.

Heading to France? Check out my Essential French Words and Phrases For Travel with a free printable!

Navigate Dining Out with Confidence

Eating out is often one of the highlights of travel, and you don’t have to miss out on the local cuisine. Here are some strategies to help you dine out safely:

• Ask Questions: Don’t be afraid to ask detailed questions about how food is prepared. If it says gluten free it probably shares a fryer! Do you boil the gluten free pasta in its own water? Inquire about ingredients, cooking methods, and the risk of cross-contamination. If you’re unsure, it’s better to ask than to take a risk.
• Choose Naturally Gluten-Free Dishes: Opt for meals that are naturally gluten-free, such as fresh salads, rice-based dishes, and vegetable plates. These options are often safer and easier to verify than dishes that require gluten-free substitutions. Watch out for sauces.
• Buffets: Cross contamination is high at buffets. Speak to the chef and verify what is safe. Often at an all inclusive they will make something special for you.
• Local Markets: Visit local farmers’ markets or health food stores where you can often find fresh, gluten-free products and get a taste of the local cuisine.
• Trust Your Instincts: I have left several restaurants. Some because I was not comfortable and some because the restaurant was not comfortable serving me. Your health is the priority, and it’s better to find a safer option elsewhere.
• Alcohol: I am not a beer drinker so that was never an issue thankfully. I do love cider and most are gluten free. I always verify. Many cocktails are also gluten free, just verify the mixers first. I stick to Titos Vodka and mojitos mostly. The bartenders will sometimes just hand me the bottle to read the ingredients. Gluten Free Alcohol And Cocktail Recipes

Traveling gluten-free might require a bit more planning, but it doesn’t have to be stressful. I find Europe really does know what they are doing in terms of celiac and gluten free. It is by far easier than here at home or in the Caribbean. Do your research, learn the languages, and ask questions, you will be fine. Happy travels!

Do you have an upcoming trip? Check out my celiac food guides.

Paris

Amsterdam

Ireland

Excellence Resort Cancun

Austin

For more flight tips Traveling With Celiac Disease- Tips For Navigating Long Haul Flights