#23: How to Travel Gluten-Free Without the Stress
If you’ve ever felt nervous about traveling while gluten-free, you are not alone. I’ve been there—frantically Googling restaurants in a new city, packing enough snacks for a small army, and wondering if I could actually enjoy a vacation without getting sick.
In today’s episode, we’re going to take the stress out of gluten-free travel. Whether you're planning a big vacation, heading on a road trip, or even just visiting friends or family for the weekend, I’ve got your back with real-life strategies that have worked for me and my family of celiacs.
Let's Recap: How to Travel Gluten-Free Without the Stress
Gluten-Free Travel Can Feel Overwhelming—But It Doesn’t Have To Be
Traveling while managing celiac disease or gluten intolerance can seem daunting at first. That feeling of panic when you're away from your safe kitchen, familiar restaurants, and go-to grocery stores is something many gluten-free individuals know all too well. However, with some strategic planning and the right mindset, gluten-free travel doesn't have to be stressful or limiting—it can actually be enjoyable and adventure-filled.
Preparation is Your Gluten-Free Superpower
The foundation of successful gluten-free travel starts with preparation. Planning ahead is truly your superpower when navigating new environments with dietary restrictions. Start by researching gluten-free friendly restaurants at your destination using resources like the Find Me Gluten-Free app. Having a pre-vetted list of safe dining options removes the stress of last-minute searching when you're tired and hungry.
Pack Like a Pro: Snacks and Emergency Supplies
Equally important is packing appropriate snacks and emergency food supplies. Focus on shelf-stable, protein-rich options such as gluten-free beef jerky, mixed nuts, and high-quality nutrition bars. Consider bringing more indulgent snacks than usual to create a positive “travel treat” mindset that turns limitation into luxury.
Your Lodging Matters: Prioritize Food-Safe Accommodations
When booking places to stay, look for accommodations with at least a mini-fridge and microwave. These expand your food options and reduce risk. Vacation rentals with full kitchens are ideal for longer stays. Some travelers even bring key kitchen tools—like a dedicated toaster or travel cutting board—for safe meal prep.
Eating Out with Confidence
Dining out on the road requires assertive, clear communication. Use simple language like "gluten allergy" or "celiac disease," and ask about cross-contamination risks. Don’t hesitate to ask to speak with a manager or chef if needed—your health is worth the extra conversation.
International Travel Tips for Gluten-Free Explorers
Going abroad? Research local cuisine to identify naturally gluten-free dishes, and consider countries with high celiac awareness, like Italy. Translation cards explaining your dietary needs in the local language are invaluable tools to bridge communication gaps and stay safe.
Navigating Special Situations on the Go
Whether it’s a theme park, a long road trip, or a visit to family, every scenario has its own gluten-free strategy. Research food policies in advance, pack your own cooler, and communicate clearly with loved ones to keep things safe and smooth.
Practice Makes Progress: It Gets Easier
Gluten-free travel becomes easier with every trip. What once felt like a challenge can turn into opportunity—like discovering hidden gems or saving money on meals. With planning, flexibility, and a positive attitude, your adventures can be both safe and deeply rewarding.
