Traveling Gluten-Free with Confidence
By Molly Winsten, MS, RD, Gluten-Free Specialist
We are so fortunate to live in a time when gluten-free options are more widely available, but traveling to new destinations can still feel challenging, even for someone with lots of experience. This article shares practical ideas to help you travel, enjoy local food, and maintain a gluten-free diet with more confidence.
Travel, while exciting, inspiring, and sometimes even life-changing, often comes with challenges. Once you add in a dietary restriction, the unique complexities of travel increase even more. When it comes to traveling with gluten-free needs, the planning can become overwhelming. Where will we eat? Will they be able to provide safe meals? What about a language barrier? These are common questions, especially when you are going somewhere new. The good news is that traveling gluten-free is possible and can be both manageable and enjoyable with some preparation.
Once you go on a gluten-free diet, you quickly get to finding “your spots”. You know which grocery stores you need to frequent for specific hard-to-find items; you know which local restaurants can safely accommodate your needs, and which to steer clear of. Even favorite family destinations can become easy, getting to know local sites or booking a vacation rental with a kitchen, where family meal preparation becomes part of the routine. But when you’re craving something more, a new destination can pose some daunting struggles. The key is to remember that you already use many of these skills at home. Traveling often means applying those same strategies in a new setting.
The first thing we suggest when traveling to a new destination with gluten-free needs is to research the area you are visiting. What is the most common language? What is the second most common? What is the typical cuisine? These beginning inquiries will help guide you on your quest. If you’re going to a country where the main language is not the one you speak, we suggest bringing a printed translation card. This way, you can simply hand it to your server or restaurant manager and help them understand your needs more clearly. You will also want to memorize how to say “gluten-free” where you are going, so you aren’t having to constantly look it up.
Learning a few key phrases ahead of time can make dining out feel much less stressful.
After you nail down the translation, it’s time for one of the most fun parts of traveling, which is researching the food. Indulging in local cuisine is a fantastic way to immerse yourself in another culture, and having gluten-free needs does not exclude anyone from such a special experience. As with anything involving food when you have a dietary restriction, it just takes a bit more forethought and planning. We suggest learning what the local cuisine consists of, so you can identify dishes that may be naturally gluten-free, as well as items to watch out for. For example, many seasoned gluten-free eaters know that typical soy sauce contains gluten, but not everyone may realize that when trying a new dish. On the “naturally gluten-free” front, it’s important to find local dishes that are made without gluten-containing ingredients, and then build from there by asking about preparation methods and cross-contact.
A great example of this can be found in Italian food. It’s no secret that pizza and pasta are a major part of Italy’s food culture. At the same time, classic Italian dishes also include risotto (a creamy rice dish) and polenta (a sort of porridge made from ground corn). Of course, you always need to check the exact ingredients wherever you are dining, followed by cross-contact protocols. Having some knowledge of local cuisine is also helpful while traveling. Italy is notably one of the most celiac-aware countries in the world, with its own restaurant certification agency and a broad understanding of gluten-free needs. Some countries truly understand gluten-free diets on a large scale, while others are less aware, which is also good information to research beforehand.
Another helpful tip while traveling is understanding menu labels and allergy matrices. For packaged products, scanner apps can be a huge help, as well as translating ingredients so you can double-check the food is safe. In Europe and the UK, it is common to use a number system. Allergens may have numbers assigned to them, and each dish will show the numbers of the allergens it contains. This can help you navigate the menu, and identify dishes that may be worth asking about. Even so, it is still important to ask about cross-contact and preparation practices.
Speaking of apps, these can be hugely helpful while on the road as well. Apps can be used to look up restaurants, check out reviews from other people about safety and quality of food, and can be helpful when planning meals out with large groups of people. As helpful as they are, it is important to note that apps are not perfect, and you must always do your due diligence by checking directly with a restaurant for their hours, safety protocols, and offerings. Opening hours can change often, so keep an eye on that as well.
Just like when you’re on the go in your hometown, we also suggest carrying some small, compact, shelf-stable snacks with you at all times. This way, if you are on some type of excursion and there is no safe food available for your gluten-free needs, you can have something in your pocket or backpack that allows you to keep going without being miserably hungry. For a plane ride, you can usually request a gluten-free meal, but either way, it’s good to have backups, because planes may not have a safe option, or the food just might not be very good. Dehydrated foods can be great for planes, such as gluten-free noodle cups that only require adding hot water.
For daily travel, individual packages of nuts, protein bars, crackers, and other small, packaged snacks can also be helpful to keep on hand.
Traveling on a gluten-free diet is absolutely doable and can truly add something special to any destination. There’s no better feeling than finding a dedicated gluten-free bakery in a new place and trying new specialties for the first time. With enough research and time, you can even experience local food and culture despite having special dietary needs. We hope these ideas and helpful tips add to your knowledge base and help you to feel confident about traveling in the future.