6 Gluten-Free Travel Tips for Eating Safely Around the World

Having celiac disease or a gluten allergy shouldn’t stop you or your loved ones from traveling. As a travel writer whose daughter is gluten intolerant, I’ve sought out gluten-free foods around the globe. These tips, supported by travel experts who understand the needs of travelers with gluten allergies, will help you discover the most delicious gluten-free dining options with minimal stress—so that you can spend more time savoring the journey.

Conduct gluten-free research before you go

Ease your nerves by checking gluten-free travel options in advance of your vacation. Talk to your travel agent, browse restaurant websites, and read reviews on the Find Me Gluten-Free app.

Julia Phillips, a AAA Travel Advisor who follows a gluten-free and vegan diet, provides her clients with a checklist for traveling with allergies, along with recommendations for local stores where they can purchase safe food at their destination.

Carry an allergy card in the local language

Whether saved on your phone or printed as a small card, an allergy card can help restaurants and food vendors understand your dietary needs. It can be as simple as jotting  “gluten-free” or “allergic to wheat” on a small card in the local language or customizing a medical bracelet with your allergies listed.

Clear communication in the local language can lead to safer meals and greater peace of mind. Phillips recommends using translation apps and informing staff of cross-contamination risks.

Communicate your needs early and often

Tell your tour group, resort, and other travel providers well in advance about your dietary needs so that they can plan accordingly.

“As a chef, I know how important it is for every guest to feel both safe and included at the table,” says Kaelhub Cudmore, director of Culinary Strategy for Rocky Mountaineer, renowned for its luxury train journeys. “Informing us of your dietary requirements during the booking process gives our culinary team time to source the right ingredients and prepare your meal with the care and attention you deserve.”

When you arrive, remind your host or server of your needs to ensure proper accommodations. If you have questions about food preparation or potential for cross-contamination, don’t hesitate to ask.

Pack your own food, especially for long flights

Many airlines now offer gluten-free snacks, such as the Undercover quinoa crisp on United Airlines or the Mediterranean Tapas Picnic Pack on Alaska Airlines. For long-haul flights, you can usually order gluten-free meals—generally anywhere between 30 days and 24 hours before departure—but there’s always a chance the meal won’t be loaded onto the plane or could be served to the wrong passenger.

Because of this uncertainty, always bring your own snacks and heartier foods for long flights. “I pack a bag with gluten-free crackers and frozen gluten-free sandwiches, just in case,” says Phillips.

Choose travel companies and restaurants that cater to gluten-free travelers

Many cruise lines, resorts, and tour operators have stepped up their services for those traveling with dietary restrictions. Phillips recommends Royal Caribbean and AMAWaterways for their attention to gluten-free dining.

It’s especially memorable when restaurants create special gluten-free versions of their dishes. On a recent Viking river cruise, a chef prepared a gluten-free, vegan, plant-based burger for Phillips that looked so good that everyone else in her travel party wanted one. My daughter still reminisces about the gluten-free fish-and-chip feast a Royal Caribbean chef made for her. These exceptional experiences can seal the best travel memories.

Try naturally gluten-free options in your destination

Plain proteins, fruits, and vegetables are safe—but they can get boring. Discover local favorites that don’t contain gluten. Amber Youell, senior product lead at Tauck River Cruises, recommends seeking out risotto and polenta in Italy; ratatouille and almond-based macarons in France; and cheese fondues and hearty stews in Switzerland (just be mindful that wheat, rye, or barley flour isn’t used in their making).

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With the proper planning, clear communication, and a snack bag or two, you can savor gluten-free travel adventures. Bon appétit!