Traveling with celiac disease can feel overwhelming, but with careful planning, you can enjoy a safe and stress-free trip. Whether you’re flying off to a new country or going on a weekend road trip, the gastroenterologists at NYGA have provided their gluten-free travel tips to help you stay healthy and worry-free.

Preparing for a Trip (Gluten-free Tips)

A little preparation goes a long way when traveling with celiac disease. Before you leave, take these essential steps to ensure you have safe food options throughout your trip.

1. Research safe dining options

Before you travel, research restaurants that offer gluten-free menus or have strong gluten-free protocols. Websites like Find Me Gluten Free and local celiac associations can provide recommendations. Contact restaurants in advance to confirm their gluten-free offerings and cross-contamination precautions. If traveling internationally, learn key phrases related to your dietary needs in the local language or carry gluten-free restaurant cards to communicate your needs clearly.

2. Pack smart: Gluten-free snacks and supplies

While finding safe dining options is great, always pack gluten-free snacks as a backup. Bring items like protein bars, nuts, rice cakes, or gluten-free crackers to ensure you have safe food options during your travels. Consider carrying single-serve packets of peanut butter or hummus for added nutrition. If you have room, pack a small cutting board and utensils to prepare your own snacks in a pinch.

Navigating Airports and Airlines with Celiac Disease

Gluten-free meals on flights

Many airlines offer gluten-free meal options, but you must request them in advance, typically at least 48 hours before departure. Confirm with the airline before your flight and bring extra snacks if your meal isn’t available or doesn’t meet your dietary needs.

Finding gluten-free options at airports

Airport food choices can be limited, but some restaurants and kiosks offer gluten-free options. Before your trip, look up airport dining options and check if they offer gluten-free selections. When in doubt, stick with packaged snacks that are clearly labeled gluten-free.

Dining out gluten-free: How to stay safe

Eating out while traveling can be a highlight, but taking precautions to prevent accidental gluten exposure is essential.

1. Identify gluten-free-friendly restaurants

Look for restaurants that are certified gluten-free or have dedicated gluten-free menus. Apps, reviews, and social media groups can help you find safe places to eat. Buffets and shared kitchen environments may pose a higher cross-contamination risk, so choose sit-down restaurants with clear gluten-free protocols.

2. Notify your server to ensure a safe meal

Always inform your server that you have celiac disease and require strict gluten-free food preparation. Ask about ingredient lists, preparation methods, and whether the kitchen has separate cooking surfaces and utensils for gluten-free meals. If your server seems unsure, politely ask to speak with the manager or chef.

3. Avoid cross-contamination while dining out

Cross-contact poses a significant risk when dining out. Avoid fried foods cooked in shared oil, and be cautious of dishes containing hidden gluten, such as sauces, marinades, and dressings. If you’re uncertain about a meal’s safety, opting for a simpler dish like grilled meat with plain vegetables is better.

What to Do If You Eat Gluten While Traveling

Accidental gluten exposure can happen despite your best efforts. If you accidentally consume gluten, stay hydrated, rest, and take any medications or supplements that help alleviate your symptoms. Many travelers with celiac disease carry pepcid, antidiarrheals such as imodium or pepto bismol to help manage mild symptoms. If severe reactions occur, locate a nearby pharmacy or medical facility for assistance.

Traveling with celiac disease requires extra effort, but with proper planning, you can enjoy new destinations without compromising your health. You can explore the world with confidence and peace of mind by researching dining options, packing gluten-free essentials, and taking precautions when eating out. If you’re living with celiac disease, NYGA’s team of experienced dietitians can help you create a customized nutrition plan that can work for you at home or abroad.

Don’t wait—prioritize your health today.