Are you longing to travel internationally but you are unsure due to your celiac diagnosis? Navigating travel with celiac is possible. Here are five steps to help you travel successfully while eating gluten-free.
Research your destination:
Where do you want to travel?
What sights do you want to see?
Once you can answer these questions you can start to plan safe places to eat gluten-free.
Don't forget the airline! Most airlines can give you a gluten-free meal but you must ask ahead of time.
2. Research restaurants:
Search for restaurants on Find Me GF, Gluten Dude & Facebook groups.
Look for bloggers/social media influencers from the country you would like to visit or someone who has recently visited that country.
Make a list of gluten-free restaurants near the sites you want to see.
Ensure the restaurant is still in business and check their hours.
Map out where the restaurant is, relative to the sites you want to see.
Of course, you still must be cautious. Let the server know you have celiac or must eat gluten-free. Use all the same precautions as you would at home.
Learn how restaurants in other countries call out allergens/gluten-free. For example in the EU, restaurants are required to list the top 14 allergens. Gluten is listed under "cereal grains." Allergens are listed in bold on food packages.
3. Carry a translation card
Traveling to another country, when you don't speak the language can be stressful. Learn how to say "gluten-free" and "celiac" in that language. Then make sure you have a translation card.
The card will clearly explain that you have celiac disease or a gluten allergy/intolerance.
It lists common places gluten can hide
The card explains that employees need to change their gloves
It explains cross-contamination
This will help ensure that restaurants fully understand your needs.
4. Facebook groups:
Search for gluten-free and the country or city you would like to visit.
Look for up-to-date posts about restaurants.
Make a list of places that interest you.
Research the restaurant to ensure it is open, near where you are visiting, and a place where you can find something you will enjoy eating.
5. Pack snacks/visit the grocery store
Breakfast, I find this to be the most difficult meal to eat out gluten-free. Therefore, I usually pack breakfast food. Some examples are instant GF oatmeal, cereal, or toaster bags for GF bread.
Snacks-high protein snacks are a must for days when you can't find safe food. Some examples are beef jerky, nuts, protein powder, and peanut butter.
Grocery stores are a lifesaver! Here you can find gluten-free bread, crackers, snacks, deli meat, yogurt, and best of all vegetables and fruit. In some places, you can find gluten-free sandwiches. Traveling might surprise you, I have found other countries to be much better about gluten-free.
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