Being a Travel Agent for 18 years, it goes without saying that I love travel!
Tasting my way through countries is one of my favourite parts of experiencing the local culture, so when I was recently diagnosed as Coeliac, my heart sank for a moment. But being a glass-half-full person, I almost immediately realised that it doesn’t need to ruin the foodie aspect of travelling. I just need to do some more planning and preparation than normal to make sure I stay healthy while still having fun and enjoying my adventure.
Here are my top 7 tips on travelling gluten-free.
1. Pre Trip Planning
The key to having a relaxing, anxiety-free holiday is to do a bit of homework before you go. Even if you are a fly-by-the-seat-of-your-pants last-minute traveller, it will be much more difficult to travel gluten-free safely without it.
For some, travelling to countries that have a high awareness of Coeliac, such as Ireland, Spain, Italy, New Zealand, and the USA, could be a good start. Also, keep in mind countries whose cuisine typically is gluten-free anyway, such as Vietnam, Mexico or India. Others travel extensively and love the off-the-beaten track and are more stress-free and comfortable with the concept – some even see it as a challenge. But whichever category you fall in, I highly recommend doing some level of research.
If you do not have the time to do the research yourself, you can negotiate with your travel agent an hourly fee for them to do the background work for you. If possible, it’s a good idea to use someone who knows the intricacies of Celiac disease.
2. Airlines/Hotels
It goes without saying that when you are booking your Cruise, Tour, and Airfare, you should put in the gluten-free request at the time of booking. Also, make sure to bring snacks in your hand luggage when flying for in-between service and peace of mind. Do keep in mind that most airlines will not allow nuts on the aircraft, so avoid any products with nuts.
When booking hotels, also let your travel agent know that you are Coeliac at the time so they can ensure that the hotel is aware and that there is a fridge in your room to store additional food just in case. They can also check on the restaurant/breakfast service to see if there are options available and, if not, what options are nearby. ApartHotels or Apartments are also worth considering, especially if you are staying a longer period of time in the same place.
Location is also key, so when looking at accommodation, make sure to mention to your agent that you are gluten-free and want to be around gluten-free options if there aren’t any at the hotel.
3. Snacks
SOHA – Snacks on Hand Always!!
It goes without saying – snacks are your best friend. You know what you personally like so a bit of research will let you know if there are similar snacks available at the destination or if you bring your own. Quite often you will come across a gluten-free snack you love that you can’t get back in Australia and suddenly your hand luggage is packed with it!!
Some suggestions of good snack options specifically for when you are travelling are:
- Gluten-free crackers – perfect with cheese which is often served on the airlines
- Gluten-free protein or muesli bar
- Trail mix
- Can of tuna
- Dried fruit
- Sealed fresh fruit cups
- Gluten-free lollies/chocolate for when you need that sugar rush
It is perfect if they have individual wrappings, but for the items that don’t, just get some small Tupperware containers and bring them along.
4. Grocery Stores
I know this sounds strange, but the humble grocery store/Mini Mart can become your best friend. Knowing where the closest one is can make you feel less anxious and allow you to go out and explore stress-free, knowing you won’t get hangry. It is a good stop to visit when you first arrive to stock up on some staples like gluten-free protein bars, fresh fruits, vegetables and cheese – and any local options you have researched. If you are in a foreign country, I would definitely recommend an app like Google Translate, where you can photograph the item and check the ingredients.
In some countries where Coeliac is less well recognised, the supermarkets may not stock gluten-free products like bread or pasta, so in this case, you can also look into the closest health food store.
5. Restaurants
For those foodies out there like me, one of the best things about travelling is the local food. We are lucky we live in a day where information, advice and opinions are at our fingertips through social media (Instagram, Facebook & Tik Tok) and bloggers, so eating gluten-free in a foreign country is easier than ever. Along with that, you have apps like Find Me Gluten-Free, where people have reviewed restaurants, and you can check out the websites/apps of the local Coeliac Associations & local Facebook Groups.
Another thing I find useful is using Google Maps to pin the location of potential places. I am then able to easily see where is close by, whether we are at a local attraction or close by the hotel. You can also download the offline map so you have a copy if there isn’t any Wi-Fi.
A must is to make sure you bring along restaurant cards. You can get them from many places online but a great example is www.celiactravel.com/cards which is free but you can donate if you like. What these cards do is translate that you are Celiac to the restaurants in their language. If you can try and get one that mentions cross-contamination, that’s great, as half the time, this is the battle.
I’ll be honest. One thing I do miss is just turning up at a random restaurant, but it definitely isn’t worth being unwell and missing out on the following day's activities!
6. Have Fun With Food
A great way to explore the local culture and cuisine safely while having an unforgettable experience is by doing a cooking class. You will get to spend time authentically with a local who can share the food culture but also suggest places they know of that were not on your radar before. Another way is a local foodie tour. This is a great way to safely taste the local cuisine and quite often visit some off-the-beaten-track places. The main thing here is to make sure you choose a tour that caters to gluten-free because communication is key!
One last idea is to make it a game! Who can find the best gluten-free restaurant on the trip? Or the most unlikely spot? Coming across a hole-in-the-wall pizzeria in Rome serving gluten-free pizza can be a highlight of the trip and create long-lasting memories, rather than be a negative drag on the holiday!
7. Take it Slow
Now this could be a contentious one!
Consider incorporating fewer cities and spending more time in each place. Instead of visiting 8 cities in 12 days, do 4 or 5 and immerse yourself in the culture. You can then explore each city without feeling rushed. This also leads onto the next point. If an accident happens that is out of your control, and you feel unwell, you don’t want to rush to the next city and miss something that was number 1 on your itinerary.
Take it slow, and try not to overschedule your days. Life happens, and the place you want to go to eat could be closed, or as mentioned, you feel unwell. Even if you are a Go Go Go person like me, it is a good idea to take it back a notch!
The world is an incredible place, and even in the most remote places, there are always going to be the staples of meat, fish, fruit, and vegetables, even if they don’t have your favourite snack. But with a bit of planning, nothing can stop you from going out and experiencing new cultures and cuisines safely. Who knows, you may just find your new favourite meal or snack!
