The gluten free travel guide

While you have probably mastered a gluten free routine at home and learned all about sourcing your gluten free dietary needs in the neighbourhood, a change of scene can be disorienting and a stressful puzzle – just when what you want to do is relax.  

But, just as you got on top of gluten free living at home, gluten free travel will also quickly become second nature, with a little bit of organisation and planning ahead. Indeed, travel is great for gluten free experiences and brings opportunities to discover new tastes and recipes created with gluten free ingredients that can inspire you in your next culinary experiments.  

We offer you the best tips to prepare your trip and ensure you stay safe wherever in the world you are travelling to. 

There are three key elements to travelling: packing and preparing; the journey; and what to do and where to go once you are at your destination. All have to be considered from the gluten free perspective to avoid upsets. 

Before you leave, this is the time to plan ahead so once on vacation you can just enjoy yourself and not have to improvise solutions too much of the time. When booking your accommodation, think about the availability of gluten free food. If it is self-catering, you only need to worry about shopping for gluten free foods. Perhaps a few things you are used to having will not be available, so pack a few non-perishables in case. If you are staying in a hotel, investigate the restaurant and room service menus and consider whether you need food-preparing or storage facilities in your room. 

On your journey you will need to eat, so make sure you have plenty of filling gluten free snacks in case gluten free options are not available, even if you expected they would be. 

Once you are at your destination, the more information you have already gathered about the availability of gluten free meals in restaurants and the location of markets and stores where you can stock up with gluten free foods, the more you will be able to use your time well and have a great trip. The keys are checking ahead and making sure you can communicate your needs – assuming there may be a language barrier to overcome. Travel with coeliac disease or non-coeliac gluten sensitivity need not be a problem, especially if you are proactive about preventing potential issues. 

• Pack plenty of gluten free snacks.  
• Journey planning: have you asked in advance for a gluten free on-board or in-flight meal? 
• Hotel service: have you checked the availability of gluten free meals at all times of day?  
• Restaurant cards: print cards explaining your dietary needs in the local language. 

Once the travel part is out of the way, it is time to enjoy your destination. These tips will allow you to do so to the full: 

• Ask what kind of amenities are available both in the room and in the hotel. It’s a good idea to request a room with a kitchen (or at least a kitchenette), so you can prepare your own meals if needed. 
• Request a microwave and/or a mini fridge from your hotel or other accommodations. If you receive some push-back, simply explain that it is a matter of medical necessity that you be able to prepare your own food. It’s best to make these arrangements ahead of time. 
• Find out what kind of food options are available at your hotel. If the hotel offers room service, review the menu ahead of time or call to ask about gluten free options. You should also ask about food delivery from outside vendors as well as proximity to restaurants. 
• Do some research to find out about local farmer’s markets and groceries where you can stock up on healthy gluten free foods to enjoy during your trip. You’ll also need to make sure that you have the necessary equipment to properly store any food you buy. 
• Print restaurant translation cards in the appropriate language prior to travel. You can get translation cards online that you can present to your server (or directly to the cook) at a restaurant once you reach your destination. These cards explain, in the proper language, that you must follow a gluten free diet and that you could get sick if something is cross-contaminated. 
• Consider bringing your own gluten free bread so you can enjoy sandwiches or burgers when eating out. If the restaurant doesn’t offer a gluten free bun or bread option, you’ll still be able to enjoy those menu items. Pack a few Schär Gluten Free Bread Rolls to expand your meal options. 
• Check the menu ahead of time, if possible, and ask around for recommendations. It can be difficult to choose a restaurant when traveling to a foreign country, so do some research ahead of time to find gluten free restaurant options. You can also ask the locals or the concierge at your hotel for suggestions.