Tips for Traveling with Celiac Disease
Travel has always been a priority in my life and has always been a passion for me.
I was diagnosed with celiac disease 5 years ago, after 7 or 8 years of not being well and misdiagnosed. Initially, as with many others who are newly diagnosed, I had to focus on getting better physically and on making the adjustments to my day to day life. There was still the lurking question in the back of my mind of whether I would be able to travel again the way I did before
Once I started to experience moments of feeling better, I knew I needed to bring travel back into my life to fully feel like myself again. Travel was part of who I was. But, now so was celiac disease. As challenging as I knew it would be, I made the commitment to myself to figure it out.
Traveling with celiac disease presents a slew of challenges that most travelers never consider. Questions like “Where should we eat?” were now followed by “Can this restaurant provide gluten free options? And if so, do they take appropriate measures to make sure their gluten free options are celiac friendly?”
Although I have had to change how I travel in many ways, I can and do travel. I have been able to continue to travel as avidly and with as much passion as I always did - so much so that I have now made it my career.
Here I am sharing some of my personal tips for traveling with celiac disease.*
Airports / Flights
To be honest, airports and flying can be one of the biggest challenges. I hope this continues to improve universally over time.
Packaged gluten free snacks can sometimes be found at kiosks. At international airports, with different labeling rules in each country, it may be more challenging to discern what is celiac safe. (Celiac.org has information about labels in some international locations. You can also try to research the equivalent organizations in your destination to see if they may have information that may be helpful.)
At most airports, both domestic and international, finding a proper meal may be more challenging so it’s important to anticipate this and plan ahead.
If you travel often, get to know the dining offerings at your local airport
But, even when you know you have an option you can rely on, this should be your Plan B
The restaurant may be unexpectedly closed or may change their offerings
If the airport has a branch of a restaurant you are familiar with, know that the menu and their ability to accommodate you may differ at their airport location
Eat a good meal that will keep you going before you head to the airport. Always!
Pack a “meal” that can sustain you for the length of your trip and then some
You never know if your flight may be delayed or whether the airport will have options for you
I always bring something from home for the flight heading to my destination
For my return home, I generally make arrangements with my hotel to have a “to go portable meal” I take to the airport with me
Always have enough healthy snacks to sustain you
Have more than what you need. Again, you never know about delays.
Keep snacks and mini-meals in your carry on. (But, make sure you are adhering to airline carry on rules, such as restrictions on liquids.)
I personally like protein-based items because they can keep me going for longer periods of time. I found packaged quinoa mini-meals that are handy when traveling. And, protein bars, nuts, cheese, etc. I also keep things like gluten free crackers or pretzels. Have an assortment in case you are not able to eat any of these on the flight. (For example, the airline may request passengers refrain from eating nuts/peanuts if someone with a severe allergy is on board.) Your personal choices may differ so use your own discretion in choosing what is best for you.
Be sure to know what may/may not be allowed upon entry at your destination. Some food items may be okay to consume on your flight but prohibited or require declaration at your destination.
Most international flights to/from the U.S. allow you to request a gluten free meal
Make your special meal request as soon as you book your flight
Confirm your airline’s request process but in most cases, you have until about 24-48 hours before your flight to make a request. But, why take a chance and wait? I add my request in as soon as I book my flight.
Confirm your selection again at minimum 48 hours before your flight
Confirm again with the airline when you arrive at the airport
If you have more than one special need when it comes to food, that could be trickier. Most airlines only enable you to make one selection. (For example, gluten free and vegan, etc.). In this case, check with the airline to see if you can make multiple requests. If not, and your need prohibits you from the options they provide, be prepared to rely on food you eat before your flight and anything you bring with you.
Also, be aware that if you do have internal flights once you get to your destination, those within destination flights may not accommodate special meal selections.
Communication is key
Being comfortable enough to communicate with others is essential.
Have celiac appropriate translation cards/apps with you.
There are a few reputable options out there. Make sure to confirm that the translation accurately reflects what you specifically need it to portray.
A translation app may help you or check with the company/producer/author of the card to clarify if needed
Whether you are managing your dietary needs or not, if you don’t speak the local language, I always recommend any traveler become familiar with a few words/phrases in the local language.
Know how to say basic things like hello, thank you, and other common phrases. Believe me, it generally goes a long way and helps to exude a warm feeling amongst you, the traveler, and those you are visiting and interacting with on your travels. It can open the door to a good communication process.
Know how to say things like celiac disease, gluten free, separate pans/utensils, etc. in the local language.
As mentioned, some countries/regions have celiac organizations and associations which may help you navigate as well. Just be sure to use reliable resources.
Accommodations
With rare exception, I personally always stay at hotels, resorts, and lodges unless I am on a cruise.
I generally do not stay in homes/apartments where I am reliant on cooking for myself when I travel. I have always loved staying at hotels and resorts. For me, it’s part of the travel experience and getting away from the normal day to day. Hotels and resorts often offer beautiful design, may be landmarks themselves, may have interesting histories or may be a destination in and of themselves. I also think it’s another way to be introduced to the local culture through the interactions you have with the hotel staff. Plus, when staying at a hotel with good service, they can generally also help you navigate your needs. Many hotels are also accustomed to having guests from different parts of the world with varying needs. Of course, you have to still be your own advocate but having a partner to assist you with the communication makes it easier.
When I committed to traveling as a celiac, this was one thing that I absolutely did not want to compromise on. I did not want either my husband, Kosh, or I to do any cooking while we are traveling. (I have to confess here. Anyone who knows me knows I don’t cook - Kosh does all the cooking.) For some people, especially those managing multiple needs, you may feel more comfortable with a kitchen. If you go this route, I recommend only working through reputable providers who have a process to vet out properties to ensure that certain standards are met. When it comes to accommodations:
I generally make sure there is an onsite restaurant where I can order breakfast a la carte vs. a buffet
Assuming the restaurant can accommodate me, I make a point to have breakfast at the hotel before heading out for the day. I may also choose a hotel specifically for their ability to accommodate me. If they know your needs in advance, some hotels will even make arrangements to have certain products available for your visit.
If I haven’t made my dining plans beforehand, I work with the hotel concierge to help me navigate my needs locally
Lunch/Dinner
We do our research before we travel if we are heading to a new destination.
When traveling, breakfast and dinner are generally my main meals
I often have many of our days pre-planned which means we may be on tour or with a guide and know if a lunch can be coordinated or not. If we are exploring on our own or relaxing for the day, we make our plans accordingly. Either way, I keep enough basic snacks with me to get me through the day until dinner.
Finding restaurants/cafes
I may peruse blogs, lists, reviews but never rely solely on them
I always still confirm directly with the source. I check the restaurant’s website to see if they say they are celiac safe or address cross contamination. (Sometimes websites are in the local language and may require translation.)
We sometimes communicate with the restaurant beforehand and make reservations or I coordinate through one of my travel partners
I find that planning dinners ahead of time and having a list of options makes best sense for me vs. improvising as we used to do
Sampling local delicacies can be a big part of experiencing the culture of a country you’re exploring. I try to find safe options that enable me to do this as well. At the same time, I am not disappointed if I can’t. In some places, I know this can sometimes be a bit more difficult to do.
I am absolutely fine with having a meal that has nothing to do with the typical food of a destination. Kosh and I have been lucky enough to find great restaurants that may offer something other than the local cuisine. For example, we found a wonderful Greek restaurant in Switzerland. We had flavorful Thai food in both Paris and Munich. We had the most incredible dinner at a well rated Italian restaurant in Copenhagen.
If we find a place we enjoy, we are happy to go back a second time, maybe even more. For example, we found a crepe place we loved in Sydney. (I think we went 3-4 times. They definitely recognized us – but part of the fun was getting to know them.)
Through doing research, you may also find great local options that are indeed celiac friendly. In Italy, I have enjoyed gluten free versions of both pasta and pizza. I think they have made a point to perfect their gluten free versions. In fact, I had the best gluten free pizza anywhere in Naples - makes sense that you would find the best gluten free pizza in the place that invented it! And, in Paris, where fine pastry is inherent to the culture, unsurprisingly, they have perfected their gluten free versions as well with a handful of wonderful patisseries full of treats that are as beautiful as they are tasty.
I go into my travel experiences with thinking about food as utilitarian. If I happen to have an amazing meal while I am traveling, I think of it as icing on the cake. I am lucky to have the experience of traveling so I am willing to get by on safe options even if they are not exciting.
We sometimes go to two restaurants for dinner. Although I may not be able to, I want Kosh, or any of my traveling companions, to still be able to enjoy the local cuisine. Food is so much a part a destination’s culture. This may mean that I eat a “safe meal” at Restaurant 1, while Kosh enjoys a glass of wine. Then we head off to Restaurant 2 and do the same in reverse. I know this may sound odd but it’s been a good option for us at times. We communicate with the maitre-d to make sure the restaurant is fine with it and have never once had an issue. Even though I can’t taste the food first hand, it gives me the opportunity to understand the cuisine, experience the restaurant. And, I can enjoy it vicariously through Kosh or my traveling companions.
Groceries/Markets
I always feel more confident when on the go if I have food and snacks to get me through the day, in case we aren’t able to find something or something doesn’t pan out as expected. One or both of us will keep these snacks in our bags that we take along with us for the day.
I have always enjoyed going to grocery stores and markets. I enjoy photography so markets are a perfect setting. And, they really enlighten you about the local culture and the products and foods they use.
While you may come across other tourists in markets, I love that grocery stores are generally full of local people going about their day to day.
I check their gluten free section if they have one. Again, as mentioned earlier, note that labeling standards may vary and you may need to be able to translate the package. And, you may find something you really enjoy. I found cookies in Germany that I try to find every time I go back.
I also see what other products, such as cheese, nuts, protein bars they may have. Things that I can easily carry around with me.
Cruises
In addition to land-based vacations, cruises have also been a great option for me. By choosing the right itinerary and cruise line, I can still have experiences which align to me and visit destinations I want to explore. In many ways, it makes traveling easier because a good portion of your meals will likely be onboard. It takes away some of the worry and planning required on a land-based vacation. Since being diagnosed, I have sailed on both ocean and river cruises. Not only have I been able to enjoy safe meals but I have also been lucky enough to have some very memorable meals.
I always confirm whether a cruise line can accommodate me
Many cruise lines have a process of requesting dietary accommodations including gluten free, celiac friendly meals. I make sure to make these arrangements well in advance. This way the ship can prepare and ensure they have any special products they need onboard to accommodate me. It also ensures that the staff is aware of my restrictions prior to my arrival.
Once onboard, I also communicate with the onboard staff since they will be taking care of my meals daily
I avoid buffets due to the cross-contamination risk
I don’t think cruising means you have to sacrifice the experience of traveling. I have never felt like I was missing out on travel by cruising to a destination vs. exploring by land. Many cruise lines offer fascinating and engaging itineraries that can allow you to explore in depth, which is how I like to travel. For me, the most important factor is first to choose an itinerary and cruise line that fits the bill in terms of the travel experience I want to have and then confirming that they can accommodate my needs. Of course, I still take land-based vacations and there are some places you just can’t get to on a ship but it’s nice to have options.
Be Your Own Advocate
Of course, along the way, you will be communicating with others and will need to discern information. At a certain point, you may have to decide whether you are comfortable in trusting in a situation or person, whether that is the chef preparing your meal or the server who is walking you through the menu and taking your order. By nature, I rely on my gut quite often so if something doesn’t feel right to me, I have learned it’s okay to walk away or ask questions.
Make the decisions that make the best sense for you and fall within your own personal parameters. Feel comfortable in asking the questions you need to ask and always have the confidence to advocate for yourself in any situation, whether traveling or at home.
* Important note: As each of us differ in our needs and tolerances, please note that these are my personal travel tips. I always recommend you use your own discretion in making the decisions best and healthiest for you and consult with your own medical professional for guidance.
Also note, COVID-19 is impacting travel globally at the time of this article. Information contained in this article, including the state of travel and airline policies, may be subject to change as the situation evolves.
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