Gluten Free Travel Tips You NEED To Know!
- Zoe Wernick
- May 7, 2016
- 6 min read
Recently, someone on Instagram left me a comment that got me thinking.
@true_zest: Is Israel and easy place to travel around gluten free. I have never been, but love travelling! This coeliac and food intolerance thing can get in the way sometimes!
I answered her comment regarding Israel with what if you've read my other posts will sound familiar (it's not too hard, but it's not the easiest), but her last sentence troubled me. Nowadays, there is a WEALTH of information on the internet about travelling gluten free, and the general public's knowledge has increased tremendously. But are there still some people out there who miss out on great opportunities because of their food allergies? If you are one of these people, stop hesitating and book that trip! With just a few simple ideas and some preparation you CAN navigate around your allergy. So far I've been to 14 countries and I can't wait to see (and eat!) more! Here are the things I do to ensure that my allergies don't put a hitch in my trip.
Isn't it time for an adventure?
1) Plan ahead
Okay, so this list isn't rocket science. Spontaneity when you have food allergies is a bit harder. I always research the cities I visit ahead of time to insure that I've got at least 1 or 2 places to go to. If I have to get a salad somewhere or eat plain eggs I can handle that if I know that there is really something special coming up soon in my future. One thing I ALWAYS try to do in a new country is to try find a restaurant that serves that countries "traditional" food Gluten Free - that way I can have the opportunity to experience what the country's cusine has to offer too! Some cuisine's are naturally gluten free, some are easier to make gluten free, and some are tough! But even sometimes with tough GF conversions (think lots of dumplings, pasta, bread heavy cusines) there are places that offer it Gluten Free! I ate an amazing completely Gluten Free Czech Meal in Prague - duck with Gluten Free gravy, GF Czech dumplings and bread, cabbage, Gluten Free Beer, and Gluten Free Apple Strudel. So no excuses - get Googling!
For shorter trips (one week or less) I usually plan out most of our meals, but if I'm travelling longer term and the itinerary is more free form then I try to have at least a few places that I know have Gluten Free options to hit when I need a pick me up. Never underestimate the postive power of a pastery. Sometimes a suggary carby Gluten Free treat is just the mood improver you need after watching your friends and family imbibe on their glutenous cousins.
2) Social Media
Sometimes Google just isn't enough! I have found SO MANY amazing Gluten Free Friendly spots through Instagram! Search "Gluten Free INSERT CITY OR COUNTRY HERE" and see what the community has tagged! Don't be afraid of commenting and engaging others even if they aren't writing in English - you never know if they do know it! The only thing you have to be careful of here is that it's a bit of a rabbit hole and you might find yourself glued to your phone screen salivating for hours.
3) Snacks
To give yourself some peace of mind, pack a few snacks. I like to pack a carbohydrate choice (some rolls, a loaf of bread) or some granola bars just in case. I'm allergic to nuts too or that would definitely be something I'd pack. But if you've done good planning ahead, don't go crazy with your snacks! Trust your research!
4) Grocery Stores
DON'T BE AFRAID OF THEM! They really are your friend! Although they can be intimidating, foreign grocery stores often carry Gluten Free products, and it can be really fun to discover all the things that new countries have to offer! I bought different cookies and cakes and breads in Ireland, The UK, Hungary, Austria, the Cezch Republic just to name a few! If you're travelling long term you'll have no choice but to go inside as I did. I started with one loaf of bread but needed new provisions along the way, and I was glad for the experiences. So head in and see what cool stuff they've got!
5) Accommodations
Most accommodations will cater to your needs! If your hotel includes breakfast call ahead and see if they have gluten free bread, many do. One hostel I stayed at in Germany didn't, but they had an amazing breakfast buffet with tons of meats and cheeses in typical German Breakfast fashion, and the Gluten Free brötchen (little bread rolls) I had bought at the grocery store were the perfect accompaniment! But two BnB's in Ireland and one Belgium catered f-a-b-ulously to my Gluten Free needs, and others along the way had buffets with plenty of options. Still, if you call ahead or research your accommodations a bit, you might find yourself with something extra special.
Or, if you're extremely sensitive, Air BnB might be the way to go for you! Not only is Air BnB a great way to save money (depending on where and when you're travelling) but it's a great option for people with food allergies to cut back on their risk. You can eat more of your meals at home and utilize the local grocery stores or markets to find amazing ingredients. Plus you can find really interesting amazing places to stay! In France, we stayed in a Troglo, also called a "cave dwelling," which was a house built right into a cliffside! One evening we just got a bottle of wine, some cheese, and a gluten free baguette and ate that for dinner on our porch watching the sunset. Trés romantíc (and delicious)!
6) Printable Cards
Many of us valiantly try to learn a few words of the new language we're about to encounter, but it can be difficult to really get your point across if you're not a native. With something as important as your health and safety, the best bet is to travel with these printable Celiac Travel Restaurant Cards. They explain your allergy and what it means for the chef to understand the restrictions in the native language of the country you're traveling in. If you've got a severe allergy this is the best bet for you.
I'll admit, I've never travelled with one though. Generally my symptoms are mild if I get some accidental gluten, but mostly I've had no trouble getting around with English or picking menu items or restaurants I feel comfortable with.
7) Fiber
I find that when I'm travelling I tend to get a lot less fiber. What can I say? There are just SO many amazing goodies to try! Plus the stress of travel and the general change of your daily activities can be hard on your digestive system in general. My favorite thing to help me keep things moving especially when I'm travelling is Chia seeds! They're small, easy to bring along, and easy to consume! Throw a tablespoon in your juice, regular, coconut, or almond milk, or put some in your yogurt or oatmeal each day. Or if you really don't have anything else, you can drink them in water! They work great for me.
8) Be Prepared With Your Remedies
Even if you're trying your hardest, we all know Gluten can be sneaky, so be prepared with your remedies! Make sure you bring whatever medicines you use at home - pain relievers, laxatives, anti bloating medications, stomach settlers - whatever you're used to, bring it! You may not be able to find the same thing in a new place, plus you want to be able to take it at the onset of any symptoms! It's my opinion that you shouldn't be afraid to treat your symptoms aggressively if it happens on vacation - you only have a few days in this place and you want to make the most of it. But if you're following all my advice from above, the chance is much lower that this will happen!
So there you have it! What are you waiting for? Get out there and SEE THE WORLD! Safe and happy travels :) Zoë
Below is some more of the great Gluten Free Food from my travels. If you want to see more of my travel, feel free to follow my personal account on Instagram, @travelswithzoe
Are you a Gluten Free Traveler? Do you use any of these tips? Have I left anything out that you do? Let me know in the Comments!
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