To ensure you are not the victim of cross contamination, take care when eating out and always make the restaurant team aware of your dietary requirements Click To Tweet

Cross contamination strikes fear into the heart of any gluten-avoider! If you’ve not heard of it before, it’s the process by which harmful gluten proteins can be accidentally transferred to a gluten free meal. And that can have terrible consequences for those suffering from coeliac disease or gluten intolerance.

Cross contamination can occur as the result of a whole range of minor slip-ups in the kitchen, many of which those without a dietary requirement wouldn’t think twice about. For example, a person with coeliac disease might become unwell if someone prepared a sandwich for them and used the same butter for both gluten-free and regular bread.

Similarly, if both breads were on the same chopping board, this could cause problems for a coeliac. Those preparing food even need to watch out for appliances such as toasters, as the gluten free and regular bread going into the same toaster would spell cross-contamination.

To ensure you are not the victim of cross contamination, take care when eating out and always make the restaurant team aware of your dietary requirements. Speak to your server at length about the consequences of being glutened and don’t eat anything unless you’re 100% confident that your instructions have been taken on board, and understood.

Make sure, when you are dining at a restaurant, that the chefs have a specific area of the kitchen used to prepare gluten-free food, and that all utensils, pans and kitchen apparatus are thoroughly cleaned before use. Also mention that gluten-free food cannot be fried in the same fryer as regular food, as this would also cause cross-contamination and could make a person with coeliac disease very unwell.

If you’re eating in a cafe or coffee shop, you will often find there are gluten free options on offer, such as brownies or gluten free sandwiches. However, if you see that these are in the same cabinet as regular food, and they’re not wrapped, you’ll definitely want to avoid these. To be safe, we recommend only eating gluten free food which is stored far away from any other food, unless it is packaged in a wrapper to keep it safe.

It’s not just dining at restaurants you’ll need to be careful of, either. The same precautions must be taken if you’re dining at a friends house. You’ll want to make sure that your friend is completely aware of the lengths they’ll need to go to to ensure your meal is gluten free. Make sure that they know that this includes different kitchen utensils, different cooking apparatus, different chopping boards and so on. If your friend is unsure, direct them to the Coeliac UK website, where you can find plenty of tips on catering for those with gluten intolerance and coeliac disease.

Cross contamination is a very real problem for those who must avoid gluten, but as long as the communication is clear and the person preparing your food is aware of the lengths which they must go to to ensure a meal is completely gluten free, you should not run into any problems. Don’t let a fear of cross-contamination stop you from enjoying eating out. Just make sure you follow our tips to keep yourself safe.

The most important thing you can do when eating out on a gluten free diet is to ensure that the restaurant is fully aware of what you can and cannot eat. Click To Tweet

A gluten free diet can often make eating out more of a challenge. Whilst many restaurants are proud to cater for those who need to avoid gluten, there is always an element of risk involved. To ensure you don’t get accidentally glutened when you’re eating out at a restaurant, make sure you follow our five top tips.

Awareness is Key

The most important thing you can do when eating out on a gluten free diet is to ensure that the restaurant is fully aware of what you can and cannot eat. Take the time to speak to the manager when you make your booking, and then mention that you’re gluten free again as soon as you arrive. That way, the kitchen should be in doubt as to the importance of providing a gluten free meal for you.

Ask About Gluten Free Menus

A restaurant with a gluten free menu is always music to our ears! Not only does the provision of a gluten free menu mean you’ll have plenty to choose from when you head to the restaurant, it also means that the restaurant’s team will likely have been trained in coeliac disease and gluten intolerances, amongst other dietary requirements, so will fully understand the importance of keeping your meal gluten free.

Look For Coeliac UK Accreditation

Restaurants which are doing a great job of providing gluten free options for those with dietary requirements can apply for accreditation with Coeliac UK, a top charity designed to help those diagnosed with Coeliac disease. Look out for the charity’s logo in restaurant windows or on menus. If it’s there, you’ll be guaranteed a great gluten free dining experience.

Use a Gluten Free App

There are a number of fantastic apps out there which can help you seek out the top gluten free restaurants in your area. Download a gluten free restaurant finder and you’ll be in no doubt as to whether the restaurant can cater for your dietary requirements. Make doubly sure that you won’t get accidentally glutened by reminding your server of your needs as you place your order.

Prepare a Gluten Free Information Card

Eating out when you’re gluten free is tricky enough as it is, but when you bring a language barrier into the equation it can become a whole lot more difficult! If you’re travelling abroad somewhere where you’re not confident speaking the local language, you can prepare an information card in the local lingo, and present it to waiters wherever you dine. This is a great way to ensure you’re well catered for and nothing is lost in translation!


Eating out when you’re on a gluten free diet can be a little difficult, but it’s just a matter of communication. Make sure that the restaurant is fully aware of your requirements and never dine anywhere if you’re not confident that your instructions have been understood. If you follow our five tips you can relax in the knowledge that your meal

The Signs and Symptoms Coeliac Disease
Gluten or wheat intolerance, IBS or even stress may present with typical celiac disease symptoms. Click To Tweet

Coeliac disease is a serious condition, caused by a reaction to gluten. The lifelong autoimmune disease affects 1 in 100 people and can cause a variety of different signs and symptoms, ranging from mild to severe. Coeliac disease is treatable through a gluten free diet, so if you’re suffering from any of these symptoms make sure you speak to your doctor as soon as you can. Here are the signs and symptoms of coeliac disease in adults to look out for if you think you, or a family member, may be suffering from coeliac disease.

What are the Signs and Symptoms of Coeliac Disease?

Severe or occasional diarrhoea

It’s normal to get diarrhoea from time to time, but if a person is regularly experiencing this complaint then it’s possible that coeliac disease could be the culprit.

Excessive wind and bloating

Usually experienced with the typical bloating that coeliacs will suffer with, this unpleasant symptom is a well-known problem caused by celiac disease.


Research has shown that 15% of coeliac patients experience constipation rather than diarrhoea. This symptom of celiac disease can reduce a person’s ability to eliminate toxins from the body, and cause pain and fatigue.

Nausea, vomiting and stomach pain

The inflammation of the small intestine caused by celiac disease can lead to nausea and vomiting, as the intestine struggles to absorb nutrients.

Iron, vitamin B12 or folic acid deficiency

Those with undiagnosed celiac disease typically suffer from deficiencies such as iron deficiency, vitamin B12 and folic acid deficiencies, as their bodies are unable to absorb the vitamins and minerals in their food.


Vitamin deficiencies often lead to anaemia, due to malabsorption. This can cause a person to feel tired, fatigued or weak, and can also present in a shortness of breath.

Mouth ulcers

Along with the intestines, coeliac disease also attacks other soft tissues in the body, and that includes the mouth. Mouth ulcers are a well known symptom, linked to deficiencies in vitamins and minerals. Tooth enamel problems may also be present in sufferers.

Hair loss

Coeliac disease can damage a patient’s hair. The damage can be mild, causing thin, limp hair, or more severe, even leading to alopecia. It’s all down to the nutritional deficiencies a sufferer will have.

Skin rash (this is called dermatitis herpetiformis)

Dermatitis herpetiformis is an immediately recognisable skin rash caused by coeliac disease. The rash affects around 1 in 3,300 people and causes red, raised patches on the skin, severe itching and stinging.


It may surprise you to learn that coeliac disease can also be linked to psychological symptoms, the main one being depression. This can be a serious symptom of coeliac disease, which should be treated as soon as possible.

Liver abnormalities

Many coeliac disease patients suffer from liver problems, which can range from fatty liver disease to severe liver failure.

Neurological problems

Celiac complications can lead to nerve conditions, which include Ataxia, which is a loss of coordination and poor balance, and peripheral neuropathy, a condition which causes numbness and tingling in the hands and feet of sufferers.


Other Conditions Which Can Be Mistaken for Coeliac Disease:

As coeliac disease causes a wide range of different symptoms, and sufferers may present with just one, a few, or many of these symptoms at any one time, it is possible that other conditions can be mistaken for celiac disease. Typical celiac disease symptoms may be caused by less serious problems, such as irritable bowel syndrome, gluten or wheat intolerance or even stress.


Are you suffering from celiac disease symptoms? If you are worried that you’re struggling with any of the symptoms we’ve mentioned and think you might have coeliac disease, make sure you speak to your doctor as soon as you can. And remember, if you are diagnosed with celiac disease, it’s not the end of the world! Just check out some of our amazing gluten-free destinations to see where you could be enjoying delicious gluten free food.

What is the FODMAP Diet?

If you’ve got any kind of digestive disorder, like IBS (Irritable Bowel Syndrome), coeliac disease or Chron’s disease, the FODMAP diet could massively ease your symptoms and help you take back control of your life. But what exactly is the FODMAP diet?

FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Click To Tweet These incredibly confusing names are simply the scientific terms for short-chain carbohydrates and sugar alcohols which are known to cause digestive problems.

The idea behind a FODMAP diet is to avoid foods which contain high amounts of the molecules listed above. By cutting out these things, you’ll put less strain on your digestive system and should see a reduction, or possibly total elimination, of your symptoms.

High and Low FODMAP Foods

The bad news is that FODMAPs are found in almost everything, which makes completely cutting them out impossible. The good news is that there’s a fair amount of foods which contain low quantities of FODMAPs that you can consume on a FODMAP diet without causing your intestines to go into a frenzy.

Examples of foods high in FODMAPs (i.e. the ones to avoid)

Vegetables: Onions, peas, mushrooms, cauliflower and asparagus

Fruits: Apples, avocado, currants, mangoes and watermelon

Grains: Rye, wheat and barley

Dairy: ricotta cheese, cottage cheese, yoghurt, evaporated milk and cow’s milk

Sweeteners: agave, high fructose corn syrup, honey, sorbitol and mannitol

Examples of foods low in FODMAPs (i.e. the ones safe to eat on a FODMAP diet)

Vegetables: Bean sprouts, bell peppers, cucumber, spinach and kale

Fruits: Blueberries, coconut, kiwi, lemons and raspberries

Grains: Millet, oats, rice, quinoa and polenta

Dairy: Brie cheese, camembert cheese, cheddar cheese, lactose-free ice cream and goat’s milk yoghurt

Sweeteners: maple syrup, white sugar, brown sugar, stevia and coconut sugar

As you can see from the examples above, picking out low FODMAP foods and high FODMAP foods is pretty tough and to do it successfully, you’ll need to do your research and be really strict with yourself. But for the chance to be completely symptom-free without any medication whatsoever makes it entirely worth the hassle.

The FODMAP Diet Explained

The FODMAP diet begins with an elimination stage followed by multiple reintroduction stages. The entire diet can take months to complete, but it’s one of the sure-fire ways you can safely discover which foods are safe for you to eat and which ones to avoid.

The elimination stage

The elimination stage involves cutting out every single food that’s high in FODMAPs until you get your symptoms under control. Depending on how your body reacts, this can take 2-8 weeks. When you’re feeling fine, it’s time to start your first reintroduction stage.

The reintroduction stage

This part of the low FODMAP diet is longer and more complex than the elimination stage. Each week, you pick one high FODMAP food to introduce into your diet.

Day 1: Eat a small portion of your chosen food.

Day 2: If you experience no symptoms, eat a medium portion of the same food.

Day 3: If you still don’t experience any symptoms, eat a large portion of the same food.

Days 4-7: Return to the strict FODMAP diet and avoid high FODMAP foods.

If you don’t experience any symptoms at all throughout the week, good news – the food you tested is fine for you to eat and you can add it to your “Safe” list!

If you got symptoms after day one, the food you tested is really not a good fit for your digestive system and you need to avoid it completely. Add it to your “Avoid” list.

If you only got symptoms after day two, the food is safe to eat in small potions and if you only got symptoms after day three, the food is safe to eat in medium portions.

Begin the reintroduction stage again after the four-day waiting period if you didn’t experience any symptoms. If you did get some symptoms, you’ll have to stick to a strict low FODMAP diet until you feel better and then begin the reintroduction stage.

The Importance of a Diary on the FODMAP Diet

If you’re going to give the FODMAP diet a try, it’s vital you keep a detailed food and symptom diary. Each day, write down exactly what you ate, at what time you ate it and what the portion size was. Then as soon as you feel even the slightest twinge of a symptom, make a note of it, what time you got it and how bad it was on a scale of 1-10.

You can write it all down in a notebook, keep a digital record on your computer or use a note-based app on your smartphone – whichever method works best for you and is most convenient so you stick with it. Keeping a diary while on a FODMAP diet will make pinpointing exactly which foods cause your symptoms so much easier and will help you get your digestive health back on track a million times faster.

What is the FODMAP Diet – The Final Takeaway

If you’re fed up of medication and want a more natural alternative, a FODMAP diet could be the way to go. It takes a lot of time, dedication and effort, but the first time you go a full day without any bad symptoms just by simply changing your diet, you’ll be inspired to stick with it until you’re free of digestive discomfort for good!

Best Gluten Free Resources 2017
Gluten Free Travellers has compiled a list of our favourite resources and blogs to help you have as much information as possible to make living with Coeliac disease or gluten intolerance as easy as possible. Click To Tweet

Here at Gluten Free Travellers we want your gluten-free life and travel to be as stress free as possible!

We have compiled a list of our favourite resources and blogs to help you have as much information as possible to make living with Coeliac disease or gluten intolerance as easy as possible.

Useful Links for Coeliac Disease & Gluten Intolerance:

Coeliac Australia


Coeliac UK


Celiac Disease Foundation (USA)


Gluten Free Travellers
Our gluten free blog offering tips and recommendations for travelling with Coeliac disease or gluten intolerance.

The Gluten-free Message Board
An independent discussion forum for people with coeliac disease.

Gluten-free Cooking for Kids
A great resource for parents looking for recipes, tips and forums to discuss the gluten-free diet

Gluten-free Help
An independent and informative site promoting awareness and support for people suffering with coeliac disease

Boots WebMD
For news on coeliac disease and other digestive disorders, visit Boots WebMD.

Channel 4 Food – Gluten-free recipes
A great selection of gluten-free recipes sourced from a variety of books, websites and chefs and brought to you by Channel 4 Food.

Gluten Free Blogs:

Gluten Free Goddess

Gluten Free Girl

Gluten Free Mommy

A Gluten-Free Day

Celiac Chicks

No Gluten, No Problem

Delightfully Gluten Free

The Gluten Free Lifesaver

Gluten Free Diva

Gluten Free Fun

Gluten Free on a Shoestring

Pretty Little Celiac

Gluten Free Easily

Elana’s Pantry

Free From Home

The Book of Yum

A Baking Life

Simply Gluten Free

The Spunky Coconut


Poor and Gluten Free

Gluten Free For Good

Art of Gluten Free Baking

Gluten Free Doctor


For Related Conditions:

NHS Choices
NHS Choices has thousands of pages of content about related health and wellbeing issues which may be helpful to those with coeliac disease. There are also videos, blogs and information about current clinical trials and symptoms specific to coeliac disease.

Anaphylaxis Campaign
The Anaphylaxis Campaign is the only UK charity to exclusively meet the needs of the growing numbers of people at risk from severe allergic reactions (anaphylaxis) by providing information and support relating to foods and other triggers such as latex, drugs and insect stings.

The working name of the Digestive Disorders Foundation which fights digestive disease.

Diabetes UK
Diabetes UK is the leading charity working for people with diabetes. We fund research, campaign and help people to live with the condition.

DAFNE (Dose Adjustment for Normal Eating)
DAFNE provides education and support to people with Type 1 diabetes. We provide people with the skills necessary to estimate the carbohydrate in each meal and to inject the right dose of insulin

National Osteoporosis Society
The NOS offers support to people with osteoporosis, their families and carers through a range of information booklets, a national telephone helpline and a network of regional support groups.

Crohn’s and Colitis UK
Crohn’s and Colitis UK aims to improve life for everyone affected by Inflammatory Bowel Disease (IBD) – the main forms being Crohn’s Disease and Ulcerative Colitis

Multiple Sclerosis Society
The MS Society is the UK’s largest charity for people affected by Multiple Sclerosis (MS) – about 85,000 people in the UK.

The IBS Network
The IBS Network – the national charity for irritable bowel syndrome.

Gut Week
An annual campaign on digestive health.



Do you have a favourite gluten-free resource or blog? Tell us in the comments so we can add it to the list!

What exactly is Coeliac or Celiac Disease
Celiac disease is an allergic reaction to gluten (protein found in barley, rye and wheat) that causes an immune response, attacking the individual's small intestine. Click To Tweet

What is Coeliac Disease?

Celiac disease is estimated to affect 1 in 100 people worldwide with only 20% of people becoming diagnosed. It is a genetic autoimmune disorder triggered by consuming gluten, leading to the damage in the small intestine. An allergic reaction to gluten (protein found in barley, rye and wheat) is an immune response attacking the individuals small intestine – ouch!

This attack leads to damage of the villi, tiny finger-life structures that project inwards from the lining of the small intestine allowing for rapid absorption of digestion products. A damaged villi, fails to absorb nutrients correctly in the body that can lead to health difficulties such as malnourishment, infertility, miscarriages, loss of bone density – even the beginning of neurological diseases.

This protein can also be found in many other items in your every day life; lip balms, shampoo and conditioners, vitamins and medicines.

Symptoms of Coeliac Disease

Coeliac disease is different from a food allergy. Known symptoms may include any of the following and many more:

  • Abdominal pain
  • Nausea
  • Anemia
  • Vitamin and mineral deficiencies
  • Weight loss
  • Heartburn
  • Bloating of swelling in the belly
  • Diarrhea or pale, foul-smelling tool (steatorrhea)
  • Dermatitis Herpetiformis – affecting 15% – 25%, an intensely itchy rash that may show on your buttocks, knees or elbows.

Not everyone has these symptoms; some have no difficulty or obvious side effects making diagnosis even more difficult. It can be years before symptoms show due to the slow progression of damage to the intestines.

Testing for Coeliac Disease

There are two types of testing that Doctors use to determine Celiac Disease

  1. Serology Test – Tests for certain antibodies (also done during pregnancy)
  2. Genetic Testing – Tests for human leukocyte antigens

The toughest part, if you have self diagnosed yourself and currently maintain a gluten free diet already, you will need to come off it before having the antibody test for accuracy. If these tests come back positive, in some cases an endoscopic biopsy may be needed to validate the extent of damage on your small intestine.

Just because you have been diagnosed with celiac disease does not mean you are limited to travel, dining or socialising any differently. Become educated of what your food is made from, there are traces in completely bizarre items such as soy sauce or cross contaminating your bread in your family’s toaster. Be careful but be educated.

Related Tags: Celiac Disease DietCoeliac Disease Diet

Australian Chain Restaurants Offering Gluten Free Options
Australia is ahead of the curve when it comes to catering for gluten intolerant and coeliac diners. Most Australian restaurants have at least 1 dish which is gluten free or have dedicated gluten free menus. Click To Tweet

Australia is ahead of the curve when it comes to catering for gluten intolerant and coeliac diners. Most Australian restaurants have at least 1 dish which is gluten free and many  have multiple gluten free dishes or dedicated gluten free menus.

Here is our list of recommended Australian chain restaurants offering gluten free options:

  1. Grill’d, healthy burger chain offering two different gluten free burger bun options
  2. Guzman Y Gomez, Mexican food made to order, lots of gluten free options
  3. The Burrito Bar, Mexican restaurant with lots of gluten free options
  4. Sake, Japanese contemporary restaurant with gluten free soy sauce available on request
  5. Bavarian Bier Cafe, Bavarian food and bier restaurant/bar with some gluten free menu options
  6. Zambrero, Mexican restaurant franchise with some gluten free options
  7. The Coffee Club, all-day breakfast and cafe menus with low gluten options
  8. Mad Mex, authentic Mexican grill, over 50% of their menu is available gluten free
  9. Crust Gourmet Pizza Bar, gourmet pizza delivery chain with gluten free bases
  10. Domino’s, pizza delivery chain with gluten free pizza bases
  11. Nando’s, Portuguese PERi PERi chicken restaurant chain with gluten free options
  12. Pizza Hut, delivery chain offering gluten free pizza bases
  13. Doughnut Time, on Fridays they offer gluten free doughnuts
  14. I Heart Brownies, Brisbane gluten free brownie bakery with 2 locations in Brisbane
  15. Burger Urge, provide gluten free buns but are not suitable for Coeliacs
  16. Taco Bills,
  17. Sumo Salad,
  18. Muffin Break,
  19. Hungry Jacks, gluten free breakfast menu, salads, sides and desserts all over Australia

We try our best to keep our listings and information up-to-date but please always check with the restaurant and make them aware of your allergies to be extra sure.

UK Chain Restaurants Offering Gluten Free Options
A number of popular UK restaurant chains are now accredited by Coeliac UK, giving those with coeliac disease or gluten sensitivity peace of mind and lots of options for dining out. Click To Tweet

The UK is coming on leaps and bounds when it comes to catering for gluten intolerant and coeliac diners. A number of popular UK restaurant chains are now accredited by Coeliac UK, giving those with coeliac disease or gluten sensitivity peace of mind and lots of options for dining out.

Here is our list of recommended UK chain restaurants offering gluten free options:

  1. La Tasca, a Spanish tapas restaurant chain, the dishes that can be adapted to be gluten free
  2. Wahaca, a Mexican street food chain that has a dedicated gluten free menu
  3. Zizzi, an Italian restaurant chain with ‘ non gluten’ options available
  4. Côte Brasserie (Coeliac UK accredited), French brasserie chain offering a gluten free menu
  5. Pret a Manger, a café style chain has locations all over the UK. Even though they primarily make sandwiches, they have quite a few gluten free options – great for lunch
  6. Ed’s Easy Diner (Coeliac UK accredited), 70% of their menu is gluten free, they’re responsible for the UK’s first ever gluten free hot dog
  7. Filmore & Union (Coeliac UK accredited), independent healthy eating chain across Yorkshire
  8. Handmade Burger Co (Coeliac UK accredited), dedicated gluten free menu with over 40 gluten free burgers
  9. Leon, fast but healthy Mediterranean style food, much of which is gluten free and clearly labelled
  10. Harrods (Coeliac UK accredited), currently provides a gluten free version of their afternoon tea
  11. Nando’s, Portuguese PERi PERi chicken chain, much of the menu is available gluten free
  12. Carluccio’s (Coeliac UK accredited), Italian restaurant offering gluten free pasta dishes and a gluten free menu
  13. Wagamama, an Asian restaurant chain has a range of dishes that can be adapted to be gluten free
  14. Chiquito (Coeliac UK accredited),  Mexican restaurant, bar and grill with a dedicated gluten free menu and 88 restaurants UK wide
  15. Jamie’s Italian – Jamie Oliver’s Italian restaurant chain offering gluten free pasta and many other gluten free dishes
  16. Rockfish (Coeliac UK accredited), Seafood restaurants with entirely gluten free menu
  17. Wadworth & Co (Coeliac UK accredited), independent pub company in the South West and London. Their 6X Gold beer is also Cross Grain certified
  18. Pizza Express,(Coeliac UK accredited) 400 restaurants across the UK with gluten free pizza bases and other gluten free dishes, their famous dough balls are now available gluten free too! They also serve gluten free beer and dessert.
  19. Domino’s (Coeliac UK accredited), First pizza delivery chain to offer gluten free pizzas
  20. Frankie & Benny’s (Coeliac UK accredited), American Italian restaurant with gluten free options
  21. Hard Rock Cafe (Coeliac UK accredited), gluten free menu which lists versions of many of their gluten-containing dishes
  22. Pizza Hut (Coeliac UK accredited), gluten free pizza bases available in restaurant and for delivery
  23. Fish’n’chick’n (Coeliac UK accredited), Otherwise known as The Chesterford Group have a gluten free menu at selected stores so you can enjoy gluten free fish and chips on Mondays and Tuesdays
  24. Prezzo (Coeliac UK accredited), Italian restaurant chain with gluten free pizza, pasta and risotto dishes
  25. Browns (Coeliac UK accredited), 25 coeliac UK accredited locations, they offer a gluten free all day brasserie menu

We try our best to keep our listings and Coeliac accreditation information up-to-date but please always check with the restaurant and make them aware of your allergies to be extra sure.

Which airlines provide gluten intolerant meals?
Remember when taking food on board you are only allowed 100ml of liquid in each container. Also, leave any opened or unsealed food on the plane so you don’t have any trouble with customs and immigration. Click To Tweet

View the table below to see which Airlines provide gluten free/gluten intolerant meals. Great care has been taken to compile this information, however please always check with your airline and flight schedule as inflight meal provisions can change at anytime and vary depending on flight schedules and classes.

Gluten Intolerant Airline Meals


Gluten Free Meal


Aegean Airlines
Aer Lingus
Aerolineas Argentinas


Not available on all flights
Air Calin


Air Canada


Air China


Air Europa
Air France


Air India


Offers online preordering
Air India Express
Air Malta


Air Mauritius


Air Nauru


Air New Zealand


Air Niugini


Air Pacific


Air Serbia
Air Tahiti Nui


Air Transat
Air Vanuatu




May contain gluten’ warning on website menu
AirAsia X
Air Austral


Alaska Airlines


American Airlines


Asiana Airlines


Only available on certain legs
Austrian Air


Bangkok Airways
British Airways


Brussels Airlines
Cathay Pacific


CEBU Pacific Air
China Airlines


Can’t be certain meals are gluten free
China Eastern


China Southern


Copa Airlines
Czech Airlines
Delta Airlines


Edelweiss Air




Ethiopian Airlines




F – O
Fiji Airways


Garuda Indonesia


Gulf Air
Hainan Airlines
Hawaiian Airlines


IndiGo Airlines


Meals are ‘low gluten’, there is a fruit platter option though
Japan Airlines
Jet Airways




Kenya Airways


Korean Air


LAN Alliance


LATAM Brasil
Lion Airlines
LOT Polish Airlines


Malaysia Airlines


Middle East


Other special meals available but not gluten free
Nok Air
Norfolk Air


Norwegian Air Shuttle
Oman Air
P – W
Philippine Airlines


Qatar Airways
Regional Express
Royal Brunei
Royal Jordanian
S7 Airlines
Scandinavian Airlines


Not available in Europe or on domestic services
Scoot Airlines
Singapore Airlines


Soloman Airlines


Only on some flights
South African Airways


Spring Airlines
Spring Japan
SriLankan Airlines
Sun Country


TAP Portugal
THAI Airways


Thomas Cook Airlines
tigerair Australia
Turkish Airlines
United Airlines


Vanilla Air
Vietnam Airlines


Only international flights
Virgin America
Virgin Atlantic


Virgin Australia


Viva Macau


Vueling Airlines
WOW air

Remember when taking food on board you are only allowed 100ml of liquid in each container. Also, leave any opened or unsealed food on the plane so you don’t have any trouble with customs and immigration. Be sure to check the customs website for the country you are visiting about any restrictions on food or medications. Carry all liquids in a separate transparent bag. It might also be helpful to take a doctor’s letter and translation cards. View our other gluten free travel tips.


Basic Travel tips for Travelling Gluten Free
Before arriving in another country, learn the words for various foods and ingredients containing gluten. Click To Tweet

Follow these common gluten free travel tips when travelling

  1. Carry a medical note
    If medically diagnosed carry a letter from a medical practitioner stating any prescription medication being taken, as well as advising of your medical condition which requires special dietary food. Most countries have a customs website with regulation information – check the site for any restrictions on bringing food and medication into the country.
  2. Learn helpful words and phrases
    Before arriving in another country, learn the words for various foods and ingredients containing gluten. This will help you read food labels, menus and explain which foods you cannot eat in more detail if necessary.
  3. Carry translation cards
    If visiting a country where you don’t know the native language, carry translation cards describing your condition to avoid any dietary mishaps as your condition may not be widely understood.
  4. Travel insurance
    If applying for travel insurance, those with coeliac disease will need to disclose their condition, this shouldn’t affect your cover. A number of companies provide insurance without adding a surcharge for coeliac disease.
  5. Flying
    When booking, notify your airline that you need a gluten free/gluten intolerant meal. Take gluten free snacks in your hand luggage in case the gluten free meal does not appear, or in case there is a departure delay.
  6. Accommodation
    Advise your hotel of any dietary requirements in advance and ask if any inclusions or onsite eateries have gluten free options. If necessary you could email them a translation about coeliac disease/gluten intolerance.
  7. Eating out
    When eating in restaurants, do not assume that the items on the menu are the same as those at home. Check with the wait staff about the ingredients and cooking methods.
  8. Medication
    If you’re on any medication, take enough for the trip – there may not be a gluten free equivalent in the country you’re visiting.
  9. Travel Sickness
    Ginger helps to reduce symptoms such as nausea, vomiting, vertigo and cold sweats associated with motion sickness. There are also many gluten free motion sickness tablets available at pharmacies. Some of the known gluten free brands include Benadryl, Bonine and Rite Aid Pharmacy Motion Sickness Relief. Also, try the motion sickness bands which uses acupressure to relieve nausea.
  10. Anxiety
    Travel anxiety affects many people and can be caused or worsened by worrying about catering for dietary requirements. Read our tips for dealing with anxiety.
  11. Research
    Use our helpful resources and directory to find gluten free friendly places to eat at your destination.

Follow these travel tips to make your gluten free holidays worry free!

For restaurant recommendations at your destination, search our gluten free restaurant directory.


Related Tag: Gluten Free Tips