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

2 replies
  1. The Gluten Free Traveller
    The Gluten Free Traveller says:

    Hi Jose,
    So glad you like the site! I’ll be posting lots of new things up soon :).
    I have visited New Zealand, I loved it! I actually travelled around in a campervan though so we did a lot of self catering!
    I’m always looking for collaborations so do let me know if you’d like to exchange guest posts.
    Many thanks,

  2. Jose
    Jose says:

    I came upon your blog via Guest Posts opportunities in Sharons Facebook group, and I love it!
    Though I’m not gluten intolerant, I recently found out that I feel way better when I don’t eat gluten. I found that out while I was traveling in New Zealand.

    New Zealand is by the way a perfect country for gluten free travels. They offer gluten free food almost everywhere! Are you planning on going there?

    I subscribed to your blog, hope to hear more soon 🙂


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