Traveling Gluten Free

Traveling with any allergy is tough, but with a little planning I feel like traveling with a gluten allergy is do-able.  Yes, it helps if you can do a little planning and I want to tell you what I do.  Nahhhh scratch that, not PLANNING it is more just THINKING AHEAD. 

Here’s how I start….

First, I get the “dates & itinerary” (again, I wish you could hear me say….not everything needs to be planned out)…but I know where I am going & when.  

Am I driving?  

Am I flying?  

Am I dependent on myself for meals or is someone else providing food?  

All great things to help me as I think ahead.  

Next, I consider my snack options for the traveling days.  What food can I bring with me that is easy to travel with?  

For example: when I travel to our farm (4 hour car ride) I know that I can travel with a basket of food from home.  Since our farm is ours I know that I’m doing ALL the cooking and so I bring things that I typically keep on hand….a few loaves of GF bread, some GF buns (always travel with those), some sort of granola/snack bar that I can keep in the car or in my purse, and some fresh fruit & veggies.

 

For example: when I travel by plane I will be carrying my own stuff so I don’t want a super heavy bag.  I will pack dried fruit, pecans, a snack bar & maybe even an apple or orange.  Easy items that can all go through TSA in my carry-on bag. (If traveling internationally, take a look at the customs guidelines specific for the country you are traveling to or from.)

Next, I think about meals.  Where can I eat while traveling gluten free?  

If I know some trusted restaurants are nearby then I will obviously eat there, but if I don’t know of any trusted restaurants I have a list of things I know I can eat safely at most restaurants.  I choose a BASIC plain salad & some grilled chicken with no seasonings if possible.  If it’s breakfast I will choose basic eggs, potatoes with no seasons, bacon, sausage or fruit. This allows me to be nourished and not worried I am going to be exposed to an allergen.

Once I arrive in the location I am visiting, then I will decide if I need to find a grocery store or if I am dining out for every meal? I search for restaurants that have gluten free options, or menus that I can easily eat gluten free.  I may choose a piece of meat (chicken, steak, fish), some basic veggies, a salad, fruit, plain baked potato, all of these are foods that are simple and can be found at most restaurants. Avoid sauces and seasonings.  I try to remind myself that EVERY meal doesn’t need to be the BEST meal I’ve ever eaten.  I’m a foodie, so I have to remind myself of this often! You may need to remind yourself as well!

When traveling gluten free, I prefer restaurants that specifically mention GF options on their menus. That’s not always possible so if I’m unsure I pick up the phone and call the restaurant! I ask if they have a gluten free menu or gluten free options and during that conversation I learn a lot about whether I trust that restaurant or not just by the person I talk to on the phone.  I don’t mind if I have to get transferred to a manager and I ask some specific questions (I will list below).  If there is someone who is knowledgeable, then I usually ask if that person will be at the restaurant when I am dining there and I make a note of their name in my phone to reference when I arrive at the restaurant.  When I arrive at the restaurant I will also reintroduce myself. “ I’m Sarah, we spoke yesterday about my gluten allergy and dining concerns.”  Almost everyone appreciates being remembered and I feel like I have an ally at the restaurant!

Questions I ask at restaurants when traveling gluten free…

1.  Do you have a separate area to prepare gluten free foods?  (Most restaurants don’t have special places, but finer dining restaurants often do!)  If not, then I ask myself if I want to eat something that can still be safe if not prepared in a special place?  That’s when I usually go for basic meat, salad, potato, something simple that wouldn’t have any gluten on/near it anyway.

2.  Do you have a gluten free menu? 
Do you have gluten free recommendations?
Do you have menu items that can be prepared gluten free?  (Like leaving off the bun or no croutons on salads.)

3.  Do you have a separate fryer for fries?  This has become a commonly asked question for me ….since I consider myself a French free “aficionado.” I know a lot of places where I can safely enjoy some fries!  Fries are a comfort food.  It’s not something I eat all the time, but something I certainly enjoy.  Chick-fil-A is my go-to for fries, because I trust their brand.

4.  Specific to the type of restaurant.

• Do you have a gluten free bun/bread?
• Do you have a gluten free pizza crust?
• Can these tacos be made with corn tortillas?
• Is there flour/gluten in the beans?  (Odd question, but necessary)
• Do you have gluten free soy sauce?

5.  When my food arrives I ALWAYS ask the server if my plate is gluten free.  I can’t tell you how many times I have saved myself, by simply asking that question at that moment!

If you need some help thinking through an upcoming trip, please reach out. Sometimes having a conversation BEFORE you travel will help you figure out how to be safe when you eat in new places.

Happy travels my GLUTEN FREE FRIENDS!

**This information is for educational purposes only.
Consult your healthcare team when considering this information for your own use.