15 Tips for Traveling If You’re Gluten-Free

Traveling while gluten-free can feel like walking a tightrope—one wrong move, and you’re dealing with the fallout. From surprise breadcrumbs in your salad to kitchen surfaces that weren’t cleaned properly, it’s easy to feel like the odds are stacked against you.

But here’s the thing—you can explore the world and eat well without constantly worrying about what’s on your plate.

1. Plan Ahead

Preparation is your best friend when traveling gluten-free. Before leaving, research gluten-free-friendly restaurants, bakeries, and grocery stores at your destination. Use tools like Find Me Gluten Free or TripAdvisor reviews for honest feedback. Save your finds in your map app so you’re never stranded when hunger strikes. A little effort now saves a lot of stress later.

2. Learn the Language

If you’re heading to a foreign country, knowing how to explain your dietary needs is essential. Memorize phrases like “Does this contain gluten?” in the local language or use apps to translate on the spot. Translation cards, like those from Celiac Travel, are lifesavers in restaurants. A clear explanation can prevent miscommunication and keep you safe.

3. Bring Your Own Snacks

Never underestimate how handy a snack bag can be. Pack protein bars, gluten-free crackers, or single-serve almond butter packets to avoid last-minute food emergencies. If you’re flying, ensure any liquids like hummus meet TSA size limits. Having safe snacks ready keeps you comfortable and saves you from relying on airport options, which might not be gluten-free.

4. Cook Your Own Meals

Cooking your own meals offers control and peace of mind. Look for accommodations with a kitchen, such as Airbnb or extended-stay hotels. Bring simple staples like gluten-free pasta or bread to whip up meals quickly. Not only does this save money, but it also minimizes the anxiety of hunting down safe restaurant options in an unfamiliar place.