Build Your Own Gluten-Free Emergency Kit for Travel
When you live with celiac disease or gluten intolerance, the goal of any trip is simple: enjoy the destination, not spend the day recovering from accidental gluten exposure. But even with careful planning, cross-contact can happen. And when it does, it can derail a vacation in a hurry.
While there’s no magic “quick fix,” having your own Gluten-Free Emergency Kit can make a world of difference. After years of traveling with celiac disease, I’ve learned what helps me recover faster, stay hydrated, and feel safe enough to get back to sightseeing.
Here’s what I always pack, and why you may want to build a kit of your own.
Why You Need a Gluten-Free Emergency Kit
Getting glutened away from home is stressful. You’re not in your own home, and you are probably dealing with a packed itinerary.
Your emergency kit becomes a small but mighty tool that helps you:
Ease symptoms
Stay hydrated
Avoid panic
Support your digestion
Recover well enough to salvage part of your trip
What’s Inside My Gluten-Free Emergency Kit
Every traveler is different, but these are the items that consistently help me when I get glutened. Use this list as a starting point to create a kit tailored to your body and travel style.
1. Activated Charcoal
If I suspect I’ve been glutened, my first step is to take two activated charcoal capsules. They can help bind irritants in your GI system and can provide some relief. (Always talk to your healthcare provider before using charcoal, especially with medications.)
2. Plenty of Water
Hydration is essential. Gluten exposure often comes with inflammation, bloating, diarrhea and/or nausea. Water helps your body recover and process everything more efficiently.
3. Electrolytes
I always pack powdered electrolytes or travel-size bottles. Adding them to your water helps replace what your body loses if you experience vomiting, diarrhea, or simply aren’t eating much.
4. Rest and Sleep
This is the hardest part, especially on vacation. But rest is often the fastest path to recovery. I am the type of person who has a fully planned day, so this is the most difficult for me.
5. B.R.A.T. Foods
When I finally start to feel hungry, I stick to the B.R.A.T. diet, foods that are gentle on digestion:
Bananas
Rice
Applesauce
Toast (gluten-free or gluten-free crackers)
My personal rule? I don’t eat unless I’m truly hungry. Giving my stomach a break usually helps me recover sooner.
6. Ginger Candy or Tea
Ginger helps calm nausea and an upset stomach. I love keeping:
Ginger chews
Ginger tea packets
Ginger mints
They’re small, easy to pack, and incredibly soothing.
7. Curcumin
Curcumin can act as a gentle anti-inflammatory. Some travelers find it helps calm post-glutening symptoms.
8. Imodium A.D.
This one is completely personal. Some people prefer to let their body naturally “purge” gluten, while others use Imodium A.D. when they’re in a tough situation, like being on a plane, in transit, or away from easy bathroom access. It’s not for everyone, but many travelers feel better having it in their kit when symptoms would otherwise keep them running to the bathroom for hours.
Activated Charcoal
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Adrenal Cocktail
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Schar Table Crackers
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Gem Gem Ginger Candy
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Curcum-Evail 400
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Imodium AD
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Customize Your Emergency Kit
Everyone’s body is different, so what works for me may not work for you. Use this as a foundation and adjust based on:
Your doctor’s advice
Your typical symptoms
Your comfort level with supplements
What’s allowed in your carry-on
A small pouch filled with these essentials fits easily in a backpack, purse, or carry-on, and can save your trip.
Reduce Your Risk: Plan Ahead
While no system is perfect, you can reduce the chances of getting glutened on vacation by:
Researching safe restaurants ahead of time
Reading reviews from other gluten-free travelers
Calling restaurants to ask about cross-contact protocols
Asking clear questions when ordering
Carrying a gluten-free translation card in the local language, if abroad
Planning your trip with a travel agent that understands, like Gluten-Free Vacations!
Preparation gives you confidence, and your emergency kit gives you peace of mind.
Final Thoughts
Getting glutened on vacation is frustrating and miserable, but having a plan makes all the difference. With a simple Gluten-Free Emergency Kit, you can support your body, minimize downtime, and get back to enjoying your trip as quickly as possible.
Travel should be joyful, not stressful. A little preparation goes a long way toward keeping you safe, healthy, and ready to explore gluten-free. And if you’re looking for more tools to help you travel gluten-free, check out my blog post on my Top 3 Gluten-Free Resources.
Disclaimer:
The supplement and medication recommendations shared in this post are for informational purposes only and are based on personal experience and research. They are not intended to diagnose, treat, cure, or prevent any medical condition. We are not medical professionals and cannot be held liable for how this information is used. Always consult your doctor or a qualified healthcare provider before starting, stopping, or changing any medications or supplements, especially if you have existing health conditions or are taking prescription drugs.
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Plan with Gluten-free Vacations!
When you work with us, you’ll get the following:
A custom itinerary and assistance booking excursions and transportation
Gluten-free travel tips and restaurant recommendations for your destination
Gluten-free translation cards to show restaurant servers in your destinations
Custom document package mailed to you with your itinerary, confirmations, travel tips, and more!
Blog by: Noreen Wheeler
Travel Coordinator
Noreen assists with coordinating travel for our clients and is also a gluten-free blogger who shares her and her daughter’s journey living with celiac disease. She writes about gluten-free living and travel on her blog, Gluten Free Life & Travels.
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