7 Tips for Flying Gluten-Free
I have to admit it, my least favorite part about traveling is flying. Getting to the airport on time, figuring out what to eat, etc., can all be stressful.
I travel internationally frequently (every other month) and there are a few things that I do to make my travel day less stressful. Below are my top tips for anyone flying that has celiac disease or a gluten sensitivity.
Tip #1 - Take Extra Gluten-free Snacks
Many airlines have eliminated meals and only provide them for long international flights. If you’re headed to the Caribbean or Mexico, expect to have drink service and pre-packaged snack options. However, you can’t guarantee that the snacks provided by your airline will be gluten-free.
You’ll need to pack your own gluten-free snacks (or even an entire meal). My favorite snacks to pack are Kind Bars, Chomp beef sticks, trail mix, gluten-free pretzels, etc.
Note the following:
Purchasing snacks at the airport - Most airports will have gluten-free snacks available to purchase, however, they will be much more expensive. Expect to pay 2-3 times the cost compared to purchasing snacks at your local grocery store.
Snacks provided by your airline - Do NOT rely on your airline to provide gluten-free food options (even if they say they’ll be available). Do NOT eat items provided by your airline unless they are packaged and labeled as gluten-free.
Pack more food than you think you’ll need - Make sure you have enough snacks in case your flight is delayed.
Packing fresh fruit - Do not take fresh fruit unless you plan to consume it on the plane. Some governments don’t allow travelers to bring fresh fruit or vegetables into their country because it could introduce a new pest or disease into the local environment.
Packing liquids - If you plan to pack any liquids in your carry-on, note the following:
All liquids in your carry-on must be in 3.4 oz containers or smaller and must all fit into a single clear quart size bag. Make sure it is accessible in case it needs to be checked.
Salad dressings, yogurt, etc. are considered liquids. You can purchase these in the airport once you are through security.
Most airports have water bottle filling stations. Bring an empty water bottle and fill it once you are through security.
Packing ice packs - You can take ice packs in your carry-on as long as they are frozen solid. Please note, you may need to bring your ice pack home in your checked luggage because you might not be able to refreeze it at your resort.
Most major airports will have gluten-free granola bars, candy, snacks, etc. available to purchase, but you’ll pay more for them at the airport. At this stand in Jamaica’s MBJ airport I purchased three candy bars and it cost $12 (2-3 times the cost at the grocery store).
Tip #2 - Check Your Airport's List of Restaurants Ahead of Time
Before you depart, determine if there will be restaurant options available for you at your airport and where they are located. However, I do NOT recommend trying new foods at the airport or eating at restaurants you aren’t familiar with. Being sick on a plane is a horrible feeling and isn’t worth the risk of trying a new food.
Tip #3 - Pack a Carry-on
Always take a carry-on with essentials needed for your first day. If your room isn’t ready, your resort will hold your luggage and you’ll be able to access items in your carry-on easy and enjoy the resort.
Always pack the following:
Prescription Medication
Hand Sanitizer / Sanitizing Wipes / Masks
Headphones
Valuable Jewelry
Eye Mask / Ear Plugs / Neck Pillow
Bathing Suit / Change of Clothes
Snacks (extra Gluten-free Snacks!!!)
Pen & Paper
Glasses / Sunglasses
Emergency Contact Info
Magazines / Books
Tip #4 - Arrive Early
TSA recommends getting to the airport 3 hours prior to departure for international flights and 2 hours prior to departure for domestic flights. Don’t start your trip by being stressed - get to the airport early!
A look back at that time I arrived at the airport and realized that all of the travel advisors I was traveling with also packed jean jackets. Lol!
Tip #5 - Get TSA PreCheck or Global Entry
Getting TSA PreCheck and / or Global Entry can make your travel day much less stressful! It also means that you won’t have to take all of your liquid snacks out of your luggage and have them scanned separately.
TSA PreCheck - departures from US airports
If you fly frequently, I highly recommend getting TSA PreCheck, which is for departures from US airports. It allows you to have a shorter wait in security lines and you won’t need to remove your shoes, belt, laptop, liquids, and jacket.
To qualify, you must apply online and schedule an appointment at an enrollment center near you. The entire process is easy, however, appointments can be difficult to get and you might need to schedule a few months in advance. At your appointment they will take your fingerprints, scan your passport, etc. (take less than 5 minutes!).
Cost: $78 for 5 years
Global Entry - entering US airports from international flights
Global Entry provides a reduced wait time at Customs when entering the US from an international flight. It also includes TSA PreCheck and I highly recommend this for anyone that travels internationally.
To qualify, you must also apply online and schedule an appointment at an enrollment office.
Cost: $100 for 5 years and also includes TSA PreCheck
My pick - get Global Entry. For only $22 more you can get TSA PreCheck AND Global Entry.
To choose the best program for you and to apply, go to https://ttp.cbp.dhs.gov/.
Tip #6 - Reserve a Gluten-free Meal
This tip is only for those flying on a long international flight (800+ miles). Some airlines will still provide meals on these longer flights and you can request a gluten-free meal. Simply contact your airline immediately after booking to notify them, call again 48 hours prior to departure, and confirm again with a ticket agent at the airport. Once you receive your meal, confirm again that it is gluten-free.
Note, gluten-free meals are NOT guaranteed. Even if you request a meal and the airline says that they can provide one, do not assume you will get a gluten-free meal and always pack your own food just in case.
Personally, I don’t try new foods prior to or during a flight. To me, there isn’t anything worse than being sick on a plane. I recently even had a friend travel with a major airline, was given a meal labeled “gluten-free”, was glutened, and was sick during the first 24 hours of her trip. Not worth it to me!
Tip #7 - Flying Home
If you are departing from the the Caribbean or Mexico, know that many smaller airports don't have a lot of dining options. Don’t plan for your departure airport to have gluten-free hot meals available, but most will have snacks or candy.
ALWAYS plan to eat before you leave your resort and bring your own snacks. Some resorts will even pack you a meal to-go if you ask. Just make sure your to-go meal doesn’t exceed the amount of liquids allowed through security.
Although flying can be stressful for those with celiac disease or a gluten sensitivity, you can safely fly as long as you are prepared. I hope these tips will help you on future travels!
Ready to plan your next vacation? Contact me to get started!
Why I’m Gluten-free
“Why are you gluten-free?”
It’s one of the questions I get asked all the time. And if you’re already gluten-free, you probably know—it’s usually not a choice.
For me, going gluten-free completely changed my life.
In 2018, I was diagnosed with pulmonary sarcoidosis, a rare inflammatory disease that affected my lungs. I was dealing with shortness of breath, constant fatigue, and a string of strange symptoms that would come and go without warning. I felt like my body was spiraling, and nothing was in my control.
My doctors recommended long-term prednisone, but something in me hesitated. I wasn’t ready to rely on medication without exploring other options. That’s when I began researching ways to reduce inflammation naturally. With the guidance of a functional medicine doctor, I started a strict elimination diet—cutting out gluten, sugar, caffeine, and alcohol and focusing only on whole foods.
It was hard.
When one of my doctors first suggested giving up gluten and switching to whole foods, I broke down in her office. I loved food—especially dining out, socializing, and savoring pizza, tacos, pasta, and pastries. Honestly, I couldn’t imagine my life without them.
But thankfully, that decision turned out to be life-changing.
Gradually, the granulomas in my lungs disappeared. My energy came back. I started to feel like me again. I never needed to take prednisone, and today, I’m considered in remission.
Over time, I’ve been able to reintroduce some things into my life (hello, coffee!), but I’ve stayed 100% gluten-free. I feel my best this way, and I can’t imagine ever going back.
Enjoying gluten-free Shrimp Fra Diavolo in Punta Cana!
Do I miss gluten?
Not really. I’ve found so many amazing substitutes that satisfy my cravings.
But what I do miss? Convenience. I miss being able to grab a slice of pizza or a soft pretzel when I’m on the go without thinking twice.
Why did I start Gluten-free Vacations?
When I first started eating gluten-free, I was self-conscious every time I ordered at a restaurant. I felt like a burden. That experience opened my eyes to how hard it can be to travel and eat out with dietary restrictions.
In 2021, I launched Gluten-free Vacations to help other gluten-free travelers. The good news? There are incredible resorts that truly understand gluten-free travel—and yes, they even have indulgent options that are safe and delicious.
About 95% of my clients have celiac disease, but I’m here to support anyone avoiding gluten or managing food allergies. If that’s you, you’re not alone—and I’m here to help you travel confidently, deliciously, and safely.
Ready to plan your next vacation? Contact me to get started!
How I Visited 21 Resorts in Jamaica
Last week, I completed site inspections at 21 resorts throughout Jamaica. Yes, it was as crazy as it sounds! Over the course of 5 nights, I stayed at 4 different resorts and visited properties in Montego Bay, Negril, and Ocho Rios.
You might be wondering: What exactly are site inspections? What do I look for when I visit resorts? And what’s my schedule like during these trips? Let me take you behind the scenes to explain why site inspections are so important for travel advisors and, ultimately, for you—the traveler.
What are site inspections?
Site inspections are guided tours that allow travel advisors to visit resorts, explore their amenities, and meet with the management team. These visits are essential because they provide firsthand experience and insight that simply can’t be captured online.
For me, site inspections are all about ensuring that I can confidently recommend resorts to my clients based on their unique needs. They’re a crucial part of my job as a travel advisor.
Why are site inspections important?
Even the most luxurious resort can evolve over time. That’s why I revisit resorts, even those I’ve been to before, to check for updates, improvements, or changes.
When you’re investing in a vacation, you want confidence in the recommendation, whether it’s about the quality of the rooms, the dining experience, or the overall atmosphere. Site inspections help me ensure that every detail is up to par.
What do I look for on site inspections?
Here are some of the key factors I evaluate:
Cleanliness: This is a BIG one for me. I’ve found that resorts with excellent cleanliness standards are often better at accommodating dietary restrictions like celiac disease and food allergies.
Maintenance: Is the property well-kept? I check for ongoing upkeep like fresh paint, replaced furnishings, and well-maintained grounds. Photos online can sometimes be misleading.
Vibe: Each resort has its own atmosphere—some are perfect for a quiet retreat, while others cater to a lively crowd.
Staff: Especially when it comes to food and drink service, I assess how well-trained staff are in handling dietary restrictions.
Dining: I pay close attention to the variety and quality of dining options, including how they manage dietary needs.
Drinks: I always keep an eye out for gluten-free drink options like Tito’s vodka.
Taking a quick break in Negril. Love the crystal clear water!
Are site inspections like a vacation?
Not at all! While I get to visit beautiful properties, relaxing by the pool or beach is rare.
For example, on this trip, my days started at 6 AM to capture photos of the resort before guests were up and about. Then I’d spend the day touring multiple resorts, followed by dinner with my team or resort staff. By the time I returned to my room, it was time to catch up on emails for my clients.
Although these trips are demanding, I can’t complain. I love my job, and seeing the world beats sitting in an office in Maryland any day.
Do I rate resorts?
Absolutely—and I’m very selective.
Of the 21 resorts I visited in Jamaica, I would only recommend 7 for travelers with celiac disease, gluten sensitivities, or other food allergies. Cleanliness, staff training, and dining options are critical factors in determining whether a resort meets my standards.
Enjoying some time with my team! I am affiliated with Shoreline Destinations, which provides opportunities to do site inspections and I get to work with an incredible group of advisors.
Which resorts would I recommend?
It depends on your preferences and budget! Jamaica offers an incredible variety of resorts, from family-friendly options to boutique luxury retreats for couples. If you’re considering a trip to Jamaica, I’d love to help you find the perfect resort for your needs.
If you’re planning a vacation to Jamaica—or anywhere in the Caribbean—let me take the stress out of the planning process. I’ll help you choose the ideal resort for your dream getaway.
Blog by: Ellen Nestorick
Founder & Travel Advisor
Ellen specializes in vacations to the Caribbean, Mexico, Disney, and on cruises for those with celiac disease or a gluten sensitivity.
Ready to book your next vacation? Let our team make the process easy!
My Favorite Gluten-free Snacks at Disney World
If you plan on visiting Walt Disney World and are interested in eating gluten-free food, this blog post is for you! Below are my favorite gluten-free snacks.
Dole Whips
A “must-have” dessert at Disney World is definitely the Dole Whips. These treats are gluten-free, dairy-free, vegan, and are free from top allergens. Some of the most popular flavors are pineapple, strawberry, lemon, orange, coconut, and raspberry. Note, these can be twisted with vanilla flavor too, but vanilla does contain dairy and is not vegan.
Locations:
Magic Kingdom (Aloha Isle in Adventureland, Sunshine Tree Terrace in Adventureland, and Storybook Treats in Fantasyland)
Epcot (Refreshment Port before Canada and Festival booths)
Animal Kingdom (Tamu Tamu Refreshments in Africa)
Also available at Blizzard Beach, Typhoon Lagoon, Polynesian Resort, Art of Animation Resort, POP Century Resort, All Star Movies Resort, and The BoardWalk.
Pro Tip: Outside of Magic Kingdom you’ll see Dole Whips also available with alcohol for a fun beverage option.
Churros
Yes, you can get gluten-free churros at Disney World! However, they aren’t in an obvious location. Head to Nomad Lounge & Cocktail Bar in Animal Kingdom. You can wait for a table, but I prefer to walk up and get these to go and then enjoy them in the park.
Location: Nomad Lounge in Animal Kingdom
Pro Tip: Always order two orders. These churros are INCREDIBLE and my gluten-loving family thinks they’re better than the regular churros at the parks because they’re fresh. So always order one order for yourself and one for everyone else!
Pastries from Erin McKenna’s Bakery
If you’re in Disney Springs, make sure you head to Erin McKenna’s gluten-free bakery for a snack or dessert. They have gluten-free donuts, muffins, cookies, cakes, etc. My favorite is the lemon teacake!
Plus - they deliver. You can order treats to be delivered to your resort and have snacks handy during your entire stay.
Location: Disney Springs
Pro Tip: Erin McKenna’s is near The Boathouse. Go there for dinner first - trust me!!!
Mickey Ice Cream Bars
For a classic Disney dessert, have a Mickey Bar! These vanilla ice cream treats are covered in chocolate and also gluten-free. One reason why Mickey Bars are on my list - they’re convenient. You’ll be able to find these at multiple locations throughout the parks.
Locations: Throughout Disney Parks at snack kiosks and Disney World Resorts’ shops.
Snacks With Character
If you want an easy classic snack that comes in handy, pick up Disney’s Snacks With Character. These pre-packaged snacks were developed for guests that are gluten-free, nut-free, or have other allergies.
All packages are labeled “gluten-free” and you’ll find cookies, corn puffs, chips, and rice crisps.
Locations: Available in stores throughout the parks and resorts.
*Always double-check with a cast member to ensure that an item is safe for your dietary needs before consuming it.
Ready to plan your next Disney World vacation? Contact me to start planning!
8 Tips for Cruising Gluten-free
If you have celiac disease, a gluten sensitivity, or wheat allergy, you might be worried or anxious about cruising. Thankfully, many cruise lines have a wide-range of gluten-free offerings, dedicated preparation areas, and additional training for staff. However, all of the gluten-free options available to you might not be on the menus or on display in buffet areas.
If you’re planning to cruise, follow the tips below on how to have an amazing gluten-free cruise vacation.
#1 - Notify Your Cruise Line
Notifying your cruise line that you have celiac disease or are gluten-free should be done before your boarding date. It gives the ship notice of how many people will need gluten-free items and the ability to order larger quantities of gluten-free foods to have on hand. Many cruise lines offer bread, pizza, pasta, etc.
If you book your cruise through me, I’ll take care of this step for you.
#2 - Navigate Restaurants
Main Dining Room - Once you board the ship and are settled, head to your main dining room and ask to speak to the maître d'. Explain that you are gluten-free and then ask what options are available. Many maître d's will ask you to place your order the day before. Gluten-free foods are prepared at a separate station and giving the staff notice allows them to make sure they have the right ingredients.
Specialty Dining Restaurants - If you plan to go to a specialty dining restaurant, meet with the maître d' the night before to preorder your meal.
Buffets - Many cruise ships will have a gluten-free station or will have foods labeled that are gluten-free. Note, MANY additional gluten-free foods might not be displayed in buffet areas. During your first time at a buffet restaurant, ask the maître d' what additional items are available. They'll often have bread, pasta, pizza, etc. all prepared in dedicated areas.
Coffee Shops - Some ships will have gluten-free pastries in their coffee shops. Make sure these items are stored separately from other pastries and ask the staff if there is any chance of cross-contact.
A few of my favorite gluten-free foods on the Celebrity Summit.
#3 - Know Where to Dine
You'll find the best service and attention to detail is at specialty restaurants and in the main dining room. These areas have a lower server/chef to passenger ratio than the buffet restaurants and can create more custom dishes. For example, many main dining rooms can prepare gluten-free waffles or pancakes if you let them know the day before.
#4 - Make Friends!
Most maître d's and servers will want to make sure you have a great experience. Make sure to introduce yourself to the maître d' wherever you dine during the first 1-2 days. The staff has access to all of the kitchens and are usually more than happy to get you a special food if needed.
My first day on the Celebrity Summit I asked Serkan if a dish was gluten-free and he immediately called the chef (and it was!). For the remainder of my cruise he was always a friendly face checking in on me.
Ashly on Celebrity Summit was notified by the chef at the pizza station that I ordered a gluten-free pizza. Once he knew I was gluten-free, he also checked on me when I dined at Oceanview Café.
#5 - Take Ziploc Bags
Many cruise ships offer gluten-free muffins or pastries. Grab a few extra and store them in Ziploc bags in your stateroom. They can come in handy when you need a late night snack.
#6 - Pack Snacks
Although your cruise ship will always have gluten-free items available, pack some convenient snacks that you can take into port or on excursions. Most excursions won't have gluten-free items so make sure you eat on the ship before you depart and take snacks with you.
#7 - Know Your Alcohol
If you plan to order alcoholic drinks, please make sure your server or bartender knows you are gluten-free. Most wines are gluten-free (be wary of wines that contain added flavorings) and you might also consider drinks with brandy, rum, tequila, or gluten-free vodka.
#8 - Take Medications
Always pack any medications you might need in case you are glutened. If needed, you can always speak with the staff in the onboard medical facility.
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What to Pack for Your Gluten-Free Vacation
If you’re planning an upcoming vacation and have celiac disease or a gluten sensitivity, you might be wondering what to pack. Well, I’ve rounded up a list of my favorite things to pack to make sure you’re prepared and ready to have a great trip!
#1: Pack snacks
This might seem obvious, but don’t forget to pack snacks! There’s nothing worse than being stuck somewhere without access to gluten-free food. I keep extra snacks in my purse or backpack at all times.
If you’re flying, make sure to check current TSA regulations. I recommend packing whole fruits and dry snacks when flying. Yogurt, salad dressings, and dips can be an issue because you are limited to how much liquid you can carry on. However, you can purchase these items once you’re through security and then can take them on the plane with you.
Some of my favorite snacks:
Fresh fruit like oranges, apples, and bananas*
Kind Bars / Larabars
Gluten-free Pretzels
Nuts / Trail mix
Beef Jerky (I love Chomps brand!)
Rice cakes
*If you’re traveling internationally, some governments don’t allow travelers to bring fresh fruit or vegetables in because it could introduce a new pest or disease into the local environment. Instead, I recommend purchasing fruit or vegetables once you arrive at your destination.
#2: Resealable Storage Bags
Make sure to bring plenty of small resealable storage bags to pack any snacks or treats that you pick up along the way. If you find some incredible gluten-free pastries, you’ll probably want to take a few extra with you for later. ;-)
#3: Cooking supplies
If you’re headed somewhere where you’ll have access to a kitchen, pack a cutting board mat, toaster bags, etc. Having items to prep meals or snacks will help prevent cross-contamination.
#4: Cleaning supplies
Take a travel pack of sanitizing wipes and a travel bottle of dish detergent just in case you need them. This will allow you to clean your cooking surfaces and supplies.
#5: Gluten-free translation cards
If you are traveling internationally, you’ll want to make sure you take a gluten-free translation card to communicate your dietary restrictions to your restaurant server. I recommend Equal Eats translation cards and you can purchase physical or digital cards. Equal Eats also offers custom translation cards for those with multiple allergies.
#6: Downloaded gluten-free apps
Do some research before you leave on what restaurants and grocery stores will be in your local area, but also download some gluten-free apps in case you need them when you’re in your destination. Some of my top picks are:
FindMeGlutenFree (free): restaurant finder
AllergyEats (free): restaurant finder
The Gluten Free Scanner (free): database of foods and drinks
Gluten Free For Disney Dining ($1.99): I recommend using My Disney Experience for current Disney menus, but this app is easy to search and contains reviews.
#7: Medications just in case
Bring your standard over-the-counter medications (Tylenol, digestive enzymes, probiotics, etc.), but also check with your doctor to find out what he or she recommends to help you recover. You also might want to consider asking your doctor for a note stating that you have celiac disease in case you need to present it to anyone that needs to be informed about your diet.
#8: Travel insurance documents
Things can happen on vacation and if you’re traveling internationally, I consider travel insurance a must-have. While you might have medical insurance already, most domestic health insurance policies do not provide coverage outside of your home country.
Many people don’t realize that most travel insurance companies offer 24/7 assistance too. So if you get sick while you’re away and need to find a local doctor or hospital, you can call their 1-800 number and they can help you with this process.
By taking some extra time to plan what to pack, you can have a more stress-free vacation. When you get back, if there are items you wish you would’ve brought, make a note for your next trip!
Ready to start planning your next vacation? Let us help you find the perfect destination and resort!
Meet Gluten-free Blogger Sharon McCaskill
Last year I had the chance to get to know Sharon McCaskill and was blown away by her story.
In 2012 she married her husband Tyler, who has Celiac disease, and decided to learn about all of the foods he could and couldn’t eat. But, she didn’t stop there…
Next, she created the blog The Helpful GF to provide gluten-free resources to others, which is now full of recipes, reviews, and guides. Sharon also decided to pursue a Masters in Nutrition and Dietetics to become a Registered Dietitian.
Wow! It’s crazy to think about how Sharon simply started learning about Celiac disease and has turned it into a career of helping others through her blog and as a dietitian. (Sharon, thank you for all you do to help the gluten-free community!!)
Check out my interview with Sharon to get her advice and to find out what her favorite vacation spot is.
Sharon McCaskill
Sharon McCaskill is a registered dietitian nutritionist who specializes in celiac disease and gluten-related disorders. She runs a virtual private practice, Sharon McCaskill Nutrition, offering personalized nutrition counseling in over 10 states. As the founder of The Helpful GF, Sharon shares gluten-free recipes, reviews, taste tests, and resources to support those navigating gluten-free living.
1. Why did you decide to start The Helpful GF?
My husband has Refractory Celiac Disease, and as people we knew would need to transition to gluten-free they would all come ask us for advice. I decided to start The Helpful GF back in spring 2018 because honestly, I thought it would be easier to point friends to it and say 'do this' or 'this is what we eat.' I started it as a hobby and didn't really expect it to turn into a business.
2. We know that traveling while gluten-free can be tough, what advice do you have for other gluten-free travelers?
Traveling gluten-free can be so hard-- but I'm so thankful it's better today than it was 10 years ago! I think the biggest thing is to plan ahead. Before you book tickets or a hotel, investigate gluten-free options available and make a plan. Don't leave it to chance or wing it, you'll likely be disappointed.
Sharon at Erin McKenna’s Gluten-free Bakery in Disney Springs
3. Are there any items you recommend that gluten-free travelers take with them?
All the snacks! But seriously though, be sure while traveling you have packed shelf-stable gluten-free snacks. It can be tricky to find options at airports/train stations/rest stops (and if you do, they are likely way overpriced). You also want to be sure that you bring over the counter medicine (like Imodium and ibuprofen) in the unfortunate case you get 'glutened’.
4. What’s your favorite vacation spot that you would recommend to gluten-free travelers?
Honestly, if traveling with your family, Disney is an amazing option. Pretty much every food location at Disney understands how to take care of allergies and dietary restrictions. Even the ice cream shop went the extra step. When I simply asked the person taking orders what flavors were gluten-free, the manager came out to get our order personally, and suggested that she scoop the ice cream out of a brand new tub in the back with a clean scoop to ensure there wouldn't be any cross contact with gluten.
(Want to know what Sharon’s favorite spots are in Disney Springs? Check it out here.)
Large cities like New York, LA, and Chicago also have really great gluten-free restaurants (many are 100% dedicated gluten-free locations).
5. If you could plan a trip anywhere, where would you go?
If I could go anywhere, I would cruise around the Mediterranean docking at the different countries. It would be amazing!
Thanks for sharing your advice with us Sharon! Be sure to follow Sharon for more great tips!!
Ready to start planning your next vacation?
Vacation Planning Tips for Gluten-free Travelers
When I first starting eating gluten-free, I made some pretty big mistakes while traveling (see #3). So today, I’m sharing my top tips for traveling when you are gluten-free!
Tip #1 for gluten-free travel: Pack snacks
Make sure you pack plenty of your favorite snacks just in case you get stuck in a situation where gluten-free foods aren’t available. Fruit like apples, bananas, and oranges are easy to transport, but make sure you pack some more filling foods like Kind Bars, Larabars, gluten-free pretzels, nuts, trail mix, beef jerky, etc.
Tip #2 for gluten-free travel: Take gluten-free translation cards
If you are traveling internationally, you’ll want to make sure you take a gluten-free translation card to communicate your dietary restrictions to your restaurant server. I recommend Equal Eats translation cards and you can purchase physical or digital cards. Equal Eats also offers custom translation cards for those with multiple allergies.
Tip #3 for gluten-free travel: Speak up at restaurants
When I first started eating gluten-free I felt embarrassed asking my server what items were gluten-free. However, I quickly learned that many restaurants were very accommodating and sometimes even had gluten-free menus available. Don’t be shy - ask your server what items are gluten-free or can be prepared gluten-free. This might even require you to ask if a menu item can be prepared in a separate pan.
Also, don’t forget to speak in phrases that are easy to understand, especially internationally. You might have better luck saying, “I’m allergic to gluten, which includes wheat, barley, and rye, etc.” instead of “I have celiac disease” or “I eat gluten-free”. Also, don’t forget to confirm with your server that your items are gluten-free when they are brought to your table.
If you are still concerned after speaking to your server, ask for the manager or stick to naturally gluten-free items.
Tip #4 for gluten-free travel: Request a microwave or mini-fridge
Many resorts will provide a microwave or mini-fridge in your room if necessary. Check with your resort prior to travel or have your travel advisor make the request for you. This will allow you to purchase snacks or other items when out and to store / prepare them in your room if needed.
Tip #5 for gluten-free travel: Call your resort ahead of time
Resorts have made great strides in offering menus for gluten-free travelers. For example, Beaches and Sandals Resorts even offer a Culinary Concierge desk that is centrally located and is ready to assist guests with special dietary requirements or food allergies. When you book with Gluten-Free Vacations, we will contact your resort for you prior to travel to address all of your concerns.
Ready to start planning your next vacation? Let us help you find the perfect destination and resort!