If you're allergic to gluten and travel often, this can pose a problem when it comes to eating meals while traveling abroad. Gluten, a protein found in rye, wheat, and barley, can cause either mild stomach discomfort for some (such as gas, abdominal pain, and diarrhea) or a serious condition called coeliac disease (a.k.a. celiac disease in the United States), when gluten triggers the immune system. Either way, obtaining gluten free food can be challenging when you're away from home.



Fortunately, you don't have to give up travel just because you're on a gluten free diet. With a little planning and effort, you can still enjoy life to its fullest! Here are tips to keep in mind when traveling.

Before You Leave

Before leaving home, try to contact a coeliac support group in the area you plan to visit. A support group will likely be able to provide you with a list of local restaurants that serve coeliac food and local health food stores that carry gluten free foods. You might also find this information on the Internet. If you can't take your favorite wheat free foods with you, check with the local health food store in that area to be sure they carry the foods you need. If not, the storeowner might be willing to order the foods for you in advance.

Call the airport or train or bus terminal to ask if you can bring along your gluten free foods in your luggage as well as some carry-along snacks. Some will allow it; some won't. It doesn't hurt to ask. If traveling to another country, get familiar with their import laws before taking food along. Also, be sure to leave your foods in their original packaging to avoid confusion at the border (i.e. avoid taking along mixes and foods in zip-lock bags). Become familiar with the language where you plan to visit, and create some restaurant cards to take along with coeliac-related words and questions in that particular language. This will help things go smoothly when dining out.

When booking a hotel room, condo, or other accommodations, be sure to ask for a room with a kitchenette. This will allow you to cook your own foods during your stay. Ask for a refrigerator, microwave, stove, and sink to make things easier.

Gluten Free Foods to Take Along

Make a list of foods, travel cooking accessories, and ingredients to take with you. This will be easier if traveling in your own vehicle. If not, you might need to pack an extra suitcase specifically for your gluten free foods and accessories. When traveling by car, pack some snacks in baggies to have available when you get hungry. You can buy many pre-packaged snacks online at a gluten free or wheat free food website. Some of the snack items you'll find include gluten free crackers and crispbreads, wafers, chocolate goodies, and biscuits. Look for delicious mini Jaffa cakes, Nanas lemon cookies, gluten free chocolate brownies, and Whizzers chocolate treats. These can be quite filling without gluten worries.

For cooking and baking while abroad, you can shop online for coeliac food (or celiac food) ingredients such as cake mixes and breads, flour, gravy, pasta, and pastries. Some gluten free brands to look for include Dietary Specials, Doves Farm, Allergycare, Barkat, Bakers Delight, Biona, Roleys, Nanas, Orgran, Honeybuns, and Trufree.

Following a gluten free food diet while traveling doesn't mean you can't have fun. Use these tips to make the most of your trip without constantly worrying over your next meal. Planning ahead and carrying along gluten free food when possible will give you peace of mind and good health during your travels.