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Maybe it scares you to take a trip if you are celiac or sensitive to gluten. But you do not have to worry. If you follow these 10 tips, traveling without gluten will be much easier.

1. Plan your transit food

Plan ahead and think about what foods satisfy your stomach (usually a combination of healthy carbs, protein and fat) and pack them in a tupperware container. For example, you can include homemade salads, gluten-free tortillas, and vegan raw zucchini pasta meals. If you are flying, do not forget to pack any liquids in a smaller container.

2. Book a gluten-free meal with the airline

We have to admit that airplane food leaves a lot to be desired, but when you are 30,000 feet in the air, it is always wise to have a backup plan. So always order gluten-free food. If you are flying internationally, diet food usually needs to be ordered 48 hours in advance, you can do this on the airline’s website.

3. Order allergy translation cards

If you are travelling abroad, translation devices communicate your dietary requirements to the restaurant in their native language. Translation cards can also address food allergies and multiple intolerances, in addition to gluten. These are much more effective than hand gestures that lead to clutter and confusion.

4. Speak the language of the restaurant

It is easy to say things like “I am celiac” or “I do not eat gluten”, but these sentences may not work as well abroad or in a foreign language. So it is better to be clear and concise about the ingredients you cannot eat. Say things like, “I am allergic to gluten, which includes wheat, barley, and rye. Are any of these ingredients used in preparing my food?” You will have much more success with this approach.

5. Eat gluten-free foods naturally

Whenever we hear unpleasant stories from people who have had problems on gluten-free holidays, they usually order dishes like gluten-free pizza or gluten-free pasta. Foods that have a high likelihood of cross-contamination are prone to errors in the kitchen. So eat foods that are naturally gluten-free, such as vegetable salads, chopped salmon, or rotisserie chicken. Not only is it safer, it’s healthier.

6. Take herbal teas with you

Herbal teas can help with a variety of ailments while traveling. To help digestion, upset stomach or motion sickness, drink ginger tea. To help boost the immune system, digestion and reduce inflammation, drink peppermint tea. To help you sleep (always beneficial when travelling), reduce anxiety, and boost the immune system, drink chamomile tea.

7. Double check customs restrictions

If you are crossing country borders (by car or plane), do not forget to double-check customs restrictions on food transport. Some countries, such as New Zealand, have stricter requirements. And it is not nice to throw away a bunch of delicious, homemade gluten-free food you have packed.

8. Ask for a microwave and/or mini-fridge

If you are staying in a hotel, it is necessary to have a microwave and/or mini-fridge in your room, due to medical necessity. Call the hotel before arrival, tell them about your food sensitivities and politely ask if special arrangements can be made.

9. Self-catering accommodation

It is always nice to stay in a place that has a kitchen. Plus, if you book an apartment, you can buy food from the local farmers’ market and make a delicious meal inspired by the unique flavors of your destination.

10. Travel to fewer places

Instead of visiting five cities, it is better to visit two and really get to know each place. Your chances of accidentally eating gluten are reduced when you are calm, relaxed, and familiar with a location and cuisine.

If you want to find out about gluten-free day, check out our article on this topic: International Gluten-Free Day.

[Photo from Pexels]