10 Secrets I Learned Flying with Celiac Disease

As a mom and spouse, preparing for a family vacation should be a joyful whirlwind of excitement. However, when celiac disease is part of the equation, it turns into a strategic military operation. My son, who navigates life with celiac disease like a true champion, has taught me the importance of meticulous planning for air travel. Over the years, we’ve become experts at flying with celiac disease, turning potential food challenges into seamless experiences.

Flying with celiac disease requires a blend of detailed preparation, culinary creativity, and an arsenal of delicious gluten-free snacks. Our countless domestic and international flights have provided valuable lessons and some amusing mishaps. Here are my top tips for ensuring a smooth journey for gluten-free travelers:

1. Know the Airline Policies: Every airline has different procedures for special meals. Research their gluten-free options well in advance. Some airlines may require you to pre-order meals during booking or at least weeks before the flight, while others might offer limited on-board options.

2. Pack Food and Snacks: Always bring your own food. Relying on airline “special meals” can often lead to disappointment. Pack a carry-on with sandwiches, wraps, salads, fresh fruit, and gluten-free snacks like Kind bars and trail mix. Cheese sticks and hard-boiled eggs are great protein sources. Use ziplock bags for organizing and portioning snacks effectively.

3. Gluten-Free Options: Many airports now offer a variety of gluten-free options in restaurants and cafes. Download the airport’s app or check their website beforehand to locate these options. Pre-packaged gluten-free snacks might also be available in airport convenience stores.

4. Onboard the Airplane: For international flights, you can pre-order a gluten-free meal. On domestic flights food options are not always available. Sometimes there are only snacks served and sometimes you will get a hot meal. But always before taking a bite, confirm with the flight attendant that it’s indeed the gluten-free meal you pre-ordered. Carefully read the ingredients list on any packaged snacks or drinks offered on board. When in doubt, politely decline. Be friendly, politely inform your flight attendant about your celiac, and ask for help if needed. They’re often surprisingly helpful and can ensure you get what you need.

5. International Destinations: When flying internationally, language barriers can complicate things. Carry a celiac travel card translated into the local language, or use apps like “Find Me Gluten Free” to research restaurants. The celiac community is a valuable resource, so tap into their wisdom by exploring airport websites and Google reviews for gluten-free recommendations. You can also look at this map for recommended gluten free restaurants all over the world.

6. Grocery Stores: Long layovers in unfamiliar countries? Hit the local grocery store! Explore local food items, pack your easy meals using toaster bags or zip locks, and stock up on fresh fruit like apples, bananas, or other whole fruits. Not only are they a perfect energy boost, but they’re also a delightful way to experience the flavors of your destination.

7. Hydration: Pack a reusable water bottle. Airports are overpriced. Fill your bottle at water fountains to stay hydrated throughout your journey, avoiding dehydration and headaches.

8. Thermos and Ice Packs- to keep food safe on planes: Perishable food like cold cuts or cheese on planes can be unsafe. Instead, pack ice packs to keep your snacks fresh and safe. Don’t have fancy ice packs? No problem! Get creative—wrap frozen grapes or other small fruit in zip locks.

9. Carry-On: Pack your gluten-free essentials in your carry-on like granola bars, snacks, and trail mix. Checked luggage can get delayed or even lost. Bring some kind of nut butter (almond butter or peanut butter for example) in your suitcase as backup.

10. Learn, Adapt, Conquer: Every flight is a new adventure. Learn from your mistakes, adapt your strategy, and conquer air travel with confidence. Remember, a little preparation and a lot of delicious gluten-free snacks can turn plane travel into a stress-free journey, even for a celiac and their glutenous entourage.

One of the most delicious ways to unlock a culture’s secrets is through its food! Soaring through the skies to foreign lands is an adventure, and with these gluten-free travel tips as your compass, you can explore exotic flavors and hidden gems without a rumble in your tummy. Airlines like Emirates with their dedicated gluten-free meal options, Qantas with their celiac-trained crew, and even Icelandair with their allergy-friendly approach, are just a few allies on your culinary journey. So pack your snacks and your celiac travel card and prepare to savor every bite of your gluten-free adventure!

Remember, preparation is key, own your dietary needs, and don’t be afraid to embrace new flavors. With a little planning and a backpack full of good choices, your next trip will be a gluten-free breeze. Just remember, pack enough food for the next meal (and the next!), and you’ll be cruising through the clouds with confidence, proving that even for gluten-free travelers, the sky’s the limit. Bon voyage!