No one should have to choose between adventure and safety!

Especially when it comes to food. If you’re looking for the best places to travel for gluten-free food, you’ve come to the right place. Traveling gluten free can feel overwhelming, especially when navigating new countries, unknown ingredients, and language barriers. As someone who has been navigating celiac travel with my son for years, I know the challenges firsthand, and I’ve built this gluten-free travel guide to help you enjoy safe, worry-free, and delicious travel anywhere in the world.

Why Gluten-Free Travel Feels So Hard (And How to Make It Easier)

A few years ago, I sat in a restaurant in Germany, watching my son push his menu away, his face falling as the waiter explained that everything on the menu contained gluten. I had spent months planning this dream trip, yet here we were, hungry, frustrated, and unsure what to do next.

If you’re traveling with celiac disease or a severe gluten intolerance, you know this feeling all too well. Food isn’t just a part of travel, it’s survival.

You don’t just worry about what’s for dinner. You worry about:
❌ Cross-contamination in restaurant kitchens
❌ Hidden gluten in sauces, seasonings, and snacks
❌ Running out of safe food while exploring
❌ People not taking your dietary needs seriously

And the worst part? Gluten doesn’t just ruin a meal, it can ruin your entire trip.

But here’s the good news: you can travel the world safely and still eat delicious food. My son and I have learned the hard way, and I’m sharing every single trick we’ve picked up along the way. Whether you’re heading to Europe, Asia, or the U.S., I’ve put together destination-specific guides to help you find celiac-safe restaurants, hotels, and tips to eat worry-free on your next trip!

If you dream of stress-free gluten-free vacations, pack your suitcase, grab your travel snacks, and let’s dive into this step-by-step guide to gluten-free travel.

How to Plan a Gluten-Free Trip: Pre-Travel Essentials

If you’re planning your first celiac travel adventure or just want tips for traveling gluten-free with confidence, start here.

Step 1: Choose Top Gluten-Free Travel Destinations Around the World

Not all places are equally friendly to gluten-free travelers. Some destinations make it incredibly easy, while others… let’s just say, you better pack your own food.

Top Gluten-Free Friendly Destinations:

Wondering about the best places to travel for gluten free options? These countries are famous for their awareness, labeling laws, and gluten-free menus that make gluten free travel much more enjoyable.

✅ Italy 🇮🇹 – Yes, the land of pizza and pasta is surprisingly celiac-friendly! Italy has strict gluten-free laws and even gluten-free bakeries.
✅ Spain 🇪🇸 – Many traditional dishes are naturally gluten-free, and major cities have dedicated gluten-free restaurants.
✅ Australia 🇦🇺 – Gluten-free labeling is strictly regulated, making grocery shopping a breeze.
✅ Scandinavia 🇸🇪🇩🇰🇳🇴 – Countries like Sweden, Denmark, and Norway take gluten-free dining seriously.
✅ Canada 🇨🇦 & the USA 🇺🇸 – Major cities have tons of dedicated gluten-free options.

Europe:

• Florence (Italian food made gluten-free, including pasta & pizza!)
• Madrid (Spain’s top gluten-free tapas & bakeries!)
• Munich (Best gluten-free spots in the heart of Bavaria!)
• Lake Garda (Hidden gems for celiacs in Italy!)
• Lisbon (Gluten-free pastries & seafood with allergen-friendly menus!)
• London (Celiac-safe fish & chips, bakeries, and afternoon tea!)
• Rome (Pizza, pasta & tiramisu, all made gluten-free!)
• Croatia (Mediterranean meals & safe spots in Split & Dubrovnik!)
• Prague (Gluten-free dumplings, beer & sweet treats!)

Asia-Pacific:

• Da Nang (Vietnamese street food without the gluten!)
• Sri Lanka (How to eat gluten-free in South Asia!)
• Tahiti (Island paradise with gluten-free tropical eats!)
• Thailand (Rice-based dishes & GF curries, watch out for soy sauce!)
• Bora-Bora (Island eats with fresh fish, tropical fruits & gluten-free resorts!)

Carribean:

• Panama (Latin flavors with GF-friendly options in Panama City & beyond!)
• Aruba (Easy gluten-free dining on this allergy-aware island!)
• Costa Rica (Naturally GF meals like rice, beans & grilled meats!)
• Roatan (Fresh seafood & resorts that cater to gluten-free diets!)
• Culebra (Simple, safe eats with fresh produce & island hospitality!)

Middle East:

• Dubai (International cuisine with clear GF labeling in most restaurants!)
• Tel Aviv (Middle Eastern food that’s safe for celiacs!)
• Jerusalem (Naturally gluten-free Mediterranean dishes & growing celiac awareness!)

USA:

• Chicago (Deep-dish pizza, bakeries & dedicated GF spots across the city!)
• Nashville (Southern comfort food made safe for gluten-free travelers!)
• San Francisco (Tech-savvy city with tons of GF cafes & restaurants!)
• NYC (Gluten-free heaven: 100% GF bakeries, pizzerias & fine dining!)
• Philadelphia (Cheesesteaks & soft pretzels, yes, they’ve got GF versions!)
• Hawaii (Island flavors, tropical produce & many GF-friendly resorts!)
• Portland (100% GF restaurants, food trucks & a celiac-safe scene!)

USA Small Towns:

Small towns can be a hidden gem for traveling gluten-free.

• Eureka Springs (Small-town charm with great GF options & cozy stays!)
• Grand Canyon (Pack smart! Limited options, but nearby towns have GF eats)
• Zion Canyon (GF-friendly cafes in Springdale plus stunning hikes!)
• Shenandoah (Bring snacks, safe dining is limited in this scenic park!)

🚩 Challenging Destinations for Gluten-Free Travelers:

⚠ China 🇨🇳 – Soy sauce is used in almost everything, and gluten-free awareness is low.
⚠ Russia 🇷🇺 – Most traditional foods contain wheat, and celiac disease is not well recognized.
⚠ South America 🌎 – Some areas are great (Argentina), while others lack awareness.

Google “gluten-free [destination]” and check gluten-free Facebook groups for up-to-date info from locals.

Not all restaurant chains are celiac-safe, but some have dedicated gluten-free menus or better awareness of cross-contamination. Here are the top gluten-free-friendly restaurant chains worldwide:

Best Gluten-Free Friendly Restaurant Chains for Travel:

Top U.S. Chains with Gluten-Free Menus:

• Zaxby’s (What’s safe & what to avoid!)
• Baskin Robbins (Which flavors are actually gluten-free?)
• Chili’s (How to order gluten-free at Chili’s!)
• Brio Italian Grille (Italian food you can safely eat!)
• Chili’s Grill & Bar (Explore their gluten-free menu options and tips for safe dining.)
• Shake Shack (Learn about their gluten-free offerings, including the safety of their Signature ShackSauce.)
• Texas Roadhouse (Discover gluten-free options like steaks and sides, along with dining tips.)
• Cava (Navigate their Mediterranean menu to find gluten-free bowls and salads.)
• Popeyes (Identify which dishes are safe for gluten-sensitive diners.)
• Longhorn Steakhouse (Explore their gluten-free menu options, including juicy steaks and safe sides.)
• Arby’s (Discover which items are safe for gluten-sensitive diners at this popular sandwich chain.)

Find Gluten-Free Restaurants Worldwide Using Our Interactive Travel Map

Step 2: How to Find Celiac-Safe Hotels, Airbnbs & Gluten-Free Resorts

Your accommodation choice can make or break your trip.

Best Options:

🏨 Hotels with Kitchens – Cook your own safe meals.
🏡 Airbnbs near grocery stores – Stock up on gluten-free essentials.
🏝 All-inclusive resorts – Some resorts cater to dietary needs.

Call your hotel ahead of time and ask: “Do you accommodate gluten-free diets?”

Step 3: Learn Gluten-Free Phrases in the Local Language

Imagine trying to explain “no gluten” in a country where no one speaks English. You need a game plan.

Use Google Translate or write down key phrases like:

• “I have celiac disease. I cannot eat gluten.”
• “Do you have a gluten-free menu?”
• “Is this cooked in the same fryer as gluten-containing foods?”

Print gluten-free dining cards in different languages (you can find them online) and show them to restaurant staff!

Flying Gluten-Free: Airport and Airline Travel Tips for Celiacs

Step 1: What Gluten-Free Snacks to Pack for the Plane

Airport food is unreliable at best. Always bring:
🥜 Nuts & trail mix – avoid peanuts due to allergies of other passengers
🍫 Dark chocolate & gluten-free protein bars
🍏 Dried fruit & fresh apples
🥪 Gluten-free sandwiches (sealed in a TSA-approved container)

TSA allows solid food in carry-ons, but liquids (like yogurt) must follow the 3.4 oz rule

Here are the 10 secrets I learned about flying with celiac disease.

Step 2: Ordering Gluten-Free Airline Meals: What You Need to Know

Many international airlines offer gluten-free meal options, but availability and quality can vary greatly. While some airlines provide well-prepared and celiac-safe meals, others may have limited options or forget to load the meal entirely.

Even if an airline offers gluten-free meals, there are several challenges to be aware of:

❌ Your meal might not be loaded on the plane – Even if you pre-ordered, mistakes happen.
❌ Cross-contamination concerns – Some airlines do not guarantee celiac-safe preparation.
❌ Limited options – Even when provided, gluten-free meals can be bland, repetitive, or small.

How to Avoid These Issues:
✔ Confirm your meal request at least 48 hours before departure and again at check-in.
✔ Bring backup snacks – Pack gluten-free protein bars, fruit, and dry snacks in your carry-on.
✔ Ask the flight crew early – Shortly after boarding, ask if your meal is confirmed on the manifest.

Low-cost carriers do not typically offer dedicated gluten-free meal options. Instead, they sell packaged snacks that may not be safe for celiac travelers.

What to Do:
✔ Pack a full meal in a TSA-approved container (such as a gluten-free sandwich or salad).
✔ Check airline policies on bringing outside food—some may restrict hot meals.
✔ Stock up on safe travel snacks before boarding.

Always pack a backup meal in your carry-on, just in case your “gluten-free” meal doesn’t show up.

Eating Out Gluten-Free: How to Stay Safe at Restaurants

Navigating fast food chains can be challenging for gluten-free travelers. However, several establishments offer options that cater to gluten-sensitive individuals. For instance, Chili’s Grill & Bar provides a variety of gluten-free menu items. Similarly, Shake Shack offers insights into their gluten-free offerings, including the safety of their Signature ShackSauce. Italian cuisine lovers can enjoy gluten-free dishes at Brio Italian Grille, while steak enthusiasts might consider the gluten-free options at Texas Roadhouse. For Mediterranean flavors, Cava offers customizable gluten-free bowls, and those craving fried chicken can explore safe choices at Popeyes.

Step 1: How to Research Gluten-Free Restaurants Before You Travel

Use these gluten-free travel apps before your trip:
Find Me Gluten Free – Best for finding restaurants worldwide
Gluten-Free Scanner – Scan grocery store items for hidden gluten

Step 2: What to Ask Restaurants to Avoid Cross-Contamination

When dining out, cross-contamination is the real danger. Always ask:
❓ “Do you have a separate fryer for gluten-free food?”
❓ “Is your gluten-free pasta cooked in a separate pot?”
❓ “Do you use shared utensils for gluten-containing foods?”

If a restaurant seems unsure, walk away. Your health isn’t worth the risk.

What to Pack for a Gluten-Free Trip: Travel Tools & Emergency Meals

✅ Reusable travel utensils (for eating on the go)
✅ Collapsible Tupperware (store leftovers safely)
✅ Gluten-free translation cards (for restaurants)
✅ Gluten-free snacks & instant meals (for emergencies)

Bring a small bottle of gluten-free soy sauce if you love Asian food!

Final Thoughts: You CAN Travel Gluten-Free & Love Every Moment!

Whether you’re just starting your journey or you’re a seasoned gluten-free traveler, this post is your go-to gluten-free travel guide. Remember, celiac travel doesn’t mean you have to miss out on amazing food or meaningful experiences.

I used to think gluten-free travel meant constantly worrying about food. But after years of experience, I’ve realized:

✔ With the right research, you can eat safely anywhere.
✔ There are amazing gluten-free restaurants worldwide.
✔ You can still enjoy authentic food—without gluten.

So pack your suitcase, travel bag, and gluten-free snacks, and get ready to see the world!

FAQs Gluten-Free Travel Questions