No one should have to choose between adventure and safety!
The Real Struggle of Traveling Gluten-Free
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.
Pre-Trip Planning: The Secret to Stress-Free Gluten-Free Travel
Step 1: Choose the Right Destination
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:
✅ 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!)
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!)
Middle East:
- Tel Aviv (Middle Eastern food that’s safe for celiacs!)
🚩 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.
Pro Tip: 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:
Fast Food & Chain Restaurants:
- 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.)
Use this interactive travel map to find safe restaurants all over the world.
Step 2: Book a Gluten-Free Friendly Hotel or Airbnb
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.
💡 Pro Tip: 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?”
Pro Tip: Print gluten-free dining cards in different languages (you can find them online) and show them to restaurant staff!
How to Survive Airports & Airplanes Gluten-Free
Step 1: Pack Your Own Travel Snacks
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)
Pro Tip: 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 a Gluten-Free Meal on Airlines: 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.
Pro Tip: Always pack a backup meal in your carry-on, just in case your “gluten-free” meal doesn’t show up.
How to Stay Safe While Dining Out
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: Research Gluten-Free Restaurants in Advance
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: Ask the Right Questions at Restaurants
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?”
Pro Tip: If a restaurant seems unsure, walk away. Your health isn’t worth the risk.
Essential Gluten-Free Travel Tools & Packing List
✅ 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)
Pro Tip: Bring a small bottle of gluten-free soy sauce if you love Asian food!
Final Thoughts: You CAN Travel Gluten-Free & Love Every Moment!
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
Can I bring gluten-free food on a plane?
Yes! TSA allows solid gluten-free foods in your carry-on. However, liquids (like yogurt, hummus, and soup) must be under 3.4 oz (100ml).
Pro Tip: Bring protein bars, fruit, and sandwiches in a TSA-approved container to avoid relying on airline meals.
What countries are the most gluten-free friendly?
Best gluten-free travel destinations:
Italy 🇮🇹 – Surprisingly, one of the most celiac-friendly countries! Strict food labeling laws & 100% GF bakeries.
Spain 🇪🇸 – Many traditional dishes are naturally gluten-free, plus major cities have dedicated GF restaurants.
Australia 🇦🇺 – Extremely strict gluten-free labeling laws = safe grocery shopping.
Canada & USA 🇨🇦🇺🇸 – Well-developed gluten-free awareness in major cities.
🚨 Countries that may be challenging:
❌ China – Soy sauce in almost everything, low awareness.
❌ Russia – Many traditional foods contain wheat, and celiac disease is not widely recognized.
❌ South America – Some areas (like Argentina) are great, but others have limited gluten-free options.
Pro Tip: Always research specific gluten-free restaurants & grocery stores before traveling.
How do I find gluten-free restaurants in a new country?
Best ways to find safe places to eat:
✔ Use apps like Find Me Gluten Free – Best app for real traveler reviews.
✔ Join Facebook groups for gluten-free travelers in specific countries.
✔ Search Google Maps for “gluten-free restaurants near me” in your destination.
Pro Tip: Always call or message the restaurant ahead of time to confirm their gluten-free safety practices.
How do I order gluten-free food in a country where I don’t speak the language?
Use gluten-free translation cards! These explain your dietary needs in the local language.
✅ Where to get them?
Print free ones online from Celiac Travel
Use the Google Translate app
Carry a laminated card with essential phrases
Example Phrase to Learn:
“I have celiac disease. I cannot eat gluten (wheat, barley, rye). Can you accommodate this?”
What should I pack for a gluten-free trip?
Must-have items for gluten-free travelers:
✅ Reusable travel utensils – For eating on the go.
✅ Collapsible Tupperware – Store leftovers safely.
✅ Gluten-free translation cards – Essential for ordering food abroad.
✅ TSA-approved gluten-free snacks – To avoid airplane meal mishaps.
✅ A small bottle of gluten-free soy sauce – If you love Asian cuisine!
Pro Tip: Keep at least one emergency meal in your luggage in case you can’t find safe food upon arrival.
Can I trust “gluten-free” labels in other countries?
Not always! Gluten-free labeling laws vary worldwide.
Countries with strict gluten-free labeling:
EU (Europe) 🇪🇺 – Must contain less than 20ppm gluten.
USA 🇺🇸 & Canada 🇨🇦 – Gluten-free labeling is regulated.
Australia 🇦🇺 & New Zealand 🇳🇿 – Some of the strictest gluten-free laws in the world.
Pro Tip: If in doubt, stick to whole foods (meat, fish, rice, fruit, veggies) and research trusted gluten-free brands before your trip.