How to Plan the Perfect Gluten-Free Vacation
- nwheeler01
- Jan 25
- 4 min read
Traveling is exciting, but if you need to eat gluten-free, it can also feel overwhelming. You’re not alone! Traveling with celiac disease or having to eat gluten-free for medical reasons can be very overwhelming. At Gluten Free Life & Travels, the goal is to help travelers confidently plan trips that allow them to eat safely and enjoy their travel experience. Here is how I plan my gluten-free vacation.
Gluten-Free Trip Planning is Essential
Traveling now as someone who must eat gluten-free is very different than before my celiac diagnosis. In the past, I could pack some clothes, jump on a plane, and figure it out from there. I have always been a picky eater...I wonder why. However, I still had so many options, and if I didn’t like a dish, I had several more options on the menu. Although those days are long gone, I don’t often let myself think back; I still love to travel and refuse to let celiac disease keep me from doing what I love. Here are a few key steps in planning a safe gluten-free vacation.
Key Planning Steps Include:
Picking your travel destination – researching gluten-free options
Deciding where you want to eat – restaurants/cooking your own meals
Packing gluten-free snacks
Enjoying your trip – don’t let stress ruin your trip
Pick your travel destination
Every trip starts with a destination, but before you book, it’s worth asking: How easy will it be to find gluten-free food? Begin by choosing a few places you’d love to visit and researching whether they offer safe gluten-free dining options. There are several easy ways to do this. Start with a simple Google search like, “Where can I eat gluten-free in ___?” or “Which of these destinations is best for gluten-free travelers?” Facebook groups dedicated to specific destinations can also be incredibly helpful, offering real-life recommendations and tips. Apps and websites like Find Me Gluten Free and Gluten Dude are great tools to see how many safe options are available in a given area.
Once you’ve narrowed down your destination, make a list of the top attractions you want to see. For example, in New York City, your list might include Central Park, Times Square, and the 9/11 Memorial. From there, search for safe places to eat near those attractions. This approach helps you maximize sightseeing while also knowing where you can enjoy a safe, stress-free meal nearby.
Where do you want to eat gluten-Free?
When traveling to a large city, you usually have several gluten-free dining options. You may choose to eat at 100% gluten-free restaurants, dine at restaurants that offer gluten-free meals with strong reviews from gluten-free and celiac diners, or prepare all of your own food. If you decide to cook your own meals, be sure to book accommodations with a kitchen and locate nearby grocery stores ahead of time. Everyone’s comfort level with gluten-free dining is different, and there is no one-size-fits-all approach.
It’s important to remember that eating at a restaurant that serves both gluten and gluten-free food always carries some risk of cross-contact. That said, limiting yourself to only 100% gluten-free restaurants or preparing every meal on your own can feel overwhelming, especially while traveling. Ultimately, the right choice is the one that makes you feel safe and confident.
Personally, I look for restaurants with positive gluten-free reviews, communicate clearly with staff, and ask plenty of questions before ordering. Of course, when a 100% gluten-free restaurant is available, I’m always happy to eat there! I also travel with protein-packed gluten-free snacks, so I have a safe backup option if I’m not comfortable eating out.
Packing gluten-free essentials
I always travel with gluten-free snacks, for myself and for my daughter, who also has celiac disease. Some of our go-to options include Kind bars, beef jerky, Made Good snacks, peanuts, fruit snacks, and Kar’s trail mix.
These snacks are a lifesaver when hunger hits between meals or when we can’t find food we feel comfortable eating. None of them require refrigeration, which makes them easy to pack and perfect for travel days, sightseeing, or long stretches between meals. When you have to eat gluten-free, snacks aren’t optional; they’re essential. Having safe food on hand ensures you’re never stuck without something you can eat confidently.
Enjoy your Trip
Once you’ve done the research and made your plans, it’s time to enjoy your trip. Try not to let stress or anxiety take over; confidence comes from preparation. When dining out gluten-free, don’t hesitate to ask questions to protect your health and avoid cross-contact.
Ask questions such as:
Is this food cooked in a dedicated fryer?
How do you prevent cross-contact in the kitchen?
Are utensils and cutting boards changed for gluten-free orders?
Can you change gloves before preparing my meal?
If you don’t feel comfortable, it’s okay not to eat the food, but don’t let it ruin your vacation. Flexibility is key when traveling gluten-free. On a recent trip to London, I had a restaurant picked out ahead of time, only to discover it was closed. We adjusted our plans and looked for other options, but nothing felt safe. Instead, we stopped at a grocery store and picked up gluten-free sandwiches and yogurt. It wasn’t the most exciting meal, but it was safe, and I refused to let one meal ruin an amazing trip.
Traveling gluten-free isn’t about perfection; it’s about staying safe, being flexible, and enjoying the experience. By researching gluten-free restaurants, asking clear questions about cross-contact, and carrying safe snacks, you can confidently navigate meals while traveling with celiac disease or gluten sensitivity. Flexibility is key; plans may change, but safe food options are available, whether that means choosing a different restaurant, stopping at a grocery store, or eating protein-filled snacks. With preparation and confidence, gluten-free travel can be safe, enjoyable, and stress-free.
Do you like this post? You may also enjoy Gluten-Free International Travel, Gluten-Free 101, and Best Gluten-Free Tips for Beginners. For more gluten-free travel advice, subscribe to my blog and follow me on Instagram and Facebook for tips, restaurant finds, and real-life travel experiences.
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