Coeliac Travel Tips: Navigate the World Safely & Gluten-Free
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Traveling with coeliac disease can seem daunting, but with the right preparation and mindset, it’s completely doable — and even enjoyable! Whether it’s planning for your next vacation or just a weekend getaway, having a toolkit of travel tips can make all the difference in ensuring you stay safe and have fun.
In today’s blog, we’re sharing expert travel tips from our Coeliac Superheroes to help you navigate the world gluten-free. From choosing safe dining spots and managing cross-contamination risks to packing the essentials and communicating dietary needs abroad, we’ve got you covered for your next adventure.
In honour of Coeliac Awareness Month, we’re excited to share these tried-and-true tips to help you travel with confidence, wherever your wanderlust takes you.
1. Research Before You Roam
The number one tip from almost every seasoned coeliac traveller? Do your research. Before you even book your accommodation, it’s worth checking out gluten-free restaurant options, supermarkets, and local dishes in your destination. Save your finds to Google Maps or a travel app for easy access when you arrive.
“When travelling the most important thing is to research, research, research, it’s more important that you can find safe food than nothing at all!”
It is always a good idea to check out Hotel menus ahed of time to avoid any nasty suprises…
“I do a TripAdvisor deep dive and specifically look at their breakfast options—because let’s be real, a sad piece of fruit is not a proper meal.”
Safe snacks are the coeliac traveller’s secret weapon. Pack enough to tide you over during delays, excursions, or when you just don’t feel like taking a risk.
“There’s nothing worse than being somewhere new and realizing you have no safe food options, that’s why I always, always pack snacks.”
Our first Coeliac Superhero Laura aka ‘Coeliac Sisters’ makes these gorgeous snack pouches!
“I always have a bar in my bag, you quickly learn to be prepared. Emergency snacks – always. There is nothing worse than being stuck somewhere with no safe options.”
Even something small can make all the difference—like Rosie’s wraps, pitta, and sauces, which she uses to whip up quick DIY meals on the go.
3. Be Creative With Meals
Not everywhere you go will have fully gluten-free restaurants—but that doesn’t mean you’ll go hungry. Think flexibly and get creative with supermarket staples.
“If you know there is nothing in the place you’re going, pack lots of food or book a place with a kitchen so you can make your own meals from scratch.”
The “picky bits” approach is always a good idea, too – “Pick up some cheese, meat, fruit, and veg from a local market—it’s not fancy, but it works in a pinch.”
Discover a range of delicious gluten-free recipes here at Jade & Joy
“I look up naturally gluten-free foods in the area—local markets with fresh produce are always a winner.”
And if self-catering isn’t your thing, consider going all-inclusive…
“If you can find an accommodating resort, I personally find this so much easier than worrying about meals every day.”
4. Learn the Local Lingo
Language barriers can be intimidating, but learning a few gluten-free phrases or carrying a translation card makes all the difference.
“Learn the key phrases for gluten-free, It can be a total game-changer when explaining your needs to waitstaff.”
Translation cards can be an absolute lifesaver “It makes explaining things easier and shows locals you’ve made an effort.”
Even just saying “sin gluten” or “sans gluten” with confidence can help build trust and ensure you’re understood.
5. Tap Into the Gluten-Free Community
There’s a thriving gluten-free community across the social media platforms and it’s full of generous travellers ready to share their tips and experiences.
“Use the resources around you, there are some amazing websites, apps and Instagram accounts that will be so helpful for your travels.”
We recommend following any of our wonderful Coeliac Superheroes on their socials and reaching out!
Stay Safe out there!
Travelling with coeliac disease definitely takes a little more thought, but that’ doesn’t mean’s not to say it can’t be enjoyable, memorable & full of good food. With a bit of planning and support from the community, it’s absolutely possible to eat safely and adventure freely!
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