Top Tips for Travelling Gluten-Free: Stay Safe from Accidental Gluten Exposure
Written by: Novella Lui, RD
Updated: December 16th, 2024
When living with gluten-related disorders, such as celiac disease, non-celiac gluten sensitivity (NCGS), or dermatitis herpetiformis, you may be concerned about whether the foods you eat or the products you use contain gluten. The idea of travelling gluten-free can feel overwhelming, but a worry-free, gluten-free getaway is still possible. With a little planning, you can travel with confidence and ease.
Learn how to avoid accidental gluten exposure when travelling with our top tips.
Celiac Disease vs Non-Celiac Gluten Sensitivity
Celiac disease is an autoimmune disease where the body reacts to gluten, a protein found in wheat, rye, barley, and triticale. Gluten triggers inflammation in the small intestine, injuring the villi (the absorption sites) that cover the intestinal lining. Damage to the intestinal villi can lead to nutrient malabsorption.
People who have celiac disease may experience symptoms such as diarrhea, abdominal pain and bloating. Some people may also experience constipation and changes in their weight.
Currently, the only treatment for celiac disease is the lifelong avoidance of consumption of gluten-containing foods and usage of gluten-containing products, such as certain types of lip balms, lipsticks, toothpastes and nutritional supplements.
Celiac disease differs from non-celiac gluten sensitivity. While people with non-celiac gluten sensitivity may still experience the unpleasant symptoms associated with gluten, their small intestines are not damaged by gluten, unlike those who have celiac disease.
Whether you have celiac disease or non-celiac gluten sensitivity, planning a gluten-free trip takes careful research and preparation. The type of vacation you choose also impacts how much planning is required. For instance, when going on organized cruise trips or guided tours, which often require less effort than fully independent travel, you’ll need to be more vigilant about gluten-free options.
7 Tips for Travelling Gluten-Free
Find Out the Country’s Cultural Cuisine
Part of travelling is exploring local foods of the destination. Learn about the country’s cultural cuisine and traditional foods and find out about common gluten-free foods and dishes and where gluten may appear.
Searching for the celiac organizations in the country that you plan to travel to can also help with your planning. These organizations may offer education and support resources, such as ways to identify gluten-free foods and food products, what to look out for while eating out, and more.
Learn how to say “Gluten” in the Local Language
When travelling to a destination where English isn’t the primary language, make sure to learn how to say “gluten” in the local language. Save these translations in your phone and consider using a translation app to help communicate with restaurant and hotel staff. This can make it easier to ask about gluten-free options and avoid accidental exposure.
Pick an Accommodation Near Gluten-Free Eateries
Once you have decided on your destination, look for accommodations with gluten-free food establishments nearby. You may be able to identify these options by looking at the specific country’s celiac organizations, local support groups online, and more.
If you plan to stay at a hotel or a bed-and-breakfast, you can let the hotel staff or your host know that you have celiac disease, ask for their offerings of gluten-free breakfast and their recommendations of gluten-free restaurants.
Book a Suite with a Kitchen
If you plan to stay in an area where gluten-free food options are less accessible, consider making your own meals and bringing your own cooking supplies if possible. You may also need to check if you are allowed to bring certain foods.
Research what grocery or food markets are nearby and how far you will need to travel. Grocery stores generally have a wider selection of gluten-free foods, while corner stores and convenience stores may have limited varieties.
Based on the type of food establishments available, you can plan your meals. Look at the ingredient list and shop for items that bear the gluten-free claim.
For example, the Canadian Food and Drug Regulations require food manufacturers to indicate that a food product “contains” or “may contain” wheat, barley, rye, triticale, or oats. If you are in doubt of certain products such as those that don’t have an ingredient list, it is best to avoid it.
Research Restaurants in Advance
Some people may avoid travelling due to limited access to gluten-free foods and locating eateries offering safe gluten-free options. Don’t let these discouragements deter you from planning a vacation.
Depending on your travel destination, you can discover an array of gluten-free restaurants by joining specific support groups on social media or downloading mobile applications.
If you are keen to explore a specific dining establishment, review the menu beforehand to identify food items that appear to be gluten-free.
You can also contact the restaurant beforehand to find out about their staff’s food handling practices for gluten-free foods. For example, if the food establishment serves both gluten-free pasta and gluten-containing pasta, ask if they are cooked in the same or a separate pot of water.
When you are at the restaurant, let the server know about your condition, ask about the ingredients used, and how they prepare gluten-free dishes.
Pack Dried or Non-Refrigerated Foods with You
While many airlines offer meals and snacks on their flights, you can also pack gluten-free snacks in your carry-on luggage. Some food items that are excellent for a flight are:
- Dried fruits
- Gluten-free breads and crackers
- Nuts and seeds
- Whole fruits
- Individually-portioned cheeses
- Canned fish with less than 100 ml of liquid
To experience a stress-free screening at airport security checkpoints, the Canadian Air Transport Security Authority suggests that you present documentation to support your condition.
If you plan to travel with food items such as nut butters, gluten-free dressings and dips, they must be placed in clear containers of 100 ml or less. These food items will also need to be stowed in a resealable clear plastic bag. This is the same bag used for storing food and other personal items, such as gels, liquids, and aerosols.
Request for Special Meals for Flights
You can travel gluten-free and hassle-free on airplanes! Many airlines offer special meals, including gluten-free options.
Gluten-free meals must be requested before your departure, and the time required to make such requests can vary between airlines. Contact the airline directly to find out how they prepare gluten-free meals and how you can order them before your flight.
Pack a Cooler for Your Road Trip
Planning for a road trip may be easier because you can pack food items that you are familiar with.
Here are a few examples of gluten-free snacks to satisfy your hunger while on the go:
- Canned fish
- Hard-boiled eggs
- Gluten-free deli meats
- Cheese sticks
- Hummus
- Bean dips
- Fruits
- Pre-cut vegetables
- Individually-packed yogurt
- Gluten-free bread and crackers
- Gluten-free granola bars
Not all snacks would have the gluten-free claim on the food packaging. For any gluten-free snacks that you plan to bring along with you, check the packaging to make sure there are no cross-contamination statements declared. For example, when a food product states “contains (or may contain) wheat, rye, oats, or barley”, this means that it may contain gluten.
If this statement is not labelled on the packaging, read the ingredients list to ensure that the product does not contain a gluten source.
If you plan to pack perishable items, such as gluten-free deli meats, cheese, dips, and yogurt, make sure to include an ice pack in your cooler to keep the items at 4°C (40°F) and below.
In the summer, the trunk of the car gets immensely hot. To ensure your cooler stays cold, keep it in the air-conditioned passenger area instead.
3 Things to Avoid when Travelling Gluten-Free
Avoid Food Markets and Street Vendors
While trying new foods is part of the travel experience, it may be best to steer clear from purchasing foods from food markets and street vendors where the risk of cross-contamination is high.
Still, some prepackaged food and beverage items available at these food markets and street vendors may be safe to consume. Consider getting those that have a food label and an ingredients list. If the information is presented in another language, use the translator app on your mobile phone to understand.
Steer Clear from Communal Toasters and Cooking Equipment
When staying in a shared accommodation, avoid using communal toasters as they may be contaminated with gluten.
Other cooking equipment, such as frying pans, cutting boards and cutlery can also be contaminated with gluten. Consider bringing your own portable cooking supplies if you can accommodate them in your travels.
Avoid Using the Communal Sponge
Since cleaning sponges also absorb gluten, it is also a good idea to bring your own sponge to clean your cooking equipment while staying at shared accommodations. Minimize your risk of cross-contamination by avoiding using a sponge that appears to be used by previous guests or used by your travel partner(s) who eats gluten-containing foods.
Final Thoughts
You can have safe, stress-free, and gluten-free travels without compromising your health. Travelling gluten-free is possible when you take the time to plan leading up to your trip. The amount of planning required for your journey can vary depending on where and how you travel.
Some items you can plan ahead are finding out the main cuisine at the travel destination and the word for gluten in the destination’s language, choosing an accommodation near gluten-free eateries, and researching the dining establishments.
Preparing food for a road trip versus a trip that involves flights can vastly differ. Before deciding what gluten-free snacks to bring with you, decide on your mode of transportation first.
You may still accidentally have gluten exposure despite your best efforts. If you have a gluten-related condition, there are products available that can provide effective protection against the symptoms of accidental gluten ingestion. However, they are not a replacement for maintaining a strict gluten-free diet. Ultimately, being prepared and aware can help you navigate gluten-free living more confidently, even while travelling. Give yourself compassion, and relax—you deserve an enjoyable and memorable vacation!
Important Information about using GluteGuard®
GluteGuard® is an enzyme-based natural health product sold by Norwell Consumer Heatlhcare Inc.
GluteGuard® contains Caricain, a natural enzyme extracted from the skin of the unripe Carica papaya fruit which specifically targets the gluten peptides, thereby helping to breakdown gluten. Data from clinical studies* have shown that GluteGuard® may help reduce the occurrence of symptoms of accidental ingestion of gluten if taken before a meal.
GluteGuard® is registered with Health Canada with the permitted claims:
(a) Helps to reduce the occurrence of symptoms of gluten sensitivity by helping to support gluten digestion;
(b) Helps to break down gluten; and
(c) Helps to support gluten digestion as an adjunct to a gluten free diet.
GluteGuard® is intended to help protect against the symptoms associated with accidental gluten ingestion in certain situations, such as dining out or traveling, where gluten cross-contamination may occur despite best efforts. It is important to remember that GluteGuard® is not a replacement for maintaining a strict gluten-free diet for those with gluten-related conditions.
GluteGuard® is not, and is not intended to be, a treatment or cure for gluten-related medical conditions, which include celiac disease, non-celiac gluten sensitivity (NCGS), wheat or grain allergy, gluten ataxia, and dermatitis herpetiformis (DH).
The Canadian Digestive Health Foundation and Norwell emphasize that individuals suffering from gluten-related conditions must continue to adhere to a gluten-free diet if they choose to use GluteGuard®. This means continuing to carefully read labels, avoid cross-contamination, and select gluten-free products for all meals and snacks. GluteGuard® is not a substitute for these practices, but rather serves as a tool to enhance existing strategies for minimizing the risk of gluten exposure by protecting against trace amount of gluten which may be consumed accidentally.
This product may not be right for you. Always read and follow the label.
*Clinical studies:
Cornell H et al, The Effect of Enzyme Supplementation on Symptoms and Duodenal Histology in Celiac Patients. Int J Celiac Disease 2016;(4);40-47. https://pubs.sciepub.com/ijcd/4/2/2/
Żebrowska, A.et al. The Effect of Enzyme Therapy on Skin Symptoms and Immune Responses in Patients with Dermatitis Herpetiformis. International Journal of Celiac Disease, 2014; 2, 58-63. https://pubs.sciepub.com/ijcd/2/2/7/
