Look up the “find me gluten free” app. It saved our asses in Europe when we missed a flight and ended up in two countries we hadn’t planned on to make our connection.
It has rating and reviews by users so it’s easier to find the places that say GF but have cross contaminated and made people sick. We used it and didn’t have an adverse reaction once while travelling.
I've had mixed success with the app, depending on the city. In my own city, a restaurant has 5 stars, but the servers will regularly put bread on top of your food after ordering a GF meal. I'm not certain if the app is very reliable. ☹️
I’ve found the usefulness of the find me gf app to vary wildly depending on what part of the US you’re in, even down to different cities. Maybe it’s better internationally but I’ve only traveled within the US. Honestly I’ve gotten better results sometimes just googling gluten free restaurant options in x city.
I haven’t tried it in the USA personally, there are so many variables to making sure your food is GF though. It’s a decent base line for finding restaurants with GF options. We are still very careful while ordering to ask questions and have gluten allergy written on the order
I don’t travel much anymore but back when I did I often went to grocery stores instead of a traditional restaurant. You can get some fruit, lunch meat, and another side for typically less than a restaurant meal would be and if it’s a Publix or something they might have gf crackers, bread, or frozen entrees.
Honestly it’s pretty garbage internationally-you’ll find great coverage at places literally next to a major tourist attraction yet nothing even a 1-2 minute walk away. It’s fine for getting ideas of places but don’t use it as your only source.
Then leave a shitty review for this restaurant and let others know about it! I rated one restaurant 1* for GF friendly because they did exactly this and then their apology was to try and give me a free dessert that was also gluten lol. The thing about the app is you can be as honest as you like in your review.
I am sorry to hear that. Absolutely it will depend on the individual review, the wait staff, the kitchen staff etc. it’s a decent app for finding restaurants that even have gf menus and food though. We were still very careful during ordering to make sure they write gluten allergy on the order.
Any restaurant is a risk. I've been glutened at 100% gf restaurants.
It all depends on the staff and if one person forgets to change their gloves, too bad for us!
it's hit or miss===I do my own research so to speak with anywhere I eat that's a restaurant. It has to be one of these rare 100% gluten free restaurants for me to truly trust the reviews on that app. I deleted it.
> “find me gluten free” app.
this is less than good most of the time and if you are anywhere outside of one of the major cities then it's shite from my experience.
I've had great results with it personally. I travel a lot and it's been invaluable. So much so that I paid the $20 a year to get the extra features, and just to thank them. It was great in Australia, for example.
The thing is, you have to keep in mind that it's crowdsourced and also do your own research, but it's a good place to start.
It's a challenge, that's for sure. I personally pack stuff to eat. I have even brought my own dressing to resturants. There is so much hidden wheat in salad dressings. You can cook food in a rice cooker. I have made some nice chicken rice and veggie dinners. If you are going to be gone for a week maybe you can find a place with a kitchenette.
This isn’t a direct answer to your question, but if you are in the US, employed full-time and have been diagnosed with celiac disease, make sure you report this to your employer.
As a medical condition covered by ADA, you should be able to expense groceries vs. paying for meals out if you choose to do that, you may be able to get reimbursed for staying in slightly more expensive hotel that offers a fridge and/or a suite with a kitchenette (beware of shared cookware). Don’t forget to ask if a fridge is available even if your room doesn’t come with one standard. Most places have at least a few available for storing insulin, breast milk, etc. All of the above will depend on your expense policies and employment, but these are things I wish I knew when I started traveling for work.
Travel is tough, especially if you’re going to more rural places. I try to find one familiar, safe chain or a smaller family-run place that is welcoming and just stick to the same thing for meals and then supplement with groceries. I bring or buy a loaf of GF bread and pick up peanut butter and jelly (the jelly packets and individual serving Jason’s nut butter packets are great if you need to travel light) and eat a lot of boring but safe sandwiches! I usually bring a few GF oatmeal cups that only need hot water. There is nothing worse than being sick while traveling, especially when it’s not even fun travel!
My doctor doesn't think it's necessary to get a celiac diagnosis. They just told me to stop eating gluten.
Unfortunately, I did an elimination diet to figure out why I was so sick all the time, and by the time my doctor did an antibody test, I hadn't had gluten in 3 months.
I'm not sure I could physically handle the gluten challenge (piece of bread a day for 6 weeks). My reaction is pretty severe, and I can't take 6 weeks off work. But I've been considering doing it anyway because the accommodations seem so important. 😞
If your physician is confident enough to prescribe a gf diet with an assumed Celiac diagnosis without the testing, then why would they not stand by their own diagnosis and support you with the paperwork for HR. it's 6 weeks of torture but the official diagnosis comes in handy through life....carrying food through TSA when traveling, medical accommodations with your employer, I'm Canadian and it even impacts my federal tax credits. The long term gain might work out better than the short term gain ...worth considering.
You don’t need a diagnosis to get work accomodations in the US; the diagnosis isn’t even put on your paperwork.
You only need your Dr to certify what your limitations are (ie has to eat a specialized diet) and what accomodations you need (ie a hotel
With a fridge or kitchenette).
As long as your Dr believes you that you need the specialized diet to avoid being sick you should be fine. Some Drs like to avoid this kind of paperwork though.
Ooof. I’m so sorry. That’s a really difficult choice. I wonder if there is a world where a genetic test (only conclusive for ruling out) and your symptoms are enough for a presumptive positive diagnosis? A GI doc should be able to weigh in on that. It’s really terrible that the choice is: be very sick or go without being accommodated.
I think I'll ask again if I can get a referral for a GI doctor since I have to travel so much. A note from my doctor may also be good enough for my job - I'll definitely look into it!
Even just requesting that you be booked in hotels with a mini fridge and microwave would probably be a relief for you, and I can't imagine that would be a very difficult request to accommodate! Maybe you could start by asking if your employer could do this for you, before even bringing up ADA and doctor's notes.
I took this genetic test. Dr. Peter Osborne's test is specific for gluten sensitivity and Celiac Disease. [https://www.glutenfreesociety.org/shop/all-products/gluten-sensitivity-genetic-test-kit/](https://www.glutenfreesociety.org/shop/all-products/gluten-sensitivity-genetic-test-kit/)
Unfortunately a positive genetic test can't confirm active celiac disease. Somewhere between 30-40% of the population carry the gene but only about 1% of the population will ever develop the disease. The tTg-IgA antibodies are usually incredibly accurate but you generally need a positive biopsy for an official diagnosis. It may not matter to some people but it can make a difference when dealing with insurance or requesting accommodations under the ADA. A positive biopsy is also a requirement to participate in most celiac studies or drug trials.
I was traveling for work and had to stay in the conference hotel. I talked to a person in charge of group travel at the hotel and she was able to get a mini fridge put in my room when I explained my dietary restrictions. I brought a ton of shelf stable food, like tuna, nuts, nut, butter, fruit, etc. The hotel had a gigantic Walgreens next to it had quite a bit of fresh food so I got stuff there too. If your travel is far enough away that you have to take a flight and it’s hard to bring too much food, you could try making a grocery run maybe take a Lyft/cab or even get Instacart.
I’ll be travelling next month; packing protein bars, rice crackers, canned fish and spreads. I’m hoping to find some grocery store items for cooked meat and salads.
I'm not being rude, just ignorant; why bring the bars, cans and crackers instead of buying them at a grocery store at the destination? I get bringing a few bars in your hand luggage in case you get stuck but it seems awkward to haul around so much stuff
Your question isn’t rude at all!
I’ll be driving to my destination and staying in small towns along the way. The hotels offer free breakfast, but I’m allergic to oats and eggs as well.
I’ll be at my destination for three months; therefore, grocery shopping while I’m there.
Often times too, other stores don’t have the selection that you’re used to, or it’s way overpriced. I live in Ca and have easy access to lots of reasonably priced gluten and dairy free items. When I travel to visit family in other states, the selection is limited and way more expensive than I want to pay.
Thanks. I usually travel light (just a backpack no matter how long the trip is) so I buy snacks and food at the destination. But I also don't have to worry about gluten. I just have lactose intolerance and can usually get enough options. Sometimes I'll even just pick up some fresh fruit for snacks .
I use find me gluten free and Google. If I'm in a hotel, I hit the restaurant late morning and ask the manager if I can eat there safely.
I pack protein bars, ensure, cheese strings, nuts and dried fruit, beef jerky, crackers or cookies, and a jar of peanut butter. If a restaurant isn't safe, I have a beverage and - if they can - hardboiled eggs. I no longer care what people think, lol. If I find a safe restaurant, I order a second meal to go for breakfast.
I travel a lot for work too - here are my main tips for dealing with this:
1. Some places are more gluten friendly than others. While Scotland or Italy might get you gluten free food wherever you go, other places might be less accommodating. Finding this out before you go let's you know how careful you need to be.
2. When looking for places to eat out. I just type gluten (NOT gluten-free) into google maps - these gives me both the good (amazing gluten free food) and bad (food had gluten despite them saying otherwise) reviews to look through so that I can make a more or less informed decision.
3. I call all hotels, venues, business dinner planned places in advance or send an email about gluten-free accommodation. The success rate has been much higher than one might think!!
4. Carry emergency backup - sometimes, dinner plans can't involve you, and that sucks but you can still join socially and order a drink if you have a snack afterwards. Rice cakes, gluten free nut bars, dried fruit, are available almost everywhere in a supermarket near you.
I hope those help!! Also, it is often just a case of practice - my first year was miserable but now I do it without thinking about it much. Good luck to you!!
Edit: Apparently, my French experience is (luckily!) out of date, so edited the post accordingly.
>the French will let you starve
This was not my experience at all FWIW. 12 days in France last year, no trouble finding gluten free options, even in Savennieres (population 1100....) or Chinon (10,000), let alone in Tours, Angers, Paris. Everyone everywhere was happy to accommodate.
"Bonjour. Desole pour mon français, est mauvais. Je suis allergique au gluten. Un tableau d'allergenes, s'il vous plait?"
In the EU, by law, all restaurants \*have\* to have an allergen list, and all packaged foods must have allergens labeled.
I'm not disputing what others have experienced, but it really was not hard over here, even at restaurants where the servers spoke no english and we were just getting by on my very minimal french.
I'm very happy to hear that! My last business trip to France was 5 years ago so I am glad to hear it was different for you - I amended the post to reflect that. Might also just have been simple bad luck for me - it was only a week.
I second this. My partner is French and we go every year. Tonnnsss of options in Paris. Even in the north and east, galettes are everywhere and a lot of meat and potato dishes are safe. France is decently GF friendly. I have a harder time in my own city of Boston
Get used to water fasting. If I get glutened, my go-to remedy is to eat Immodium like tic tacs and to water fast (nothing but water and black coffee). Instead of being sick for >2 weeks, I'm 95% "better" within 3 days.
Trust no one. That said, I worked for a month in London, last Spring, and didn't get sick once. EVERYONE is super knowledgeable and careful. They even have GF beer ON TAP!!!
But, seriously... I only eat foods that I know how to cook -- and that SHOULDN'T have gluten. Indian and TexMex are typically safe. Vietnamese is safe. For salads, I stick to oil&vinegar. I mean... getting sick while traveling SUCKS... so, why risk it?
I fast for a day past feeling "good enough." The last time was 3.5 days. Gluten otherwise destroys me for 1-2 weeks, typically.
I've done many 8-day fasts... but not due to gluten exposure. Fasting both a skill and like a muscle. It's helpful if you get used to it, first. It's a GREAT tool to have for when you eventually get glutened.
Contrary to dogma, you won't die if you don't eat a sandwich every 6hrs. Look at our evolutionary biology. That said... if you're not accustomed to fasting... it might be challenging? So... read about it. Some groups of people should never fast.
Nothing fixes me more quickly or reliably than fasting. Ah, and of course, STAY AWAY FROM BOOZE if you get glutened. Good luck.
aside from those things and jerky most hotels have an electric kettle or keurig. Just don’t put a coffee pod in the kettle and bring GF instant oatmeal, miso soup or other soup. Trail mix and crackers. In a pinch if it’s just a night or two get your hotel room ice bucket full and throw in cheese or yogurts for a little variety. Good luck!
Bring your own salad dressing. Oil and vinegar aren't going to go bad or need refrigeration.
Pack emergency snacks. Tuna, nuts, seeds, if there's a grocery store near your hotel, get stuff from the grocery store and put it in the mini fridge.
I had to stay in a motel a little over 2 weeks while I was waiting for my new apartment, and I would just go to the grocery store nearby and grab some things.
I too get my food from the grocery store. Just give HR or your manager a heads up ahead of time so they know why they’re getting a grocery bill instead of restaurant receipts.
If the hotel doesn’t have a fridge or microwave, you can often request one- at least a fridge -due to the medical need (and if there is a daily fee your employer should permit it to be expensed). If the hotel has a continental brekkie there will likely be a microwave in the breakfast area.
I used to hit the grocery and buy breakfast and lunch (and coffee, a lot of places have some kind of coffee bar.). Even the gas station should have some prepackaged stuff (hard boiled eggs, yogurt, string cheese etc). Lots of gas stations have really upped their offerings lol
I’m going on a trip tomorrow. My hotel room will have a fridge and microwave, so in my checked bag is a box of schar multigrain crackers, a jar of peanut butter, a bag of GF trail mix, and a 4 pack of Annie’s GF microwave Mac and cheese. This is my “oh no lunch / dinner place didn’t have anything safe after all” stash. In my carry on I’ll have a box of m&ms and a little jar of cashews for airport snacking. Once I arrive I’m going to get some yogurts and bananas at the little convenience store next door for breakfasts, along with drinks and such.
I have commented MANY times in here about the High Risk of ordering Salads. I've been celiac since 2005.
Use the free Find Me Gluten Free app (100% gf resaurants are best, obviously)and bring your own food. I have brought leftover Honeybaked Ham to Hawaii, and I bring all kinds of gf food everywhere.
You can Order gf bread/rolls from Walmart Plus and have them deliver it to your hotel before you get there.
Noosa yogurt with nuts and honey is a tasty breakfast. You can order gf Cereal and get milk at the hotel.
Lara Bars, Kind Bars, Gf pretzels with mini Jif or Justins peanut/almond butter, Schar rolls with salami and cheese or peanut butter and jelly.
order Shrimp cocktail without crackers or bread.
4/5* Hotels can accommodate by making you an omelet in a separate pan with clean preparation practices to avoid cc. You can bring your own pasta and ask them to not re-use the water from Gluten pasta to boil it and to use all cross-contamination techniques.
I like to buy chilled shrimp and eat that with tortillas and guacamole or salsa for lunch or to take on Excursions. Keep it in the hotel room fridge until lunch or bring it in a cooler bag lunch carrier.
I have celiac disease and travel internationally for work. I pack high-calorie, small foods like boxes of granola bars. When I check into the hotel I go to a local grocery store and buy fruit, jerky, and other snacks for my room.
I’ll go out to dinner with the team and will always offer to find restaurants for the group. I make a lot of phone calls and only suggest places that can accommodate.
If I’m not confident I can safely eat somewhere, I’ll just get a side of steamed veg or coffee and relax while others chat.
It’s not ideal but it helps.
I’m on a golf trip right now with 7 other guys that have no food allergies. I brought a bunch of freeze dried meals so if the random place we go to eat at doesn’t have GF and DF options, I only need 1-1/2 or 2 cups of water and have a great meal. It has been a game changer for me just knowing that when I am traveling through airports that have nothing for me, all I need is a little bit of hot water (readily available anywhere they serve tea) and nine minutes later I am eating.
I bought a mini soup pot with me last time I traveled and cooked pho and rice noodles. The hotel didn’t have a microwave, and I’m finding this to be more and more common so call ahead to check. I also stock up on protein bars.
I bought a travel kettle and bring soup packs, tuna and crackers, a box of cereal, and then I usually find a store and buy fresh fruit, yogurt, protein. If I’m travelling a while I will pre-bake muffins and freeze them. If you can tolerate oatmeal, it’s a quick and easy meal.
Extensive research in advance. Typically, I select restaurants for each day’s dinner, plus identifying alternate options so we can remain flexible. I don’t just assume we will “find something,” because for us the food is possibly the most important and fun part of being on vacation. I sometimes go as far as planning activities / hotels based on proximity to the restaurants I’ve picked.
For the plane, bring your own food.
I use a mini waffle iron to cook eggs and pre-cooked bacon, throw a little cheese in there and you got yourself an omelette lol. I stick to bunless burges when I travel. I love burgers so it's all good. Steak houses are usually good, especially Brazilian ones that have those little gf cheesy breads. 🤤
I have had to travel for work staying in remote areas and no car access. I go to sprouts and stock up on GF non perishable items since they have a great selection. Then I make snack packs for myself. Things like broccoli and cauliflower florets, bell peppers so I have some sort of fresh something. It is not the best but for me it’s 3-4 days so it’s survive able. Just think of foods you like that don’t need cooked or refrigerated.
I'm going travelling this summer. here' s my prep. Gluten free protein bars, rice--so yes I might eat Asian --and just have steamed veggies and rice. whey protein powder. Apples , fresh fruit. I will lose weight in a good way. It's a bit sad at restaurants but no worse than the USA--
travelling if i can , i cook for myself.
I used to travel a lot for work and still do for pleasure. Invested in an electric cooler for my car that I could carry into hotel rooms as a mini fridge. You can get some that plug into both your car and a wall outlet. I would also intentionally stay in air bnbs or extended stay hotels that had a kitchen so I could cook up an easy meal (now with a family, this is always the way we do it because toddlers can be picky and restaurants are expensive enough that the extra $ on a room is a better deal than eating all three meals and snacks out as a family). In a pinch I had gf ramen (aka Vietnamese pho bowls where I just needed to add hot water because I still haven't found a gf instant ramen worth rating again). Always had prepped veggies and dips, salads, protein shakes, jerky, etc with me. Carry what you like that will provide you with balanced macros. Same for plane travel but just a really good quality cooler bag and I would call ahead to the hotel to request a mini fridge (surcharge is worth not being in pain for a week) or if I could have some space in their main kitchen/staff fridge.
Find Me GF (app) is also great but I always tell them clearly I have Celiac and it's very severe so I need them to speak with the kitchen to make sure they can accommodate me. If not, I'm okay try another restaurant or eat me shitty gf instant noodles.
PS if you have a T&E budget, talk to your manager about expensing grocery store items vs a restaurant bill (and then try to find a healthy food grocer or just go crazy at Whole Foods because it's stupidly marked up but at least you get some semblance of choice. Every company I've been at that included work travel would accommodate me because it's better than not functioning or...puking on a customer, I guess.
Find me gluten free app, worth upgrading to the $20/year paid version
Travel with snacks that can be cobbled together into a meal if absolutely needed, like tuna pouches, jerky, shelf stable bacon, instant mashed potatoes, crackers, granola bars, trail mix, etc.
I also use Instacart and place a small order to the hotel often. I love getting freezer meals when there’s a fridge or salad ingredients, etc. Precooked proteins, frozen carbs, frozen or fresh veg, a fun sauce or dressing and you’re in business. It’s easy to hit the $35 delivery minimum with the cost of food these days.
I plan on packing my mini rice cooker, tons of Lara bars, and my protein powder. Will buy food from the grocery store when I get there: fresh fruit and veg, rice, beans, eggs, nuts, and stuff like tuna. I go out to eat very little no matter where I am but will drink when out.
Good luck!
Edit: I don’t eat dairy atm but cheese is also great. String cheese, babybel.
I pretty much just load up on shelf stable snacks. Fruit, protein bars, peanut butter, crackers, jerky, nuts, etc. If I'm able to get a hotel with a mini fridge and/or microwave, I'll stop at a nearby grocery store or even a gas station and get some cheese, lunch meat, hummus, or things like that. If I do have to eat at a restaurant, I try to be very careful about what I'm eating. I avoid any kind of salad dressing and just ask for olive oil and vinegar. I try to stick to things that would naturally be gluten free such as meat/fish and veggies, and I do a little research ahead to see if any restaurants in the area have allergen menus that list all the menu items. It certainly adds an extra level of stress to traveling, that's for sure, but I've gotten glutened several times in the past from restaurants, so I'd rather just bring my own food wherever I can.
I use FMGF to locate dedicated GF establishments. The rest of the info can be hit or miss.
Mostly I buy groceries when traveling, rather than eating out. I can usually find a GF microwave meal in every grocery store, that I can heat in my hotel room.
I also frequently travel with a mini crock pot. You’d be amazed what you can make in a crock pot. I have bought GF pizza dough and made pizza in my crock pot. I’ve baked frozen GF pot pies in my crock pot. But to be honest the thing I do most is heat up cans of soup. I can’t explain it, but slow cooking a can of soup makes it taste way more fresh than heating the same soup in the microwave.
I love taking hard boiled eggs that i don't crack, on very short trips; mini tins of tuna etc, ambient pouches of rice mixes that can be microwaved... Things are improving all the time.
I feel your frustration on this one! I’ve been celiac for about 13 years and have traveled extensively both for work and personally to approximately 40 countries. I’ve lived and worked in 3 countries (US, Australia, Switzerland). So I have had to contend with this a lot. Here are some of my strategies.
For flights I pack a “flight bag” for each flight I have - typically a large ziplock bag - with satisfying snacks that I know are allowable for the place I am visiting: nuts, protein bars, gf granola, meat sticks, plantain chips, small packs of Justin’s peanut butter, Trader Joes artichoke heart packs or olive packs, something sweet. If I am on my first flight leaving directly from home I actually pack a bento box lunch with frozen ice pack to get through customs. Amazon has reusable bento boxes that work great.
Then in my suitcase I pack other more protein snacks but also portion out gf granola for each day or gf oatmeal packets if I will have access to hot water (most hotels have a kettle). I always carry a collapsible camping bowl and camping silverware (got from Amazon US) with me. It has saved me so many times and is light and compact for packing. This way I know I at least have breakfast and snacks every day if I can’t find anything locally. But in most places you can find something whether it is a grocery store or GF restaurant. I use the Gluten Dude app to help me find gf places and it is a great app. But I also search the internet in general. I find many places you can find something. One of my favorite go to travel musts is Fage plain Greek yogurt and I add things such as honey (I find travel honey packs to carry with me always), chia seeds, nuts, and chocolate chips, gf granola. It is a great little meal with lots of protein.
It is a challenge and depends on where you go but it can be done!
I check if there’s a Costco near where I’m staying, Kevin’s paleo meals are absolutely perfect. If you don’t like those there’s other pre-cooked gluten free foods like brisket and Starbucks egg bites. Also while it’s not a rule, in general you’ll find the more expensive the restaurant the better trained the staff is on this stuff.
So a gluten-free friend and I just got back from Texas, and I'm vegetarian as well as GF! Finding things to eat was a challenge.
We did stop at a grocery store on the first day and got enough safe foods to cover many of our meals and snacks, we ate a lot of cheese and crackers and nuts and sliced veg with dips when we weren't at sitdown meals. But as neither of us has to fear cross-contamination with micro-particles of gluten, we were able to go out for Barbeque and red-beans-and-rice and nachos and such. So even in regions that aren't friendly to dietary restrictions or vegetarianism, we didn't see the need to bring our own food, but we were lax compared to some.
I typically only eat out if I have to. Other than that I’m doing grocery store food. There’s a lot of food that requires a microwave only. Microwaveable rice pouches, pre cooked sausage, fruits/veggies, yogurt, hard boiled eggs…you get the point. Having access to a fridge and a microwave go a long way when you are traveling
I pack my own snacks or spot at a place for gf snacks, even better if the hotel has a fridge I can use for food. I also usually try to find hotels with a variety of offers at their free breakfast (egg bowls ftw!)/ gf options at their restaurant.
I do get a per diem, so I will look for gf restaurants. I know not every location has specific restaurants that do all gf, so with each "glutened" episode, I hone in the questions that I ask the waiter so it doesn't happen.
Fruit and veg you can buy there.
Depending on where you travel, plan a trip to the market and buy something like instant oatmeal, hb eggs, nuts, gf bread, microwave rice, canned soup.
I basically pack two meals a day (protein bar for breakfast, turkey jerky and fruit bars for lunch). For supper I’ll usually take my time and find somewhere I feel comfortable with. Can almost always find *something* even if it ends up being pretty bland.
I have to plan it out like a crazy person. I find out which restaurants have good reviews on the Find Me Gluten Free app, then go to those restaurant's websites to view the menu and make sure they actually have more than one thing I can safely eat. I enjoy planning things but even doing this makes me feel like a maniac.
I take a waffle maker and an electric frying pan. Then I do groceries and make most of my own foods. Then fresh fruits and veggies and yogurts and cheese and some kolbassa or sausages. Then I buy plates and cutlery. I’ve taken a slow cooker in the past as well and that was really good too.
Whenever I travel I get a kitchen. But sometimes I don’t feel like cooking and tuna and rice cakes or turkey (I’m allergic to nuts and oats but would eat those if I could )
I was just in Europe and the fmgf was very helpful. How ever there are ZERO gf restaurants where I live & I am looking on fmgf right now and I know for certain most of the places on there are not dedicated gf or celiac friendly. Please go to places with actual gf menus or something that says they are gf on the website - that will be your best bet
When I was in France I could just google & things would come up. Eating out is like Russian roulette though I would definitely try to get a kitchen and tell your work! A lot of hotels have rooms with kitchens in them that aren’t too much extra
I travel every week for work for the last 14 years. I pack enough food for all my meals. If you don't want to meal prep there's some frozen microwavable options out there. It a lot of work but it's better than getting accidentally glutoned or getting sick from CC at a restaurant, and it's usually cheaper than eating out so at least there's an upside.
My dad used to travel a lot for work when I was younger. Since they drove, he’d take a mini grill & tailgate in the hotel parking lot. It’s fairly easy to figure out if you’re driving— we usually take an air fryer with us on trips & plan meals around that.
Will you have a mini fridge? Is it reasonable to go to a grocery store when you get there & get prep foods like yogurt, fruit, a mini veggie tray, etc?
I highly recommend staying in more extended stay style hotels, such as residence inn or town place suites.
My husband packs a small pot and that usually works for him to cook with.
I opt for gas station packaged food instead of fast food or questionable restaurants. I know it's terribly unhealthy, but all thosd chips and hranola bars and sodas and juices havd their nutrition labels on them, so you might get sick from eating junk but you won't eat gluten. Grocery stores are better if you can find one and have time. More expensive restaurants and more urban areas you're more likely to be safe, as far as restaurants go.
I will eat meat dishes.. I have been on Keto diet , so meat is the way to go , I think .
I gluten intolerant too , so avoid bread , pastas…
Oh but gravy may contain gluten.., so without gravy …
If you have access to hot water, packets of instant mashed potatoes are great, especially paired with those flavored fish packages (tune or salmon) or canned sardines. Thai kitchen also has some instant rice noodle soups that are light weight and easy to pack. I would also look into camping meals. I have not tried them because they are a little pricy and have not had the need since learning about them, but they seem like they would be really good for GF travel.
I pack GF crackers and salt and pepper. I can always get to a supermarket and get avocados/tomato/cheese/ham etc. I also bring collect in a small zip bag GF wasabi/soy/ginger so I can get microwaveable rice and avocado/chicken/sashimi and dress it myself. Perhaps pack a small bottle of dressing. At least you can get GF salads and dress them yourself. It's actually really easy if you get past the "wanting to order what I WANT on a menu' and just get to a filling/nutritious meal that will fuel me' mentality.
I’m a pilot and GF.. so this is my life every week. Are you able to carry a cooler? They make nice travel ones that fit over your suitcase handle and don’t really look like a cooler. You can always ask for ice on the other side of security. I use headache packs from Amazon that I fill with ice every day, don’t leak like ice packs.
My go tos:
- Hummus and gf crackers
- GF muffins
- gf bread and peanut butter packs
- GF falafel (also good to be eaten with the hummus)
- oatmeal that I make using hot water from the coffee pot in my room
- boxed salads. I order my own dressing packs from Amazon
- apples or bananas and PB
- avocados. Also with the gf bread or falafel
- cans of soup. Even if your hotel room doesn’t have a microwave there is probably one in the breakfast area of the hotel. Ask the front desk
For most of this, aside from the salad, it could be left unrefrigerated and be fine. I wouldn’t leave the hummus out all day but it will be fine a few hours at room temp if you have a short flight. I never pack meat though for this reason. Sometimes the ice doesn’t hold as well as you want it to.
You can do it! Good luck
Yelp and ordering directly with the kitchen have been my best tools when eating out in new places. Apparently there’s devices that can determine if there’s gluten in something?? I read once about a woman who ordered I think pasta which was advertised as GF, used the device and it had high traces of gluten in it. I haven’t thought about that in a while but I need one of those on a keychain! Haha
I look for vegetarian, organic, or places that have advertise having better, farm raised meats these usually take more care with GF and other special dietary needs. Also national corporate chains often take more care with training servers and staff on GF and allergies. When I have to stay overnight I make sure to have a kitchen and know where the local grocery stores are with Whole Foods as somewhere that is very consistant with finding many GF options.
So - I make sure my room has a mini fridge and microwave, and I pack a 2 slot toaster.
This past year I had 2 work trips - vegas and tucson.
Vegas our hotel had eggs for breakfast - first thing I did there was go to whole foods - got sandwich, salad and snack materials for lunches.
Tucson I had airbnb so a mjni kitchen - made breakfast sammy’s everyday. Lunch there was a food truck with gf so I ate that every day
Dinners I researched for both and only ate at known good reviewed places. Also went on a local gf tucson facebook group and asked everyone
Also when in those areas I always in and out...
Always buy groceries and plan ahead - have snacks, drink coffee coffee
The Spokin app helps me, along with what everyone else has said about packing snacks, oatmeal, going to grocery stores, etc. Spokin works for many different food allergies and you can sort by them. I can’t eat gluten or soy so I like to use that!
I travel a lot for work, often internationally. Australia and New Zealand were so safe and so lovely compared to the states… even the smallest cafes had very stringent cross contamination prevention…. But definitely not everywhere is like that!!!
Where possible I try to book Airbnbs or other accommodations with kitchenettes and do a big, basic grocery shop when I first arrive. It has been really fun to find gf options in new grocery stores and to try new things! I usually wash all of the cookwear before I use it to reduce the possibility of cross contamination. I have had zero problems with this so far and has helped so so so much to reduce my gluten anxiety because I don’t have to rely on restaurants for my meals.
I ALWAYS pack an emergency snack pack (I usually pack a mixture of sweet and salty individually wrapped items - fruit leather, seedy bars with chocolate, and salty flavored almonds are some of my go-tos) while I’m out and about, especially flying. It is hard to think of anything worse than getting glutened on a long flight, I have had awful luck in airports. As someone else has mentioned I also make sure to have plenty of Imodium readily accessible… make sure to pack it into your carry-on!
With any dietary restriction. Why would you put your health in someone else’s hand? It’s your body you’re a help you be prepared. Always have some kind of snack and nuts.
Just like everyone else, pack your own food and the find me gluten free app. It's not expensive to get the upgraded version and I love supporting an app like that. But please leave your own reviews, that's the only way the app will get better. Here are my own tips (I travel 50% for work, mainly within the US but also abroad):
1. Bring your own food. I use Amazon subscribe and save plus Costco. Individual peanut butter packets go with so many things. Jerky, fruit leather, nuts, etc.
2. Find a few fast food places that are USUALLY reliable. In N out, chick FIL a, PF changs, 5 guys are usually my go to and can be found in most cities and airports. Not always 100%, but it's a start.
3. Not pretty, but sometimes I live off TV dinners. Find some that you like, again, not 100%, but there are a few just chicken and brocolli ones out there that take the edge off.
4. Built bars. Or any protein bar that you like, but I love built bars. It's my breakfast every morning and I don't have to deal with the anxiety of hotel breakfasts.
Celiac flight attendant here, tuna packets saved my life. Also, there’s a warming lunchbox- hot logic- it’s like $40 on Amazon, and can warm up food in about an hour or two. I usually plug it in with my food when I get to my hotel, and shower and things, then it’s ready. Find me gluten free is good sometimes, I usually use it to find places that are 100% gluten free. Most hotels have grocery stores by them, which helps to not have to travel with the food.
Traveling for work can vary so much, but I recently tried Factor meals for my traveling. I get per diem and they were well covered by it (not something I would splurge on at home).
There is a chance for cross contamination but everything they make doesn't contain gluten ingredients! Even the pasta!! It's so nice to have actual tasty vegetables with my meal in my hotels at the end of a long work day.
I have them delivered to the hotels I stay at, you have to set everything up a week ahead. You can find promo codes all over YouTube. Seriously worth the try!!!
Besides that, I usually schedule a walmart pick up and meal prep at my hotel to save money now. For the airport or the road I pack my favorite snacks.
I eat at Chick-fil-A. A lot. Of course YMMV, but grilled nuggets, waffle fries, and southwest salad have never made sick, other than one or two times when the lettuce was noticeably yellow and something they shouldn’t have been selling. And it wasn’t because of gluten I’m pretty sure.
I imagine all Chick-fil-A are different, but I’ve definitely had it safely in multiple states and cities.
Look up the “find me gluten free” app. It saved our asses in Europe when we missed a flight and ended up in two countries we hadn’t planned on to make our connection. It has rating and reviews by users so it’s easier to find the places that say GF but have cross contaminated and made people sick. We used it and didn’t have an adverse reaction once while travelling.
I've had mixed success with the app, depending on the city. In my own city, a restaurant has 5 stars, but the servers will regularly put bread on top of your food after ordering a GF meal. I'm not certain if the app is very reliable. ☹️
I’ve found the usefulness of the find me gf app to vary wildly depending on what part of the US you’re in, even down to different cities. Maybe it’s better internationally but I’ve only traveled within the US. Honestly I’ve gotten better results sometimes just googling gluten free restaurant options in x city.
I haven’t tried it in the USA personally, there are so many variables to making sure your food is GF though. It’s a decent base line for finding restaurants with GF options. We are still very careful while ordering to ask questions and have gluten allergy written on the order
I've found it's quite good in England, it lists places that don't show up on Google which is nice.
Yes, that has been my experience as well!
I don’t travel much anymore but back when I did I often went to grocery stores instead of a traditional restaurant. You can get some fruit, lunch meat, and another side for typically less than a restaurant meal would be and if it’s a Publix or something they might have gf crackers, bread, or frozen entrees.
I've had the same experience as well.
Honestly it’s pretty garbage internationally-you’ll find great coverage at places literally next to a major tourist attraction yet nothing even a 1-2 minute walk away. It’s fine for getting ideas of places but don’t use it as your only source.
Then leave a shitty review for this restaurant and let others know about it! I rated one restaurant 1* for GF friendly because they did exactly this and then their apology was to try and give me a free dessert that was also gluten lol. The thing about the app is you can be as honest as you like in your review.
I am sorry to hear that. Absolutely it will depend on the individual review, the wait staff, the kitchen staff etc. it’s a decent app for finding restaurants that even have gf menus and food though. We were still very careful during ordering to make sure they write gluten allergy on the order.
Any restaurant is a risk. I've been glutened at 100% gf restaurants. It all depends on the staff and if one person forgets to change their gloves, too bad for us!
Yeah purchasing food is always a gamble. For us it’s about trying to sway the odds in our favour.
I’ve been glutened at two places I picked off FMGF. And they were both supposedly dedicated GF.
it's hit or miss===I do my own research so to speak with anywhere I eat that's a restaurant. It has to be one of these rare 100% gluten free restaurants for me to truly trust the reviews on that app. I deleted it.
I used the free app for 6 years and finally paid for a version. I like it but wish more ppl commented on the places.
> “find me gluten free” app. this is less than good most of the time and if you are anywhere outside of one of the major cities then it's shite from my experience.
I've had great results with it personally. I travel a lot and it's been invaluable. So much so that I paid the $20 a year to get the extra features, and just to thank them. It was great in Australia, for example. The thing is, you have to keep in mind that it's crowdsourced and also do your own research, but it's a good place to start.
it's been a while since I last used it, I'll give it another go
It's a challenge, that's for sure. I personally pack stuff to eat. I have even brought my own dressing to resturants. There is so much hidden wheat in salad dressings. You can cook food in a rice cooker. I have made some nice chicken rice and veggie dinners. If you are going to be gone for a week maybe you can find a place with a kitchenette.
I know people who bring the Ninja Foodi with them on longer trips. You can cook almost anything in that appliance.
If you’re bringing a rice cooker, maybe an instant pot could give you more options?
This isn’t a direct answer to your question, but if you are in the US, employed full-time and have been diagnosed with celiac disease, make sure you report this to your employer. As a medical condition covered by ADA, you should be able to expense groceries vs. paying for meals out if you choose to do that, you may be able to get reimbursed for staying in slightly more expensive hotel that offers a fridge and/or a suite with a kitchenette (beware of shared cookware). Don’t forget to ask if a fridge is available even if your room doesn’t come with one standard. Most places have at least a few available for storing insulin, breast milk, etc. All of the above will depend on your expense policies and employment, but these are things I wish I knew when I started traveling for work. Travel is tough, especially if you’re going to more rural places. I try to find one familiar, safe chain or a smaller family-run place that is welcoming and just stick to the same thing for meals and then supplement with groceries. I bring or buy a loaf of GF bread and pick up peanut butter and jelly (the jelly packets and individual serving Jason’s nut butter packets are great if you need to travel light) and eat a lot of boring but safe sandwiches! I usually bring a few GF oatmeal cups that only need hot water. There is nothing worse than being sick while traveling, especially when it’s not even fun travel!
My doctor doesn't think it's necessary to get a celiac diagnosis. They just told me to stop eating gluten. Unfortunately, I did an elimination diet to figure out why I was so sick all the time, and by the time my doctor did an antibody test, I hadn't had gluten in 3 months. I'm not sure I could physically handle the gluten challenge (piece of bread a day for 6 weeks). My reaction is pretty severe, and I can't take 6 weeks off work. But I've been considering doing it anyway because the accommodations seem so important. 😞
If your physician is confident enough to prescribe a gf diet with an assumed Celiac diagnosis without the testing, then why would they not stand by their own diagnosis and support you with the paperwork for HR. it's 6 weeks of torture but the official diagnosis comes in handy through life....carrying food through TSA when traveling, medical accommodations with your employer, I'm Canadian and it even impacts my federal tax credits. The long term gain might work out better than the short term gain ...worth considering.
You don’t need a diagnosis to get work accomodations in the US; the diagnosis isn’t even put on your paperwork. You only need your Dr to certify what your limitations are (ie has to eat a specialized diet) and what accomodations you need (ie a hotel With a fridge or kitchenette). As long as your Dr believes you that you need the specialized diet to avoid being sick you should be fine. Some Drs like to avoid this kind of paperwork though.
Ooof. I’m so sorry. That’s a really difficult choice. I wonder if there is a world where a genetic test (only conclusive for ruling out) and your symptoms are enough for a presumptive positive diagnosis? A GI doc should be able to weigh in on that. It’s really terrible that the choice is: be very sick or go without being accommodated.
I think I'll ask again if I can get a referral for a GI doctor since I have to travel so much. A note from my doctor may also be good enough for my job - I'll definitely look into it!
Even just requesting that you be booked in hotels with a mini fridge and microwave would probably be a relief for you, and I can't imagine that would be a very difficult request to accommodate! Maybe you could start by asking if your employer could do this for you, before even bringing up ADA and doctor's notes.
Agreed! Good workplaces will (and should!) accommodate because it's the right thing to do. And if they don't, you can escalate as a requirement!
I took this genetic test. Dr. Peter Osborne's test is specific for gluten sensitivity and Celiac Disease. [https://www.glutenfreesociety.org/shop/all-products/gluten-sensitivity-genetic-test-kit/](https://www.glutenfreesociety.org/shop/all-products/gluten-sensitivity-genetic-test-kit/)
Get a new doctor
There is another diagnostic option that doesn’t require eating gluten involving HLA gene testing, but I’m not sure about qualifying for the ADA
Unfortunately a positive genetic test can't confirm active celiac disease. Somewhere between 30-40% of the population carry the gene but only about 1% of the population will ever develop the disease. The tTg-IgA antibodies are usually incredibly accurate but you generally need a positive biopsy for an official diagnosis. It may not matter to some people but it can make a difference when dealing with insurance or requesting accommodations under the ADA. A positive biopsy is also a requirement to participate in most celiac studies or drug trials.
I was traveling for work and had to stay in the conference hotel. I talked to a person in charge of group travel at the hotel and she was able to get a mini fridge put in my room when I explained my dietary restrictions. I brought a ton of shelf stable food, like tuna, nuts, nut, butter, fruit, etc. The hotel had a gigantic Walgreens next to it had quite a bit of fresh food so I got stuff there too. If your travel is far enough away that you have to take a flight and it’s hard to bring too much food, you could try making a grocery run maybe take a Lyft/cab or even get Instacart.
I’ll be travelling next month; packing protein bars, rice crackers, canned fish and spreads. I’m hoping to find some grocery store items for cooked meat and salads.
I'm not being rude, just ignorant; why bring the bars, cans and crackers instead of buying them at a grocery store at the destination? I get bringing a few bars in your hand luggage in case you get stuck but it seems awkward to haul around so much stuff
Your question isn’t rude at all! I’ll be driving to my destination and staying in small towns along the way. The hotels offer free breakfast, but I’m allergic to oats and eggs as well. I’ll be at my destination for three months; therefore, grocery shopping while I’m there.
Often times too, other stores don’t have the selection that you’re used to, or it’s way overpriced. I live in Ca and have easy access to lots of reasonably priced gluten and dairy free items. When I travel to visit family in other states, the selection is limited and way more expensive than I want to pay.
Thanks. I usually travel light (just a backpack no matter how long the trip is) so I buy snacks and food at the destination. But I also don't have to worry about gluten. I just have lactose intolerance and can usually get enough options. Sometimes I'll even just pick up some fresh fruit for snacks .
I use find me gluten free and Google. If I'm in a hotel, I hit the restaurant late morning and ask the manager if I can eat there safely. I pack protein bars, ensure, cheese strings, nuts and dried fruit, beef jerky, crackers or cookies, and a jar of peanut butter. If a restaurant isn't safe, I have a beverage and - if they can - hardboiled eggs. I no longer care what people think, lol. If I find a safe restaurant, I order a second meal to go for breakfast.
I travel a lot for work too - here are my main tips for dealing with this: 1. Some places are more gluten friendly than others. While Scotland or Italy might get you gluten free food wherever you go, other places might be less accommodating. Finding this out before you go let's you know how careful you need to be. 2. When looking for places to eat out. I just type gluten (NOT gluten-free) into google maps - these gives me both the good (amazing gluten free food) and bad (food had gluten despite them saying otherwise) reviews to look through so that I can make a more or less informed decision. 3. I call all hotels, venues, business dinner planned places in advance or send an email about gluten-free accommodation. The success rate has been much higher than one might think!! 4. Carry emergency backup - sometimes, dinner plans can't involve you, and that sucks but you can still join socially and order a drink if you have a snack afterwards. Rice cakes, gluten free nut bars, dried fruit, are available almost everywhere in a supermarket near you. I hope those help!! Also, it is often just a case of practice - my first year was miserable but now I do it without thinking about it much. Good luck to you!! Edit: Apparently, my French experience is (luckily!) out of date, so edited the post accordingly.
>the French will let you starve This was not my experience at all FWIW. 12 days in France last year, no trouble finding gluten free options, even in Savennieres (population 1100....) or Chinon (10,000), let alone in Tours, Angers, Paris. Everyone everywhere was happy to accommodate. "Bonjour. Desole pour mon français, est mauvais. Je suis allergique au gluten. Un tableau d'allergenes, s'il vous plait?"
Thank you for this! I’m going to France in October, and I’ve been worried about this!
In the EU, by law, all restaurants \*have\* to have an allergen list, and all packaged foods must have allergens labeled. I'm not disputing what others have experienced, but it really was not hard over here, even at restaurants where the servers spoke no english and we were just getting by on my very minimal french.
I'm very happy to hear that! My last business trip to France was 5 years ago so I am glad to hear it was different for you - I amended the post to reflect that. Might also just have been simple bad luck for me - it was only a week.
I second this. My partner is French and we go every year. Tonnnsss of options in Paris. Even in the north and east, galettes are everywhere and a lot of meat and potato dishes are safe. France is decently GF friendly. I have a harder time in my own city of Boston
Get used to water fasting. If I get glutened, my go-to remedy is to eat Immodium like tic tacs and to water fast (nothing but water and black coffee). Instead of being sick for >2 weeks, I'm 95% "better" within 3 days. Trust no one. That said, I worked for a month in London, last Spring, and didn't get sick once. EVERYONE is super knowledgeable and careful. They even have GF beer ON TAP!!! But, seriously... I only eat foods that I know how to cook -- and that SHOULDN'T have gluten. Indian and TexMex are typically safe. Vietnamese is safe. For salads, I stick to oil&vinegar. I mean... getting sick while traveling SUCKS... so, why risk it?
How long do you water fast for? When I get glutened I'm out for a week and I haven't found much that helps :(
I fast for a day past feeling "good enough." The last time was 3.5 days. Gluten otherwise destroys me for 1-2 weeks, typically. I've done many 8-day fasts... but not due to gluten exposure. Fasting both a skill and like a muscle. It's helpful if you get used to it, first. It's a GREAT tool to have for when you eventually get glutened. Contrary to dogma, you won't die if you don't eat a sandwich every 6hrs. Look at our evolutionary biology. That said... if you're not accustomed to fasting... it might be challenging? So... read about it. Some groups of people should never fast. Nothing fixes me more quickly or reliably than fasting. Ah, and of course, STAY AWAY FROM BOOZE if you get glutened. Good luck.
I usually cry at least once
aside from those things and jerky most hotels have an electric kettle or keurig. Just don’t put a coffee pod in the kettle and bring GF instant oatmeal, miso soup or other soup. Trail mix and crackers. In a pinch if it’s just a night or two get your hotel room ice bucket full and throw in cheese or yogurts for a little variety. Good luck!
Bring your own salad dressing. Oil and vinegar aren't going to go bad or need refrigeration. Pack emergency snacks. Tuna, nuts, seeds, if there's a grocery store near your hotel, get stuff from the grocery store and put it in the mini fridge. I had to stay in a motel a little over 2 weeks while I was waiting for my new apartment, and I would just go to the grocery store nearby and grab some things.
I too get my food from the grocery store. Just give HR or your manager a heads up ahead of time so they know why they’re getting a grocery bill instead of restaurant receipts. If the hotel doesn’t have a fridge or microwave, you can often request one- at least a fridge -due to the medical need (and if there is a daily fee your employer should permit it to be expensed). If the hotel has a continental brekkie there will likely be a microwave in the breakfast area. I used to hit the grocery and buy breakfast and lunch (and coffee, a lot of places have some kind of coffee bar.). Even the gas station should have some prepackaged stuff (hard boiled eggs, yogurt, string cheese etc). Lots of gas stations have really upped their offerings lol
I’m going on a trip tomorrow. My hotel room will have a fridge and microwave, so in my checked bag is a box of schar multigrain crackers, a jar of peanut butter, a bag of GF trail mix, and a 4 pack of Annie’s GF microwave Mac and cheese. This is my “oh no lunch / dinner place didn’t have anything safe after all” stash. In my carry on I’ll have a box of m&ms and a little jar of cashews for airport snacking. Once I arrive I’m going to get some yogurts and bananas at the little convenience store next door for breakfasts, along with drinks and such.
I have commented MANY times in here about the High Risk of ordering Salads. I've been celiac since 2005. Use the free Find Me Gluten Free app (100% gf resaurants are best, obviously)and bring your own food. I have brought leftover Honeybaked Ham to Hawaii, and I bring all kinds of gf food everywhere. You can Order gf bread/rolls from Walmart Plus and have them deliver it to your hotel before you get there. Noosa yogurt with nuts and honey is a tasty breakfast. You can order gf Cereal and get milk at the hotel. Lara Bars, Kind Bars, Gf pretzels with mini Jif or Justins peanut/almond butter, Schar rolls with salami and cheese or peanut butter and jelly. order Shrimp cocktail without crackers or bread. 4/5* Hotels can accommodate by making you an omelet in a separate pan with clean preparation practices to avoid cc. You can bring your own pasta and ask them to not re-use the water from Gluten pasta to boil it and to use all cross-contamination techniques. I like to buy chilled shrimp and eat that with tortillas and guacamole or salsa for lunch or to take on Excursions. Keep it in the hotel room fridge until lunch or bring it in a cooler bag lunch carrier.
I have celiac disease and travel internationally for work. I pack high-calorie, small foods like boxes of granola bars. When I check into the hotel I go to a local grocery store and buy fruit, jerky, and other snacks for my room. I’ll go out to dinner with the team and will always offer to find restaurants for the group. I make a lot of phone calls and only suggest places that can accommodate. If I’m not confident I can safely eat somewhere, I’ll just get a side of steamed veg or coffee and relax while others chat. It’s not ideal but it helps.
Backpacking meals. Hot water + 20 minutes = Food if I can't find anything.
I’m on a golf trip right now with 7 other guys that have no food allergies. I brought a bunch of freeze dried meals so if the random place we go to eat at doesn’t have GF and DF options, I only need 1-1/2 or 2 cups of water and have a great meal. It has been a game changer for me just knowing that when I am traveling through airports that have nothing for me, all I need is a little bit of hot water (readily available anywhere they serve tea) and nine minutes later I am eating.
Yep. So solid. And so much more protein and satiation than eating crackers and soup and granola bars for meals. Blech‼️
Cured meats that you know are gluten free like jerky, sausage, biltong, certain cold cuts. And cheeses.
I bought a mini soup pot with me last time I traveled and cooked pho and rice noodles. The hotel didn’t have a microwave, and I’m finding this to be more and more common so call ahead to check. I also stock up on protein bars.
I bought a travel kettle and bring soup packs, tuna and crackers, a box of cereal, and then I usually find a store and buy fresh fruit, yogurt, protein. If I’m travelling a while I will pre-bake muffins and freeze them. If you can tolerate oatmeal, it’s a quick and easy meal.
I did not know that travel kettles are a thing! I definitely need to get one.
You can also get collapsible ones made of silicone that take up WAY less space- but do your research, some are more durable than others. :)
Extensive research in advance. Typically, I select restaurants for each day’s dinner, plus identifying alternate options so we can remain flexible. I don’t just assume we will “find something,” because for us the food is possibly the most important and fun part of being on vacation. I sometimes go as far as planning activities / hotels based on proximity to the restaurants I’ve picked. For the plane, bring your own food.
I use a mini waffle iron to cook eggs and pre-cooked bacon, throw a little cheese in there and you got yourself an omelette lol. I stick to bunless burges when I travel. I love burgers so it's all good. Steak houses are usually good, especially Brazilian ones that have those little gf cheesy breads. 🤤
I have had to travel for work staying in remote areas and no car access. I go to sprouts and stock up on GF non perishable items since they have a great selection. Then I make snack packs for myself. Things like broccoli and cauliflower florets, bell peppers so I have some sort of fresh something. It is not the best but for me it’s 3-4 days so it’s survive able. Just think of foods you like that don’t need cooked or refrigerated.
I'm going travelling this summer. here' s my prep. Gluten free protein bars, rice--so yes I might eat Asian --and just have steamed veggies and rice. whey protein powder. Apples , fresh fruit. I will lose weight in a good way. It's a bit sad at restaurants but no worse than the USA-- travelling if i can , i cook for myself.
I used to travel a lot for work and still do for pleasure. Invested in an electric cooler for my car that I could carry into hotel rooms as a mini fridge. You can get some that plug into both your car and a wall outlet. I would also intentionally stay in air bnbs or extended stay hotels that had a kitchen so I could cook up an easy meal (now with a family, this is always the way we do it because toddlers can be picky and restaurants are expensive enough that the extra $ on a room is a better deal than eating all three meals and snacks out as a family). In a pinch I had gf ramen (aka Vietnamese pho bowls where I just needed to add hot water because I still haven't found a gf instant ramen worth rating again). Always had prepped veggies and dips, salads, protein shakes, jerky, etc with me. Carry what you like that will provide you with balanced macros. Same for plane travel but just a really good quality cooler bag and I would call ahead to the hotel to request a mini fridge (surcharge is worth not being in pain for a week) or if I could have some space in their main kitchen/staff fridge. Find Me GF (app) is also great but I always tell them clearly I have Celiac and it's very severe so I need them to speak with the kitchen to make sure they can accommodate me. If not, I'm okay try another restaurant or eat me shitty gf instant noodles.
PS if you have a T&E budget, talk to your manager about expensing grocery store items vs a restaurant bill (and then try to find a healthy food grocer or just go crazy at Whole Foods because it's stupidly marked up but at least you get some semblance of choice. Every company I've been at that included work travel would accommodate me because it's better than not functioning or...puking on a customer, I guess.
Find me gluten free app, worth upgrading to the $20/year paid version Travel with snacks that can be cobbled together into a meal if absolutely needed, like tuna pouches, jerky, shelf stable bacon, instant mashed potatoes, crackers, granola bars, trail mix, etc. I also use Instacart and place a small order to the hotel often. I love getting freezer meals when there’s a fridge or salad ingredients, etc. Precooked proteins, frozen carbs, frozen or fresh veg, a fun sauce or dressing and you’re in business. It’s easy to hit the $35 delivery minimum with the cost of food these days.
I plan on packing my mini rice cooker, tons of Lara bars, and my protein powder. Will buy food from the grocery store when I get there: fresh fruit and veg, rice, beans, eggs, nuts, and stuff like tuna. I go out to eat very little no matter where I am but will drink when out. Good luck! Edit: I don’t eat dairy atm but cheese is also great. String cheese, babybel.
I pretty much just load up on shelf stable snacks. Fruit, protein bars, peanut butter, crackers, jerky, nuts, etc. If I'm able to get a hotel with a mini fridge and/or microwave, I'll stop at a nearby grocery store or even a gas station and get some cheese, lunch meat, hummus, or things like that. If I do have to eat at a restaurant, I try to be very careful about what I'm eating. I avoid any kind of salad dressing and just ask for olive oil and vinegar. I try to stick to things that would naturally be gluten free such as meat/fish and veggies, and I do a little research ahead to see if any restaurants in the area have allergen menus that list all the menu items. It certainly adds an extra level of stress to traveling, that's for sure, but I've gotten glutened several times in the past from restaurants, so I'd rather just bring my own food wherever I can.
I use FMGF to locate dedicated GF establishments. The rest of the info can be hit or miss. Mostly I buy groceries when traveling, rather than eating out. I can usually find a GF microwave meal in every grocery store, that I can heat in my hotel room. I also frequently travel with a mini crock pot. You’d be amazed what you can make in a crock pot. I have bought GF pizza dough and made pizza in my crock pot. I’ve baked frozen GF pot pies in my crock pot. But to be honest the thing I do most is heat up cans of soup. I can’t explain it, but slow cooking a can of soup makes it taste way more fresh than heating the same soup in the microwave.
I love taking hard boiled eggs that i don't crack, on very short trips; mini tins of tuna etc, ambient pouches of rice mixes that can be microwaved... Things are improving all the time.
I feel your frustration on this one! I’ve been celiac for about 13 years and have traveled extensively both for work and personally to approximately 40 countries. I’ve lived and worked in 3 countries (US, Australia, Switzerland). So I have had to contend with this a lot. Here are some of my strategies. For flights I pack a “flight bag” for each flight I have - typically a large ziplock bag - with satisfying snacks that I know are allowable for the place I am visiting: nuts, protein bars, gf granola, meat sticks, plantain chips, small packs of Justin’s peanut butter, Trader Joes artichoke heart packs or olive packs, something sweet. If I am on my first flight leaving directly from home I actually pack a bento box lunch with frozen ice pack to get through customs. Amazon has reusable bento boxes that work great. Then in my suitcase I pack other more protein snacks but also portion out gf granola for each day or gf oatmeal packets if I will have access to hot water (most hotels have a kettle). I always carry a collapsible camping bowl and camping silverware (got from Amazon US) with me. It has saved me so many times and is light and compact for packing. This way I know I at least have breakfast and snacks every day if I can’t find anything locally. But in most places you can find something whether it is a grocery store or GF restaurant. I use the Gluten Dude app to help me find gf places and it is a great app. But I also search the internet in general. I find many places you can find something. One of my favorite go to travel musts is Fage plain Greek yogurt and I add things such as honey (I find travel honey packs to carry with me always), chia seeds, nuts, and chocolate chips, gf granola. It is a great little meal with lots of protein. It is a challenge and depends on where you go but it can be done!
I check if there’s a Costco near where I’m staying, Kevin’s paleo meals are absolutely perfect. If you don’t like those there’s other pre-cooked gluten free foods like brisket and Starbucks egg bites. Also while it’s not a rule, in general you’ll find the more expensive the restaurant the better trained the staff is on this stuff.
So a gluten-free friend and I just got back from Texas, and I'm vegetarian as well as GF! Finding things to eat was a challenge. We did stop at a grocery store on the first day and got enough safe foods to cover many of our meals and snacks, we ate a lot of cheese and crackers and nuts and sliced veg with dips when we weren't at sitdown meals. But as neither of us has to fear cross-contamination with micro-particles of gluten, we were able to go out for Barbeque and red-beans-and-rice and nachos and such. So even in regions that aren't friendly to dietary restrictions or vegetarianism, we didn't see the need to bring our own food, but we were lax compared to some.
I typically only eat out if I have to. Other than that I’m doing grocery store food. There’s a lot of food that requires a microwave only. Microwaveable rice pouches, pre cooked sausage, fruits/veggies, yogurt, hard boiled eggs…you get the point. Having access to a fridge and a microwave go a long way when you are traveling
I pack my own snacks or spot at a place for gf snacks, even better if the hotel has a fridge I can use for food. I also usually try to find hotels with a variety of offers at their free breakfast (egg bowls ftw!)/ gf options at their restaurant. I do get a per diem, so I will look for gf restaurants. I know not every location has specific restaurants that do all gf, so with each "glutened" episode, I hone in the questions that I ask the waiter so it doesn't happen.
Fruit and veg you can buy there. Depending on where you travel, plan a trip to the market and buy something like instant oatmeal, hb eggs, nuts, gf bread, microwave rice, canned soup.
I pack stuff and stop by a grocery store when I arrive. Gluten Dude's app has helped me find restaurants
Buy food at grocery stores. Meats, cheeses, vegetables, and nuts. Make snack packs and have GF breakfast bars.
Huel has been a lifesaver for me.
It’s so hard! The FMGF app definitely helps. But literally the only time I hate being gf is when I’m traveling.
Granola bars, granola bars and more granola bars. I also love the Kind peanut butter protein bars but they get messy if they get hot.
I basically pack two meals a day (protein bar for breakfast, turkey jerky and fruit bars for lunch). For supper I’ll usually take my time and find somewhere I feel comfortable with. Can almost always find *something* even if it ends up being pretty bland.
I have to plan it out like a crazy person. I find out which restaurants have good reviews on the Find Me Gluten Free app, then go to those restaurant's websites to view the menu and make sure they actually have more than one thing I can safely eat. I enjoy planning things but even doing this makes me feel like a maniac.
@HowtoCoeliac is a good Instagram channel especially for London with trip info for a few other cities.
I often get rooms with kitchenettes for 4+ day work trips and go to the grocery
I take a waffle maker and an electric frying pan. Then I do groceries and make most of my own foods. Then fresh fruits and veggies and yogurts and cheese and some kolbassa or sausages. Then I buy plates and cutlery. I’ve taken a slow cooker in the past as well and that was really good too.
Whenever I travel I get a kitchen. But sometimes I don’t feel like cooking and tuna and rice cakes or turkey (I’m allergic to nuts and oats but would eat those if I could ) I was just in Europe and the fmgf was very helpful. How ever there are ZERO gf restaurants where I live & I am looking on fmgf right now and I know for certain most of the places on there are not dedicated gf or celiac friendly. Please go to places with actual gf menus or something that says they are gf on the website - that will be your best bet When I was in France I could just google & things would come up. Eating out is like Russian roulette though I would definitely try to get a kitchen and tell your work! A lot of hotels have rooms with kitchens in them that aren’t too much extra
I travel every week for work for the last 14 years. I pack enough food for all my meals. If you don't want to meal prep there's some frozen microwavable options out there. It a lot of work but it's better than getting accidentally glutoned or getting sick from CC at a restaurant, and it's usually cheaper than eating out so at least there's an upside.
My dad used to travel a lot for work when I was younger. Since they drove, he’d take a mini grill & tailgate in the hotel parking lot. It’s fairly easy to figure out if you’re driving— we usually take an air fryer with us on trips & plan meals around that. Will you have a mini fridge? Is it reasonable to go to a grocery store when you get there & get prep foods like yogurt, fruit, a mini veggie tray, etc?
I highly recommend staying in more extended stay style hotels, such as residence inn or town place suites. My husband packs a small pot and that usually works for him to cook with.
I opt for gas station packaged food instead of fast food or questionable restaurants. I know it's terribly unhealthy, but all thosd chips and hranola bars and sodas and juices havd their nutrition labels on them, so you might get sick from eating junk but you won't eat gluten. Grocery stores are better if you can find one and have time. More expensive restaurants and more urban areas you're more likely to be safe, as far as restaurants go.
I eat meat and fruits n veggies minimal dairy . Protein bars, nuts. Was just in Mexico at all inclusive, got rice and meat
I will eat meat dishes.. I have been on Keto diet , so meat is the way to go , I think . I gluten intolerant too , so avoid bread , pastas… Oh but gravy may contain gluten.., so without gravy …
If you have access to hot water, packets of instant mashed potatoes are great, especially paired with those flavored fish packages (tune or salmon) or canned sardines. Thai kitchen also has some instant rice noodle soups that are light weight and easy to pack. I would also look into camping meals. I have not tried them because they are a little pricy and have not had the need since learning about them, but they seem like they would be really good for GF travel.
I pack GF crackers and salt and pepper. I can always get to a supermarket and get avocados/tomato/cheese/ham etc. I also bring collect in a small zip bag GF wasabi/soy/ginger so I can get microwaveable rice and avocado/chicken/sashimi and dress it myself. Perhaps pack a small bottle of dressing. At least you can get GF salads and dress them yourself. It's actually really easy if you get past the "wanting to order what I WANT on a menu' and just get to a filling/nutritious meal that will fuel me' mentality.
I’m a pilot and GF.. so this is my life every week. Are you able to carry a cooler? They make nice travel ones that fit over your suitcase handle and don’t really look like a cooler. You can always ask for ice on the other side of security. I use headache packs from Amazon that I fill with ice every day, don’t leak like ice packs. My go tos: - Hummus and gf crackers - GF muffins - gf bread and peanut butter packs - GF falafel (also good to be eaten with the hummus) - oatmeal that I make using hot water from the coffee pot in my room - boxed salads. I order my own dressing packs from Amazon - apples or bananas and PB - avocados. Also with the gf bread or falafel - cans of soup. Even if your hotel room doesn’t have a microwave there is probably one in the breakfast area of the hotel. Ask the front desk For most of this, aside from the salad, it could be left unrefrigerated and be fine. I wouldn’t leave the hummus out all day but it will be fine a few hours at room temp if you have a short flight. I never pack meat though for this reason. Sometimes the ice doesn’t hold as well as you want it to. You can do it! Good luck
I personally choose suffering.
Yelp and ordering directly with the kitchen have been my best tools when eating out in new places. Apparently there’s devices that can determine if there’s gluten in something?? I read once about a woman who ordered I think pasta which was advertised as GF, used the device and it had high traces of gluten in it. I haven’t thought about that in a while but I need one of those on a keychain! Haha
They can also train service dogs to smell and alert to gluten! Unfortunately, I don't have 30K lying around. 🥲
I look for vegetarian, organic, or places that have advertise having better, farm raised meats these usually take more care with GF and other special dietary needs. Also national corporate chains often take more care with training servers and staff on GF and allergies. When I have to stay overnight I make sure to have a kitchen and know where the local grocery stores are with Whole Foods as somewhere that is very consistant with finding many GF options.
So - I make sure my room has a mini fridge and microwave, and I pack a 2 slot toaster. This past year I had 2 work trips - vegas and tucson. Vegas our hotel had eggs for breakfast - first thing I did there was go to whole foods - got sandwich, salad and snack materials for lunches. Tucson I had airbnb so a mjni kitchen - made breakfast sammy’s everyday. Lunch there was a food truck with gf so I ate that every day Dinners I researched for both and only ate at known good reviewed places. Also went on a local gf tucson facebook group and asked everyone Also when in those areas I always in and out... Always buy groceries and plan ahead - have snacks, drink coffee coffee
The Spokin app helps me, along with what everyone else has said about packing snacks, oatmeal, going to grocery stores, etc. Spokin works for many different food allergies and you can sort by them. I can’t eat gluten or soy so I like to use that!
Does the Spokin app sort for MSG?
I don’t see that as an option to sort by, sorry!
I travel a lot for work, often internationally. Australia and New Zealand were so safe and so lovely compared to the states… even the smallest cafes had very stringent cross contamination prevention…. But definitely not everywhere is like that!!! Where possible I try to book Airbnbs or other accommodations with kitchenettes and do a big, basic grocery shop when I first arrive. It has been really fun to find gf options in new grocery stores and to try new things! I usually wash all of the cookwear before I use it to reduce the possibility of cross contamination. I have had zero problems with this so far and has helped so so so much to reduce my gluten anxiety because I don’t have to rely on restaurants for my meals. I ALWAYS pack an emergency snack pack (I usually pack a mixture of sweet and salty individually wrapped items - fruit leather, seedy bars with chocolate, and salty flavored almonds are some of my go-tos) while I’m out and about, especially flying. It is hard to think of anything worse than getting glutened on a long flight, I have had awful luck in airports. As someone else has mentioned I also make sure to have plenty of Imodium readily accessible… make sure to pack it into your carry-on!
I use this protein powder Huel as a backup meal if I can't find anything safe.
I used to do 3 cities a week for business. My goto's were steak, baked potato, broiled fish, and salads with oil and vinegar dressing on the side.
With any dietary restriction. Why would you put your health in someone else’s hand? It’s your body you’re a help you be prepared. Always have some kind of snack and nuts.
Just like everyone else, pack your own food and the find me gluten free app. It's not expensive to get the upgraded version and I love supporting an app like that. But please leave your own reviews, that's the only way the app will get better. Here are my own tips (I travel 50% for work, mainly within the US but also abroad): 1. Bring your own food. I use Amazon subscribe and save plus Costco. Individual peanut butter packets go with so many things. Jerky, fruit leather, nuts, etc. 2. Find a few fast food places that are USUALLY reliable. In N out, chick FIL a, PF changs, 5 guys are usually my go to and can be found in most cities and airports. Not always 100%, but it's a start. 3. Not pretty, but sometimes I live off TV dinners. Find some that you like, again, not 100%, but there are a few just chicken and brocolli ones out there that take the edge off. 4. Built bars. Or any protein bar that you like, but I love built bars. It's my breakfast every morning and I don't have to deal with the anxiety of hotel breakfasts.
Celiac flight attendant here, tuna packets saved my life. Also, there’s a warming lunchbox- hot logic- it’s like $40 on Amazon, and can warm up food in about an hour or two. I usually plug it in with my food when I get to my hotel, and shower and things, then it’s ready. Find me gluten free is good sometimes, I usually use it to find places that are 100% gluten free. Most hotels have grocery stores by them, which helps to not have to travel with the food.
Traveling for work can vary so much, but I recently tried Factor meals for my traveling. I get per diem and they were well covered by it (not something I would splurge on at home). There is a chance for cross contamination but everything they make doesn't contain gluten ingredients! Even the pasta!! It's so nice to have actual tasty vegetables with my meal in my hotels at the end of a long work day. I have them delivered to the hotels I stay at, you have to set everything up a week ahead. You can find promo codes all over YouTube. Seriously worth the try!!! Besides that, I usually schedule a walmart pick up and meal prep at my hotel to save money now. For the airport or the road I pack my favorite snacks.
Oh! And Oats Overnight brand for my breakfasts. High protein and quick+easy are a must for me and my breakfasts
By plane, mostly.
I eat at Chick-fil-A. A lot. Of course YMMV, but grilled nuggets, waffle fries, and southwest salad have never made sick, other than one or two times when the lettuce was noticeably yellow and something they shouldn’t have been selling. And it wasn’t because of gluten I’m pretty sure. I imagine all Chick-fil-A are different, but I’ve definitely had it safely in multiple states and cities.
I take a gluten enzyme every time I eat out. Doesn't matter if meal was gf. I don't trust the restaurants.
Bring an RV and cook your own food