How to Travel on a GF Diet

How to Travel on a GF Diet

Written by Lisa Kunstler, FodShop Nutritionist, Personal Trainer, and Group Fitness Instructor


Travelling the world is an exciting endeavour however, as a person with Coeliac's disease or a gluten hypersensitivity, travelling to a new and unfamiliar country may be overwhelming and daunting. Below are some tips to get you started when planning your escape gluten free style.


Step 1: Contact the Hotel in Advance

This step is a crucial part of your stay to make sure your holiday runs seamlessly. Advising hotels and accomodation in advance of your dietary requirements will allow them to prepare gluten free food for your stay. Hotels do not always supply gluten free options, so do not assume that these will always be available. It is a good idea to follow this same process if you are taking a flight with meals too.

Once you arrive at your destination, remind the hotel staff that you are gluten free to ensure they are properly set up for your stay. It is important that if there is a buffet, that staff are aware of cross contamination with appliances like toasters. Don't be afraid to ask questions, as most hotels will happily make you a safe plate directly from the kitchen. 

If you're not staying at a hotel, choose an AirBnB that has its own kitchen so that you can cook your own meals with more confidence. This is often a cheaper option as well than constantly eating out!

Step 2: Learn the Language or Parts of it!

Learning words like "gluten free" or "I have Coeliac's Disease" in another language will be essential to your trip. This will allow you to not only communicate with servers but to read restaurant menus and food labels in supermarkets. You can also use Google Translate if you have internet access.

If you're not confident with speaking the local language in restaurants, you can write your dietary needs on a card in their language, especially remembering to explain cross contamination. 

You can research restaurants ahead of time to make sure they offer gluten free foods and save their locations to Google Maps offline or write them down. 

Step 3: Always bring GF Snacks!

If you get stuck at a restaurant that's not GF or fails to understand, having your own GF snacks will be a life saver. Some recommendations for GF Nation's popular snack items include Schar's crackers and biscuits, FODMAPPED's bites and bikkie bars, FodBod's bars, and Amazonia protein bars. 

Step 4: When all else fails, try GluteGuard

GluteGuard contains a patented enzyme, caricain, which helps protect against symptoms caused by accidental gluten ingestion (e.g. where cross-contamination may occur, if ingredient labelling is uncertain or when food preparation is out of your control). This is ideal for travel when you're unsure if the server has understood you due to a language barrier. 

GluteGuard comes in both 10 and 30 blister packs to serve all of your GF travelling needs. 



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