Gluten-Free Travel Essentials

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The travel products I wish I knew about when I was first diagnosed with Celiac Disease.

One of the most stressful things for me after my Celiac diagnosis was navigating travel. Everyday life was already more complicated, but throw in going some place knew with unfamiliar restaurants and different eating schedules and it all took a big mental toll.

Over the years I have learned how to navigate gluten free travel and have had some wonderful trips both internationally and in the US. I have learned how to plan travel a little bit better and have found which products and tools make navigating travel as a Celiac a little bit easier.

You can learn more about how I plan and pack food for domestic flights here.

I wish there had been someone when I was first diagnosed with Celiac Disease to give me a list of products and tools that could have made gluten free travel easier from the beginnging. Hopefully what I had to learn by trial and error I can pass on to you to make your gluten free travel a little more manageable.

Today we are going through the gluten free travel essentials that have become key for me to safely and easily navigate travel as a Celiac.

This post contains affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. Please read the full disclosure here to learn more.

Essentials for Gluten Free Travel

Find Me Gluten Free app- This app has been a life saver for me when it comes to finding Celiac-safe restaurants to eat at when we travel. It allows you to read to reviews and comments from other people in the gluten free community about the restaurant and help you decide whether it is a safe place for you to eat or not. Think Yelp but for Celiacs.

There is a free version that you can download and use, but I have found the Premium Subscription to be totally worth the price. Premium allows you to make your own Collections of restaurants in the app which is the feature I find the most useful, plus it allows you to sort things by categories like "Most Celiac Friendly". I also love that signing up for premium helps support a small business that is working to make life better for those in the gluten free community. It costs $24.99 a year (if you use my link above you can get $5 off the first year!) and to me the price has absolutely been worth it for the amount I use this app for both traveling and finding restaurants in my own city.

Amy Meyers digestive enzymes- My mom is a scientific researcher by trade, so when I was diagnosed with Celiac Disease and was having issues being glutened she searched high and low for something that could help with that. She came across these digestive enzymes from a doctor who specializes in autoimmune diseases and digestive issues. Personally, I have found them to be extremely helpful for minimizing any symptoms from gluten if I am accidentally dealing with cross-contamination or cross-contact when eating out. I take these tablets basically any time I eat out at a restaurant or even a friend's house. They are not a solution to gluten, but for me I have found that they lower the severity of my reaction to being glutened by a lot, so instead of being comotose in bed for 2 days if I get glutened, I only feel mildly sick and am still able to function to some degree. They have made travel a lot easier and have also helped with the mental stress since I know if I do get glutened I will not be as sick as I would be if I didn't have them.

Always talk to your doctor or health care provider before beginning any new supplement or medicine! I am not a doctor, nor should you blindly follow the opinions of someone on the internet without first doing your own research. I am simply sharing a product that has been helpful for me that may be worth looking into if you experience similar problems.

Pepto Bismol- This classic over the counter medication can be super helpful when dealing with tummy issues. There is nothing worse than feeling sick on vacation simply because you are eating different food than what your body is used to. I also live in fear of having stomach issues on a plane (IYKYK) so I regularly take pepto bismol when flying so that I don't have any bathroom emergencies mid-flight.

Backpack with Cooler Section- This backpack has come in so handy for travel since it has a built in cooler section to store cold food and ice packs. The rest of the bag is still a normal backpack with space for your laptop or whatever other essentials you want to keep on hand. This bag came in so handy when we traveled in Europe last summer and took some day trips to little towns where I knew I wouldn't be able to find Celiac-safe food. I could bring this backpack loaded with my lunch, snacks, and ice packs to ensure I had plenty to eat throughout the day and could still enjoy the adventure.

My other favorite products to use with this backpack are:

• Soft Ice Packs- perfect for travel

• Reusable Zip Lock Bags- I used these even more on our Europe trip than I expected to for transporting snacks, pastries, or even keeping small items like chapstick and hand sanitizer organized in my backpack.

• Bentgo Box- I have loved this tupperware since it is easy to use, stacks together when it is not full, and comes with utensils. Perfect for taking lunch to-go with the different compartments.

• Collapsible Containers- Another great option for travel since they fold up so small when not in use, but can still fit a good amount of food inside.

Small Day Pack- This little backpack is perfect for when you need a bit more space than a purse but don't want to lug around a large backpack all day. I love this Day Pack for keeping snacks and water on hand when we will be out for a long time.

Language cards for traveling internationally- Legal Nomads has wonderful cards for communicating about Celiac disease in many different languages internationally. I have seen so many other Celiac bloggers rave about these cards too.

Heating pad - We all know how important a heating pad is when your stomach isn't feeling well. I love this little microwavable one because it is easy to pack and it doesn't need to be plugged into an outlet, which means no converter necessary for international travel. Also if you start feeling unwell on a plane the flight attendants usually have a microwave they can heat it up in if you ask nicely!

Peppermint tea - Having something soothing and warm to drink when you are feeling a bit off can make a world of difference. I like peppermint tea since it can help with digestive issues and the flavor is so comforting. I always bring tea bags with me when I travel so whether on a plane, in an airport, or at our hotel all I need to do is get hot water.

Water bottle and electrolytes: staying hydrated while traveling can be a challenge so I always bring a water bottle and elctrolytes with me. I love these Daily Hydration tablets from Nuun, which is a brand I have been using for over 15 years. They are gluten free, low in sugar, and designed for endurance sports, so they have been tested by hard core athletes for years. This little Yeti plastic water bottle is also the perfect size for travel since it fits easily in a backpack pocket and is inexpensive enough that if it gets lost or broken it's not a big deal.

Snacks and Food

It's pretty much impossible to travel with Celiac Disease and not bring some food with you. Here are the things I always have on hand whenever we go somewhere.

Purely Elizabeth Instant Oatmeal- Whenever I travel I pack instant oatmeal packets with me so that know no matter where we are I will be able to get a good breakfast. All you need is hot water so whether we are staying in a hotel, AirBnB, or a friends house, I know I can get a safe, easy, and filling meal to start the day.

"Just Add Water" Bowls- Gluten free bowls, like these ones from Aahana's, where all you need to do is add water is another perfect option for travel in case you end up somewhere with no good choices for a safe meal.

Purely Elizabeth Grain Free Granola- I also love this granola mix from Purely Elizabeth since it is easy to pack and again makes a great breakfast or snack. They have lots of flavors and all of their granolas are gluten free!

Chomps - Certified gluten free, great flavor, and a boost of protein; need I say more?

Catalina Crunch Snacks Mixes- I recently discovered these snack mixes and am low-key obsessed. The honey mustard flavor and traditional are probably my favorite, and I love that they are high in protein and fiber, making them a great, filling snack choice.

You can read a more in-depth review of what other food and snacks I pack for travel HERE.

(Non-Gluten Free) Essentials for Travel

This next set of items are not gluten-free specific, but are some of the items we have found to be the most useful in our recent travels.

Portable charger- This portable charger saved us so many times when we were traveling in Europe last summer! There is nothing worse than being out in a foreign city with a low phone battery when you need your phone for navigation back to your hotel. We loved having this on hand so that was never a problem.

Phone lanyards- If your are traveling somewhere that is known for pickpocketing, these phone lanyards are great. They allow you to have your phone out in your hand without the risk of someone swipping it and running away. They are also great for adventure travels when you want to get pictures and video but are worried about dropping your phone somewhere you cannot get it back (like down a rocky canyon or off a ski lift).

Men's Zipper Pocket Shorts- In the same line of thought for preventing pickpocketing, these shorts with zipper pockets saved my husband from having his wallet stolen in Portugal. Someone tried to pickpocket him walking by on a crowded bridge but because his pockets were securely zipped shut they were unable to. We were so glad these shorts did their job! We found the darker colored ones to look better in person than the beige, and also took the elastic pull tabs off of the zippers to make them look a little less like hiking shorts. He found them both comfortable and practical for our trip.

Cross Body Purse- Another valuable item for keeping your posessions safe during travel is a cross body bag that securely closes. I love this one that is classic and attractive looking, but has both a zipper closure on the inside plus a front flap that clasps on the outside. Hard to pickpocket and incredibly cute!

My Favorite Walking Shoes- I did extensive research before our 10 day trip to Europe last summer and was delighted to find out that one of the most recommended city walking shoes was a pair of sneakers I already owned- the New Balance 574. I absolutely love these shoes. I wore them everyday of our trip where we were averaging 15,000-20,000 steps a day and my feet never hurt, I never got blisters, and they are still cute enough to wear with dresses and skirts.

Final Thoughts

Being gluten free does not mean that travel is no longer accessible, it just means a little more preparation is involved before taking a trip. I wish I had had someone when I was first diagnosed with Celiac Disease to help me navigate the transition and to tell me what products would make my life easier. I hope that sharing what I have learned will help save you some time and headaches by giving you a good starting point for navigating gluten free travel.

If you have any other tips or tricks for gluten free travel make sure to share them in the comments below so we can help more people travel safely!

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