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Writer's pictureGluten Free

Travel Tips- gluten free

Maintaining gluten free health and safety when traveling requires planning but is very doable and so worth it! With family in six states I travel a good bit and have picked up some easy tricks and tips along the way.

My number one piece of advice is to make a list. I like a hand written grid with a block for each day but anything from a quick scribble on a sticky pad to a note on your phone or a full on spread sheet can work too. You know your style.


Depending on the length and location of the trip I start a week or more ahead planning a flexible activity schedule with any reservations or firm plans noted, including ideas for extra time, a packing list and possible gluten-free dining options. Having this visual in front of me helps me pace myself which is important to anyone with autoimmune issues. This also allows me to map out opportunities to try local gluten-free places, plan ahead by checking menus, and sometimes, unfortunately, estimate the number of meals likely to be green salad - hold the croutons- and a surreptitiously eaten protein bar. I use a few sites looking for gf dining options; Google;s 'near me' search function, the Find Me Gluten Free website https://www.findmeglutenfree.com/

that also has an app available, and The Celiac MD/ Dr. Amy Burkhart's restaurant locator at https://theceliacmd.com/100-percent-gluten-free-restaurant-guide/. Google search often shows chain restaurants and pizza places or restaurants that offer only one gf dish but in smaller towns it can be the most useful. Find Me Gluten Free relies on consumer recommendations so you will want to read the reviews carefully as standards differ and go to the restaurant's website to see their menu for yourself.. The Celiac MD provides very specific recommendations for 100% gluten- free establishments but depending on your location and needs this may unnecessarily limit your options.


Road tripping is probably the most gluten-free friendly way to travel when time allows as you can pack a cooler and keep groceries on ice to picnic or potentially microwave in your hotel room but I have also traveled on Amtrak, bringing food with me, without too much trouble. While flying can be frustrating due to cramped seats and unpredictable flight delays, it is still my usual way to go from state to state.

I like to fly with just carry-on luggage. One carry-on bag like a small suitcase and one personal item the size of a small backpack or purse. I also check the specific airline's baggage allowance to be sure I am within their limits. This is especially important on smaller airlines like Frontier, Spirit, or Ryanair where discount tickets may charge for any bag or not allow even carry-on items. Bigger carriers like American or United often use partner airlines like American Eagle or Delta to service smaller regional airports and may require all carry-on bags to be gate checked allowing only your small personal item in the cabin with you. This becomes very important when traveling with snacks or medication as they will be inaccessible unless they are in your personal sized carry on item.


A great travel day outfit for me includes comfortable, breathable layers and easy on/off shoes shoes I can walk in. If flying I think about the possibility of a long distance to the gate and whether I can safely navigate the escalator, stairs, or inter -terminal trains. My recent go-to fly day outfit is light weight navy capris, floral t- shirt with an open front navy cardigan, with slip on tennies. I wear this both flying to and home from my destination. I usually do not plan to wear this travel outfit again during a shorter trip but in a pinch it is an outfit appropriate for most anywhere and can be used if needed. The other packed items depend on the needs of the trip and in general I plan to wear each outfit twice. Another helpful strategy is to pack all color coordinating mix and match type items that can do double duty. There are many great videos out there for capsule wardrobe or packing light depending on your style and budget.


The next element to a better travel day is food. Since airport or gas station food is very expensive and it can be difficult to find GF items, I pack AAALLLL the snacks. I often take a sandwich made with either GF bread or bagel toasted and spread with cream cheese and slices of cucumber or radish. Lightly toasting your bread and coating it with the cream cheese really helps it to hold together evenbouncing around in your bag and the crisp veggies add a nice crunch. I skip lunch meat and anything messy like tomato unless picnicking where I can assemble a sandwich when I'm ready to eat. Gluten free bread is a blessing but will be soggy and fall apart in minutes. Other favorite items are string cheese and rice crackers, nuts, M&Ms, protein bars and hard candy. I avoid things that are messy, squish easily or melt. My secret weapon snack is Lay's Stax potato chips in a tube- clearly marked as gluten free. They are flavorful, harder to crush in the tube and pack well. Be alert as other brands may not be GF. Pringles brand contain wheat starch so are unfortunately unsuitable. I like to use frozen water bottles in a cooler for the car as they help keep food cold and give a nice cold drink too. If you are staying in a hotel with mini fridge the tiny freezer will usually hold at least one bottle so you can refill and refreeze each night. Condensation can be messy so I place the frozen water bottle in a gallon sized zippy bag before placing in the cooler.


At more than $3 a serving Bob's Red Mill gf instant oats, in a cup may seem pricey but for a hot, filling, change from snacky foods they are a winner. Savory options like Dr. Mcdougall's instant ramen cups are in the same price range and while not super hearty can be a nice change from sweet flavors. A more economical combo is HerbOx gf boullion powder and a box of instant rice to make in your room. This is slightly less convienent as you need a container but the cost per serving will be under one dollar and you have control over the amount of flavor added and the serving size. Hot water can be requested on a plane and many trains, and of course, if road tripping a hotel often has a hot tea station or microwave. Bring your own spoon and be considerate of spills, seatmates, etc.


To stay hydrated you can reuse a disposable water bottle, purchase a collapsible silicon travel bottle to refill and use over and over or take your favorite to go cup. Remember it must be emptied before going through airport security and in theory needs to fit in your bags, although I've seen lots just carried on. Full in- flight meal service is rare unless flying internationally but it is worth it to check and request at GF meal. There is usually something gf for purchase but it will likely be expensive and not filling. Amtrak does not offer special menus. In any case you will still want a full snack assortment packed to be on the safe side. I have recently had to spend the night in an airport twice due to extreme and unexpected circumstances and been very thankful to have plenty of snacks with me. The restaurants close down and if the airline brings out snacks they will almost certainly be in high demand and not be gluten free.

If you use any medication including rescue items like tea, ginger, powdered electrolytes, Pepto or Imodium these should be kept close to you, in your personal item. This also applies to clean up items like wipes, hand sanitizer and a change of clothes. If you know, you know! I hope you will never them but travel can mean getting glutened even if you tried to be super careful. In general, especially when flying, you should be able to live 24 hours out of your small personal item in case that is unexpectedly all you have access to. This also applies to make up and other toiletries. Having celiac disease, autoimmune conditions or food allergies may mean you also have sensitive skin and do not want to be at the mercy of airport restroom soap or hotel shampoo. If you need a particular brand to feel your best I recommend keeping it (again) in that small person bag and close to you.


It is well worth the extra precautions to add to the ease and comfort of traveling.

Whether you are planning a flight, train excursion of epic road trip you can have a great glutten free adventure.

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