Frequently Asked Questions
This page addresses common questions from coeliac travellers about how to travel safely and includes
helpful gluten-free travel tips.
Yes, it is generally safe to travel internationally with coeliac disease, but it requires careful planning. The key to a successful trip is researching and choosing destinations that have reliable gluten-free options and ensuring you communicate your dietary needs effectively. Some countries have better awareness of coeliac disease and offer extensive gluten-free options, while others may require extra precautions. Carrying your own snacks, understanding local gluten-free terms, and learning how to communicate your dietary needs in the local language are essential steps to ensure a safe trip.
Several countries and cities around the world are known for being coeliac-friendly, with many offering gluten-free menus and dedicated restaurants. Some of the best places to visit include Italy, Australia, and New Zealand, where gluten-free food is widely available and well-regulated. Other top destinations for coeliac travellers include the UK, Ireland and Spain. Larger cities generally offer greater awareness and better access to safe dining, but it’s always a good idea to research your specific destination before you travel.
The trustworthiness of gluten-free labelling varies from country to country. Some countries, like Australia, Italy, and the UK, have strict regulations for gluten-free food labelling. However, in other countries, these standards may not be as well-regulated, which can cause confusion. Always check if the product has been certified gluten-free by a recognised organisation or regulatory body. If you’re unsure, it’s a good idea to consult local experts or online resources before consuming packaged foods. When in doubt, it’s safer to avoid pre-packaged foods and opt for whole foods or meals prepared at certified gluten-free venues.
Before travelling, research your destination to ensure it is coeliac-safe. Look for destinations with a strong awareness of coeliac disease, such as those in Europe or major cities in the US or Canada, like San Francisco, New York City or Vancouver. Research gluten-free restaurants, cafes, and stores in advance, and reach out to local coeliac associations for recommendations. You can also connect with online coeliac communities or forums to get insights from fellow travellers. Additionally, prepare by learning key phrases in the local language and carrying translation cards that explain your dietary needs to restaurant staff.
Finding gluten-free restaurants while travelling is easier than ever, thanks to apps like Find Me Gluten Free (FMGF), TripAdvisor and even Google Maps, which allow you to filter options based on gluten-free preferences. Many cities and countries also have organisations with dedicated gluten-free directories, like Coeliac Australia, that list certified establishments. You can also join relevant Facebook groups for your desired destination, where locals and fellow travellers often share recommendations for gluten-free spots.
Travel insurance coverage for coeliac disease can vary depending on the provider and the country. Always check if pre-existing conditions, such as coeliac disease, are covered before purchasing travel insurance. In my experience, I have purchased travel insurance from a couple of providers in Australia, always declaring coeliac disease, and have not been declined coverage yet.
Communicating your gluten-free needs in a foreign language is essential when travelling. It’s useful to carry a translation card that clearly outlines your dietary restrictions in the local language. Many gluten-free apps also include translation features for coeliac-related phrases, which you can show to restaurant staff if needed. Learning basic phrases like “Does this contain gluten?” or “I cannot eat gluten” in the local language is also helpful. Additionally, apps like Google Translate can be invaluable, especially when travelling to countries with fewer English speakers. However, keep in mind that the word “gluten” may not have the same meaning everywhere. In some cases, it’s more effective to list specific local foods or show pictures of foods that contain gluten. For example, in Thailand, showing a picture of a local soy sauce bottle with a red circle and cross through it can help make it clear which gluten items you need to avoid.
Avoiding cross-contact when eating out is essential for coeliac travellers. Always communicate your dietary needs clearly and politely to the restaurant staff, explaining that you have coeliac disease. It’s important to choose restaurants that are familiar with the severity of cross-contact and have separate cooking areas or utensils for gluten-free meals. You should also ask about their procedures for handling gluten-free food, such as whether they use dedicated grills, fryers, or cutting boards. Checking reviews from other coeliac travellers can also give insight into safe restaurants in the area. Keep in mind that not every country is familiar with coeliac disease, so in places where gluten-free options may be limited, securing accommodation with a basic kitchen can help you prepare your own safe meals.
If you accidentally consume gluten while travelling, stay calm and assess your symptoms. The severity of the reaction depends on how sensitive you are to gluten. Common symptoms may include stomach cramps, bloating, or fatigue. If your symptoms are severe or worsening, it’s important to seek medical attention. Many coeliac travellers carry medications such as anti-nausea tablets or pain relievers to help alleviate symptoms. Staying hydrated, resting, and allowing your body to recover is essential. It’s also helpful to stay in touch with online communities for support and advice if needed.
Many airlines offer gluten-free meal options, but it’s important to request them well in advance, typically at least 24-48 hours before your flight. When booking your flight, ensure you select a gluten-free meal option or contact the airline directly to confirm availability. While many major airlines are becoming more aware of coeliac disease, it’s always wise to double-check the ingredients and preparation methods, as cross-contact can occur. If you’re uncertain about the safety of the meal, it’s best to bring your own gluten-free food for the journey.
For long flights or road trips, it’s a good idea to pack gluten-free snacks that are easy to carry and won’t spoil. Some great options include gluten-free energy bars, dried fruit, nuts, rice cakes, and gluten-free crackers. You might also consider bringing protein-rich snacks like jerky, hard-boiled eggs, or cheese. If possible, pack fresh fruit like apples or bananas for a healthy snack. Make sure your snacks are non-perishable and travel-friendly, as airport or rest stop options might not always offer gluten-free alternatives. Remember that some countries, like Australia, have strict regulations about what food you can bring into the country.
Before booking your hotel, it’s important to confirm whether they can accommodate your gluten-free dietary needs. Many hotels offer gluten-free breakfast options or can provide gluten-free meals upon request. It’s advisable to contact the hotel directly and discuss your requirements in detail, ensuring they understand the seriousness of cross-contact. You can also check if the hotel provides kitchens or kitchenettes in their rooms, which can be especially useful for preparing your own gluten-free meals. Checking online reviews from other coeliac travellers can provide additional reassurance.
Yes! Many cruise lines now offer gluten-free dining options for coeliac travellers. Major cruise lines like Royal Caribbean, Celebrity Cruises, and Norwegian Cruise Line have options for gluten-free meals, with special dietary accommodations available upon request. It’s essential to notify the cruise line in advance about your dietary needs to ensure proper arrangements. Additionally, you may want to inquire about how the ship handles cross-contact in the kitchen. As with any travel, doing thorough research and speaking with the cruise line ahead of time is the best way to ensure a safe and enjoyable experience.