Traveling can be very hard on our bodies, and often our digestive systems are the first to feel homesick. Between crazy waking hours for flights or constantly dining out, it can be difficult to have any kind of routine.
For anyone with additional dietary needs, traveling can be a lot harder!
There are so many people who cannot eat gluten due to health reasons. If this is you, rest assured that you don't have to compromise during your trip.
These 10 helpful tips for gluten-free travelers will help you stay happy and healthy abroad!
1. Find a supermarket (or pharmacy)
This is what will make your gluten-free life so much easier. If the supermarket at the destination you're at doesn't have a decent gluten-free section, check out the pharmacy because they'll likely have more variety.
Keep in mind that gluten-free food prices can be more expensive, but supermarkets are still the way to go to keep the diet on track. So grab some gluten free bread, cookies and cake and have a picnic with your friends!
2. Learn keywords in your target language
If you are going to a country where English is not the first language, be prepared. Look for the words that mean the worst to gluten-free eaters, like 'wheat' 'evil' 'malt' 'rye' and write them down. When you're at the grocery store, check the ingredients on anything before you buy it.
If one of those words appears, you know it's not the food for you.
3. Learn the Phrase for 'I'm Celiac'
There is a difference between 'gluten free' and 'celiac' but this is hard to convey if you are in a foreign speaking country. Your best bet is to keep that phrase in mind and use it when you need it.
It will certainly come in handy in restaurants and cafes when you want to check something with the waiter. And hey, you'll learn new languages while taking care of your health!
Pumpkin flowers at the Spanish market4. Stock up on snacks when you get the chance.
And snack properly when you do. Avoid the sugary snacks and be grateful that you can't eat these unhealthy cookies because of the gluten in them. Dried fruits, nuts, and cheese are your best bet for snacking to maintain energy levels and fuel your body with protein for days full of sightseeing.
5. Always ask at restaurants
Even though the menu says it's gluten-free (you'll be well used to spotting that glorious GF), it's still worth checking out. Make sure that sauces, marinades, and side dishes have not been cooked near gluten-containing products. Remember that useful phrase you learned for a foreign-speaking country – this is the time to use it!
6. Don't be too proud
Not being able to digest gluten is not something to be ashamed of. If you're planning to eat at a restaurant and you really want a burger, your best guess is that the bun won't be gluten-free.
Stock up on gluten-free bread at the supermarket when you have the opportunity and pack it in your suitcase. Bang. Perfect for a burger. Explain the situation to your waiter and chances are you can use your own bread.
There's no harm in asking!
7. Do some research
Know the country where you are going! Read reviews from other travelers and see what they said about the destination's gluten-free facility. Some countries handle this better than others and are more flexible. You might be surprised that some countries are incredibly gluten-friendly – Italy included!
If you know where you're going, you can be more prepared and in control of your diet.
8. Don't make assumptions
If a product is gluten-free at home, don't assume it's abroad. Always check the ingredients, even if it's a brand you know and love. And remember, if you're in a foreign-speaking country, you have these keywords to look out for in the ingredients list!
9. Google it
If you find an ingredient you're not sure about, consult your trusted friend Google. It may take longer at the supermarket to go through all the ingredients, but this is an important thing to have time for.
You and your friends would rather spend time at the supermarket taking care of your health than spend more time being sick!
10. When in doubt, don't!
You don't want to take a chance on products that look a little sketchy and could make you sick. You know your body and its gluten limitations well, so you know how your body will react. If something doesn't look or feel right, don't eat it.
Trust your gut – literally!
Read too: