Gluten Free Travel Tips: Your Guide to a Stress-Free Adventure

Travelling is one of life’s greatest adventures—but let’s be honest, when you’ve got celiac disease or need to eat strictly gluten free, it can come with its fair share of stress.

The good news? It doesn’t have to.

Since my diagnosis back in 2009, I’ve been lucky enough to travel far and wide—from regular trips to the USA, to marrying my husband in beautiful Bali with 50 of our closest family and friends by our side. I’ve wandered through Vietnam, explored Singapore and Hong Kong, and enjoyed more local Aussie holidays than I can count.

Some of those trips were planned to the minute. Others were a total surprise (yes—my husband has planned multiple getaways without me knowing until the day of!).

No matter your travel style, gluten free travel is doable—with the right prep, the right mindset, and a few of these tried-and-tested tips.

Pre-Travel Preparation

Tip 1 Do a Little Destination Research

If it helps you feel more confident, spend a little time checking out what gluten free food options are available at your destination. A quick online search can help you find celiac-safe restaurants, supermarkets with familiar brands, or even local Facebook groups sharing tips.

A little prep now means less stress later.

One of the most delicious gluten free meals I've had on my travels - Ibu Oka (Suckling Pig) in Bali

Tip 2 Pack a Snack Stash

I never travel without a small stash of my favourite gluten free snacks. Think: mixed nuts, gluten free granola bars, rice cakes, dried fruit—whatever you love and know works for your body. It’s a lifesaver at airports, on long drives, or when your airline meal doesn’t arrive as planned.

Tip 3 Stay Somewhere with a Kitchen

If possible, book accommodation with a kitchenette or full kitchen. Having the option to prep your own meals—even just breakfast or snacks—gives you more control and peace of mind. I’ve found that even just having a fridge and microwave can make a huge difference. Plus, it gives you the chance to try local gluten free ingredients from markets or grocery stores.

While You're Travelling

Tip 4 Learn to Speak the Language

Communication is everything when it comes to staying safe while eating out. Learn a few key phrases in the local language like “I can’t eat gluten” or “Is this gluten free?” You don’t need to be fluent—just clear and polite.

Even better—grab an Equal Eats travel card in the language of the country you’re visiting. These are professionally translated and make your life so much easier.

Use the code BELINDAWHELAN to get 10% off. Check them out here.

Tip 5 Use Gluten-Free Travel Apps

Technology is your best travel buddy. Apps like Find Me Gluten Free can help you quickly find safe places to eat nearby. You can also check gluten free travel Facebook groups—people often share their best finds and hidden gems from around the world.

Stay Safe and Enjoy the Experience

Tip 6 Watch out for Cross Contact

Even when food is labelled gluten free, it’s important to ask questions. Ask how food is prepared, if separate utensils or cooking surfaces are used, and don’t be afraid to walk away if something doesn’t feel right. Your health is worth it.

Tip 7 Pack an “Accidentally Glutened” Emergency Kit

If you’ve ever been glutened while travelling, you’ll know how important this one is. I always carry a small emergency kit with me just in case something slips through the cracks. Everyone’s kit will look a little different depending on how your body reacts, but it might include things that help soothe your symptoms, calm your system, or support your recovery.

It’s not about expecting the worst—it’s just about being prepared, so a gluten mishap doesn’t completely ruin your trip.

Tip 8 Always Have a Backup Plan

Even with all the planning in the world, things can go sideways. That’s why I always recommend having a backup meal plan for travel days. Pack an extra meal or two that doesn’t need refrigeration—like tuna and rice cups, shelf-stable soups, or DIY snack packs. It’s not glamorous, but it means you’ll never go hungry (or risk getting glutened) if your safe option falls through.

Final Thoughts

Travelling gluten free doesn’t mean missing out. In fact, it opens up a whole new way to explore through food, culture, and the confidence that comes with taking care of yourself.

The key is preparation, clear communication, and knowing that you can have incredible experiences without compromising your health.

I hope these tips help you feel more empowered and excited about your next trip. You deserve to enjoy the journey.

Happy gluten free travels!

And to learn my in-depth insider tips and tricks on travel with Celiac Disease, be sure to check out Ultimate Celiac System here