Eating Gluten-Free While Traveling: Tips for a Peaceful Vacation

Travelling with peace of mind despite dietary restrictions is possible: with the right planning and suitable products, even those who have to follow a gluten-free diet can enjoy their holidays without worries.

Summer is finally here and with it the desire to travel, discover new places and savor new experiences. But those who must follow a gluten-free diet know that traveling can be a challenge, especially when it comes to eating out in unfamiliar places.

Preparation is the watchword

Before leaving, it is essential to do research on the destination. Find out about restaurants that offer gluten-free menus, consult dedicated apps such as "Gluten Free Roads" or "Find Me Gluten Free" that allow you to easily locate safe establishments. Many celiac associations offer specialized tourist guides for different destinations, which can be consulted online.

What to pack

Here are some essential products to bring with you:

• Packaged Snacks : Gluten-free crackers, breadsticks and biscuits are lifesavers when you're on the go all day.
• Long-life bread : useful for improvising a quick lunch
• Energy Bars : Perfect for Hiking or Long Trips
• Emergency Flours : If you are staying in a facility with a kitchen, a small bag of flour mix can be useful.

In our catalog you will find a selection of products ideal for travel, individually packaged and easy to transport.

Communicate your needs

One of the biggest hurdles when traveling abroad is communicating your dietary needs correctly. Here are some useful phrases to say " I have celiac disease . I ca n't eat gluten , which is found in wheat, barley , and rye " in other languages:

• English: " I have celiac disease and need to avoid gluten, which is in wheat, barley, and rye "
• French: " J'ai la maladie cœliaque et je dois éviter le gluten, qu'on trouve dans le blé, l'orge et le seigle "
• Spanish: " I have celiac disease and I have to avoid gluten , which is in the trigo , the cebada and the centeno. "
• German: " Ich habe Zöliakie und muss Gluten meiden. Es kommt in Weizen, Gerste und Roggen vor "

A tip : print these sentences on a small card to always carry with you. There are also "celiac cards" in different languages ​​that explain in detail what you can and cannot eat.

Choosing the right accommodation

Opting for accommodations with kitchens, such as apartments or residences, will give you more autonomy. You can prepare at least part of your meals yourself, reducing stress and risks. If you prefer hotels, look for those that offer a breakfast suitable for celiacs or those who are sensitive to food intolerances.

Don't forget the documentation

If you are traveling abroad, it is helpful to carry a letter from your doctor confirming your condition, especially if you are carrying medications or large quantities of special foods. This can avoid problems at customs or security.

Strategies for different destinations

In Europe

Europe is generally well equipped to accommodate celiacs. Countries such as Italy, Finland, the UK and Spain have a high awareness of celiac disease and offer many gluten-free options:

• In Italy, look for the AIC (Italian Celiac Association) symbol in restaurants
• In the UK , many restaurant chains have specific menus for coeliacs.
• In Spain, ask for "sin gluten" and look for establishments with the FACE logo (Federation of Celiac Associations in Spain)

In North America

The United States and Canada are increasingly attentive to the needs of celiacs:

• In major American cities, apps like "Find Me Gluten Free" are very accurate and up-to-date.
• In Canada, look for restaurants that are certified "Gluten-Free Food Program"
• Many fast food chains offer gluten-free options, but often do not provide safe environments from a cross - contamination standpoint .

In Asia

Traveling in Asia can be more complex for celiacs, but not impossible:

• Bring with you translated cards that explain your condition in detail.
• Thai and Vietnamese cuisine naturally use many gluten-free ingredients, such as rice and vegetables.
• In Japan, be careful with soy sauce, which almost always contains gluten (there are gluten-free versions to bring with you)
• In China, clearly communicate the need to avoid soy sauce and hidden gluten

Traveling Celiac Survival Kit

Here is a list of products that we recommend you always carry with you:

For flights and long journeys:

• Gluten-free protein bars
• Mini-packs of salty crackers
• Dried fruit and seeds
• Individually wrapped sweet snacks

For hotel stays:

• Long-life bread
• Single-serving breakfast cereals
• Individually wrapped rusks
• Travel-sized jams and spreads

For emergencies:

• Instant gluten-free pasta
• Certified freeze-dried soups
• Rice or corn cakes
• Gluten-free soy sauce in pocket size

Many of these products are available in our store, with sizes ideal for those who travel.

Conclusion

Traveling with celiac disease requires a little more preparation, but it doesn't have to limit the pleasure of discovery and adventure. With the right information, the right products and a few precautions, you can enjoy your vacation with peace of mind.

Before you leave, visit our Bottega senza Glutine store to stock up on your favorite products!

Have a good trip and happy holidays everyone!