These are my tried and true tips for traveling with food allergies to ensure that your upcoming trip is as safe and stress-free as possible!
It's safe to say that I'm in elite company when it comes to food allergies, sensitivities and restrictions. Having to steer clear of dairy, gluten, eggs, peanuts, soy and corn as well as many preservatives, gums and oils (in addition to being vegan!) can be quite challenging for restaurants to accommodate on the fly.
For a long time my simplest solution was not to travel. My vacations were more like stay-cations, making sure that I could get to the grocery store and have a full kitchen at my disposal for every meal. It was just too exhausting and stressful to have the server get the manager, then the manager get the chef, constantly repeating myself and making every meal an ordeal.
But through each experience I've learned a little bit more, and last year alone I successfully made it through (and enjoyed) five week-long trips!
Below is a comprehensive list of my top travel tips, whether you are traveling for work or vacation. And be sure to see all the behind the scenes of how I travel with my food allergies in my Instagram story highlights. You can see all my travel supplies here including the insulated freezer lunchboxes and stainless steel containers.
1. Make an allergy card.
Jotting your dietary restrictions down on a sheet of paper is a simple way to inform restaurants of foods you need to avoid. It saves you the trouble of having to repeat yourself over and over to different staff members and also ensures that no messaging will be lost or misunderstood.
In addition (for me at least), it makes less of a scene at the restaurant when dining with others. Rather than having to recite your restrictions at every meal for everyone to hear, you are more likely to have the server or chef come speak with you on the side if they have questions.
2. Communicate with restaurants ahead of time.
If you know where you will be dining while out of town, reach out to them before the trip even begins. Doing a little work in advance can go a long way in making sure the restaurant will be prepared and able to accommodate. It definitely reduces stress while on vacation too!
If you give them enough notice, the staff is more likely to (a) take your restrictions more seriously; and (b) put more thought in how they can best serve you when you arrive. It's almost like being treated as a VIP!
3. Let restaurants know what you can eat.
In addition to letting restaurants know what you can't eat, it makes it so much easier when they know what you can eat. It sounds simple enough, but it makes a huge difference in helping the chef brainstorm ideas of how he or she can best serve you and create a custom offering.
For example, after giving the staff my laundry list of restrictions, rather than putting it on them to figure out what to prepare, I tell them things that I enjoy foods like lentils, hummus, fresh veggies cooked in just olive oil and salt, fruit, quinoa, seeds, etc.
4. Don't forget to ask about cross-contact.
This may seem obvious, especially for those with celiac disease, but it is often forgotten about when people let their guard down while relaxing on vacation.
Many restaurants use cooking oil blends, meaning their olive oil isn't 100% olive oil. The same goes for flours and seasonings, so make sure to ask exactly what each of these ingredients are truly made of before ordering!
5. Search online for restaurants in advance.
Finding restaurants in advance really does make a difference once you are at your destination. Having a list of which restaurants can accommodate your dietary restrictions significantly reduces stress as well as the likelihood of you going to some random place where you have to frantically search for what they can offer.
As a gluten-free vegan, I like to start by searching both vegan and gluten-free restaurants. I also use the Find Me Gluten Free app (not sponsored) to help narrow options down. From there I'll reach out to restaurants individually to ask my specific questions.
6. Travel with food.
Being hungry after (or during!) a long day of travel can ruin the day. Airport and in-flight dining is next to impossible for me to find something I can safely eat, leaving me completely on my own. Therefore, it is essential for me to pack food for the trip.
In my carry-on bag I'll make sure to have shelf-stable snacks I know I can eat such as crackers, energy balls, bars and nuts or seeds. I love to travel with my breakfast cookies for an easy on-the-go option in the morning. They freeze and thaw perfectly and are so satisfying and delicious.
I'll also prepare some light dishes packed into non-glass containers such as veggie burgers, chickpea salad and hummus. They all travel well. Quinoa salads are great because they don't get soggy and are fine to eat at room temperature.
Here are my favorite quinoa salads I recommend for travel:
A lightweight freezer pack keeps them fresh during the travel day. Again, all my travel essentials for meal prep can be found here.
7. Make a list of foods to pack.
This goes hand in hand with the previous tip but it is important to highlight that preparation is key! I like to play out in my head how I expect the days to go, especially on travel days. I'll then make a list to make sure I cover each of those events.
For example, I might travel with homemade granola to ensure I have some breakfast options if things don't go quite as planned, some snacks like cookie dough energy bites to have in my purse should the flight be delayed, etc.
8. Shop at a farmers market during the trip.
Grocery stores are no fun while on vacation, but farmers markets definitely are! Not only are you able to enjoy the outdoors while shopping, but you can also acquire locally sourced food and are usually able to speak directly with the owner.
Vendors at farmers markets are typically very knowledgeable about their products, knowing exactly what goes into them, how they are processed, etc. Plus, foods from farmers markets are usually fresh and delicious!
9. Find lodging with a refrigerator and microwave (or a full kitchen).
A fridge and microwave are essential appliances for me anytime I travel. I use it for prepared food that I bring from home, but also for leftovers from restaurants. There have been many times where I've ordered extra at an accommodating restaurant so that I could refrigerate it and reheat it the next day for lunch.
A step up from the basic fridge and microwave is to rent a place with a full kitchen. I've stayed at hotels before that have this, but most times I can only get a full kitchen by renting a house or apartment through AirBnB or VRBO. With a full kitchen I can make easy pantry dishes like my creamy marinara black lentil sauce and serve over any pasta. Plus, I can prepare more dips or snacks to nosh on throughout the trip.
10. Place an Instacart order to arrive at your hotel or rental shortly after you do.
If Instacart delivery is available in the area you are traveling, take advantage of it! You'll be paying a premium on the groceries you buy, but it removes the burden of navigating an unfamiliar grocery store to find the staples you need.
By shopping online, you'll already know which products they sell and can read the labels in advance. Having groceries delivered is especially helpful if you don't have a car during your trip!
Bonus tip (if traveling to Disney World)
Initially I was extremely nervous about going to Disney World, but I was blown away by how accommodating they were! I was able to speak with the chef at every table-service restaurant we went to and they made a custom meal each time.
The key is to coordinate ahead of time. Two weeks before the trip, email special.diets@disneyworld.com and they will send you a form to fill out. At that time you can also request to speak with the chef. Then, when you arrive the server will already be aware of the accommodations and the whole dining experience is seamless!
I hope you find these tips helpful as you plan for your next trip. Implementing these has given me so much more confidence in traveling. In addition, I don't feel as though I'm holding others back anymore when going out to eat because I come prepared. A little work ahead of time really does go a long way.
Happy traveling!
Leave a Reply