Travelling Gluten Free: How to Stay Safe & Enjoy the Journey
Travelling whilst maintaining a gluten free diet
Travelling is exciting — new cultures, new foods, new experiences. But if you’re living with coeliac disease or gluten intolerance, it can also feel overwhelming. From navigating language barriers to finding safe places to eat, sticking to a strict gluten free diet while travelling takes a little extra planning.
The good news? With the right preparation and tools, you can still enjoy your trip without stressing about gluten sneaking onto your plate. Here are some practical tips for travelling gluten free with confidence.
1. Do Your Research Before You Go
Every country has different standards when it comes to food labelling and allergen awareness. For example, Australia and New Zealand have strict requirements for declaring gluten, while other countries may be more relaxed.
Before you fly:
Search for local gluten free communities or forums (Facebook groups can be great).
Check if the country has a coeliac association with resources for travellers.
Use apps (like Coeliapp!) to find reviews of gluten free friendly restaurants at your destination.
2. Learn Key Phrases in the Local Language
When eating out, being able to clearly explain your dietary needs is essential. Learn a few key phrases such as:
“I have coeliac disease”
“I cannot eat gluten (wheat, barley, rye, oats*)”
“Is this food prepared without cross-contamination?”
Pro tip: Carry a translated coeliac dining card to hand to restaurant staff — these are available online in multiple languages.
3. Pack Gluten Free Essentials & Plan for Flights
Flights, trains, and airports don’t always cater well to coeliacs. Always carry some safe snacks in your bag, like:
Gluten free crackers or rice cakes
Snack or protein bars
Gluten free cup noodles (just add hot water and you have a meal!)
A loaf of gluten free bread for the first couple of days
✈️ Important tip for flying: Make sure you book your gluten free meal with the airline in advance. If you leave it to the last minute, airlines often can’t cater safely, and you may be left without a meal option on board. Always double-check your booking a few days before departure to be safe. If your airline can’t cater for you, make sure you bring food along for your flight!
4. Choose Accommodation with a Kitchen
Self-catering gives you full control over your meals and reduces the stress of eating out three times a day. Booking an apartment, Airbnb, or hotel with a kitchenette makes sticking to a gluten free diet while travelling much easier.
5. Communicate Clearly When Eating Out
Dining out is one of the biggest challenges while travelling. To stay safe:
Ask if the staff understand coeliac safe preparation (new utensils, no shared fryers, avoiding cross-contact).
Double-check sauces, soups, and marinades — gluten often hides here.
Look for gluten free symbols on menus where available.
And don’t forget — Coeliapp can help you find restaurants where other gluten free travellers have already left reviews.
6. Be Mindful of Drinks & Hidden Gluten
It’s not just food — drinks can also catch you out. Be cautious with:
Beer (unless labelled gluten free)
Malt-based drinks
Some hot chocolates and flavoured coffees
Certain oat milks or other alternative milks
When in doubt, check labels or ask.
Final Thoughts
Travelling with coeliac disease isn’t always easy, but it is absolutely possible with preparation, confidence, and the right tools. Whether you’re off on a weekend getaway or a big overseas adventure, you can explore the world without compromising your health.
👉 Want help finding safe places to eat while abroad? Download Coeliapp to discover and review gluten free eateries wherever you are.
*Although oats don’t contain gluten, they are often contaminated with gluten in processing or storage, so they’re not always deemed gluten free or safe for people with Coeliac Disease.
