Traveling is no different, and even though you need to be gluten-free, traveling should not limit the adventures you’re looking forward to completing from your bucket list.

Here are a few pointers for hassle-free, gluten-free travel that may shorten your learning curve and, hopefully, will save you some time and trouble along the way.

• Plan ahead – Make lists and think about each part of your trip. Pre-research your destination, the waypoint stops, and the intersections you will make along your journey. Think about where you will eat and how you will eat along the way. Plan for airports, being on buses, planes, trains, cruise ships, and hotels. Also, plan for road trips and sightseeing once you arrive. Think about foods and snacks you might buy from convenience stores and grocery stores. Ask yourself what you need to do ahead of time to prepare for your special dietary needs. Plan for those hangry moments and what you might do if you get “gluten-ed” during your trip.
• Plan transit food – Always pack a variety of snacks, and travel with non-perishable backup foods. Things that travel well might include fresh fruit like apples, bananas, grapes, oranges, dried fruits, trail mix, nuts, protein bars, energy bites, GF crackers, cheese, popcorn, or vegetables like carrots and celery.
• Obtain a doctor’s note to show TSA staff that allows you to carry “medical foods” through security at the airport. This will allow you to pack and take foods that usually would be confiscated. Most airlines have volume restrictions on these items so contact your airline of choice ahead of time to review what is allowed as medical foods. Foods such as peanut butter, hummus, yogurt, protein shakes, smoothies, soups, etc., can be allowed, which would normally be considered liquids. In my personal experience, I have taken a cooler with ham, cheeses, meat sticks, pasta, and salads without any problem.
• Arrange for GF airline meals – Request a gluten-free meal when you book your flight. Flights abroad and longer domestic flights will serve in-flight meals. Most airlines have gluten-free options. Confirm on check-in that your request has been recorded and will be onboard for you. ***A note of caution, when you receive your in-flight meal, don’t just dig in. You’ll likely be hungry, but take the time to talk with the flight attendant, ask questions to make sure you’re receiving the special meal you requested. Look over the meal you are given and check the tray’s packaging to make sure that the foods you receive are gluten-free.
• Check Customs restrictions – Many states and countries have border patrols and customs checks. Always check out what restrictions might be waiting at your destination. You don’t want to end up with a hefty fine just because you packed an apple in your bag for a snack.
• Call and check out accommodations – contact cruise lines, trains, and hotels ahead of time to make sure they can accommodate your needs. Cruise lines typically have a dietary department that handles allergies and meals; get in touch to arrange for and explain your dietary needs. Call your hotel to ask if a refrigerator and microwave are standard in every room. If not, request these items; they can make your trip a whole lot easier for eating gluten-free carry-out foods from restaurants and preparing meals for yourself from the grocery store.
• Research and contact local celiac groups and bloggers at your destination – these people know the area where you’re traveling. In addition, local sources are wonderful for helping to navigate gluten-free restaurants, grocery stores, and markets.
• Download and Print Out Our Free GfreeDeliciously Safe Dining Cards – Subscribe as a site member to download our free safe dining cards to take along and use to start the conversation with waitstaff and restaurant staff about safely cooking gluten-free food and ingredients they must avoid in preparing gluten-free food.