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Traveling Gluten-Free as a Teenager

Last Updated on by the Celiac-Disease.com Staff 2 Comments

Traveling gluten-free can be a little intimidating, but it doesn’t have to be.  My son mostly travels with us but has attended a couple of hockey tournaments out of town without us. He had to really keep track of his diet on his own.

When my son was first diagnosed with celiac disease, the first thing I taught him about eating gluten-free was: “When in doubt, go without”. Basically meaning, if you can’t verify the food you want to order or eat is gluten-free, don’t eat it. What do you do then? I make sure that my son always has food packed that is safe for him to eat. Even if it is a Snickers bar, which is not the most nutritious choice, it is gluten-free & can hold him over until he can get something safe.

Some of my go-to travel gluten-free food choices are:

  • Think Thin Bars –higher in protein & a good choice to hold you over
  • Carnation Instant Breakfast – all you need is a glass of milk (avoid the Chocolate Malt Flavor as it is not gluten-free)
  • Gluten-free cereal
  • Glutenfreeda Instant Oatmeal
  • Lara Bars
  • Pure Bars
  • Udi’s bread – doesn’t have to be refrigerated
  • Peanut Butter
  • Jelly (you can get smaller packets here)
  • Fresh fruit
  • Yogurt
  • Gluten-free crackers
  • Cheese
  • Nuts

Most hotels will put a small refrigerator in the hotel room if asked. I like to arrange this ahead of time so that there is one available. This way any food that needs to be kept cold, can be. I try to pack things that don’t need to be kept cold, but that isn’t always possible.

I always try to contact any restaurants that are new to us before traveling. If there aren’t any tried & true chains or recommended places close by, I like to talk to the manager myself to see if it would be possible for my son to dine there safely. His last resort, which he used last year, is to call me and have me talk to the server or manager over the cell phone. Don’t you just love technology? Most often, the people he travels with will ask where he can eat to make things easier. My son’s biggest hurdle has been speaking up. He doesn’t like to cause a scene or be different.

So, with a little effort, traveling and sticking to a gluten-free diet can be done without too much stress. I try to focus more on the purpose of the trip & not the food so much. If all of the food groups are not met & a bunch of junk is consumed – so be it. It is only for a short period of time & he can make up for the junk & resume eating a healthier gluten-free diet when he gets home.

Gluten-Free Travel: By Road or By Air

Last Updated on by the Celiac-Disease.com Staff Leave a Comment

Most gluten-free travelers know that the first rule of eating gluten-free is to prepare in advance. Researching dining options, packing snacks, and planning meals is a part of the gluten-free lifestyle. The holiday and travel season can present a special set of circumstances that may throw seasoned gluten-free consumers out of their safety zone.

The first key to any trip is planning. Anticipate the number of meals spent at trusted restaurants, at the home of a family member or friend, or at the kitchenette at the hotel. Consider the number of days the trip will last, including travel time, and then the number of meals that will be spent at restaurants versus at home or at the hotel. Research restaurants that look interesting or offer a favorite gluten-free meal, and ensure their ability to serve gluten-free customers by checking their website for allergen information. Contact restaurants during non-peak hours and ask to speak with a manager if you are concerned about their ability to accommodate a gluten-free consumer. When dining-out trips are planned, the remaining meals can be planned without packing too much food.

Large suitcases with firm shells are best equipped for carrying gluten-free bread products, such as sandwich bread, doughnuts, brownies, or other items that could become compressed. Gluten-free pretzels, crackers, cookies, trail mix, mini peanut butter containers, and snack bars can usually fit in smaller bags, such as small suitcases for carry-on only, or backpacks. Snacks can also be transferred into smaller baggies for travel.

Most major airlines are offering peanuts in flight, along with beverages. Some are also offering meat and cheese trays or salads, but these meals usually contain crackers or breadsticks. The safest snack on a flight is something packed in advance.

Airport dining can be tricky, especially when familiar restaurants appear to offer safe choices. Remember that airport restaurants have very small kitchens, and will usually share surfaces, equipment, fryers, and ingredients. Some newsstands or snack shops carry fruit, bagged nuts or chips, yogurt, candy bars, or other possible snack options. Always read the labels and look for foods that are naturally gluten-free, such as fruit. If dining in an airport restaurant, look for foods that hold the least possible chance of cross-contamination or accidental gluten. A steak without seasoning, baked potato, and salad may be a safe choice at many restaurants. Don’t forget to consider seasonings, sauces, and salad dressings when dining at a restaurant for the first time, or an airport restaurant which may use different ingredients than the regular chain.

Traveling by car can take longer than flying, but it can also offer better control over gluten-free food options. Gluten-free bread is less likely to be damaged in the car, as is fruit, chips, crackers, pretzels, and other breakable snacks. It is also easier to pack a cooler with cold snacks, like meat or cheese. Some gas stations sell fruit, and most have chips, nuts, and candy bars that are gluten-free. Gas stations with larger food selections usually sell popcorn by the bag and have a microwave available for customer use.

Fast food restaurants are a tempting option on the road, but remember that cross-contamination and hidden gluten can be a problem. Look for salads, which many restaurants offer with croutons in a separate bag. Some chains have baked potatoes, chili, ice cream, and other items that are gluten-free. Packing gluten-free hamburger buns can make stops at fast food restaurants a little more tolerable, but be careful to not assume that meats are safe just because there is no bun or breading. The McDonald’s Angus patty contains wheat (via soy sauce), as does their grilled chicken breast. Researching popular fast-food restaurants in advance is the best way to know what is safe to order while traveling. Visit the restaurant website for allergen and ingredient information. When ordering at the location, be sure to specify the need for gluten-free food, and care in preparing food without cross-contamination.

Quick Guide:

  • Snacks to pack: Gluten-free pretzels, chips, crackers, cookies, trail mix, energy or snack bars, fruit, and nuts.
  • Gas Station Options: Fruit, nuts, chips (Funyuns, Fritos, Lay’s Stax), candy bars (Snickers, Butterfinger, Hershey’s).
  • Restaurants: P.F. Chang’s China Bistro, Outback Steakhouse, Chili’s, Bonefish Grill, and Carrabba’s are all national chains with gluten-free menus.
  • Fast Food: Possible options include
    • Wendy’s- chili, baked potato, grilled chicken, salad, and bunless burgers
    • McDonald’s- side and Cesar salad (no chicken), some bunless burgers (NOT Angus patty), hot fudge sundae
    • Taco Bell- tostada, pintos and cheese, Mexican rice (per Taco Bell website)
    • Arby’s- chopped Italian salad, chopped turkey club salad, (the grilled chicken on the farmhouse salad is NOT gluten-free), roast beef meat, milkshakes

This list is not all-inclusive, and ingredients can change or vary by location. Check out our gluten-free restaurants page for up-to-date information or ask for ingredient information at the specific restaurant location.

For additional information about safely traveling while gluten-free, check out our gluten-free travel page.

Gluten-Free Airplane Travel Guide

Last Updated on by the Celiac-Disease.com Staff

Are you someone with Celiac Disease who is planning on traveling on an airline in the near future?  Airlines are notorious for long lines and delays, leaving people on a gluten-free diet in a lot of trouble if they aren’t prepared.

As with any type of travel, the key is preparation, whether you are preparing for delays in the airport or for your time on the airplane itself!

Gluten-Free Airline Meals

Many airlines offer special gluten-free meals (also known as GFML meals). Especially if you are going on a long flight, it is worthwhile to choose a carrier with a gluten-free meal available.  Some airlines only offer special meals on long-haul or cross-continental flights, so just because you had gluten-free meals on a flight from New York to London (for example) don’t assume the same airline will give you a gluten-free meal on your flight from New York to Dallas.

Reserve your gluten-free meal in advance.

You cannot ask for a special meal at the last minute. You must request it anywhere from 24 to 96 hours before your flight. (Consequently, if you change your flight home at the last minute, you’ll probably lose your gluten-free meal!) If you make your reservation far in advance, you’ll want to call back a few days before the flight to confirm that they’re preparing a gluten-free meal for you.

After you’ve boarded the plane, the flight crew will come to look for you to tell you they’ve got a special meal on board for you. If you’ve changed your seat at the last minute, they might look for you at your “old” seat, so let them know where you are.

Don’t assume you can eat everything on the tray.

The special meal will be wrapped and sealed; all the flight crew needs to do is warm it up and place it on your tray. You can safely eat whatever is sealed inside the package. The flight crew, however, cannot be expected to know the dietary guidelines of every disease for which special medical meals are provided. They may “generously” add the regular dessert to your tray, or a roll, or some other unsafe food item. Don’t assume that everything on your tray is gluten-free.  Safe items will be sealed and labeled, and you’ll be unwrapping these by yourself. Everything else is questionable and you’ll need to read labels and the common sense you’ve developed since following a gluten-free diet.

Bring along emergency food supplies.

Unfortunately, despite the airline’s best efforts to provide a special gluten-free meal for you, things can still go wrong. If your flight is canceled and you’re placed on a different flight, or if something is wrong with your original aircraft and they switch your plane at the last minute (after the food service has already loaded the meals onto the original plane), your gluten-free meal is not going to follow you to the “new” plane. No matter how far in advance you planned and how many times you double-checked, there’s always a solid risk that you’ll end up on a plane without anything to eat… unless you’ve brought along some emergency food supplies. Never travel by plane without bringing some food along for yourself.

Get a soft-sided insulated lunch pack and a couple of reusable ice packs

These are typically sold in drug stores to be used for bruises.  You can put this item inside one of your other carry-on bags if necessary. Before your flight home, chill the ice packs again in your hotel’s ice bucket, or ask the hotel to freeze them for you in their freezer.

Place everything in zip-lock bags

Cabin pressure changes can cause even well-sealed items to leak. (Get as much air out as possible before zipping them closed.) The same guideline is true for any food you pack in your checked baggage.

Bring along snacks and light meals that require no extra preparation

These snacks need to be able to be eaten anywhere (the terminal, on the plane, etc.)  If you’re not sure you’ll be able to stock up on these items while you’re away, then remember to bring enough for your flight home, too.

You can find a large collection of these items here. Don’t forget to bring along napkins, plastic utensils, etc. (if necessary).

For additional tips, check out our gluten-free travel page.

Have any tips to add for airline travel on a gluten-free diet?  Let us know in the comments!

Gluten-Free Hotel Travel Guide

Last Updated on by the Celiac-Disease.com Staff

Traveling on a gluten-free diet can be extremely difficult, especially the first few times you travel. The best thing you can do is to properly prepare before traveling!

Below you’ll find we’ve put together a gluten-free guide for hotel travel. If you have anything to add, feel free to submit a comment below!

Try to Stay in a Hotel Room with Cooking Facilities

If money is no object, then you can continue to visit your favorite five-star hotels and have the chefs and kitchen staff cater to your every need. If, like most of us, you’re on a budget, you’ll be more comfortable if you have access to kitchen facilities while you’re away from home.

Try to find an all-suite hotel

Accommodations in suite hotels usually include a refrigerator, a microwave, and possibly a stove top that will allow you to prepare food for yourself. Also, it will be easier to store any food you bring with you or buy locally.

Bring food from home

Bring a supply of gluten-free crackers, cookies, soup base, candies — whatever you like to munch on or that’s easy to prepare. Be sure to bring enough to last through your trip home. Don’t assume you’ll be able to buy gluten-free favorites on your trip.

Try to stay somewhere with easy access to a grocery store

If you’re close to a grocery store, you can easily replenish your supplies of fruits, vegetables, plain yogurt, and other fresh snacks. Some of the all-suite hotels will actually go shopping for you. If you use this service for anything other than fresh food, however, don’t forget that you’ll have to provide an extremely specific shopping list with brand names, because the hotel’s shoppers won’t read labels for you.

Bring along reusable toaster bags

If you’re staying in a hotel that provides a free breakfast buffet, you’ll hopefully have access to a toaster. Several companies manufacture heavy-duty reusable toaster bags that let you toast gluten-free bread in the hotel toaster without fear of cross-contamination. Toaster bag brand names include the following:

  • Toast It Reusable Toaster Bags
  • Toastabags
  • Kitchen Craft Non-Stick Reusable Toaster Bags

Bring some of your own baking pans

Some resorts offer units with full kitchens. If you bring your own baking pans and some gluten-free muffin or bread mixes, you can enjoy fresh baked goods even while you’re away from home. Measure out the dry ingredients at home before your trip and pack them in sealed plastic bags. Supermarkets now sell flexible silicone and disposable baking pans, which are easier to pack than regular metal ones.

No Kitchen in Your Hotel Room?

Explain your needs to the hotel’s dining staff.

Most hotel chefs are willing to modify the items on their menus. Often they will even prepare foods for you that are not listed on the menu at all, as long as they have the supplies in their kitchen. Don’t hesitate to ask for special treatment. Hotels are in the business of accommodating their guests and have probably accommodated people with Celiac Disease in the past.

Consider faxing a note and a restaurant card to the hotel’s chef in advance.

This is important advice for everyone, but it’s crucial if your hotel will be in a country where you don’t speak the language. Restaurant cards contain descriptions of the gluten-free diet in a variety of languages. They are included in several books and sold by a variety of vendors. You can hand them out to restaurant staff to help explain the gluten-free diet. If you will be traveling to Germany, consider faxing a restaurant card (with a letter, of course) in advance to your local hosts as well.

Ask for a room with a refrigerator

If you’re staying in a regular guest room with no kitchen facilities, ask if the hotel will put a small refrigerator in your room. Many will do this if you ask.

Consider these ideas for inexpensive restaurant breakfasts:

  • Bring sealed bags of gluten-free cereal, and add milk and fruit from the restaurant.
  • Bring your own rice cakes or granola bars, and ask the restaurant for cheese, fruit, or for individual servings of cream cheese.

Seek Help from a gluten-free Travel Specialist

Finally, if you’re going on vacation, don’t overlook the option of traveling on an organized gluten-free tour. One of the best-known organizers of such tours is Bob & Ruth’s gluten-free Dining & Travel Club.

If you have anything to add, feel free to post your tips in the comments below!

Gluten-Free Snack Guide for Traveling

Last Updated on by the Celiac-Disease.com Staff

One of the challenges of traveling on a gluten-free diet is having access to foods that you know are gluten-free. On your first few trips, this will require some planning and probably a little research, but hopefully, this post will help give you some ideas to get started.

Below we’ve attempted to cover a variety of different types of travel, ranging from traveling to the mall to traveling overseas.

Snacks you can keep in the vehicle for eating on the go:

  • Almonds or mixed nuts
  • Gluten-free cookies
  • Dried fruits (raisins, etc.)
  • Lara Bars, EnviroKidz Organic Crispy Rice Bars, or another gluten-free energy bar
  • Gluten-free crackers

Snacks to keep in your desk drawer (or children could keep in a school locker):

  • Canned fruit with flip-top lids
  • Fresh fruit (apples and bananas store well and aren’t messy to eat)
  • Microwavable packages of gluten-free soup (or bullion cubes)
  • Microwavable rice noodle meals
  • Peanut butter and rice cakes
  • Individual cups of applesauce or fruit cocktail
  • Gluten-free cookies
  • Gluten-free candies
  • Gluten-free dry cereal in zipper bags
  • Individual-size boxes of 100% fruit juice
  • Baked or reduced-fat gluten-free potato chips
  • Gluten-free baked tortilla chips

Snacks if you have refrigerator access while traveling:

  • Hard-boiled egg
  • Gluten-free yogurt
  • Single-serving orange juice bottles
  • Single-serving tomato juice cans
  • Gluten-free rice pudding or tapioca pudding
  • Sliced veggies and gluten-free salad dressing

Snacks to keep in your briefcase, backpack, or purse:

  • Baked or reduced-fat gluten-free potato chips
  • Gluten-free baked tortilla chips
  • Gluten-free cereal in a zipper bag
  • Mixed nuts
  • Gluten-free candies
  • Gluten-free popcorn in a zipper bag
  • Dried fruit snacks or raisin mini boxes
  • Small carrots
  • Gluten-free cookies
  • Larabars or EnviroKidz Organic Crispy Rice Bars

Have any snacks you use for traveling? Let us know in the comments below and we could get it added to our list!