Ultimate Guide to Gluten-Free Dining Abroad

A vibrant feast under the city skyline, where flavors and cultures blend on a shared table

• Pre-Trip Planning

  Essentials to prepare before embarking on your journey

  • Research gluten-free restaurants

    Browse blogs, websites and forums for gluten-free dining options.

  • Gluten-free travel cards

    Obtain cards that explain your dietary needs in the local language.

  • Contact local celiac disease associations

    Get insights and recommendations for gluten-free establishments.

  • Download gluten-free restaurant apps

    Apps like Find Me Gluten Free can help locate dining options.

  • Book accommodations with a kitchen

    Option to cook your own meals to ensure they are gluten-free.

  • Consult with a dietitian

    Get professional advice on managing a gluten-free diet while traveling.

  • Check airline meal options

    Pre-book gluten-free meals for flights.

  • Purchase travel insurance

    Ensure it covers health and dietary issues abroad.

    

  • Prepare a list of safe gluten-free foods

    Familiarize with commonly found gluten-free options in your destination.

  • Confirm local emergency contacts

    Know how to reach medical help if needed due to dietary reactions.

• On the Go Essentials

  Items to carry with you while traveling

  • Gluten-free snacks

    Pack portable, non-perishable gluten-free snacks for emergencies.

  • Detailed dietary restriction cards

    Carry cards detailing your dietary restrictions to show at restaurants.

  • Local phrasebook

    Helpful for explaining your needs in local language if cards are lost.

  • Gluten sensor or testing kit

    Portable tools to test food for gluten content.

  • Small cooking utensils

    Carry utensils to avoid cross-contamination when cooking in shared facilities.

  • Probiotics and digestive aids

    Support digestive health while adjusting to new cuisines.

  • Allergy alert bracelet

    Informs medical staff of your gluten intolerance in emergency situations.

  • Medical prescription

    Carry a doctor’s note to easily explain your condition when needed.

  • Travel-size dish soap

    Wash cooking utensils securely to avoid gluten residue.

  • Moist towelettes

    For cleaning eating surfaces and hands before dining.

• Safe Dining Choices

  Guidelines to ensure your meals are gluten-free while dining out

  • Identify naturally gluten-free cuisines

    Such as Thai and Indian that often have inherently safe options.

  • Choose restaurants with gluten-free menus

    Eateries that cater specifically to gluten-free diets are preferable.

  • Communicate clearly with staff

    Always inform the staff about your dietary restrictions.

  • Opt for simple dishes

    Less complex meals can reduce the risk of cross-contamination.

  • Verify sauces and condiments

    Double-check that these essentials are free from gluten.

  • Seek recommendations from locals

    Local experience can direct you to safe dining spots.

  • Avoid buffets

    Cross-contamination is more common in buffet settings.

  • Watch for cross-contact in kitchens

    Ensure restaurants follow good hygiene practices to prevent gluten cross-contact.

  • Be wary of deep-fried foods

    Foods fried in oil used for gluten-containing foods can be contaminated.

  • Confirm ingredients multiple times

    Always double-check ingredients with servers or chefs.