How to Travel Gluten-Free: Top Tips for Your Next Trip

Spring is in the air, and so is your wanderlust! Whether you’re jet-setting to a sunny beach town, hiking through mountain trails, or planning a weekend city escape, one thing’s for sure—traveling while gluten-free requires a little extra prep (and maybe a few snacks stashed in your bag).

But don’t worry! Being gluten-free doesn’t mean you have to miss out on good food or fun adventures. With a little planning and a dash of savvy, you can explore new places and stay healthy—without getting stuck with nothing but a sad salad or a suspicious snack bar at the airport.

Take it from me, a celiac foodie and previous flight attendant – here’s how to travel gluten-free like a pro this spring:

1. Do Your Restaurant Research (Before You Get Hangry)

There’s nothing worse than wandering a new city, stomach growling, only to find a dozen restaurants that can’t tell you what gluten even is.

Avoid the drama by scoping out gluten-free-friendly spots before you go. Use apps like Find Me Gluten Free, HappyCow, or even a good ol’ Google search with the phrase “gluten-free restaurants in [insert destination]” to find safe places to eat.

Look for reviews from fellow gluten-free travelers and make a short list of options near your hotel, main attractions, and (yes) emergency snack zones. Bonus points if you call ahead and ask about their cross-contamination protocols. Remember, this is for your health, and you are not annoying anyone by asking them to help you stay safe. It’s totally okay to channel your inner food detective!

2. Pack Smart Snacks (A.K.A. Your Safety Net)

Travel rule #1: Always have snacks. Travel rule #2: Always. Have. SNACKS.

I can’t tell you how many times my partner has reminded me that things are “happier” when I pack snacks, as he knows (all too well) the power of potent hunger in public spaces. Airports, road trips, and even short flights can be a minefield when you’re gluten-free. Pack a stash of reliable favorites like:

• Protein bars (double-check the labels!)
• Nutritious trail mix
• Rice cakes or crackers
• Nut butter packets
• Dried fruit or jerky (watch for hidden sauces or marinades)
• Instant oatmeal or soup cups (just add hot water and voilà!)

Having snacks on hand can save you from both hanger and having to risk mystery ingredients in unfamiliar places.

3. Navigating Airports Like a Gluten-Free Ninja

I worked as a flight attendant for two years and traveled extensively before that. After spending way too much time in airports, I can personally attest that airports aren’t known for their gourmet gluten-free offerings or safe allergen protocols. They are getting better, but still, you don’t want to be starving and left to settle for that single, five-dollar, lonely banana at the newsstand. Even restaurants that would normally be safe outside of an airport may not be managed the same way inside the airport (something to do with corporate ownership differences). So, you can never be too careful!

Here’s what to do:

• Check terminal maps ahead of time to scope out gluten-free options or known chains with GF menus (like Shake Shack, Chipotle, or Starbucks).
• Bring a collapsible water bottle and stay hydrated. Flying + spring allergies = dehydration central.
• Skip the airplane meals unless you’ve pre-ordered a gluten-free one, and even then, have a backup snack just in case. Not all flight attendants are as careful as I was when preparing special meals—just FYI.

And don’t forget TSA allows you to bring food through security (solid foods only), so pack those gluten-free goodies with confidence.

4. Stay Healthy While Traveling During Allergy Season

Spring travel is a dream… until the pollen of a new land hits you. If you’re already dodging gluten, the last thing you need is to be sneezing your way through your sightseeing or suffering from a sinus migraine.

Some tips for staying healthy on the go:

• Pack allergy meds you trust (plus tissues—lots of tissues).
• Book accommodations with air purifiers or filtered air systems when possible.
• Opt for indoor attractions on high-pollen days, and check the local pollen forecast before planning your outdoor adventures.
• Wash your hands and face often (especially if you’ve been outside or near blooming trees that are out to get you).

Bonus: Staying on top of your allergy game also strengthens your immune system, which helps when you’re navigating different foods and new environments.

5. Learn a Few Key Phrases if You’re Traveling Abroad

Gluten-free globetrotters, this one’s for you. If you’re heading to a non-English-speaking country, learn a few helpful phrases or carry gluten-free translation cards. You can find printable cards online that explain your dietary needs in just about every language—perfect for handing to restaurant staff or street food vendors.

Don’t be shy about advocating for your health. A polite smile is universal and a little preparation can go a long way.

6. Bonus: Spring Destinations to Add to Your Gluten-Free Bucket List

Ready to get planning? Here are a few spring travel spots that are known for both their beauty and their gluten-free offerings:

• Austin, TX – A foodie paradise with tons of GF-friendly restaurants and allergy-aware cafes.
• Asheville, NC – Surrounded by mountains and known for local eats, gluten-free bakeries, and natural beauty. Posana Restaurant is my favorite (celiac-friendly) restaurant of all time!
• Sedona, AZ – Gorgeous desert hikes, wellness retreats, and health-conscious dining.
• Portland, OR – Arguably the capital of gluten-free living, with dedicated bakeries and celiac-safe dining galore.
• Barcelona, Spain – Gluten-free travelers rave about their awareness and labeling of “sin gluten” options across the city. (“Sin gluten” means “without gluten” in Spanish. If you’re celiac or gluten intolerant, this one should be easy to remember! Remember the association that gluten wreaks sinful havoc on your body. So, to ask for no gluten, you say “sin gluten.”)

Final Thoughts: You’ve Got This, Gluten-Free Explorer 🌍

Traveling while gluten-free might require extra legwork, but it doesn’t have to feel overwhelming. With a few go-to snacks, some restaurant recon, and a sprinkle of self-advocacy, you’ll be free to enjoy your adventures and continue feeling great.

So go ahead—book that trip, pack your snacks, and spring into your next getaway with confidence (and maybe a few gluten-free cookies for the road).

Bon voyage and happy snacking!