Gluten Free Travel: What you need to know before you go
- Madi Collins
- 4 days ago
- 4 min read
Updated: 3 days ago
Celiac-Friendly Travel 101
If you’re reading this, chances are you already know a little something about celiac disease. Maybe you’ve been living gluten-free for years. Maybe you’ve just been diagnosed and are staring at your pantry like it’s a crime scene. Maybe you’ve got a loved one who’s been diagnosed. Either way, let’s start by breaking down what’s actually going on in your body — and why cross-contamination is not just a “picky eater” thing.
The Science-y Bit (In Plain English)
Celiac disease is an autoimmune condition — not an allergy, not a fad diet, and definitely not something you can “cheat” on without consequences. When someone with celiac eats gluten (a protein found in wheat, barley, rye, and their relatives), their immune system basically attacks itself.
Unfortunately, instead of just attacking the gluten, your immune system also damages the villi in your small intestine. These tiny finger-like projections are responsible for absorbing nutrients. Once damaged, they can’t do their job properly — which can lead to malnutrition, digestive issues, fatigue, brain fog, and a whole list of unpleasant side effects.
Even tiny amounts of gluten — we’re talking breadcrumbs, pasta water, or flour dust floating through the air — can trigger this immune response. That’s why avoiding gluten is not just about ordering gluten-free pasta but making sure it’s cooked in a separate pot with clean utensils and prepared on clean surfaces.
Until I was 11 or 12, I was very underweight as I just wasn’t eating enough carbs… or so I thought. When I got older, I began to realize there was a possibility my body just wasn’t absorbing the nutrients I did consume as my intestines healed themself and I learned to avoid gluten in it’s entirety – even the tiny amounts from cross-contamination.
Cross-Contamination: The Invisible Enemy
Cross-contamination happens when gluten-free food comes into contact with gluten-containing food, surfaces, or utensils. Examples:
A restaurant toasts your gluten-free bread in the same toaster as regular bread.
They use the same cutting board for your salad and someone’s sandwich.
The gluten-free pasta is boiled in the same water as the wheat pasta.
For someone with celiac, this is enough to cause harm — even if you can’t see, taste, or smell the gluten. That’s why so many of us ask what might sound like 500 questions before ordering. We’re not trying to be “difficult” — we’re trying to stay healthy enough to enjoy our trip.
Talking to Restaurants Without Feeling Awkward
Here’s the truth: explaining celiac disease in restaurants is a skill. The more you do it, the easier it gets, and the more streamlined and coherent you sound. Here are some strategies:
Lead with the medical side
Instead of just “I’m gluten-free,” say “I have celiac disease, so I need to avoid gluten completely.” or “Can you make sure my meal is prepared on a clean surface separate from gluten?”
This makes it clear it’s a health requirement, not a preference.
Use the magic phrase
“Is this prepared in a dedicated gluten-free area?” or “Do you have a protocol for preventing cross-contamination?”
It signals you’re serious and know what you’re talking about.
Be specific
Say “I can’t have soy sauce unless it’s gluten-free,” or “I can’t have fries if they’re cooked in the same oil as breaded items.”
Check twice
Politely double-check with the person bringing your food: “Just to confirm, this is the gluten-free meal?”
Most servers will happily confirm, or if they’re unsure, then you can politely ask if they can. Reiterate it is a medical condition, not a preference. I have yet to run into anyone who has not done this for me.
Mistakes happen — catching them early can save you a lot of pain later.
Travel Apps That Make Life Easier
Traveling gluten-free is so much easier with a few digital helpers, and they have saved my day on multiple occasions:
Find Me Gluten Free – A crowd-sourced review app for gluten-free-friendly restaurants, with notes on cross-contamination safety. And the best part – it’s free! There is a premium version, but I’ve stuck with the free version and it has helped me tons. I do my best to review restaurants I’ve been to as well to help others.
Atly – A map-based app where travelers share gluten-free spots they’ve found. The owners of the app actually reach out to the restaurant to see how they fare with gluten free and celiac, and the reviews are based on those ratings, ensuring you’re finding the safest and best spots.
Google Maps Lists – Create your own list of gluten-free restaurants for each destination before you go. I always do this based on the places I find on my other apps in case I don’t have time to research while I’m abroad.
Google Translate – For quick explanations in other languages (though not as foolproof as translation cards, and I don’t recommend for more than a couple words).
Translation Cards: Your Secret Weapon Abroad
If you’re traveling to a country where you don’t speak the language, printed translation cards are a game-changer. These cards explain celiac disease, what gluten is, and the seriousness of cross-contamination — in the local language, using clear, polite wording.
Tips for using them:
Bring multiple copies – Give one to your server so they can take it to the chef.
Laminate them – So they survive spills, rain, and crumpled-pocket disasters.
Get a trusted translation – Don’t just run your request through Google Translate; use a celiac-specific translation card service or an official resource. Some sites that offer them are Celiac Travel, Legal Nomads, and Equal Eats
There are websites and celiac associations that sell or provide free translations in dozens of languages. A small investment here can mean the difference between a safe, delicious meal and a week of recovery.
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