How to Plan a Gluten Free Itinerary

Madi Collins
4 days ago
2 min read

Updated: 3 days ago

Planning a trip when you have celiac disease is a bit like playing travel Tetris — you’re fitting in sightseeing, safe meals, transit times, and enough snack breaks to keep hanger at bay. The good news? With a little pre-trip homework, you can spend less time stressing and more time exploring.

This chapter walks you through the process step-by-step, with tips, example itineraries, and space to create your own.

Step 1 – Choose Your Destination Wisely

When picking where to go, ask yourself:

How easy is it to find gluten-free food there? (Big cities usually have more options than remote towns.)
Do I speak the language, or can I easily communicate my needs? (Translation cards help!)
What’s my budget? (Some countries have cheaper GF options than others.)

Step 2 – Book Accommodations That Work for You

Self-catering is your best friend. Apartments, Airbnbs, and hostels with kitchens give you control over your meals.
If you prefer hotels, email ahead to ask about GF breakfast options or nearby stores.
For camper van trips, make sure you have a stovetop in the van or a camping stove for cooking your own meals.

Step 3 – Research Gluten-Free Spots in Advance

Apps & sites to use:

Find Me Gluten Free – Restaurant reviews from fellow GF travelers.
Atly – Map-based app with curated GF lists that are vetted by Atly.
Google Maps lists – Save your safe restaurants (that you found on Atly or Find Me Gluten Free) in advance.
Facebook groups – Search “Gluten Free + [destination]” for up-to-date local advice.

💡 Save each place to an offline map so you can find it without Wi-Fi.

Step 4 – Plan Your Meals Around Your Sightseeing

Build your sightseeing days around safe food stops, not the other way around.
Leave room for flexibility — a spontaneous market visit is great, but only if you can find something safe there.
Schedule your “must-eat” restaurants on days you’ll be nearby.

Step 5 – Prepare for Travel Days

Pack enough snacks to get you through airport delays, train rides, or bus trips.
If you’re flying long-haul, bring a full meal in your carry-on just in case. Plane meals aren’t always to be trusted, and cross-contamination is a real issue. I don’t trust them easily, and many airlines with pre-purchased meals may not even have an option for you. I’ve run into that more times than one, and once Icelandair even forgot to bring my meal with them. They were wonderful about making up for it, but it can still happen.
Keep snacks in multiple bags so you’re never stuck without food.