Packing Like a Pro for Gluten Free Travel

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When you’re traveling with celiac disease, packing isn’t just about clothes and chargers — it’s about making sure you have safe food no matter where you are. A well-packed bag can save you money, reduce stress, and prevent those “I’m so hungry I could cry in the corner of this train station” moments. And I have cried in a Taco Bell in Vegas, a fish shop in Reykjavik, and others I won’t bother listing. It’s not fun. 

This blog will cover:

• Your Gluten-Free Emergency Kit

• Recommended Travel-Friendly Brands

• Non-food essentials for gluten-free travel

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Your Gluten-Free Emergency Kit

Think of this as your portable safety net. It’s the stash that gets you through long flights, unexpected delays, or those awkward times when everyone else is eating and you’re still hunting for something safe.

What to include:

• Shelf-stable snacks: Energy bars, nut mixes, rice cakes, jerky 

• Instant meals: Gluten-free instant oatmeal, cup soups, dehydrated meals

• Travel condiments: Gluten-free soy sauce packets, small bottles of olive oil or dressing (again, I don’t do this one to save space and liquid space on the plane as I travel with a carry-on only most of the time, but can absolutely be added if condiments are important for you)

• Treats: Just because you’re gluten-free doesn’t mean you can’t have a little joy on the road! You can bring along cookies, TimTams (yes, they have gluten free TimTams in Australia! Sadly, you can’t get them in Canada. Yet. I’m hopeful), or anything else you like that easily packable and non-perishable.

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Travel-Friendly Gluten-Free Brands

These are some reliable brands you can find in many countries — perfect for packing or hunting down at your destination:

Energy & Snack Bars:

• Kind Bars – Wide range of flavors (always check labels, not all are gluten free)

• RXBAR – Minimal ingredients, filling (never tried, but heard good things)

• LÄRABAR – Naturally gluten-free and great for quick energy

• MadeGood – Nut-free, gluten-free granola bars (great for flights) (that box of granola bars I mentioned I ate in one trip? Those were MadeGood)

Crackers & Rice Cakes:

• Mary’s Gone Crackers – Crunchy, filling, travel well

• Crunchmaster – Multi-grain, individually wrapped options

• Lundberg – Rice cakes that don’t taste like cardboard

Instant Meals & Staples:

• GF Harvest – Certified gluten-free oatmeal packets

• Dr. McDougall’s – Gluten-free instant soups and noodles

• Backpacker’s Pantry – Dehydrated gluten-free camping meals (great for long hikes)

Protein Snacks:

• Epic – Meat-based protein bars

• Chomps – Beef and turkey sticks, gluten-free and portable

• KRAVE – Gluten-free jerky in various flavors

Sweet Treats:

• Enjoy Life – Cookies, chocolate bars, snack packs

• Schar – Gluten-free biscuits, wafer bars, and pretzels

• MadeGood Minis – Bite-sized sweet snacks

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Non-Food Items to Pack

These will help you keep your food safe and separate from danger:

• Small cutting board (never actually brought one, but great if you do a lot of your own cooking)

• Dedicated utensil set (spoon, fork, knife, chopsticks) (I’ve only brought camping)

• Reusable silicone bags for snacks

• Collapsible bowl & cup for hotel or hostel use (again, I never have, but great if you prepare food more often)

• Mini sponge & travel dish soap to clean utensils safely (again, I never have, but great if you prepare food more often)

• Food-safe wipes for wiping tables and surfaces before eating

• Toaster bags for communal spaces and AirBnBs with toasters 

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Pro tip: Keep all your gluten-free food in one dedicated bag inside your suitcase or carry-on. That way, you can find what you need quickly and easily without digging through your clothes every time you get hungry. I always carry at least one granola bar on my person/in my fanny pack as well for easy access.