Gluten-Free Travel

One of the most daunting parts of a celiac or gluten sensitivity diagnosis is figuring out how to travel safely eating gluten-free. It may seem overwhelming and discouraging at first but with a little research and preparation, you can have a vacation experience full of culinary success and excitement.

How you prepare depends on the type of trip you will be taking, and where you will be going. Generally speaking, Africa and Asia tend to be tougher for finding gluten-free options, while in the other continents, things are typically much more smooth.

If you’re in doubt, and want to minimize the amount of work you’ll incur while on vacation to find GF food, going with tour groups or cruise ships might be your best bet. If you’re more of a planner or a bit more adventurous, you can do it on your own, often with just as much success. Below are our tips to try to help you have a successful vacation.

New Gluten-Free Travel Guide

Explore the World—Gluten Free!

Celiac Canada’s Gluten-Free Travel Guide is your trusted companion for safe, stress‑free adventures. Whether you’re planning a weekend getaway or an international trip, this guide helps you navigate dining, communication, and preparation with confidence. Inside, you’ll find tips for researching destinations, guidance on safe food choices, downloadable travel cards, and advice for managing gluten‑free needs on the go.

Travel should be exciting—not overwhelming. With the right tools and knowledge, you can explore new places while staying healthy, informed, and gluten free.

Check out our Travel Resources on YouTube!

Tips and Tricks

Bringing your own food. Be careful here. It may seem like a simple matter, but many countries have major restrictions on what kind of food can be brought into the country. If you are asked to declare food items, be sure ALL food is declared, regardless of where it came from (that includes the airplane). Failing to declare food can lead to fines and, in extreme cases, potential visa cancellation and deportation. That said, most countries will allow you to bring in certain types foods – crackers, bars, cookies and other processed foods tend to be safest. Fruits, veggies, eggs, dairy or meat are all big no-nos – don’t even bother. Nuts are also frequently forbidden to cross borders. You can travel with those types of foods, but be sure to eat it all before you meet customs in your destination (or leave it on the plane). Again, declare everything if you are asked. More and more there we see sniffer dogs at airports looking not for drugs but for undeclared food. Some travellers have reported less trouble with customs if they have a signed letter from their doctor indicating that there is a medical need to eat gluten free. If that’s an option, it doesn’t hurt to have that with you.
Consider renting an airbnb or hotel room with a kitchenette. Especially in regions where eating GF may be more difficult, this can be an effective option to both save money and reduce your risk of falling ill on your vacation. The downside is, of course, that preparing your own food means more work.
Research and shop at your destination. Rather than trying to bring all kinds of food along with you, why not do some research and find grocery stores in the area where you can shop for GF products? Do your research; Are there any stores in the area, or along your journey that specialize in GF products? Is there a GF certification program in the country you are visiting, and if so, what does the logo look like? What does “gluten free” mean in the local language? Is there a local celiac society that might have tips on where to shop?
Pre-plan your restaurant visits. Once again, consulting the local celiac society, if there is one, can be very helpful on this front. As well, reading reviews on TripAdvisor or Yelp is a great way to read about others’ gluten-free dining experiences. Read blogs as well. And pay it forward – leave reviews online about your dining experiences to help others who will be visiting the area down the road!
Check out the hotel breakfast. If your hotel has a breakfast, speak to the manager or chef and find out what is gluten free. If you’re going to be out and about all day, getting a solid start with a big breakfast can make for less pressure at lunchtime. In your research, you also may find a bed & breakfast that is gluten-free-friendly. It’s great to support businesses that have made that extra effort to accommodate our diet!
Use Celiac Canada’s resources. Many Chapters have lists of restaurants or places to shop. Our Facebook group community is always happy to offer suggestions as well! Supermarket chains across the country have gluten-free food. A couple fast food restaurants have gluten-free options, such as the fries at McDonalds. Via Rail has gluten-free items available, both in economy and in business class, but note that you should book your GF meal in business class at least 72 hours in advance. Our New Travel guide dives into more detail about airline food, travelling abroad, label reading in other countries and more! Download now.