This is by no means medical advice. If you have questions concerning your dietary needs, allergies, or health, please consult with a medical professional.
Imagine a crisp romaine salad topped with a dairy-free (and vegan) creamy cilantro dressing, gluten-free falafels, fresh cut tomatoes, cucumbers, and olives native to the land. While it may not be the most adventurous food cuisine, these wholesome quality ingredients never tasted better than when I downed a salad the size of my head in the Gothic Quarter of Barcelona. All of a sudden, a boring salad became a bright, exotic meal that eased my dairy-free, gluten-free allergies and transported my stomach miles away.
While my nerves still occasionally surface about how to travel on a gluten-free and dairy-free diet, the more foods I devour abroad, the easier it becomes. With iPhone apps, talking to chefs or grocery store clerks about my dietary needs, and a few other tricks, I’ve spent less time worrying about what to eat and more time creating new moments abroad. I learned these six practical tips can help make traveling with dairy-free allergies (or any food allergy) more manageable and enjoyable.
Book a place with a kitchen
Booking an accommodation with a kitchen is one of the easiest ways to make sure you’re eating a dairy-free meal. You can whip up your favorite gluten-free diet menu (or fill in the blank with your food allergy) at your Airbnb, hostel or other accommodation. Plus, there’s no stress about the food being cross-contaminated because you’re the chef behind the creative masterpiece.
Also cooking at a home while abroad can be just as fun as eating out at a restaurant. First off, you can still experiment with the local cuisine. Since you’re in a different country or state, why not cook with foods native to that land. Shop at a local grocery store or farmers market, and grab items or fresh produce that locals buy. Then, if you’re feeling spicy, try to recreate a traditional dish at your temporary home.
When my husband, Evan, and I were staying in Kiev, Ukraine (for our Christmas market extravaganza trip), we ate an abundance of cabbage, beets and carrots as those were some of the native produce. While those vegetables are available in the States, they tasted immensely sweeter abroad.
Also, they were delivered to the grocery store freshly plucked from the ground with a thick sweater of dirt around it. Talk about fresh yummy produce! We would gently wipe them off and attempt to make traditional Ukrainian borscht. A flavorful hearty deep purple vegetable soup famous that’s famous in the Slavic region.
Here’s some more travel tips to help you maintain your health and wellness while traveling.
Download apps
I love apps! I’m not talking about the food, even though I’d take an appetizer night any day of the week. (Great humor right! Smile and nod, since this captivating humor is what brought you here. Probably not, so just keep reading past my rant). Apps are extremely helpful when traveling and can help you locate relevant information in that area.
Before my iPhone was stolen in Barcelona (you can read more about my digital detox abroad here), using apps makes it easier to find gluten-free and dairy-free foods. If you don’t have a smart phone, most of these apps can also be used on the computer.
These recommended apps for traveling each provide great suggestions for places to eat. Some apps will also breakdown diet types, and various other travel hacks (e.g. money saving ideas, booking resources). Here is a list of my go-to apps for a dairy-free and gluten-free diet:
- Find Me Gluten Free (Free)
- The Gluten Free Scanner (Free)
- Happy Cow On the Go ($3.99)
- Allergy Eats (Free)
Related post: 5 Tasty Dessert Places I found Using Apps in Barcelona (for future inspirations)
Know what your go-to dairy-free foods are
Wondering through the maze like corridors in the Gothic Quarter in Barcelona, my tummy began to shake and grumble so loud the people next to me stopped to look at me. It was fifteen minutes before my husband and I were supposed to meet a friend. I could look through my apps to find an allergy-friendly restaurant, or I could just eat one of my “go-to friendly foods”.
These items are normally safe foods for a dairy-free diet and gluten-free allergy no matter the country because they are typically cooked the same.
For example, french fries are universal. While they may have different seasoning, they are normally gluten-free unless shared in a deep fryer with gluten covered foods. Fries would be on my “go-to friendly food”, but a strange fun fact is I actually don’t like fries. (Cue the shock, with the typically question I receive, “How do you survive in this world?”). Here are some “go-to friendly foods” for most travel destinations:
Related Post: The Quickest Way to Eat a More Plant-Based Whole Food Diet
Pack extra gluten-free, dairy-free snacks
While a go-to food list comes is handy when ordering at restaurants with a language barrier, packing extra dairy-free snacks can help satisfy your hunger during those days it takes a little longer to find a suitable restaurant.
For instance, when my husband and I took a 5 hour boat cruise in Ibiza, Spain, we weren’t sure if there were gluten-free and dairy-free options to eat. A few days before the boat trip, we called the boat company to ask about the food being served. We learned there would be a couple of options for me. But, it would best to pack heavy on the snacks (e.g.. vegan and gluten-free bars, quinoa salad from the grocery store ).
Additionally, packing healthy snacks made for an enjoyable overseas adventure experience because you don’t have to worry about what to eat. Snacks for your trip can bought at the at the grocery store beforehand, if there’s certain brands you like (e.g. Kind bars, Luna bars). Or you can purchase snacks at your travel destination, and you can try new brands.
Here some of my go-to travel snacks. Just throw your healthy snacks into your backpack and you’re set for your day of exploring.
Related Post: 12 Fast Ways to Create Your Ideal Travel Checklist
Pack an emergency cross-contamination kit
Unfortunately, cross-contamination can happen when you travel, but don’t let that stop you from traveling. There will always be food options for you to enjoy!
While there are language barriers in different countries, and unfamiliar cuisines can be an obstacle, the best thing you can do is prepare a cross-contamination kit. That way, if a mix up happens and you’ve been “gluten-ed”, or “dairy-fied”, you can be ready to fight with your kit.
If you have an EpiPen, this would be a great place to add it.
Related Post: A Quick Guide: How to Travel with Essential Oils
Speak up and enjoy your trip
While traveling with a gluten-free and dairy-free allergy can have its ups and downs, its important to remember you’re not alone with your allergy. People are more than willing to help and answer any questions you have regarding ingredients in your food.
I’ve learned that when I’m patient with waiters, or grocery clerks, they always seem more than thrilled to help me find options for myself. They want you to experience all their charming city has to offer, and possible have transformative travel experience.
So enjoy your travel destination! After all, you deserve it!
The Best List Of Essential Oils To Carry For Traveling
These are great tips! I can only imagine the concern when travelling with a dietary allergy. I can’t eat onions so I’m always paranoid about what’s in my dish! It’s awesome there are apps to help with this. I had no idea!
Great post! This is super helpful. I’m pinning it for later. 🙂
Great advice! It’s always a good idea to pack an emergency kit just in case!
Great tips, especially the cross contamination kit. I need to put together one of these. I am gluten and dairy free, and do everything else on this page, but never had any solution other than suffering.
Travelling with food sensitivities and autoimmune diseases can be very stressful. I always take backup snacks / meals and do a bit of research about my destination and food availability. I also question restaurants and servers to make sure they understand the nuances of the issues including cross contamination. Organizing accommodations with kitchen facilities is also a great idea.
As a gluten-free vegan, I found this so useful!! Downloading those apps!
Great recommendations. Definitely having your own kitchen can really help while traveling.
Great post! I live a dairy free life, and it can be hard sometimes! I live all your tips, and I often get airbnbs so I can have my own kitchen! : )
I am so happy that I am not suffering from any allergies but these are helpful tips! Since I am trying to eat more vegan food, I will stick to your tips the next time I travel!
Such great tips for anyone traveling with allergies or dietary restrictions. I traveled to Istanbul with a family and their kids were deathly allergic to peanuts. They carried cards with them that said as much in Turkish to give people everywhere we went. It was very effective. I feel so lucky I only worry about avoiding meat. : )
I’ve never thought it’s so much pain traveling with food allergies. So great tips! Pinning for my community too! x
This is really helpful. I’m feeling better eliminating most gluten, dairy and eggs. Yet I love to travel and worry how I will juggle the too. Your tips are not only highly practical and helpful, they are very reassuring that it can be done.