Travelling abroad with coeliac disease can feel like a minefield. Different languages, unfamiliar cuisines, and the constant worry about hidden gluten can take the joy out of what should be an exciting adventure.
But here's the truth: with the right preparation, you absolutely can travel safely and confidently with coeliac disease. Thousands of coeliacs explore the world every year,Ā and you can too.
Before you go: preparation is everything
Research your destination
Some countries are much more coeliac-aware than others. Italy, for example, has excellent gluten-free awareness due to high rates of coeliac disease. Others may have little understanding of the condition at all. Research your destination in advance so you know what to expect.
Learn the key phrases in the local language
Being able to communicate your dietary needs in the local language is one of the most important things you can do. At a minimum, learn how to say:
- "I have coeliac disease"
- "I cannot eat gluten"
- "Does this contain wheat, barley, or rye?"
- "Is this prepared separately from gluten-containing foods?"
Better still, carry a written card in the local language that explains your condition clearly, especially useful in restaurants where staff may not speak English.
Carry a translation card
A coeliac travel card translated into the local language is an absolute essential. Hand it to restaurant staff, hotel chefs, and food vendors so they understand exactly what you need, even if there's a language barrier.
Our Coeliac Travel Safety Cards in 14 Languages cover the most popular travel destinations and can be downloaded instantly to your phone or printed before you go. No more awkward pointing at menus or hoping for the best.
At the airport and on the plane
Airport food options for coeliacs can be limited, so eat before you travel or pack your own safe snacks. If you're flying, contact your airline in advance to request a gluten-free meal ā most major airlines offer this but you usually need to request it at least 48 hours before departure.
Choosing accommodation wisely
Self-catering accommodation gives you the most control over your diet, as you can prepare your own meals with ingredients you trust. If you're staying in a hotel, contact them in advance to discuss your needs. Many hotels are happy to accommodate dietary requirements if given enough notice.
Eating out abroad
- Always carry your translation card, Ā hand it to the waiter before ordering
- Avoid buffets where cross-contamination is almost impossible to control
- Stick to naturally gluten-free dishes where possible, grilled meat or fish with vegetables, rice-based dishes, and fresh salads
- Be cautious with sauces and marinades, Ā these often contain hidden gluten
- Ask about shared fryers, Ā chips fried in the same oil as battered food are not safe
Pack your own emergency supplies
Always travel with a stash of safe snacks in case you can't find suitable food. Gluten-free cereal bars, rice cakes, nuts, and dried fruit are all easy to pack and can be lifesavers when options are limited.
Don't let coeliac disease stop you exploring the world
Yes, travelling with coeliac disease requires more planning than it does for others. But it absolutely shouldn't stop you from seeing the world. With the right tools,Ā especially a reliable translation card,Ā you can eat out confidently, communicate your needs clearly, and focus on enjoying your trip.
Download our 14-language coeliac travel cards before your next trip and travel with total peace of mind.