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How to Go Gluten-Free When You Travel

Here are some easy gluten-free travel options.

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For most individuals, seeking options while on gluten-free traveling can’t be avoided. This can be difficult when you are on the go trying to stay gluten-free. When you commit to a way of life, going back to how things used to be can be hard. Maintaining a certain diet or avoiding certain ingredients can be especially difficult if you travel a lot. Gluten is a particularly tough ingredient to avoid. It is found in wheat, which is typically a big part of our normal diet. However, recent studies have suggested gluten can have many disadvantages for a wide range of people. If you have followed me for a while, you already know that I was diagnosed with celiac disease many years ago. For me and for many others, it’s a way of life now.

Celiac disease is the most common disease caused by gluten. Other disorders caused by gluten are gut inflammation, intestinal permeability, and damage to the gut microbiome. If you are strictly avoiding gluten, traveling to a new place with different food options can be challenging, but it is not impossible.

Here are some ways to maintain your gluten-free diet while traveling.

  • The internet is a blessing; you can use it to easily find out if nearby restaurants can accommodate gluten-free meals. You can also search restaurants ahead of time, so you know where you find gluten-free meals before you arrive or during your travel.
  • Ask the hotel you stay in if they have refrigerators and microwaves you can use. 
  • Packing dry nutritious items like energy bars and nuts is a good idea to fill up on in case there is not a gluten-free option readily available. 
  • You can search for groups nearby that support gluten-free diets. Then ask them for suggestions, or you can simply ask restaurant owners if they serve gluten-free food. 
  • In airports, look for yogurt, salad, grilled chicken, plain hamburgers, and other gluten-free standbys at the airport. 
  • There are many restaurants that may not have gluten-free options on their menu but can provide something if asked. If you are traveling to a foreign country, print out your gluten-free needs in the language of the foreign country that you are traveling to. This will help convey to them the kinds of food you need, and help them better cater to your needs.
  • Avoid most condiments, especially soy sauce.

Prepare and Stick with the Basics

For people with celiac disease or dermatitis herpetiformis, the effects of straying from this diet might not be instant, but they have delayed effects that can have long-term consequences. Straying from this way of eating is not an option, so preparing gluten-free biscuits, hummus, or sandwiches for a shorter trip is an excellent way to stay consistent with your diet. Away from home, the internet and research will be your best friend. Stick to the basics of your diet like fresh fruit and vegetables, lean meats, unprocessed products. This will help ensure you will enjoy your travels to the fullest. Read this if you want to learn some signs you should you be on a gluten-free diet?

If you would like to learn more about my Restore Your Gut Health program.

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I'm Laura, your go-to gut health nutritionist!

Certified holistic nutritionist, nutrition and wellness author, content creator, and author. I teach women how to discover effective ways to become the healthiest version of themselves. My refreshing new approach to nutrition and healthy living have inspired many to make positive healthy lifestyle changes.

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