Food today comes with all types of substances and chemicals, making it hard to know what you’re really eating.  For instance, additives, butterfat, caffeine, coloring, emulsifiers, lactose, gluten, and more.  Gluten, the last on this partial list, is a sticky substance that naturally occurs in some foods.  Wheat is one type of food where gluten is found.  So travelers with Celiac disease and gluten intolerance need to be armed with some strategies for avoiding gluten.  First of all, keep in mind the other gluten-rich or gluten-laden culprits.  Included in this list are rye, barley, and oats which can be contaminated.  In addition, be on the lookout for foods and drinks with hidden gluten.  In what follows, are some tips for keeping your trip gluten free.

1.  Shop for and prepare food ahead of time

Shop well ahead of your trip by visiting your local grocery store or a website dedicated to providing gluten-free products, such as the “Gluten Free Palace.”  You can even buy products like muffins, pretzels, bagels, etc. in bulk.  Pack such items for your trip, and be sure you have extras in case you experience trip delays or extra hungry moments.

If you are traveling by air, any condiments such as dipping sauces, must be in clear containers with a 3.4 ounce maximum.  The Transportation Safety Administration’s website indicates food must be wrapped or in containers that can pass through the X-ray machines.

Cooking ahead is another good idea for people who are unable to consume gluten.  If you prepare small portions and freeze some for traveling, you can have your own ready-to-eat gluten-free meal while traveling.

In particular, if you are traveling in a vehicle for many hours, it is wise to pack two to three gluten-free meals and gluten-free snacks and drinks to take along with you for the day.  That way, you do not have to rely on stopping to eat at questionable restaurants.  Be sure to take along a cooler for your food that is filled with ice or one that plugs into your car.

2.  Ask others for tips

Align yourself with people with Celiac disease or gluten disorders to see if they might have some good suggestions for traveling gluten free.  Celiac.com is a good example of a membership forum for such individuals.  Before you embark upon a trip, utilize the group forum or Facebook community for information on making a journey without gluten woes.

For example, you may want to ask others for recommendations on restaurants that cater to gluten-free diets.  Then you can contact these restaurants ahead of time to ensure that they will be able to cater to your needs once you arrive at your destination.

A site such as TripAdvisor.com can also offer you a starting point for the information that you are looking for.  In addition to getting recommendations for appropriate restaurants, you can ask others for information on nearby grocery stores that sell gluten-free items, as well as hotels that offer kitchenettes, fridges, and microwaves.  You may want to pack your own toaster though, or make sure to bring special bags to protect your food items that are being toasted or microwaved.

3.  Forewarn family members or friends

If your vacation involves visiting family or friends, be sure to provide them advance warning of your dietary requirements.  You may even want to send them information on your condition, and the reasons why you need to avoid gluten.  This can help prevent awkward moments when you arrive, allowing that person you are visiting to ensure that he/she has taken proper precautions before and during your visit.

In conclusion, there is no reason to shy away from traveling if you plan ahead & do some preparation.