6 Tips for Maintaining a Gluten-Free and Clean Diet While Traveling

Travel can pose significant challenges when it comes to preserving a clean and gluten-free diet. Between navigating unfamiliar territory and limited food options on the go, it’s easy to stray from your healthy eating strategies. However, staying true to your dietary needs while traveling is crucial for maintaining energy, well-being, and avoiding any adverse reactions to food. And if you're like me, you're going to want some refined-sugar free, grain-free bread, which might be difficult to locate. This guide aims to provide practical tips for clean eating while traveling, ensuring that you may enjoy your journey without compromising on your gluten-free and other clean eating commitments. 

Pre-Trip Planning

One of the first things you will want to tackle is researching your destination. I cannot emphasize enough how much this has helped me with preserving my health while vacationing. Take some time to locate health-conscious and gluten-free restaurants near where you are staying, and along your travel route. You can also check for local markets and health food stores so you can stock up on snacks or ingredients. These two gluten-free travel tips alone will considerably help with maintaining your diet on vacation! You can also pack gluten-free snacks and other essential food items. Some suggestions of non-perishable food items include: nuts, seeds, dried fruits, gluten-free crackers, and protein bars. Another great tip that can make things easier on you would be shipping some of your favorite foods to your destination. When we think of packing food, we are often discouraged by airport requirements limiting our choices. So it may not occur to us that we can easily ship food items to most places. For instance, if you want some high-quality gluten-free, refined sugar-free bread, you can visit our online store and place an order to meet you at your destination. It’s like a fun gift when you arrive! Whenever I travel, I will either ship some gluten-free bread and bagels—or pack them—so there’s one less thing to worry about. Last, you can actually book tours in many places now that are focused on gluten-free dining in other countries, and they are immensely popular. Search online, and you can find many different options.

Navigating Airports and Flights

Finding gluten-free and clean eating options can be a challenge in the airport, but with some planning, it’s definitely manageable. For gluten-free airport food and healthy airport eating, I start by identifying restaurants and kiosks that offer fresh, whole foods. Many airports now have dedicated health-conscious eateries and stores with gluten-free options. When it comes to flights, requesting gluten-free airplane meals in advance is a must. Most airlines allow passengers to pre-order special diet meals, but it’s important to confirm these requests a few days prior to departure. If you travel and struggle with dietary restrictions, you might consider bringing your own meal. This approach might alleviate some stress, and guarantees that your needs are met. My personal approach is to bring my own snacks and meals on the plane because I am wary of the unhealthy options they tend to offer. I have also been discouraged by stories of individuals ordering gluten-free meals, only to be provided with something that definitely contains gluten. I therefore highly recommend reaching out to your airline to find out their limitations for packing food, and the specific ingredients used in their in-flight meals.

Stays in Hotels and Accommodations

If you are looking for some gluten-free hotel tips, you have come to the right place! Finding healthy travel accommodations is not difficult, and it assists with keeping you accountable. Try choosing accommodations like kitchenettes or refrigerators in your hotel room—even mini-fridges—which are great for storing clean snacks. If I am looking for a full kitchen, I will often opt for an AirBnB, providing me with the opportunity to explore new ingredients and make sure those ingredients are nutritious. Which neatly brings me to my next piece of advice: when traveling, you do not have to eat every meal at a restaurant. In fact, grocery shopping while traveling can be a wonderful experience. You can find local markets for your gluten-free ingredients, and if you take care of this upon arrival, you can have everything ready to go so there’s no stress for the rest of your stay. Try stocking up on fresh fruits, vegetables, and other clean eating essentials.

Eating Out Safely

Clean eating at restaurants is no longer as difficult as it once was, but during travel gluten-free dining out might be a little trickier. It’s extremely important to communicate your dietary needs clearly to restaurant staff. And if you did your pre-planning, finding restaurants with healthy eating options should be a breeze. Assuming you are spontaneously searching for somewhere to eat, you can also utilize gluten-free travel apps. That’s right, healthy eating apps can be invaluable on vacation, especially if you are exhausted and not in the mood for sorting through a bunch of restaurants. We recommend apps like Find Me Gluten Free, HappyCow, Seed Oil Scout or Gluten Dude.

Snacking Smart

To maintain energy levels and continue sticking to your dietary goals, snacking smart is indispensable. Make sure to pack healthy travel snacks such as fresh fruit, veggie sticks, gluten-free granola, and nut butters. These gluten-free portable snacks are convenient and nutritious, helping you avoid the temptation of less healthy options. Avoiding processed foods is also important because they often contain hidden gluten and other unwanted additives. Stick instead to whole foods, and make it a habit to carefully read food labels to ensure your snacks are truly gluten-free and align with your clean eating principles. By planning ahead and choosing the right snacks, you can stay on track with your diet no matter where your travels take you.

Staying Hydrated

Our travel hydration tips are quite simple and straightforward. Basically, staying hydrated while traveling is vital. If possible, opt for carrying a reusable bottle and drink plenty of water throughout the day. Especially during flights, or when the weather is particularly hot. You should also stay away from sugary drinks and sodas. Opt for healthy travel drinks and gluten-free beverages like herbal teas and fresh juices.

Staying gluten-free on the go might seem difficult or stressful, but with these few travel tips for healthy eating, you can manage it with absolute ease. Just make sure to plan ahead and be proactive with your dietary needs. It is entirely possible to enjoy your holiday without compromising on your health.

While you're out traveling, also make sure to continue to read labels and watch out for refined sugar!