Traveling is one of the greatest joys in life - seeing new places, experiencing different cultures, and embracing adventure. But when you have Celiac disease, the excitement can quickly turn into stress. How will you find safe food? What if you get glutened? Will you spend the trip worrying instead of enjoying the journey?
I get it because I’ve been there! My first travel experience as a newly diagnosed Celiac was a work trip to Nashville, and it was hard. I didn’t think I’d have much trouble finding gluten-free options, but at one high-end restaurant, the waiter was incredibly rude and told me they had nothing for me. I felt embarrassed and uncomfortable as my colleagues stared at me. I ended up ordering a plain veggie salad with olive oil on the side, but I left that dinner feeling defeated and hungry.
Throughout that trip, I relied heavily on the gluten-free snacks I had packed - protein bars, jerky, and oatmeal packets. It wasn’t until the very last day that I found a place serving gluten-free pizza. Let me tell you, it was the best thing I had eaten all week!
If you’re traveling with Celiac disease, I want you to know that while it can be challenging, it’s absolutely doable with the right preparation! Here are my top tips:
1. Research, Research, Research
Before you book that flight or hotel, take time to research gluten-free options in your destination. Look up local restaurants, grocery stores, and use gluten-free dining apps like Find Me Gluten Free or Fig. You’ll feel more at ease knowing there are safe spots nearby.
Some of my favorite Celiac-friendly travel destinations? San Diego, CA, and New Smyrna Beach, FL, both have amazing gluten-free dining options, and the staff at restaurants were incredibly helpful in making my eating experience stress-free!
2. Pack Smart with Celiac-Friendly Essentials
Your travel bag should always include:
- Gluten-free snacks (I love Chomps beef sticks, Aloha Protein Bars, and Purely Elizabeth Oatmeal from Thrive Market)
- A translation card (if traveling internationally) explaining your dietary needs - you can grab them from The Celiac Space
- Digestive enzymes (just in case!)
- Electrolyte Packets - My favorite is Ultima! I get those from Thrive Market, too.
- Your go-to vitamins & supplements
Want a full list of travel must-haves to help you pack smarter and travel stress-free? Grab my free Travel Essentials Guide. The guide is packed with tips, strategies, journaling prompts, and resources to help you travel smarter, save money, and create unforgettable experiences - whether for business, leisure, or both!
3. Speak Up & Be Clear About Your Needs
One of the biggest mistakes I see among newly diagnosed Celiacs is not speaking up for themselves. I get it - it’s uncomfortable to ask over and over again if a restaurant can accommodate you. But it’s so important to be your own advocate. If a restaurant seems uncertain about cross-contamination or you feel uncomfortable, trust your gut and find another place. Something super helpful for me after my diagnosis was downloading the app The Celiac Space - it helped me learn how to be an advocate for myself, plus it offers amazing resources!
4. Book a Stay with a Kitchen
4. Book a Stay with a Kitchen
Having access to a kitchen can be a game-changer when traveling with Celiac disease, especially for breakfasts, snacks, or simple meals. Renting an Airbnb or staying somewhere with a kitchenette gives you more control over what you eat, but it’s still important to be mindful of cross-contact.
Shared kitchens can come with hidden risks like crumbs in drawers, shared toasters, old or scratched pans, and cutting boards that have been used with gluten. To make things safer, I like to bring a few simple items with me, such as toaster bags, foil, or my own sponge or dishcloth, so I’m not relying on what’s already there. Wiping down surfaces and choosing simple meals can also help reduce risk. A kitchen can be a helpful tool when you plan for it, but it works best when you go in prepared rather than assuming it’s automatically safe.
5. Lean on Faith During Travel
Traveling with Celiac disease can feel overwhelming at times, especially when plans change or things don’t go as expected. I’ve experienced again and again that God provides in practical ways, often through people placed in my path at just the right moment. That has looked like someone helping me navigate an unfamiliar airport, a kind restaurant manager willing to take extra time, or finding safe meal recommendations from other Celiacs on Instagram or TikTok when I felt stuck.
Before traveling, I always pray over the trip, asking for safety, smooth travel days, kindness in the people I encounter, and no delays. I also ask for discernment and peace, especially when making food decisions on the go. Leaning on faith doesn’t mean everything will go perfectly, but it reminds me that I don’t have to carry the stress alone, even when travel feels uncertain.
Final Thoughts: Navigating Adventures with Celiac Disease
Traveling with Celiac disease can feel intimidating, especially in the beginning, but it becomes much more manageable when you approach it with preparation, patience, and grace for yourself. You don’t need to travel perfectly to travel well. Planning ahead, packing support items, and advocating for yourself make a real difference over time. Faith has been a steady anchor for me while traveling, reminding me that I’m not navigating new places, meals, or situations on my own. Even when plans change or things feel uncertain, trusting God helps me stay grounded and focused on the experience instead of the stress.
If you want to travel smarter and feel more prepared, I’m currently working on Your Travel Essentials Guide: Your Complete Celiac-Safe Travel Essentials Guide, which brings everything together in one place, from packing essentials to practical planning tips. I hope that it helps you feel supported so you can focus on enjoying your trip, making memories, and traveling with confidence. You don’t have to let Celiac disease hold you back from seeing new places. With preparation, support, and faith, traveling can still be something you look forward to.
A Little About Me...
Hello! I’m Jenna - a Christian woman navigating celiac life, cozy routines, and the kind of leadership that begins with slowing down and meeting with the Lord. Around here, I share journaling tips and prompts, simple daily routines, and Celiac lifestyle tips, and gentle, faith-led ways to flourish with intention. My hope is that this space feels like a deep breath, a place where you can settle in, feel supported, and find clarity for your life and business. If you’re looking for a cozy companion for your quiet moments, here’s the tea I make every single morning.
