23 September, 2025
Travelling is an exciting opportunity to explore new places, cultures and cuisines. However, with coeliac disease, it can also bring unique challenges and fears. As you know Coeliac disease is an autoimmune condition where consuming gluten—even in small amounts—can trigger severe symptoms and long-term health complications. This makes it essential to avoid gluten entirely, even while on holiday.
The good news? With careful planning and the right strategies, you can enjoy your travels without compromising your health. In this blog, we’ll explore practical tips for travelling as a coeliac.
The Challenges of Travelling with Coeliac Disease
Travelling as a coeliac often means navigating unfamiliar cuisines, language barriers, and limited gluten-free options. Here are some common challenges you may face:
Language Barriers: Explaining your dietary needs in a foreign language can be difficult, especially if gluten-free diets are not well understood in the region. Some Asian, sub-Saharan African and other regions of the world have low rates of Coeliac diagnosis and hence a lower awareness of gluten and the seriousness of coeliac. This doesn't make it impossible to travel there!
Cross-Contamination Risks: Shared cooking spaces, buffets, and lack of awareness about cross-contamination can increase the risk of accidental gluten exposure.
Limited Food Options: In some destinations, gluten-free options may be scarce, making it harder to find safe meals.
Uncertainty About Ingredients: Local dishes may contain hidden sources of gluten, such as soy sauce, flour-based thickeners, or breadcrumbs. Australia has excellent food labels around allergens but this is not the case world wide. Some international products are also made with different ingredients (eg: packets of chips) so just because it’s GF in Australia, don’t assume it will be overseas. Check labels before eating!
These challenges can feel overwhelming, but with the right preparation, you can minimise risks and focus on enjoying your trip.
Tips for a Safe and Enjoyable Gluten-Free Journey
Plan Ahead
Research is your best friend when travelling as a coeliac. Apps like "Find Me Gluten Free" or "Gluten-Free Passport" can help you locate safe dining options. Read up on blog posts by searching for your destination and traveling as a coeliac.
In places where eating gluten free is harder, such as Japan, China, Bolivia and the Middle East, finding some options for the day ahead is helpful. Without planning, you can be lost in Tokyo spending hours trying to find a gluten free meal instead of sightseeing.
Download Google Maps offline so that you can search even if you don't have internet available. Within the maps app you can then search for gluten free or search specifically for a gluten free restaurant you've found ahead of time. Frequently gluten free restaurants are small and locals won't be able to direct you there.
Consider booking accommodations with kitchen facilities so you can prepare your own meals if needed. This gives you full control over what you eat and reduces the risk of cross-contamination.
Most airlines will offer a gluten free meal upon request but may not have options available without prior organisation. Generally meals need to be ordered at least several days prior to the flight departing.
Travel with Coeliac Language Cards
Carry coeliac travel cards that clearly state your gluten-free requirements in the local language. Translating words like "coeliac" or "gluten" without explaining it generally is not helpful for locals reading the card, even if in their native language. Instead seek cards that explain what foods contain gluten (flour, sauces, etc) and tailor it to the region's foods. There's many cards available online for purchase.
I’d recommend travelling with at least two cards: sometimes the cards make people too scared to give you any food so having two cards means you can find what works best on the go. Carry the cards either printed out or screenshots on your phone (for when you don’t have internet). In some countries, waitstaff might take your phone to the kitchen to show the cook so depending on your comfort level, you might prefer a piece of paper to give them.
You can try to learn key phrases before going away but remember that some languages have slight variations in pronunciations that mean entirely different words.
Download the Google Translate or other app and you can use this to finesse and answer questions from chefs and food servers. You can download the language of where you are traveling to ahead of time.
If you have Internet access, Google also has the ability to translate from a photo so you can translate food labels on the go.
Pack Gluten-Free Essentials
Always have a stash of gluten-free snacks on hand, especially for long flights, train rides, or remote destinations. Pack items like protein bars, biscuits, muesli bars, or instant gluten-free meals. These can be a lifesaver when safe food options are limited. Check on your destination regarding any import laws around food but general rule of thumb is that Australia is stricter than most countries and unopened packaged foods are generally safe. Having a letter for your doctor or dietitian might help in some situations to state that you require specific foods for medical reasons.
Be Cautious with Cross-Contamination
Cross-contamination is a significant risk when dining out. Ask detailed questions about food preparation, such as whether separate utensils, cookware, and surfaces are used for gluten-free meals. Avoid buffets or shared condiments, as these are common sources of contamination.
When in doubt, stick to simple, naturally gluten-free foods like fresh fruits, vegetables, plain proteins, and rice.
Research Local Cuisines
Familiarise yourself with the local cuisine to identify naturally gluten-free dishes. For example, many Asian cuisines feature rice-based dishes, while Mediterranean diets often include fresh vegetables, meats, and gluten-free grains like quinoa. In Mexico, they'll traditionally use corn based products but in more touristy areas, they'll use wheat based products. Remember that different regions of a country will have different cultural influences on food. For example in the north of Vietnam there’s more likely to be wheat based soy sauce used from the neighbouring Chinese influence but in the south it’s more like (but not guaranteed) to be gluten free version.
Consult a Dietitian Before You Go
A dietitian specialising in coeliac disease can provide personalised advice tailored to your travel plans. They can help you:
Identify safe food options at your destination.
Plan balanced, gluten-free meals to maintain your health while travelling.
Address any concerns about managing your condition abroad.
Why Speak to a Dietitian?
Travelling as a coeliac doesn’t have to be stressful. With the right guidance, you can enjoy your adventures while staying healthy and gluten-free. Our expert dietitians specialise in coeliac disease and gut health. They are here to support you every step of the way.
Whether you’re planning a weekend getaway or a month-long adventure, we can help you feel confident and prepared. From meal planning to navigating local cuisines, our dietitians provide practical, evidence-based advice to make your travels worry-free.
Don’t let coeliac disease hold you back from exploring the world. Book an appointment with our dietitians today and take the first step towards stress-free, gluten-free travel.
Appointments available in Moonee Ponds or online.
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