Gluten Free Be
For those who follow a gluten-free diet, traveling can sometimes be challenging. From language barriers to unfamiliar cuisines, it can be difficult to navigate food options while abroad. However, with a little preparation and knowledge, it’s possible to enjoy delicious gluten-free meals while exploring new destinations. In this blog post, we’ll share five tips for eating gluten-free while traveling abroad.
Research ahead of time
One of the best ways to ensure that you can eat safely while traveling is to research restaurants and food options before you leave home. Many restaurants have menus available online, and you can also check out reviews from other gluten-free travelers on websites like Yelp and TripAdvisor. Look for restaurants that have a good understanding of gluten-free diets and have a track record of catering to customers with dietary restrictions.
If you’re traveling to a country where you don’t speak the language, it’s a good idea to learn a few key phrases that can help you communicate your dietary needs. For example, in Spanish, you might say, “Soy celiaco/a” (I am celiac) or “No puedo comer gluten” (I cannot eat gluten). This can be especially helpful when ordering in restaurants or at markets.
Bring snacks with you
Even with the best research, there may be times when you can’t find a gluten-free meal or snack while traveling. To avoid going hungry, bring some gluten-free snacks with you on your trip. This could include things like protein bars, nuts, or dried fruit. These snacks can also come in handy during long flights or train rides, where gluten-free meal options may be limited.
Be cautious of cross-contamination
Cross-contamination occurs when gluten-free food comes into contact with gluten-containing foods, utensils, or surfaces. This can happen easily in restaurants, where shared kitchen spaces and cooking tools can make it difficult to avoid. To minimize the risk of cross-contamination, it’s important to be clear with restaurant staff about your dietary needs. You may also want to consider bringing a gluten-free restaurant card with you that explains your dietary restrictions in the local language.
Embrace local cuisine
While it may be tempting to stick with familiar foods while traveling, you may miss out on some amazing gluten-free options by doing so. Instead, embrace the local cuisine and look for dishes that are naturally gluten-free. For example, in Japan, sushi and sashimi are often made with rice and fish, which are both gluten-free. In Italy, polenta and risotto are traditional dishes that are typically gluten-free as well. By trying local foods, you’ll have a more authentic travel experience while also enjoying delicious gluten-free meals.
Pack gluten-free translations
If you’re traveling to a country where you don’t speak the language, it can be helpful to pack some gluten-free translations with you. These can be especially useful when shopping at markets or grocery stores, where ingredients may be listed in a language you don’t understand. Gluten-free translations can also help you communicate your dietary needs to restaurant staff. There are several free translation apps available, such as Google Translate, that can be downloaded to your smartphone before you leave home.
In conclusion, eating gluten-free while traveling abroad may seem daunting, but with some research and preparation, it’s definitely doable. By researching ahead of time, bringing snacks with you, being cautious of cross-contamination, embracing local cuisine, and packing gluten-free translations, you can enjoy a safe and delicious gluten-free travel experience. So, pack your bags and get ready to explore the world, one gluten-free meal at a time!
