Pre-trip Planning Guide
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My son was diagnosed with Celiac in December of 2013, just days before we were scheduled to go to California for winter vacation. The doctor who diagnosed him said to us, “Go to California, do your best to eat gluten free and we’ll talk when you get back about how to properly do this”. We did just that. We went to California, ordered things that were marked GF or that didn’t seem to have gluten in them and went about our business. My son continued to be sick throughout that vacation. When we returned, we went back to the pediatric gastroenterologist who proceeded to tell us to get rid of our toaster because it could never be cleaned free of gluten, remove all wooden utensils, non-stick pans that have any scratches, plastic cutting boards and on and on. Wow! We had NO idea!
In the ensuing years, we all learned a lot about living a truly GF lifestyle. We were fortunate enough to be able to replace everything in our kitchen that could be a potential for cross contamination. Not everyone can do this. We chose to keep our kitchen at home completely free of gluten so that our son would know that he had a safe place. Again, not everyone can do this. Little by little, we began to experiment again with dining out and traveling. We had the NIMA sensor which had its many limitations, but saved us from accidental contamination on countless outings. It allowed us to speak with the chef and figure out what the contamination was from before eating the food. On one such instance, we were in Peru, about to go to Machu Picchu. We were staying in Ollantaytambo the night before at a lovely hotel by the train station. I had called in advance and they explained how they could prepare our meals free of gluten. We got there, they helped us choose GF options and they prepared our meal. It tested positive for gluten. It was a very small kitchen and they were only preparing our food at the time. We spoke with the chef who guaranteed that all ingredients were GF. He remade our son’s dinner. It again tested positive. It wasn’t until he walked me back into the kitchen and showed me what and where he was preparing the food, that I noticed they were hanging pasta to dry over the prep table. The loose flour from the pasta was falling right into the GF food he was preparing for us. They were incredibly apologetic and went on to successfully make our dinner and breakfast the next morning completely GF. There have been countless times both in our home city as well as when traveling that mistakes have happened. If you have the opportunity to use a gluten tester, I highly suggest it. My son will no longer use his NIMA sensor. He feels it takes too long and makes everyone socially uncomfortable. I am hopeful that a better option will come along! In the meantime, there are lots of things that you can do in advance of a trip to maximize your success and reduce your anxiety.
Car vs. Air
This makes a difference in what you can bring. When traveling by car, I recommend finding a place to stay that has a kitchen. You can easily bring some basics to ensure that you have a safe place to have at least some of your meals. What to bring when traveling by car?
One or two basic pans (a nonstick pan for eggs and a cast iron pan or stainless pan for searing)
A spatula - most are plastic and could easily harbor gluten
A colander/strainer - if you are planning to make pasta, you want to know that you have one that is safe!
A grill mat - These are extremely light and portable and ensure that the grill where you are staying is safe. Place the mat on the grill grates and your food on the mat. Your food cooks perfectly with grill marks and all!
Zip top bags and food storage containers
Toaster bags protect against cross contamination in a toaster and take almost no space!
Cutting board - this is an important one as most anywhere you go they will have a plastic cutting board that will harbor gluten!
Pantry staples - This will be different for everyone but could include snack foods, flour blend if you plan to bake, pancake mix, spices, tea/coffee, sweeteners, etc. You know where to find all your favorites at home, you might not have the same success when in another city.
Snacks for the road! - Depending on the length of the trip you may or may not need snacks. However, in case you can’t find a place to stop along the way, it is a good idea to have them as a backup.
When traveling by car, I also recommend plotting out your route and looking for some GF restaurants along the way. Findmeglutenfree.com is great for this! The last thing you want is to be hungry and have nothing safe to eat!
If you are traveling by air you will be more limited in what you can bring. In some foreign countries where GF food is harder to find, you might still be better off staying somewhere with a kitchen. You won’t be able to carry as much with you. You might bring a cutting board, grill mats and some utensils in your luggage if you are planning to check your bags. You might even be able to pack a lightweight skillet. When traveling abroad, you can request a GF and/or DF meal on the plane. BEWARE however, that they frequently do not have both GF and DF, they frequently make mistakes, don’t even have a GF meal for you after you have requested it, or it just might not be to your liking. For these reasons, I always carry food with me on the plane that will keep me throughout the flight and for at least a few hours in my destination. Even the best destinations, when you first arrive may not be quite ready for you. Having snacks to hold you over until you can get a safe solid meal is always a good bet!
Bringing food on the airplane has the same limitations as anything else. No liquids greater than 3oz. This includes foods like yogurt, soup, smoothies, hummus, etc. You can get a note from your doctor allowing you to carry “medical foods” through security that should remove these limitations. Just in case, I always travel with snacks such as: nuts, chocolate, cut up vegetables, fruit, bars (macrobar, RXbar, kind bar, etc), dried fruit, grass fed meat jerky, etc. Be sure to check in advance as to what food stuff can be brought into the country that you are traveling to. I once traveled to Mexico with a banana in my bag. I was quickly met by fruit sniffing dogs and security letting me know that I could not bring fruit into the country!
Where to stay
When possible, it is always nice to stay someplace that has a kitchen as a backup. I have found that airbnb/vrbo type places are a great option. Timeshare units are another great option. If you do not own a timeshare, you can frequently rent them out. In most cities you can find a grocery store with fresh produce, proteins and many staples. Many grocery stores today give you the option to shop online and have food waiting for you at your unit. Just beware of the kitchen surfaces, utensils, cutting boards, pans. Again, call ahead to know what you want to bring from home.
Most bed and breakfasts do not have great GF/DF options, but research ahead of time. I found a wonderful BnB in the Lake District of England called Leonard’s Field House where the owner had Celiac. There is also a wonderful all GF BnB on Maryland’s Eastern Shore called the Inn Berlin. There are more in Napa, California and all over the world. Take the time to research in advance. These can be very nice options.
I have found that most of the large brand US hotels who are accustomed to catering do a good job of handling GF and DF needs. Having said that, I always call ahead and speak with the general manager and/or the food/beverage manager. Don’t just assume. Also ask to be sure that there is a microwave and refrigerator in your room. You want to be able to store/ heat leftovers.
Where to dine
The concierge at most large hotels can also help you find gluten and dairy friendly restaurants. I also find that findmeglutenfree.com is a great resource in most US cities as well as many places abroad. Facebook is also a great resource! You might not think of this, but there are many regional groups that can provide you with wonderful recommendations from people who live in the area. I run the facebook group “Gluten Free in the DMV” where people all over the Washington DC, Maryland and Virginia area ask dining questions and love to give their feedback and suggestions! If you are leaving the country, I highly suggest finding the Celiac Disease organization/support group for that country. They can frequently assist you with restaurant recommendations and locally translated dining cards. Check google for how to spell Celiac in different countries, it is frequently spelled Coeliac. While there, learn how to say gluten free and/or dairy free in the language of the country you will be visiting! In addition, here is a link to where you can purchase Gluten free dining cards explaining your dietary needs in various languages. I think it could be a great help depending on where you are traveling!
Cruising
I have yet to cruise GF/DF, however I have been told that many cruise lines are now doing a wonderful job accommodating those of us who have dietary needs. Be sure to contact any cruise line you are considering in advance of your travels to find out exactly how they can accommodate you. In most instances, you will meet with the culinary team once on the ship to discuss your needs. I also suggest reading reviews on Trip Advisor, Yelp and Google as to other people's experiences on the specific ship and cruise line prior to booking.
All inclusive
This is another area that I have yet to delve into. In general, any buffet type dining situation is not safe for those with Celiac. The risk of cross contamination is far too high, even if the food itself is free of gluten. I have heard of people finding success at a variety of all inclusive resorts and cruises who use this type of dining. I would urge caution however. Do your research in advance. Find out if they are willing to serve you from the back using cross contamination precautions.
Traveling with children
Traveling with children always brings its own challenges depending on their ages and needs. If you are traveling with children with dietary restrictions this can be exaggerated by hunger and fear of the unknown. Children frequently don’t understand all the research that went into the trip in advance of your arrival. They may feel anxious about being able to eat safely or feeling sorry for themselves if others in the group can enjoy things that they cannot. Be aware of their feelings and be sure to have lots of snacks that they will love to carry them over. This is not a time to stress about the health benefits of food. Keep them safe and able to enjoy their vacation!
Finally
This is a lot of homework to do before a trip. I understand that fully. However, it makes a huge difference for you and all those that you are traveling with to know what to pack, where to go, where to stay and where to shop and eat in advance. The time that you take in preparation for your trip will pay off in spades when you can fully enjoy your vacation! Bon Voyage!