How to Travel with Food Allergies: It’s Possible!
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Traveling Safely with Food Allergies
I love to travel, but having food allergies means that every trip requires extra planning. Being away from home, where I can’t control every ingredient in my meals, can feel overwhelming. Yet, with the right preparation and mindset, I’ve learned how to travel safely with food allergies while still embracing my sense of adventure.
While traveling, every meal carries the potential risk of an allergic reaction. Though I’m fortunate that my reactions are not life-threatening, they can still be severe. A single misstep can leave me bedridden for days with migraines, sneezing, coughing, brain fog, extreme fatigue, hives, and other symptoms. Because of this, I take my travel planning seriously, ensuring I set myself up for success before, during, and after my trip.
Before the Trip
Planning ahead is crucial when traveling with food allergies. Taking the time to research, prepare, and communicate your needs before your trip can make all the difference in having a smooth and enjoyable experience.
1. Contacting the Airline
Not all airlines accommodate food allergies in the same way. Some offer allergy-friendly meals, while others may allow early boarding so you can wipe down your seat and tray table. I contact the airline to inquire about their policies and let them know I’ll be traveling with food allergies. I ask if they offer allergy-free meal options and how much notice they need to make these arrangements.
2. Choosing Accommodations
Where I stay can significantly impact my ability to manage the food allergies. I prefer accommodations that allow me the option to prepare my own meals. Here are some options to consider:
- Airbnb or Vacation Rentals – Having access to a full kitchen allows me to prepare safe meals and avoid the stress of eating out for every meal.
- Hotels with Kitchenettes – If renting a home isn’t an option, I opt for hotels with kitchenettes so I can at least prepare simple meals and snacks.
- All-Inclusive Resorts – Some resorts cater to guests with food allergies, but it’s essential to contact them ahead of time to confirm their ability to accommodate your needs.
- Communicate with Hotel Staff – Call ahead to inform them of your dietary restrictions and ask if they can provide an allergen-free menu or make special accommodations.
3. Research Before You Go
It’s always helpful to research the destination in advance.
- Keep in mind that some countries may not have specific food allergies laws, and the restaurant staff may not fully understand the risk of food allergies. Therefore, it’s important that you do your research and compile a list of allergy-friendly restaurants available in the area. You can also check out the post I wrote on my tips on how to eat out with food allergies.
- I’ve found that access to quality food can vary from place to place so I search for local supermarkets, markets, or health food stores where I can buy fresh foods and allergy-safe snacks.
4. Learn Key Phrases
If traveling abroad, language barriers can be an issue. I either memorize or carry translation cards with essential phrases such as:
- “I have a severe allergy to [allergen].”
- “Does this food contain [allergen]?
5. Bring Allergy Cards
Translation apps can be helpful, but I prefer having a printed card to hand to restaurant staff for clarity. I’ve created my own printable food allergy cards and adjust the language as needed. These cards help clearly communicate my dietary restrictions in the local language. If you’d like a copy of my template, let me know, and I’d be happy to email it to you.
If you’re looking for a pre-made card where you can write in your allergens, check this food allergy card.
6. Pack Your Medications and Supplements
I’ve learned how important it is to bring my own medication in case of an allergic reaction. That’s why I always pack them together in a carrying case, including a variety of antihistamines and two EpiPens.
I also travel with vitamins in pill cases and have never had an issue going through security.
However, it’s important to check the guidelines and regulations for both TSA and the country you are visiting. Some countries have strict laws about controlled substances, including certain over-the-counter medications and supplements.
7. Prepare or pack meals and snacks
Is it just me, or do you get extra hungry when you travel? I find myself STARVING, as if I haven’t eaten in days. That’s why I make sure to pack food for both the journey and after we arrive at our destination. I bring a meal and snacks for the trip itself, as well as a backup meal in case our travel is delayed or we can’t find a suitable restaurant upon arrival.
I also like to bring my own herbal tea (yes, I do!). I prefer high-quality tea, which isn’t always available when traveling. Plus, I drink magnesium every night, so I bring individual magnesum packs. when I travel.
Before traveling internationally, check the destination country’s food regulations, as each has specific rules on what’s allowed and what is not. Make sure to pack foods that comply with international guidelines. Expect to declare to customs any food that you are bringing to the country. This information is available on customs websites or by contacting the embassy.
8. Reusable Food Storage
As convenient as disposable containers are, I prefer using reusable ones for both water and food. When driving, I prefer to use glass containers, but if I need to carry food around, I opt for a BPA-free container since it’s much lighter to carry. I also like bringing my own containers because it allows me to pack food for the journey home.
A portable water bottle and silicone reusable food storage bags are essential parts of my packing arsenal. At first, it might feel like a burden, but once you get used to it, you’ll find that carrying your own water and snacks is incredibly convenient.
Travel Day
I find travel days stressful, so to minimize the risk of getting sick, I make sure to prepare in advance to make my trip as pleasant as possible. If you have severe food allergies, it’s important to inform airline/train crew and hotel personnel about your needs, especially for allergies with airborne risks.
1. Bringing Food for the Flight
While TSA allows passengers to bring their own food, be prepared for additional screening while going through security. I pack my food in clear containers and never use aluminum foil. I suggest reviewing TSA’s website for specific restrictions. For example, liquids like sauces or dips may not be allowed unless they meet the standard liquid rules. I always give myself ample time to go through security as I want to ensure I can board the plane with my own easy-to-eat safe meals and snacks. These are some examples of what I bring to eat during the flight:
- Pre-cut fruits and vegetables
- Homemade grain-free sandwich wraps
- Salads
- Snacks (see list below)
2. Stay Hydrated
I’m prone to terrible migraines when I travel, but I’ve found that staying hydrated helps with both migraines and allergy symptoms. Dehydration can make allergies worse, so I always bring a portable water bottle. Many airports now have water refill stations after security, making it easy to stay hydrated throughout the trip.
3. Carry Your Medications and Supplements
I bring my medication in it’s own carrying case, along with the vitamins in my carry-on, making them easily accessible if TSA want to inspect them. If it makes sense for your situation speak with your doctor about getting a doctor’s note and always check the rules and regulations for both TSA and the country you are traveling to.
At Your Destination
Once I arrive, there are additional steps I take to ensure a safe and enjoyable trip.
1. Packed Meals
Travel days can be exhausting, and finding a safe restaurant immediately upon arrival isn’t always feasible. This is why I always bring a backup meal for when I land, so I don’t have to stress about finding food right away.
2. Do a Grocery Run
Even if I’m staying at a hotel, I always visit a local grocery store to pick up fresh foods and snacks. If I’m in an Airbnb, I stock up on essentials so I can prepare meals comfortably.
3. Snacks
As much as I love having everything homemade, the reality is that I don’t always have the luxury of time to prepare my own snacks—especially before a trip. So, I often opt for convenience. The challenge is that, with all my food restrictions, finding suitable snacks while traveling can be tricky.
Homemade Snacks
When I have time, I prefer to make my own snacks at home. A dehydrator is a great appliance for preparing healthy and delicious options. I also enjoy mixing my own trail mix with nuts and unsulfured dried fruits that I can safely eat. Some of my favorite snacks include:
- Grain-Free Crackers
- Grain-Free Granola
- Coconut Macaroons
- Dehydrated Fruits and Veggies
- Trail Mix
Store-Bought Snacks
Since I avoid grains, peanuts, and sulfured dried fruits, I always bring my own store-bought snacks. Having safe options on hand prevents last-minute panic if allergy-friendly choices aren’t available. Some of my go-to clean snacks include:
- Grain-free Tortilla Chips
- Grain-free Granola
- Grain-free Buckwheat Cakes with Almond Butter
- Protein Bars
- Nuts
- Fruit Rolls
- Beef Jerky
- Grain-free crackers with vegan cheese
In Summary
When you travel with food allergies, a little extra preparation goes a long way, and with intention, it can be an easy and enjoyable experience. With careful planning, clear communication, and a heart full of adventure, you can savor each moment of your journey, all while staying safe.
I’ve found that choosing accommodations with kitchens, researching dining options ahead of time, and carrying my own carefully prepared food are the keys to a safe and enjoyable experience.
Remember, you have the power to pack safe meals and snacks that will nourish you, and if cross-contamination is a concern, I suggest you let the flight/train crew, hotel, and restaurants know about your needs, ensuring your peace of mind throughout your travels.
If you have food allergies and a love for travel, let nothing hold you back. With preparation as your guide, the world is yours to explore. Safe travels, and may your journey be as fulfilling as the destinations you reach!
Useful Links
- TSA Guidelines: TSA allows passengers to bring food, but always check their website for specific restrictions TSA Official Site.
- Food Allergy Resources: Food Allergy Research & Education (FARE) provides guidance on traveling with food allergies FARE.
- Country-Specific Regulations: For international travel, review customs regulations and food safety standards for the specific country World Health Organization.
Healthy Packaged Snacks For Adults
Here are some great clean and healthy travel-friendly snacks. If you can’t have these due to your dietary restrictions, find a handful of others that you know you can carry with you while traveling. I like a combination of sweet and savory.
Reusable Beverage & Food Containers
Using reusable containers like water bottles and silicone bags isn’t just good for your health—it’s also easier on your wallet. I always carry my own water bottle since plastic ones can leach harmful chemicals, especially when exposed to heat or reused. I also pack my own snacks, ensuring they’re safe for me. It’s such a simple switch, yet it makes a big difference.
