Traveling on a Gluten-free Diet

You’ve saved up for a big vacation abroad and you’re super excited…and a little nervous because you have some dietary restrictions.

Having worked with patients for over 25 years, I can tell you the first step about traveling successfully is to make a decision before you go.

Here it is:

Do you want to feel great on your trip and enjoy the sites unique to whatever country you’re visiting? 

Or…

Have you decided you want to eat whatever you want while you’re away and “deal” with the repercussions when you return home? (And of course see the sites, etc.)

I have discovered the decision is important and it’s one you should make before you leave home. If you opt with feeling great during and after your trip, you will make the effort, just the same way you do at home, to discover the ingredients of the food you eat and avoid foods that are suspicious or for which you cannot get adequate information.

I know doctors, yes doctors, who tell their patients to “do their best” but don’t stress about it and just have a good time when they travel. I guess the definition of “good time” is what should be discussed. For me, a good time is feeling great while I explore and photograph (that’s my thing) a new country. For others, a good time means eating a lot and cheating on their diet.

The truth of the matter is that I know plenty of patients who have fallen ill during their vacation – in a foreign country! What could be worse? You’re not at home; you’re away from the doctors you trust, you’re in a hotel and you feel terrible because you ate something that disagreed with you.

Is that a good time? Not for me!

Yes, I have traveled to several countries and remained completely gluten-free (dairy-free and plant-based as well, but those are my restrictions). Did I have a great time? Absolutely! Did I think the gelato in Italy looked yummy? Of course. So I took a picture of it!

The truth of the matter is that if you want to remain gluten-free, dairy-free, or whatever your dietary restrictions are, you can do it. Does it take some vigilance and effort? Of course. But it does here in the U.S. too.

The upside of making the decision to continue avoiding what you react poorly to is that you’ll enjoy every moment of your vacation. The downside of cheating is that you may get ill while you’re still there or when you return home. Life is especially busy when you return home from being away. Do you really want to take two or three weeks to recover from your vacation?

Two or three weeks could be an understatement. What about the person who cheats and initiates a serious autoimmune disease? Was that worth it? I’m not trying to be depressing but I’ve seen it. I’ve sat across from patients who decided to cheat only to discover their entire health status suffered as a result. Sometimes it couldn’t be reversed.

The beauty of eating fresh, real ingredients is that you know what they are and you’ll feel great eating them. I enjoy having tons of energy to walk and explore a new city. Why get slowed down from the effects of bad food?

If this isn’t what you want to hear, I’m sorry. I’m the one who gives my patients the unadulterated truth; I won't sugarcoat it.

Vegetables, fruits, salads, beans, nuts – in their pure state they are clearly gluten and dairy-free. Is there a sauce or dressing? Ask for it on the side until you can confirm what’s in it. If you can’t, get some olive oil and balsamic vinegar and make your own dressing.

The facts are that if you want to avoid gluten you can. If you want to make excuses as to why it was “impossible” you can do that too. I recommend the former.

Tips

Pre-trip:

1. Makeup cards (or have downloaded on your smartphone) that say you can’t eat gluten in the language of the country you are visiting. I did this in Italy and it was a lifesaver.
2. Begin subtly changing time zones about 3 days before your trip to make acclimation easier. If you’re flying to Europe, as an example, start going to bed and waking up a little earlier.
3. Boost your immune system prior to your trip. The recirculated air in airplanes places you at an increased risk of getting ill. No one needs that during vacation!

I recommend vitamins C, D, A, and Echinacea. I have an entire travel package on my site if you want to check it out.

4. Hydrate for several days prior to your trip. If you already consume enough water, nothing much for you to do, but if you are of the majority of Americans who are dehydrated, gets those 8 glasses of water in to boost your immune system and detoxify before your long flight.
5. Grab your favorite protein bars, nuts, snacks, or protein powder, and place it in easy to grab baggies for your plane flight.

Flight day:

1. I know you don’t like going to bathrooms on planes. Believe me, it’s worth it when you avoid jet lag and boost your immune system by remaining hydrated.
2. Comfortable socks. Feet tend to swell on long flights. Bring some comfy socks so you can be comfortable and remember to get some exercise when you’re not sleeping. Walk up and down the aisles to help circulation and avoid blood clots. Another reason to stay hydrated – you’ll be forced to get up!
3. Comfortable clothes plus a change in case someone spills something on you during the flight. No more explanation needed!
4. Immune boosting vitamins to take during the trip. The same vitamins you’ve been taking leading up to the trip you should continue during your flight.
5. Melatonin to assist you in sleeping during the appropriate hours of the flight. Melatonin is a very safe hormone and one that is great to use to help change time zones faster. If, during your flight, you would be sleeping at your destination, take some melatonin about an hour before you need to fall asleep and put an eye mask on. If you can’t sleep right away, at least rest with your eyes closed. Jet lag will be appreciably less when you arrive.
6. When you’re not sleeping, have healthy snacks on hand to stave off hunger. Plane food is awful… it just is!

During your trip:

1. It’s just always a good idea!
2. Have enzymes on hand to take with each meal. Unless it’s a breakfast consisting of just fruit or foods that are so pure you know they couldn’t possibly contain gluten, even from contamination, I recommend you take enzymes that break down any cross-contamination from gluten (and dairy) you may receive.
3. Take probiotics daily. Bring these with you to help balance the “new bugs” you’ll be introduced to in a new country. Different soils and different areas of the world all have their own organisms. Boosting your immune system with vitamins while taking probiotics can help your system adapt to the changes.
4. Bring snacks each day. When you’re hungry, you’re hungry. You don’t want to cheat out of desperation. Always have something on hand that will tide you over until you find something safe to eat.
5. Enjoy discovering new gluten-free and/or plant-based restaurants, while making new friends, at your destination.

I hope this inspires you to travel to exotic lands or perhaps just a new state or city. Wherever your travels take you, enjoy the freshness of produce and perhaps introduce yourself to a new food you’ve never heard of – as long as it’s not a grain potentially related to wheat!

It is a nice time to eat light and enjoy the food at its freshest! I hope you have wonderful and healthy adventures.