Gluten-free while on the go

Author(s):  Dr Sherilyn Houle

A sizable proportion of travellers avoid gluten for various reasons, including celiac disease (prevalence estimated at 0.5% to 1% of the general population), IgE-mediated wheat allergy (0.3% to 1.2% prevalence), and nonceliac gluten sensitivity (0.2% to 13% prevalence), among others.¹ Adherence to a gluten-free diet can be especially challenging when travelling abroad due to varying food labelling standards or language barriers when communicating with restaurant staff or other hosts about food allergies or intolerances.

Pre-travel preparation on how travellers will access gluten-free food abroad can help to ensure a pleasant trip. Travellers should familiarize themselves with local dietary customs including the ingredients used for commonly-eaten food products.² For example, in Asian cuisines, gluten exposure can occur through wheat-based noodles (e.g., chow mein, lo mein, udon), dumpling wrappers, breading (including around deep-fried dishes such as spring rolls or egg rolls), or sauces that may contain wheat as a fermenting agent or additive such as soy, teriyaki, hoisin, or oyster sauces.³ If uncertain, rice-based dishes and products made from rice flour should be chosen. ^3,4 Additionally, cheese, fruit, vegetables, and nuts are gluten-free and are often available worldwide.⁴

Travellers should also identify accommodations and restaurants offering gluten-friendly options and carry a card or saved message on a mobile device that describes these dietary requirements in local languages.^2,4 Gluten-free airline meals can often be requested but may need to be done in advance, and travellers should carry gluten-free snacks to consume between meals or when physically active in settings with fewer food options.^2,4 Risks of cross-contamination with gluten are higher when food is prepared in a shared kitchen, served in a buffet, or prepared by a street food vendor, so these should be avoided if possible.²

Additional tips for travelling gluten-free are available from the Celiac Disease Foundation, at https://celiac.org/2023/06/28/traveling-gluten-free/.

References

[1].  Gluten-related disorders: Celiac disease, wheat allergy, and nonceliac gluten sensitivity.  Cabanillas B ‐ Crit Rev Food Sci Nutr 2020;60(15):2606-2621 [link]
[2].  Gluten-free journeys: an evaluation of online travel health information for patients living with coeliac disease.  McGinley SM, Connor BA, Flaherty GT ‐ J Travel Med 2026;33(1):taaf092 [link]
[3].  Gluten in local Asian cuisines and recommendations for travellers.  Charoensakulchai S, Onwan M ‐ J Travel Med 2026;33(3):taag001 [link]
[4].  Tips for Traveling Gluten-Free.  Celiac Disease Foundation [link]