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Top Gluten-Free Travel Foods and Tips

Healthy Foods and Tips for Safe Gluten-Free Travel

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Gluten-free living is challenging and gluten-free travel is challenge squared! The cardinal rule for safe and healthy gluten-free travel is to plan ahead. Whether by foot, bike, car, boat, train or plane stay nourished all day long with healthy gluten-free foods and resources.

 

1. Tips for Flying Gluten-Free

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The confinement of air travel is the most challenging form of gluten-free travel. When traveling domestically it's easy to pack enough gluten-free foods to keep you nourished until you reach your destination but international travel requires more planning.

When making an international travel reservation talk to a customer service rep and request gluten-free meals for all legs of travel. If the airline does not offer gluten-free food options you will have to pack enough non-perishable gluten-free foods to stay nourished to your destination.

Tips for Flying Gluten-Free

Toll-Free Airline Contact Numbers

2. Triumph Dining Gluten-Free Grocery Guide / Restaurant Guide - Travel Essentials

2010 © Triumph Dining, reprinted with permission

Triumph Dining publishes The Essential Gluten-Free Grocery Guide and The Essential Gluten-Free Restaurant Guide - both reference guides are life-savers when you're traveling. These guides are designed for use in the United States, so don't count on them for finding gluten-free fare while traveling internationally.

Buy Triumph Dining Gluten-Free Shopping and Restaurant Guides

Review of Triumph Dining's Essential Gluten-Free Grocery Guide

3. AllergyEats

2012 (c) AllergyEats.com, all rights reserved

AllergyEats is an excellent online resource designed to help people with one or multiple food allergies or intolerances find "allergy-friendly" restaurants. Visit the AllergyEats website, enter your location information or use the handy map search and find a restaurant where you can safety dine.

On the AllergyEats website also find their free mobile app for both iPhone and Android. Nice!

Visit AllergyEats

4. Shopping Gluten-Free Internationally - Stores Listed by Country

From our Guide to Celiac Disease, an International Supermarket Guide for Gluten-Free Travelers.

Locate stores which carry gluten-free foods by country. Plan ahead and locate a store before you arrive at your destination!

International Gluten-Free Supermarket Resources

5. The Sandwich - A Nutritious Gluten-Free Travel Food

Gluten-free sandwiches stuffed with gluten-free deli meats, cheeses and vegetables or nut butters with jam are nutritious gluten-free travel foods, full of energy-sustaining nutrients to get you through a long-travel day.

Avoid carrying sandwiches made with "salad-type" filling, (i.e.- tuna salad.) These can spoil quickly without refrigeration, putting you at risk for food-borne bacterial infection.

Tip: Carry empty zip-loc bags in a small insulated lunchbag. After going through airport security fill bags with ice to keep sandwich chilled and safe for several hours.

Udi's Gluten-Free Breads

Boar's Head Gluten-Free Deli Meats and Cheeses

Hormel Natural Choice Gluten-Free Deli-Style Meats

6. Convenience Stores, Vending Machines and Fast Food - What's Gluten-Free?

Convenience stores sell fresh fruit, usually bananas and apples, nuts, dried fruit and cheese sticks. Read labels carefully at convenience stores and you can find some healthy gluten-free options.

Vending machines are risky because you can't read labels! Some brands of potato chips, corn chips and candies are gluten-free but if you aren't 100% certain about a product - don't buy it!

Burger King and Hardee's have new gluten sensitive food menu options. Tip: Print a copy of the BK / Hardee's lists and carry with you. Show the person who's taking your order the list to be sure they understand the new gluten-sensitive menu options!

Burger King Gluten Sensitive Food List

7. Travel-Sized Gluten-Free Snacks and Condiments

2009 © Teri Lee Gruss

Minimus.com is a website that sells travel-sized packets of gluten-free salad dressings, soy sauce, pancake syrup, nut butter blends, hummus, crackers, muesli, chocolate syrup, teas and fruit bars. Nice!

More easy-to-pack gluten-free energy snacks include delicious "Bumble Bars" and "Lara Bars." Keep a variety of these travel-friendly foods in your backpack, purse or briefcase and you'll always have a safe gluten-free energy booster.

Travel-Sized Gluten-Free Snack Foods and Condiments

Bumble Bars

Homemade Gluten-Free Energy Bar Recipe

8. Eco-Planet Gluten-Free Organic Whole Grain Instant Hot Cereals

Eco-Planet Gluten-Free Whole Grain Hot Cereal Product Review
© 2010 Teri Lee Gruss, licensed to About.com, Inc

Delicious. Nutritious. And organic! Eco-Planet Gluten-Free Organic Whole Grain Instant Hot Cereals are the ultimate fast-and-easy gluten-free breakfast cereal and travel food.

Stash handy packets of this satisfying cereal in backpacks, lunchboxes, purse, briefcases, suitcases and your car and you'll always have a healthy gluten-free meal or snack when hunger pangs come calling! Add half a cup of hot water and microwave or wait 2 minutes and you get a nutritious, sustaining gluten-free breakfast or health snack.

Read review of Eco-Planet Gluten-Free Organic Whole Grain Instant Hot Cereals

9. Hummus - A High Protein and Fiber Gluten-Free Travel Food

2010 © Teri Lee Gruss

Make a big batch of homemade gluten-free hummus, add a small bag of gluten-free tortilla chips and you have a nutritious high protein and fiber travel snack food.

Delicious Gluten-Free Hummus Recipe

Gluten-Free Homemade Chex-Style Snack Mix Recipe

10. Sturdy Homemade Travel Cookies and Biscotti

Image - 2009 © Teri Lee Gruss, licensed to About.com, Inc.

Sturdy cookies and biscotti are great travel energy boosters. They're easy to make ahead of time and freeze if you like, for  grab-and-go gluten-free travel snacks on hectic travel days.

Gluten-Free Amaretti Cookie Recipe

Gluten-Free Vanilla Wafers

Gluten-Free Almond Biscotti Recipe

11. Why You Shouldn't "Cheat" on Your Gluten-Free Diet

People with Celiac disease, dermatitis herpetiformis (gluten intolerance which causes blister-like skin lesions) and non-Celiac gluten sensitivity may or may not experience almost immediate side-effects from exposure to gluten. A stomach ache, diarrhea, bloating and skin lesions can ruin a trip!

Worst of all, regular "cheating" puts you at higher risk for chronic damage to the microvilli which line the small intestine, nutritional deficiencies, malnutrition, osteoporosis and cancer.

Plan ahead, avoid hunger pangs and travel well-nourished and gluten-free!

Why People with Celiac Disease Shouldn't Eat Gluten

Celiac Disease In-Depth from the National Institute of Health

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