9 Best Tips for Traveling with Dietary Restrictions and Food Allergies

Traveling with a dietary restriction is oftentimes a challenge, but it doesn't have to be! Read these tips on how to travel with dietary restrictions from https://passportandplates.com

Disclosure: This post contains affiliate links to products I use and love. As always, all opinions are my own.

Traveling with dietary restrictions – is it actually possible to do it and enjoy the local cuisine? What about if you want to travel with food allergies? Can I deal with a gluten allergy abroad or will I be stuck eating steamed rice for the whole trip? Well, don’t you worry. I’m hear to share all the best tips for traveling with food allergies and dietary restrictions. It may be challenging but it’s definitely NOT impossible!

Whether you have a dietary restriction, food allergies or are simply a picky eater (not the same, I know), one of the more difficult aspects of travel is ensuring that you won’t accidentally eat something that you’d rather avoid entirely.

Take me, for example. I’m Muslim, so I don’t eat pork or drink alcohol. Alcohol is fairly easy to avoid (my staple drinks are water, tea, and coffee anyway), but pork is a whole other ball game. While pork isn’t popular in every country I’ve been to, I find that it’s an often-utilized ingredient in more places and cuisines than I can count. Let’s face it: the world loves the swine.

So, from both personal experiences and asking others, I present to you all the best tips on how to travel with dietary restrictions and food allergies without just eating steamed rice every day.

Research your travel destination 

Click to read the BEST tips on traveling with dietary restrictions or traveling with food allergies while still enjoying local cuisine. | traveling with dietary restrictions | traveling with food allergies | travel with food allergies | travel with dietary restrictions

Being a foodie, researching which foods are “must-eats” in every country is simply a part of my travel planning. It makes it easier for me to know which dishes are popular, and which of those include pork. Obviously, you will never be able to find every single dish in the country that includes your off limit food item, but research will help get an idea of what you might find on a typical restaurant menu. You can even utilize social media or websites to find restaurants that cater to your needs. I understand that not everyone enthusiastically searches for good eats before leaving home, but if you’re traveling with dietary restrictions, it’s worth a quick google search.

Researching will also help you realize that some destinations are more food allergy friendly than others. For example, non-pork eaters might have a particularly hard time in Mexico, where lard is a crucial ingredient. Those with a gluten allergy might have to be extra cautious in Italy. Although these aren’t reasons NOT to visit destinations, it’s certainly important to have a good idea regarding what challenges you’ll face so you can make informed food decisions.

 

Bring a dietary restriction / allergy card

Click to read the BEST tips on traveling with dietary restrictions or traveling with food allergies while still enjoying local cuisine. | traveling with dietary restrictions | traveling with food allergies | travel with food allergies | travel with dietary restrictions
(Source)

Sally, what in the world is a restriction card? In simplest terms, it’s an index card that states your restriction in the target language. You can buy one or make your own. This is particularly important for countries with a foreign language to your own because mistranslations can and do happen.

If you choose to make your own and are worried about the translation not being correct, then ask a friend who speaks that language (or in a forum) to check it. Otherwise, there are many online services that make Allergy Translation Cards for you so you don’t have to worry about any miscommunications. Here are a few resources that might help:

AllergyTranslation.com
DietaryCard.com
SelectWisely.com
CeliacTravel.com
Ivu.org/phrases

Also note that it’s sometimes easier to just explain what foods you can eat and which you can because someone might not understand what being vegan or gluten-free really entails.

Side note: it’s usually better to write “I’m allergic to…” rather than “I can’t eat…”, since “I can’t eat” is more readily disregarded than allergies. At least in my experience. Better safe than sorry!

 

Seek out allergy-friendly hotels and restaurants

Look online to see what places in the area that serve food you can eat. Sometimes restaurants will specific if they cater to food allergies or preferences. Or if you are lucky there will be a current menu on the website so you can take a look yourself. AllergyEats is a database of allergy-friendly websites in the United States. For the vegans and vegetarians traveling worldwide, try the Happy Cow website.

In my experience, it can help to contact the restaurant or hotel ahead of time to make sure they have the proper ingredients in stock. Also check if you need to order before arriving, as sometimes they need to make your meal from scratch.

If you are staying in a hotel that provides free breakfast, it doesn’t hurt to send them a quick email to see if they provide alternatives that fit your diet. Most of the time they will – but just be clear about what kind of meals you can eat. Most of the time it’s not an unwillingness to accommodate food allergies – more of a lack of knowledge as to what exactly you can eat instead. I suggest doing this twice – once when you book and again a few days before you arrive just to confirm the information again.

Note: Don’t be afraid to mix and match ingredients from various dishes on a menu to create your own meal. If they have it in the kitchen, they can make it for you!

 

Compromise a bit (to the extent that you can)

Click to read the BEST tips on traveling with dietary restrictions or traveling with food allergies while still enjoying local cuisine. | traveling with dietary restrictions | traveling with food allergies | travel with food allergies | travel with dietary restrictions

Depending on the level / intensity of your dietary restriction or allergy, sometimes it’s easier to avoid certain food groups entirely rather than risk eating something you’d rather stay away from. What do I mean? In my case, it would mean (occasionally) switching to vegetarian dishes.

Even though I speak pretty decent Spanish, I sometimes find myself with a meal that consists of pork when I’m traveling in Spanish speaking countries. Why? Because people who don’t have dietary restrictions or food allergies don’t necessarily think about what kind of meat something is made of. You’d be astounded by the number of times someone has asked: “Is ham/bacon/chorizo/pepperoni made of pork?” Sometimes, it was easier for me to order a vegetarian dish rather than inspect my meal for pork. The same thing goes for gluten – a LOT of people don’t know what gluten is and what foods have it so be extra vigilant in asking about ingredients or avoiding “problem” foods entirely.

 

Bring your allergy meds

Click to read the BEST tips on traveling with dietary restrictions or traveling with food allergies while still enjoying local cuisine. | traveling with dietary restrictions | traveling with food allergies | travel with food allergies | travel with dietary restrictions

This is especially important for those who travel with food allergies: bring your medication if you have some. Even if you’re lactose intolerant, let’s say, and don’t plan on consuming dairy, bring your Lactaid anyway. It will barely take up room in your suitcase, but it will be useful if you accidentally ingest dairy. The last thing you want is to break out in hives because you accidentally ate shellfish and didn’t bring your meds. It’s just not a good look for anyone.

 

Pack some snacks

You know what the saddest thing is? Arriving to a restaurant or destination and realizing there’s not a single thing on the menu you can eat. Nada. I know that sounds virtually impossible in this day and age but it happens. Therefore, always come prepared with allergy-appropriate snacks. I personally travel with granola bars all the time – they’re excellent in a pinch when I don’t have time to eat or just need a snack and they keep me from getting hangry. Other people prefer packets of nut butters. For those that have particularly serious allergies (like gluten), this is a MUST – gluten seems to sneak into a lot of foods for some reason and it’s not a fun time for those who can’t eat it.

Check out my awesome list of travel snacks here (just click “Snacks for the Road”).

 

Tell everyone about your food allergies or restrictions ahead of time

When dining out be upfront and clear about your food allergy with your server. It helps to say “I am allergic to ….” rather than “I have an intolerance to …”. Saying you are “allergic” is often taken more seriously and the server will be more likely to communicate this message to the kitchen.

This applies to plane travel too. When booking your flights don’t forget to indicate that you have a food allergy. The bonus is that you will be served your meal first.

It is also important to tell your friends, especially when being invited over for dinner. If you are worried about making a fuss, you could always offer to bring along a dish for yourself so that the cook doesn’t have to make a separate meal. More often than not, your host will be more than happy to accommodate you.

 

Cook your own meals

Click to read the BEST tips on traveling with dietary restrictions or traveling with food allergies while still enjoying local cuisine. | traveling with dietary restrictions | traveling with food allergies | travel with food allergies | travel with dietary restrictions

Frankly, part of the fun of traveling is trying all the culinary goodness that comes with a new culture. It’s quite difficult to partake when you have to cook at your apartment. However, I do understand that sometimes it’s really difficult to avoid certain items in specific countries.

If this is the case with your allergy or dietary restriction, head to the supermarket once you arrive to purchase ingredients for cooking in your hostel/hotel kitchen. Just remember to choose accommodation that comes with a kitchen like a hostel, aparthotel or Airbnb. Time to let your inner chef thrive!

 

Get travel insurance

You should always get travel insurance when you travel because you really never know what might happen. But you should especially get travel insurance if you’re traveling with a food allergy. In the unlikely case that you end up needing medical care while on the road, most insurance policies will cover it. I recommend World Nomads but feel free to research to find a plan that’s right for you.


It’s possible to travel with food allergies and dietary restrictions

By following all these tips, traveling with dietary restrictions or food allergies should be less of a hassle!

 

Tell me: did I miss any tips? How do you travel with dietary restrictions or allergies while traveling? Let me know in the comments below!

 

Pin it for later!

Click to read the BEST tips on traveling with dietary restrictions or traveling with food allergies while still enjoying local cuisine. | traveling with dietary restrictions | traveling with food allergies | travel with food allergies | travel with dietary restrictions
Pin it and save it for later!

14 thoughts on “9 Best Tips for Traveling with Dietary Restrictions and Food Allergies

  1. Linda Bibb says:

    A great topic. Like you, I avoid pork, and as I follow a Biblical diet, I also avoid most seafood (except fish with fins and scales). Plus wheat doesn’t agree with my system, but I’m not celiac. OMG, the truths we have to stretch when it comes to food limitations!

    And you’re right about another thing, too: People don’t think about how many things are made with swine (like gelatin!).

    • Sally from Passport & Plates says:

      Thanks for reading and for commenting, Linda!

      Yikes! I think just having a pork restriction is difficult. I can’t imagine also having to avoid seafood and wheat. I used to laugh at my parents when they would ask: does this have bacon, ham, chorizo, etc etc? because I thought just say pork was enough. Lesson learned haha! What do you usually do when you travel? Do you find it easier to just say you have an allergy?

      • Linda Bibb says:

        I hate to lie, but since most people don’t understand what a “sensitivity” is, I have been known to use the word “allergy” with waiters who don’t speak English. I’ll usually just ask if they have a gluten free menu because it won’t have any wheat, then choose something vegetarian or with fish, beef or chicken.

        • Sally from Passport & Plates says:

          Same! I used to always say “I can’t eat pork” but when dining with a friend in Spain who actually has an allergy, I realized waiters took her request a lot more seriously. Sometimes there’s no mention of pork in the menu and then bam – my burger has a piece of ham. So I always ask and I always insist on the allergy.

          Luckily for you, more and more places are becoming aware of gluten allergies. I can imagine it’s still a struggle in certain countries though!

  2. Lili's travel plans says:

    I’m a vegetarian so I know exactly what you’re talking about! Even in Belgium, when I ask if they have something veggie, they often say “yeah no problem, we have fish!” Euhm yeah but I don’t eat fish… “Oooooh, so you’re vegan!” Euhm, no… 🙂 In Asia they have a lot of tofu and things so there should be no problem, except that they put fish sauce in everything and don’t seem to understand why that’s a problem – because it’s not a whole fish, it’s just sauce. And in Central America, they once made me a soup where you could just smell the chicken but for them it was vegetarian, because the chicken wasn’t in there anymore, they took it out before serving… 🙂

    • Sally E says:

      HAHAHHA Lili, this made me laugh SO much because I’ve dealt with so many versions of your experience. Being vegetarian is even more difficult! And people just can’t seem to understand that removing something automatically makes it vegetarian / halal / kosher. Asia is a struggle for me because so many broths are made with pork as well – and yes with fish sauce too! One time in Argentina, every single item on the overnight bus meal included ham in some form. It was comical. Hopefully as people travel more, the world will at least offer some options for us 🙂

  3. Felicity says:

    Great guide! I’ve never used restriction cards before, but they sound like a fantastic resource. Even if you learn the right phrases in the right languages…it’s still a challenge to be understood, especially when the language is very different from your own.

    Once I asked if a dish had any meat in it, and my local friend confirmed in the language, except when I went to take a bite…ground beef everywhere. You see, it wasn’t a meat dish since the meat was not the main feature!

    • Sally from Passport & Plates says:

      Hahahah I’ve had that happen more times than I can count! Or when someone insists that ham isn’t pork :). It’s mind boggling that some cultures don’t understand restrictions! And you’re totally right about the language – a card will do wonders to avoid any mistranslations!
      Thanks for reading and commenting 🙂

  4. Katie Dickinson says:

    This is so spot-on. My “restrictions” are largely by choice so I allow myself to exercise a little flexibility when I’m travelling or someone else prepared my meal. I’m largely ‘no animal products’ at home (partially for ethical reasons, but partially because 4 years in Asia really reduced my ability to digest dairy and other processed foods in the US)–but if I find out that quinoa at a family picnic was cooked in chicken stock, I wont lose my mind if I’ve had some. Same idea when traveling: I try to make the best choice with what I have, but ultimately need to be flexible– because I *can* be flexible.

    • Sally E says:

      That’s great that you’re able to be a bit flexible on the road! I think it’s super important to do so when possible, especially to avoid offending locals if someone has prepared a meal for you. Plus, some places genuinely do not grasp the concept of veganism or any sort of dietary restriction hahaha so sometimes you have to go with the flow the best way you can! Thanks for reading and commenting!

  5. GirlAstray says:

    Ufff, you´d have a hard time food wise in my country! In Slovakia people simply love pork. Even the traditional dish has bacon in it! Besides, alcohol is so important in the culture that you get offered a shot pretty often…however, I have been in Turkey for the past few months and I am really enjoying that I don´t have to drink most of the time 🙂 Drinking too much is just tiring!

    • Sally from Passport & Plates says:

      Haha yeah there are some countries that have such pork – heavy cuisines that I really struggle! Sometimes it’s easier to just be a vegetarian in some places.
      LOL yesss Turkey does an excellent job catering to everyone! If you want to drink you can but it definitely doesn’t have a heavy drinking culture. Win :).

  6. Ozaer Najim says:

    Excellent post sister. Our experience in Japan was tough. We found even the seafood ramen had broth made from pork. It was a tough week indeed there….

    • Sally E says:

      Oh noooo. Sorry to hear that! I’ve heard Japan can be quite challenging – I feel like I’d only be able to eat sushi the whole time! Next time you’re traveling in Asia, I recommend checking out Have Halal Will Travel – they have comprehensive posts on finding halal food in various countries 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *