When traveling with dietary restrictions a lot of planning and preparation is necessary for a smooth trip.  Not only does the destination make a difference, as one needs to be able to easily access safe foods and proper medical care in case of an emergency, but the type of trip matters as well.  However, even with restrictions, we have found it very important to put ourselves out there to experience the world.  With a bit of forethought, one can safely travel!

About Our Dietary Restrictions

We have dealt with a variety of food allergies over the years.  We have dealt with peanut and dairy allergies as well as egg and soy.  Over the years, the kids have outgrown some of them, although the peanut and egg allergies remain.  In recent years Mike and I went went gluten-free.  Thankfully, various dietary restrictions are more common than they were years ago, which makes it easier to find safe foods, even abroad.  

Over time, I’ve heard people remark that they couldn’t travel with allergies as it was too scary, too complicated, and with too many unknowns.  Well, we are happy to share our travel tips when traveling with dietary restrictions with you!  After decades of traveling with severe food allergies as well as other dietary restrictions, we have a lot of tips that will help in your future travels. 

The Destination

Depending on what your allergies are, researching a particular destination is important.  With two of our kids being severely allergic to peanuts, they have not traveled to destinations where peanuts are are large part of the diet, such as Asia particularly China.  

We also stay in areas where we know we will have access to good healthcare.  As much as staying deep in the Amazon jungle sounds intriguing, for peace of mind staying a bit closer to civilization is a necessity.

Getting there

Air travel is a must if traveling far from home.  We will say it, no one handles allergies on board like Delta Airlines.  We have been loyal to a few other airlines but were disappointed in their lack of apathy to assist us with our peanut allergies so we switched to being loyal to Delta.  Here is what Delta does to support allergies:

• You can “mark” a peanut allergy on the individual’s reservation.  This will alert the crew to not serve peanuts in the few rows around the allergic person. 
• They will discreetly alert people sitting around them that someone in the area has a peanut allergy and ask if they could kindly refrain from consuming peanuts products while on board. 
• They offer nut-free snack options although we always travel with multiple snacks of our own, however.

What We Take Along & Packing Tips

When traveling within the U.S. you can take any food with you.  However, as a general rule of thumb, do not to take any liquids with you.  Nowadays, great options are often available after security in shops in the airport if you need something during your travels.  

Fruit, vegetables, and meat and cheeses ARE allowed when traveling domestically.  However, be sure to check the country’s specific requirements when traveling internationally.  We always make sure all meat/cheese/produce is consumed or disposed of onboard before landing in the new country.  You can face fines if you carry it into the new country.

Some of our favorite items to travel with:

• hard fruit, such as apples, oranges, and grapes
• rolls (travel better than soft bread)
• Granola bars (they travel better than soft cereal bars)
• Meat sticks/jerky, as they don’t have to be refrigerated
• Individual Sunbutter containers – these are great on crackers or rice cakes
• Craisins and dried fruit
• Snacks – individual popcorn bags, pretzel bags, etc
• Treats – individual cookie packs, Enjoy Life chocolate bars
• Plasticware, sandwich bags, paper bowls (smaller than plates, dual purpose)

Nowadays you can find almost any food to accommodate dietary restrictions in the airports.  Marketplaces usually carry a variety of fresh produce, meats, and cheeses for protein.  We have even seen “allergy brands” such as Enjoy Life in airports! Practically any diet can be accommodated if traveling through a major U.S. airport nowadays.

Before the Trip

Before the trip comes a lot of research.  Researching the destination, researching  where to stay, what to do, and also – how to eat!  In the U.S. we are familiar with the grocery stores and the food available.  While we often stay in Airbnbs, we also are comfortable in hotels.  Most of the time our room will has a mini fridge.  We also frequent the concierge lounges, as we are loyal to Marriott, especially for breakfast.  Almost always, there is something for everyone there.  In the instant we need hot water to mix oatmeal or even a microwave, we have access to it.  It pays to be brand loyal with hotels as well. 

Having a rental car is often a necessity if staying outside of a city.  Cities have small grocery stores or markets and a plethora of restaurants, however if staying in the country or a near a national park, your options are not as plentiful.  I always check into nearby grocery stores at our destination.  If we are in a hotel, I research nearby restaurants often simply googling “city name + allergy dining”.  Chains are always easiest as well because you know what to expect.  We usually seek out Chipotle, Qdoba, Jimmy Johns, and Subway.

Our Best Tips for Traveling with Dietary Restrictions:

1.) Keep a reserve for the flight home, especially if traveling  internationally.  Since chances are the products will be unfamiliar in the new locale and there is no guarantee as to what you will find, pack the items for the trip home in a separate bag to only access on the return flight home.  Since you can’t take meat or produce into another country (you can take it on the plane, but it must be consumed on the flight), we tend to go with nonperishables.  Sunbutter cups (protein), Craisins or other dried fruit, and a variety of satiating snacks and treats are our standbys.  If we make it to a grocery store or market before our flight, we add in fresh fruit and cheese or meat (again consuming these items inflight before landing in the U.S.). 

We have been surprised at the lack of variety at some major airports – looking at you Paris Charles’ de Gaulle!  This is where it is necessary to have some items reserved for the flight home.  Many airlines now seem to offer snack packs for purchase.  While these are overpriced they work great in a pinch.  They are sealed and each item in the pack is packaged with ingredients listed.  Sometimes I’ll get a few different snack packs and distribute the items to the kids based on what they can eat out of the snack pack.

2.) Consider renting an Airbnb vs. a hotel.  While we definitely appreciate being able to spread out as a family, we also love the amenities that come with renting a home or an apartment.  Having a a kitchen is one of the best amenities of a rental.  And it’s actually quite fun to try to live like a local, by shopping at local markets or grocery stores, and bringing the items back to cook.  We also always eat breakfast in – usually pretty simple so we can get on our with our day and sometimes will pack a picnic lunch as well.  This is also often just as fun as sitting in a restaurant!  Not to mention a great way to save money as well!

3.) Stock up on medication.  This goes without saying the most important tip.  We always have a supply of oral allergy meds and EpiPens when we travel.

4.) Get a Food Allergy card translated into the language of the country you are traveling to.  Check out the food allergy website to create your own FREE card.  These are handy to show a waiter/waitress/chef at at restaurant, or even to ask an employee or fellow shopper in a grocery store.

5.) Grocery Delivery.  We are so lucky to have this as an option nowadays!  If you won’t have a rental car this is a great way to get some items to you without taking them along in your suitcase.  

6.) Enjoy!  Travel takes planning, restrictions or not.  We just do a little more planning on the front end to make sure we know what to expect food-wise at our destination, map our grocery stores ahead of time, and of course pack our meds and food.  It has become a way of life for us whether at home or traveling around the world!

Skylar enjoying spaghetti | Italy

Braden at a luau | Maui, Hawaii

Shopping at a market | Paris, France

An Irish Pub | Ireland

Can you guess where this grocery store is? | Italy

Beach dinner | Key West, Florida

Grocery shopping | Paris, France

Sometimes we will do chain restaurants – here, McDonald’s serves beer! | Pisa, Italy

We hope this article helps and if you have any questions please reach out to us!  I’ve been dealing with dietary restrictions in our family for 20+ years now and have it pretty down pat.  Traveling is a way to live and we just make our restrictions work!

NOTE:  The advice and information shared in this article is simply to help you in your future planning.  Of course, always follow your healthcare provider’s recommendations.