Terry’s Top 5 Gluten Free Snacks for Travel:
- Granola Bars: This is a great go to snack.
- They are quick and easy and don’t require much of a hassle for packing. Most granola bars have protein in them which is beneficial when it comes to traveling/hiking or any other adventure life throws your way. The amount of flavors that are offered is also nice so you don’t have to worry about eating the same flavor time after time. Terry’s favorite granola bar is Kind Dark Chocolate Nuts & Sea Salt.
- Peanut Butter:
- This is a newer discovery for him to take a long on a trip. It adds a little more weight to the luggage or backpack so keep that in mind during packing. It is another great option for protein and adds extra flavor to things that might need some additional flavoring.
- Gluten Free Bread:
- On our more rural/adventurous trips he always packs a loaf of gluten free bread. Yes, it does get beat up during some of the trips but it offers him a safe fall back option if we run into issues with meals a long the way. Most the time we have been lucky and he has only needed this for breakfast so he could have something other than eggs. His favorite brand is Canyon Bakehouse.
- Cashews and other Nuts:
- Cashews and nuts can pack in some healthy fats and a high concentration of protein. Both things that are needed to build up muscle and keep your stamina going. Plus, when you are drinking liters of water a day on extensive hikes, a salty snack is nice.
- Swedish Fish:
- This does not offer the protein or caloric benefit the other snacks offer, but it is nice to have something sweet every once in awhile. Again, if guzzling liters of water a day during a multi-day hike, munching on one or two of these a day might be just what you need.
Other go to snacks:
- Snack Sticks:
- This one is both our go-to when we are home. It packs a lot of protein into one small stick. It comes in lots of varieties so we always have a pantry full of options to support whatever mood we are in. The only reason we don’t travel with these is because they require refrigeration after opening. Our favorite brand…Klement’s.
- Hard-Boiled eggs:
- Another snack that can pack a lot of protein. This takes some prep ahead of time if you’re home. If travelling this is a good option for packed lunches. We’ve found that a lot of hotels or early morning tours will pack a breakfast for you containing a couple hard boiled eggs.
- Apples…but really any fruit would be a good snack.
- Some type of fruit will be available almost anywhere and trying the local fruit can be a fun way to dive into the culture of the area. Just make sure you wash it carefully if you aren’t peeling away the rind.
…So with all these great snack options what are the problems you’ve run into while traveling gluten free?
Following a strict gluten free diet due to Celiac disease is always a challenge. Traveling on a gluten free diet is a whole other level. Many of the challenges revolve around education about where you find gluten and many of the misconceptions. A lot of the learning comes from experience; sometimes the hard way. The most important part is really in the planning phase. Every destination has common issues but each has its own unique challenges. Language always plays a role in communication but it can be difficult even with a shared language. You should always have a plan and a back-up plan.
Here are a few tips and tricks we’ve used along the way.
- Use keywords; for, example, we use wheat instead of gluten. In a lot of countries, gluten intolerances are not an issue so the phrase gluten free has little or no meaning. If you can learn simple phrases in the local language that will be even more helpful.
- Google translate, or something similar, may be a beneficial tool. Just make sure you are confident in the program to translate correctly. A lot of countries have different dialects depending on what part of the country you are in. Something that may translate correctly in the city you flew into may not translate the same in a more rural area.
- Download or buy a gluten free restaurant card. This will make it easier to communicate if you don’t have access to the internet or data service when trying to order food. This will also have words to watch for if buying groceries where the labels are in the local language.
- Always double, or like me, triple check with tour companies that they have confirmed gluten free meals. I normally do this upon initial inquiry, booking and then again a couple weeks prior to our departure. If I have any doubt I will email them again right before we leave. This gives us opportunity to go shopping for gluten free snacks.
- If you are on a tour and your guide is not going to be the one cooking the food, you should make sure that the guide has a good understanding on your dietary concerns and is able to communicate that with the chef. If at all possible, talk to the chef directly to decrease any chance of cross-contamination.
- Research! Research! Research! A good plan with a back-up plan is a must to stay safe while on vacation. I like to research restaurants in each area we are going to be in and then pin the location for when we are actually at our destination and are in need of a bite to eat. The Find me Gluten Free App is a great resource.
- If you don’t want to do the research, a gluten free travel agency maybe a good option for you.
- On long flights, make sure to check the gluten free meal option on the airline’s website or app. Once in the air, they may not be able to help you out.
- Always have snacks! Don’t feel uncomfortable with the amount of food you might have to take on a trip compared to someone else. I think our trip to Everest Base Camp we had twice the weight in food than we did clothing and other gear!! It is best to be prepared, being a long way from home with very limited food options can make for a stressful vacation.
- Stay at a place that has its own kitchen. Vacation rentals and Airbnb are all over the world now and make this a lot easier to do. This allows you to be in control of your own meals. If having your own kitchen is not an option, try staying at a hotel that has a microwave and refrigerator in each room. This will allow you some leeway in eating safely at your destination.
Other problems we have run into:
- Food labels that are in the local language and not being able to translate certain words like wheat or soy. If you have a gluten free translate card with you, you can reference that or just stick to naturally occurring gluten free products.
- Cross-Contamination: While this is not fun, it is rather challenging to avoid. Communicating with as many people as possible about your gluten free concern is going to be the best way you can avoid possible cross-contamination. Once you react, it may be hard to pin down exactly what triggered it which sets off a greater concern for future meals.