Traveling Gluten Free

One of the most daunting parts of a celiac or gluten sensitivity diagnosis is figuring out how to travel safely eating gluten-free. It may seem overwhelming and discouraging at first but with a little research and preparation, you can have a vacation experience full of culinary success and excitement.

How you prepare depends on the type of trip you will be taking, and where you will be going. Generally speaking, Africa and Asia tend to be tougher for finding gluten-free options, while in the other continents, things are typically much more smooth.

If you’re in doubt, and want to minimize the amount of work you’ll incur while on vacation to find GF food, going with tour groups or cruise ships might be your best bet. If you’re more of a planner or a bit more adventurous, you can do it on your own, often with just as much success. Here are our tips to try to help you have a successful vacation.

Tour group tourism

With a tour group, you can make sure to clearly communicate your needs to the guide, so they can ensure you are taken care of. This is especially useful in countries where you do not speak the language. Contact them in advance as much as possible, and have a good talk when them when you meet. You are heavily reliant on the tour guide so you want to make sure you understand. Bring several copies of travel cards explaining the GF diet in the local language to help make sure you are safe. A good collection of cards can be found at At the end of the trip, it’s a good idea to tip generously, so they know that their work to keep you safe was appreciated! Note however that tipping expectations vary by country.

Cruise tourism

The cruise ship industry is well known as a leader in the world of allergen-free cooking. While the buffets are a bit more risky due to the threat of cross-contamination, the restaurant dining room menus often have gluten-free items indicated, or they may even have a separate gluten-free menu. You may find that the wait staff ask that you order for the following day’s dinner in advance, so that they can prepare it separately, earlier on, and not during the hubbub of the evening hours. “Specialty restaurants”, while costing more, do tend to get that superior level of service. Most cruise lines even offer a “galley tour” (there may be a cost) where you can see how and where your gluten-free food is prepared. If you want a way to visit multiple countries and not have to worry about the food, having the cruise ship as a “home base” takes a huge weight off your shoulders. We’ve received numerous positive reviews about pretty much all the major mainstream cruise lines – Disney, Oceania, Celebrity, Royal Caribbean, MSC, Fred Olsen, Regent, Silversea, Holland America, Cunard, etc. There are also a number of smaller river cruise lines, such as Viking River Cruises, that cost more but also reportedly go above and beyond when it comes to gluten-free dining. Even for expedition-type cruises, they should be able to accommodate your diet without trouble. Always contact the cruise line in advance to let them know that you will be requiring a strict, gluten-free diet, and bring it up with all of your restaurant servers and maitre d’s.

Resort tourism

We often get the question, “Which Caribbean resorts are best for gluten free?” These days, however, you can eat safely at pretty much any resort, with a little legwork. Mexico, Cuba, the Dominican Republic, Curaçao, Aruba, St. Martin, Jamaica, etc. – we’ve had numerous reports of success from across the Caribbean. Some tips we’d provide to ensure a safe resort experience:

Independent tourism

Maybe you want to go out and about on your own and not be beholden to someone else’s schedule. While it takes a bit more gluten-free preparation to go this route, it can pay off nicely with more flexibility and substantial cost savings. Some considerations:

Other considerations for gluten-free travel

Traveling in Canada

Use Celiac Canada’s resources. Many Chapters have lists of restaurants or places to shop. Our Facebook group community is always happy to offer suggestions as well! Supermarket chains across the country have gluten-free food. A couple fast food restaurants have gluten-free options, such as the fries at McDonalds. Via Rail has gluten-free items available, both in economy and in business class, but note that you should book your GF meal in business class at least 72 hours in advance.

Airline food

Air Canada, WestJet and Porter all have gluten-free snack items available. When travelling internationally, most airlines have gluten-free meal options. Note that these MUST be pre-booked with the airline. And when you receive your meal, be sure to give it a once-over to make sure the label on it is indeed GF, and take a look at the items before you dive in. While rare, we’ve heard of cases where people were inadvertently served the wrong meal or had an item (e.g. a bun) that in fact was not GF. When travelling in other areas of the world, be aware that flights as short as two hours may have a meal included for free – unlike what we see in North America. If you’re not sure, check, and book the gluten-free meal choice in advance. It’s also always a good idea to have at least some emergency snacks, in case there are delays, cancellations, or you’re stuck on the tarmac.

Eating at the airport

The availability of gluten-free food at airports varies greatly. It’s good to check online before you go, so you can plan accordingly. All major Canadian airports will have some gluten-free food available – it may be minimal (snack bars/nuts) or there may be a full restaurant with gluten-free choices, for example the Boston Pizza in the Edmonton airport. In the US, some airports have PF Chang’s, which does GF Chinese food.

Trouble spots

Africa and Asia, generally speaking, are notorious for being difficult for gluten free. For example, gluten issues are practically non-existent in Korea. In China, soy sauce seems to be in everything. In Africa, food allergies are considered so rare that locals may not even understand what you mean by the word. Gluten-free processed foods may be next to impossible to find in stores. For trips to these regions, going the route of guided tours might be your best bet, especially if you do not speak the local language. Research in advance – there may be some naturally gluten free options that you can rely on!

General travel tips

Reading Gluten-free Labels in the United States

Posted June 4, 2020

Get your CCA new Living Gluten Free guide that includes tips on US labels.

  1. Identify if it is a USA product being sold in canada or a CDN product.  USA will be english only label and CDN will be english and french label.  CDN will identify gluten sources as normal.      -USA FDA regulated foods will only identify wheat on the label (not barley or rye).  (FDA regulates all food products with the exception of meat products, poultry products and egg products.) -USDA regulated foods are voluntary to list gluten sources but it estimated that 80-90 percent voluntary list them.
  2. If it is a USA label, look for a ‘gluten free’ claim.  A GF claim is regulated the same in the USA as it is in Canada, meaning less than 20ppm
  3. If it’s a USA label and no ‘gluten free’ claim, look for hidden source of gluten as identified below:

For FDA-regulated foods not labeled gluten-free, read the food label looking for these words and terms:

If you do not see any of these words on the label of an FDA-regulated food, the product is unlikely to include any gluten-containing ingredients.

For USDA-regulated foods not labeled gluten-free and not voluntarily complying with FALCPA (The Food Allergen Labeling and Consumer Protection Act), read the food label looking for these words and terms:

If you do not see any of these ingredients on the label of a USDA-regulated food, the product is unlikely to include any gluten-containing ingredients.


Resource document to reference is here

More detailed info: yeast extract:

“Yeast extract” (Avoid yeast extract unless you have contacted the manufacturer and have been told the source of the yeast is NOT spent yeast from beer manufacturing. Spent yeast is likely contaminated with barley protein from malt)

More info GF watchdog on yeast extract:

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