HELENAH DIARIES

If you’re a seasoned traveler with coeliac disease like me, you know the struggle is real. Finding safe food while travelling gluten-free can be a major challenge, but it doesn’t have to ruin your trip! The key to successful gluten-free travel? Pack the snacks. You’ll thank yourself later.

Rule No. 1: PACK THE SNACKS. I repeat; PACK THE SNACKS!

Let’s face it, airports and train stations aren’t known for their abundance of gluten-free options, and airlines can be hit or miss with their meal selections. Here’s my tried-and-tested snack list to get you through those long travel days without going hungry:

• Pot Noodle: A travel classic. Just make sure to pick a gluten-free flavor you love. All you need is hot water, and you’ve got a filling meal.
• John West Tuna Lunch Kits: A great protein boost, but be cautious—some packs come with pasta, which is a no-go. Opt for the ones without gluten.
• Gluten Free Cereal: An underrated travel snack, but it’s perfect for breakfast or an on-the-go bite. Grab a box of your favorite gluten-free cereal, and you’re all set. Most places sell milk, so you’re golden.
• Biscuits/Breakfast Biscuits: I always throw in some gluten-free breakfast biscuits, like Belvita, which can be a lifesaver when you’re short on time and options.
• Oat Crackers: A great option for pairing with spreads or cheese, especially on longer trips when you need something more substantial.
• Protein Bars/Flapjacks/Nut Bars: You’ll want to have a few of these in your bag at all times. They’re perfect for long flights or delays.
• Jelly Pots – another great snack that travels well, you don’t need to put them in the fridge and they make a great sweet treat.

Pro Tip for Longer Trips: Pack Pasta and gluten free burger buns

If you’re staying in self-catering accommodation, always throw in a bag of gluten-free pasta. It’s so easy to whip up a quick meal with just some cheese and sauce, and it’s a real lifesaver when local restaurants might not cater to your needs.

One of my favourite meals is a sliced avocado on a Schar Crispbake slice – you can buy a box of these in any major UK supermarket and buy avocados once you’re abroad. A drizzle of lemon and maybe some Siracha and it’s the perfect breakfast or snack when you’re struggling. If you ever go camping this is also a great camping meal (along with pasta and sauce also).

Most places will have basic essentials like cheese, ham, tins of tuna and spreads. If you’ve got crackers and gluten-free bread rolls, you won’t have to worry about going hungry. Plus, it’s much cheaper to prepare your own meals! I always carry bread rolls in my hand luggage incase i’m hungry and need to whip up a quick sandwich – I just buy some ham and cheese and i’m good to go!

Essential Food Prep Items you’ll want to bring when Travelling Gluten-Free

Toaster Bags – for shared toasters so you can still use them! Great for just toasting bread or making ham and cheese toasties!

Mini Chopping Board – shared chopping boards can be a nightmare for bacteria and germs, let alone traces of gluten. Bring your own.

Silicone Cooking Mat – Easy to roll away and use for ovens if you don’t want to use a shared baking tray.

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More Travel Tips for Travelling Gluten-Free

Here are my essential tips for traveling gluten-free, tried and tested from years of experience:

1. Pack Snacks in Your Hand Luggage: Always have snacks like biscuits, protein bars, and crackers in your carry-on. You can take food through airport security, so a ham and cheese roll loaded with spread and tomatoes is my go-to for the journey home. It’s simple but filling, and guarantees you won’t starve if airport options are slim.
2. Business Class Perks: Whenever possible, I upgrade to business class on the way home using Avios points from my British Airways Amex card. This is a huge bonus because it guarantees I can request a gluten-free meal on the flight. It’s reassuring to know that even if the airport offerings are subpar, I’ll have something safe on the plane. If you haven’t signed up for the BA Amex yet, I highly recommend it—it’s a great way to earn free flights and upgrades!
3. Extra Hand Luggage: Apparently, if you get a letter from your GP stating you have coeliac disease, you may be entitled to extra hand luggage for free if you submit this to the airline. I haven’t tried this yet, but I’m curious to hear if anyone else has.

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Travelling Gluten-Free: The Provisions

For those longer trips, it’s always wise to have a backup meal plan. Sometimes even the most promising destinations don’t have many gluten-free options. Make sure to carry pasta, and don’t forget that every country sells cheese, ham, and basic spreads. As long as you’ve got crackers, rolls, and maybe some veggies, you’re sorted for a quick and easy meal that’s safe for you to eat.

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Final Thoughts

The key to traveling gluten-free is preparation. Don’t rely on airports or random restaurants to have gluten-free options that suit you, especially in places where gluten awareness is low. Whether it’s packing an arsenal of snacks or planning to upgrade for more reliable meal options, you can travel without worrying about where your next gluten-free meal is coming from.