Anyone else pack a whole separate food bag while traveling? Whether you’re trying to eat a healthy, balanced diet, or have dietary restrictions, traveling can be a challenge. This past weekend we made the trek up the east coast to NJ to visit family so I wanted to share some of the tips, tricks, and items/products I bring to make sure I am feeling my best while traveling gluten free! 
^ On the go snacks from our recent trip to Jersey ^
Top 5 Tips for Traveling with A Food Allergy:
- Bring Bars or Single Serve Nut Butter Packets in your Bag or Purse. This is a must even when you’re at home. I always keep a nut butter packet and bar in my bag incase the restaurant or party I am going to turns out to not be super accommodating for my dietary restrictions. It’s no fun to be hungry (or in my case, hangry) while the rest of your party eats so keeping these items in your bag makes it easy to sneak a bite or two before walking in. Bars and Nut Butter packets are also great for flying because they can be packed in your carry on or checked bag easily and do not need to be refrigerated!
- Do your research! I LOVE googling “gluten free [insert city here]” before traveling and scoping out menus to find gluten free friendly places to eat. This is great if you are traveling with a group or family because then when others ask you where you can eat you have a list. Depending on the severity of your dietary restrictions I recommend contacting the restaurant ahead of time to make sure they can indeed accommodate you. Also, look for reccs from bloggers or dietitians online, I love getting the inside loop about a restaurant that has a “dedicated fryer” for their fries or is able to make baked goods that are both gluten and egg free (my two dietary restrictions). Some of my best finds and most fun adventures from the last year came from a google search like these. I also love the app “Find Me Gluten Free” or “Spokin” for user generated recommendations based on your current location. Communication is key when eating out, so don’t be afraid to (politely) speak up and ask questions about preparation at a restaurant.
- Know your “go to’s.” If there are certain fast food restaurants or regional chains that you know have a dish you can always trust, research whether or not there is a location near your destination. For example, I always find the nearest grocery store and rest easy knowing I can always go stock up once I arrive – this is especially helpful for refrigerated items or when flying.
- Bring “sick day” foods just incase. This applies mostly to those with IBS , lactose or fructose intolerance, or celiac disease (if you have an anaphylactic food allergy be sure you consult with your doctor to have the right tools or medications on hand for accidental exposure to your allergen). If you unknowingly ingest a high FODMAP food, or gluten, but you’re on a work trip, what do you do? Personally, I always travel with ginger chews, ginger tea, popcorn or plain potato or corn chips, and have a soda or kombucha on hand in case of emergency. Knowing what foods settle your stomach and keep you going is key.
- Plan, Plan, Plan! I can’t emphasize this point enough, and it’s what the top 4 tips boil down to – being prepared when traveling is key. I recommend planning out your meals for each day while traveling, know which meals you are bringing with you (breakfasts and snacks, for example), which meals you will be eating out and where (call ahead if needed), and which meals you will be buying and preparing (if visiting with friends and family).
^ On the go snacks I had at the 2017 Food and Nutrition Conference & Expo (FNCE) ^
Top 10 Snacks to Have on Hand When Traveling with a Food allergy:
- Bars. I like Larabars, Rachel Paul’s Happy Bars, Enjoy Life Bars, FODY foods Bars, and Go Macro Bars, just to name a few!
- Single Serve Nut Butter. Sunbutter, Justins, and Jif all make single serve packets – be sure to check the label if you have a nut allergy to make sure it suits your needs.
- Trail Mixes. Enjoy Life makes a top 8 allergen free nut and seed mix, FODY Foods has a great low FODMAP mix, or you can make your own with your favorite nuts, seeds, dried fruits, and chocolate! (Unreal foods and Enjoy life both make great chocolate options for trail mix).
- Fruit. I like to bring apples or bananas because they can be kept at room temp and are easy to eat on the go. Grapes, oranges, clementines, pears, or peaches are some other good options for eating on the go.
- Air Popped Popcorn. I like a good crunchy food when I’m driving late night so air popped popcorn, gluten free pretzels, or some fun (allergen friendly) potato/root veggie chips hit the spot.
- Cold Brew Coffee. And shelf stable non dairy milk. If you’re traveling by car and aren’t sure if there will be a coffee shop around with your fave non dairy milk, bring it with you! You can buy shelf stable (not refrigerated) non dairy milks, just be sure to refrigerate it once you’ve opened it.
- Kombucha. A fun bubbly treat for the drive, or a nice treat to hunt down once you’ve arrived if you are flying.
- Allergen Friendly Treats! A couple of my favorites are enjoy life chocolate bars or eating evolved coconut butter cups. These are fun to have on hand in case you’re craving a sweet treat!
- Granola. I love to bring gluten free granola on a trip, its a super easy breakfast or snack and very portable. For breakfast pair it with your non dairy milk + sliced banana, or for an on the go snack get a big ‘ol spoonful of nut/seed butter and roll it in some granola (I know, sounds a little strange but it’s a great combo).
- Instant Oatmeal Packets/Bowls. These bad boys are great for flying, it is so easy if you are staying in a hotel or even with family to get some hot water and make a bowl of oats. Top it with a spoonful of nut butter and some fruit for a perfectly balanced breakfast.
Did I leave out any of your favorites? Share them in the comments! Tag me on Instagram @lizhurley_rd so I can see your fave eats while traveling! #lizhurleyrdtravels
If you’re getting ready to head out on a trip in the US, check out my Traveling Gluten Free posts here for a list of my fave eats in cities across the country! Happy Travels!
