Traveling Gluten Free With Kids: Top Tips for a Stress-Free Trip
Traveling with kids is always an adventure, but when you're managing a gluten free diet, it requires extra planning and preparation. Today I am sharing my top tips for a stress-free trip when you are traveling gluten free with kids.
I have been traveling gluten free for over 15 years, and traveling with a young child who is gluten free for the last 6 years. I have all the tips and tricks down, and I'm here to share them with you!
Whether you're heading on a road trip, flying somewhere new, or exploring local attractions, these tips will help ensure a smooth and enjoyable gluten free experience for you and your family. These tips are also applicable for most food allergies or sensitivities!
Gluten Free Tips for Travel with Kids
The essential tips parents need for a stress-free trip.
#1: Plan ahead.
This tip probably goes without saying - if you are reading this you are already planning ahead! Research your destination to find gluten free-friendly restaurants, grocery stores, and bakeries. Websites like Find Me Gluten Free and Facebook groups can be valuable and helpful resources.
#2: Consider booking an accommodation with a kitchen.
We have stayed in rentals with kitchens and in hotels without, and by far it is more convenient and helpful to have a kitchen or kitchenette if possible. With a kitchen you have the option of preparing foods that are safe to eat and you can avoid some of the risk of cross-contamination.
#3: Be prepared for dining out.
Again, we must plan ahead! Look up gluten free menus online, and call ahead to confirm options. When dining out, you can ask about preparation methods to ensure there’s no cross-contamination. I create a note on my phone with restaurant options and either a website link or phone number so I have them ready.
You can also look for chain restaurants that you know are safe. Chipotle is one of our go-to's in a pinch for gluten free options!
#4: Check airline and hotel policies.
If flying, call ahead to request a gluten-free meal (if available) and bring extra food in case of delays. Hotels may also offer gluten free options for breakfast or room service - just ask in advance. There are many more options in airports now, so you will likely be able to find gluten free food. However, for picky kiddos, you'll definitely want to be prepared with snacks and other food items.
#5: Pack plenty of snacks.
Having safe, gluten free snacks on hand is crucial. This is a must-have. Despite your best efforts, there may be times when safe food isn’t available. Keep emergency snacks and meal replacements on hand so your kids won’t go hungry. For a list of our favorite gluten free snacks for traveling, both packaged and fresh, check out the best gluten free snacks.
#6: Don't be afraid to speak up.
It's important to ask questions, whether it's asking if there are gluten free options (sometimes there are, but they are not marked on the menu!) or asking if food is being prepared in an environment where there could be cross-contamination. I can't even count the number of times I've asked if a restaurant's french fries are gluten free, and if they are cooked in a dedicated fryer!
#7: Teach your child about their diet.
Depending on their age, involve your kids in understanding their special diet. Teach them how to ask about gluten free options and recognize safe foods.
Tip #8: Enjoy the journey.
With the right preparation, traveling gluten-free with kids can be fun and stress-free. You can focus on making memories and enjoying new experiences while keeping your family safe and well-fed.
Final Thoughts on Gluten Free Travel with Kids
Traveling with kids who have special dietary needs is never easy. But by planning ahead and staying flexible, you can have a great gluten free travel experience that your whole family will enjoy.
The food choices may not always be ideal, but as long as your child is safe, fed, and happy - all will be good.
For more gluten free resources, check out our favorite gluten free snacks, a guide to getting started with a gluten free diet, and my tips for baking gluten free.
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