As you’re reading this (if trusty scheduled posting works) I’ll be either a) on a plane and trying not to worry about crashing or b) on a beach trying to decide whether to get a cocktail or a manicure (depending on how quickly you read my updates). Either way, despite the break, I won’t be able to take a break from my eating plan. Don’t get me wrong after the last few weeks (see this post) I definitely deserve a bloody holiday! Yet, I know the best way to feel well and keep my crohn’s in check is to stick to gluten and dairy free living, get plenty of rest and stick to one glass of prosecco! With that in mind, I feel I’ve spent as much time planning my food as I have my outfit! Here’s 10 tips on how to stay gluten free on holiday (with dairy free suggestions to).

1. Contact the airline. Most airlines offer allergy menus now which can easily be booked online. Unfortunately they tend to be gluten or dairy free. I always order gluten free since sometimes dairy is pretty easy to identify (last time i got fish, plain tomato sauce and rice so I figured that was as safe as I was going to get. However, just in case I always pack a lunch box of goodies (and who am I kidding, probably eat them too!).

2. Pick small items that travel friendly. Pack some in your travel bag as an emergency lunch and some in each case so you have your bases covered. Try to have enough snack based items that could see you through for the first day or two before you find your feet. Here’s some examples…

 

1.  miso soup powders from king soba (great to settle your tum) 2.  Justin’s almond butters 3. meridan’s peanut butter mini jars (both great nutrient dense snacks) 4. mini rice dream milks  5. Nakd bars. 6. Herbal Tea Bags 7.Veggie Crisps. 8. Gluten Free Oatcakes (come in mini snack size packets which is very handy, these will keep you full and make a handy brekkie choice too. Just add some local fruit.)

 

3. Research breakfast options. Lunch and dinner often have way more gluten/free dairy options, especially if you’re going to places like Asia where rice based dishes are naturally gluten free. However, breakfast is way harder since your options are often fried brekkies (meat products often have added gluten and are really greasy- not great for tender stomachs) or toast/cereals- both which are not free from friendly. If you are struggling you might need to get practical and bring your own. I ordered 10 Delicious Alchemy  instant porridge pots (these are the only kind that are dairy free as well as gluten free) which I plan to eat with a banana and boiled water. Not super yummy but a safe and healthy start to the day.

4. Take translation cards with you. You can buy these online (allergy uk being the most reputable seller) but my only worry is that sometimes locals don’t actually understand the meaning of ‘gluten’. With asian countries, you are less likely to be finding bread/pasta on the menu but soya and oyster source are the big gluten containing no-nos. Therefore, my mom actually found someone on Tripadvisor Thaialnd forums to translate my exact requirements for free and then got my dad  to laminate them at work. That way you know exactly what the card says and you can break it down for the staff.

5. When in doubt, play it safe and go plain. You can’t usually go wrong with fish and veggies so avoid sauces and dressings unless they’re definitely allergy friendly.  I’m actually travelling with a bottle of gluten free sauce in the hope that I can sprinkle it over food to make it more palatable.

6. Read up on local dishes. Look up travel blogs to find local natural free from foods, which are way easier to locate than gluten free bread! If you have 2-3 dishes you know are usually naturally gluten/dairy free, you should be able to put your mind at rest (ask a waiter just to be sure though!) Examples would be Pad Thai rice noodles in Thailand (if made with traditional Thai soy sauce-not the chinese kind), Sweet and Sour Chicken in China, Steamed Fish in Bali and many more!

Traveling is an amazing way to explore different cultures and a massive part of that is food. There’s really no need to miss out if you do your research, keep your waiters informed and bring your own back up supplies just in case. Happy travels!

P.S. If you have IBD you can find more travel tips here.

Jenna xx