Stress free, gluten free travel

Author Byline Image    Traveling can be one of the greatest pleasures in life, but for those with gluten sensitivity it can also be one of the most challenging. Here are my top 10 tips for traveling gluten-free:
   1. Pack food. Airports, train stations and roadside snack shops are not the best places for gluten-free options. Take enough gluten-free snacks, like trail mix, to keep you well fed.
   2. Plan ahead. Books are available that list gluten-free dining options throughout the U.S. Keep one handy when traveling the states. When traveling abroad, research beforehand so you arrive with some options and don’t wind up in a restaurant where you can’t eat anything.
   3. Put it in writing. When traveling to a foreign country where you do not speak the language, give the server a card that explains your gluten sensitivity. You can purchase these cards in various languages or just ask the concierge at your hotel to write a simple statement you can take to restaurants.
   4. Don’t cheat! I personally love to explore culture through food, but sometimes you may need to forego regional culinary specialties because of gluten. I traveled to Italy and forewent pasta and to France and forwent bread, but I always found something delicious to eat. No one wants to be ill on vacation and sometimes a little gluten triggers cravings for more.
Recipe Image
Carol Kicinski
This trail mix is the perfect healthy snack to take with you when traveling.
Gluten-Free Tropical Trail Mix
Servings: 8-10
2 cups sliced almonds
1 cup unsweetened coconut flakes
1 cup macadamia nuts
1 cup roasted, salted pumpkin seeds
1 (1.5-ounce) bag freeze-dried pineapple
1 (1.5-ounce) bag freeze-dried mango
1 (1.5-ounce) bag freeze-dried strawberries
   Place almonds and coconut flakes in a large, dry skillet over medium-high heat. Cook, stirring often until coconut and almonds are fragrant and toasted, about 6 minutes. Let cool completely.
   Combine toasted coconut and almonds in a mixing bowl with remaining ingredients. Break the pineapple into smaller pieces if desired. Store in an airtight container.

   5. Find what you can eat. With a little research you can find dishes that are naturally gluten-free. Have an idea of some local delicacies so you can experience the food culture and stay safe.
   6. Fresh is best. No matter where you are, you can usually get grilled fish with vegetables and salad and not have to worry about a gluten attack. When in doubt stay away from soups, sauces and anything fried.
   7. Drink plenty of water. You may accidentally ingest some gluten no matter how careful you are. Drinking plenty of water will help flush it out of your system faster.
   8. Take probiotics. Buy strong probiotics and take double the dose every day. This is good practice

anyway for people with gluten intolerance but especially when traveling. This helps with digestive issues.
   9. Take digestive enzymes. Taking digestive enzymes before meals helps break down food, allows for greater nutrient absorption and assists in normalizing inflammatory responses from eating gluten by mistake.
   10. Utilize the mini bar. I don’t mean drink the tiny $10 bottles of gin so you don’t care if you eat gluten or not, I mean use the mini bar to store your own perishable gluten-free snacks. Better yet, ask for a mini fridge if available.