Tips and Tricks from Experienced Gluten-free Travellers in the Little Northern Bakehouse Community
We asked Little Northern Bakehouse email subscribers to share their top gluten-free travel tips and tricks to help fellow gluten-free travellers in our community head out on their summer adventures with confidence.
Because whether you’re suiting up for a business trip, stuffing your suitcase for a dream vacation abroad, packing your bag for a road trip with friends, or loading the car to go camping with your kids, travelling gluten-free can be challenging.
From menus and food labels in a language you don’t know to the absence of available gluten-free options in airports, small town pit-stops, and out-of-the-way places around the world, eating gluten-free far from home takes careful planning, precision packing—and practice!
From eager adventure badge earners to mature map masters, gluten-free globetrotters to peers who picked up some handy tricks on journeys great and small, our subscribers stepped up!
Keep scrolling to read the road-tested tips they shared—or click the list below to take the express train to a timely gluten-free travel theme to use on your next trip!
- Pack Snacks, Get Groceries, and Other Travel-friendly Food Tricks
- Downloadably Helpful Apps and Read-Before-You-Leave Resources
- How to Avoid Getting Lost in (Gluten-free) Translation
- Call Before You Go: Smart Communication Strategies for Hosts and Hotels
- Chat Up a Gluten-free Local (Or Ask Ahead Online)
Pack Snacks, Get Groceries, and Other Travel-friendly Food Tricks
From holiday survival tips to stratagems for summer fun, road trips to air travel, BYOGFF is universally popular advice every time we ask—it’s only the what of Bring Your Own Gluten-free Food that changes from context to context.
Here are some of the travel food packing and snacking strategies Little Northern Bakehouse shared to make sure you don’t starve when you’re stuck in an airport or stranded in a gluten-free food desert.
Road Trip Ready Mixes and Make-Aheads
“My husband and I traveled a lot. When traveling in the [United States], we always carried a large cooler that plugged into the car, so we never ate out… When we were out of our country, we had to eat breakfast and dinner at a certified restaurant, then for lunch we had bars we could carry with if out on a tour bus. I also made snack bars to bring with that traveled well. We enjoy traveling this way and never had to worry about getting cross contaminated.”
– Pat
“When travelling I like to bring sandwiches I’ve made with Little Northern Bakehouse bread (Seeds and Grains is my favourite). I toast the bread and then use [my favourite protein fillings]. I also pack homemade gluten-free bars and muffins along with some precut fruit and veggies. I keep these in a travel cooler. Gluten-free trail mix and granola are also tasty options.”
– Mmmisha
“Freeze your gluten-free goodies before trips! They hold their form so much better for road trips or air travel!!”
– Carrie I.
Gluten-free Air Travel Tricks
“When you need to keep things cold on a flight, freeze a water bottle to bring with you in your lunch bag/cooler. Since you can’t have liquids on the plane larger than 100 ml, just drink any water that melts before going through security. This will keep your gluten-free snacks cold and you’ll have safe food for the plane!”1,2
– Debbie P.
“The best travel tip is pack something to eat! I actually purchased a larger handbag in order to carry a sandwich (there are containers with thin freezer packs that fit in lid), or sun[flower seed] butter and jelly on little Northern Bakehouse bread, which needs no freezer pack. …
I also learned that if flying, buy prepackaged protein powder. I put my white protein powder in a plastic bag and was tagged by TSA and had to have a full body pat down and my luggage intensively searched. My husband and I almost missed our plane.
I also travel on planes with a soft cooler and lots of freezer bags. I stop at a grocery store on arrival to a new city and stock up on safe items and fill my bags with ice to put in my soft cooler. And always get a fridge in hotel rooms!”
– Michele D
Surprisingly Savvy Items to Pack in Your Gluten-free Suitcase
“Half of my suitcase is GF essentials like power bars, instant GF oatmeal, and toaster bags [for shared toasters]. GF treats are a must too. …”
– Kellyd
- “Carry tiny containers of GF soy sauce and other condiments. Lots of refillable options at Asian novelty stores, or online.
- Bring your own chopsticks, reusable plastic cutlery and napkins, to reduce the chance of cross contamination in group eating scenarios.
- As well as the usual prepackaged snacks that we all pack, I also take resealable freezer bags and reusable bag clips. They are compact, reusable after a wash. I use them to keep extra portions of something delicious from a cafe/restaurant OR to keep snack foods from leaking into everything in my handbag.
- And of course, be sure to DECLARE all food items when entering another country! Immigration rules vary from place to place, and it’s important to follow the rules. Don’t try to sneak anything into the host country, especially Australia and New Zealand.”
– Karen DW @YourSecretChef
Have Small Appliances, Will Travel
“I always take my own little GF toaster [when staying in hotels], and a little cooler with … things that go with bread. I can make toast for breakfast with nut butter or a nice sandwich for lunch. Then I get fruit from the breakfast bar to round out my meals. When I fly, I can get the things I need delivered to the hotel, or I have been known to take them in my checked suitcase to be sure I would have what I need. Just not in my carry on for nut butter…”
– Diane
“When staying in a hotel, bring a rice cooker so that oatmeal, noodles or soups can be cooked.”
– Happy Gluten-free Traveler
Gluten-free Groceries to Get On-Arrival
“Grocery shopping > eating out! It’s so fun to try new gluten-free foods in other countries and they are usually labelled much more clearly than in Canada.”
– Emily M.
“We always look for local food co-ops, farmers markets, grocers to get our GF, dairy-, egg-, soy-, corn-, nut-, etc.-free ingredients and it’s very easy to create the healthy yummy meals that are safe for us to enjoy when traveling.”
– Anonymous
Downloadably Helpful Apps and Read-Before-You-Leave Resources
Almost every subscriber who mentioned one put the free Find Me Gluten Free app at the top of their list. Also available as a website, Find Me Gluten Free includes gluten-free and celiac-friendly restaurants and dedicated gluten-free spots around the world.
Here’s what subscribers had to say about how they use this app and other apps and websites like it:
“…This app has saved me so many times. First thing I do when I land somewhere is open this app to see what is near me.”
– Jenn
“If I have some free time in a new city then I use a GF app to find a bakery/cafe I want to try then just set a course to that destination and use it as a way to explore the city on foot. …”
– Julie C.
“…The Spokin app is also great for anyone with any allergy that you can download on your phone to search for restaurants.”
– Brittany Z.
“Use Yelp or Spokin app to find restaurants that are GF or that have GF options. … [I also] read various GF blogs about restaurant suggestions. …”
– Susan W.
“…There are many dedicated travel blogs for C[eliac] D[isease] on the web, just find those and message the writers. NOTE: many countries have laws around allergen declarations— just search the country for a CD association or law(s) affecting food. Canada happens to be very clear….
…Search Find Me Gluten Free for listings for restaurants/coffee shops, airports, etc., before you leave home whether it is by train, plane, boat, or car. You can plan your food route by that alone. Note that not every option is available yet… it’s up to us to keep populating the app with ratings….”
– Shirley Paulsen, BC
How to Avoid Getting Lost in (Gluten-free) Translation
It can be hard to spot hidden gluten on restaurant menus and get servers to take your gluten-free requirements seriously in North America in English. When there’s a language barrier, communicating your need for gluten-free food is an even bigger challenge.
Here’s how the experienced gluten-free world travellers who shared tips handle it:
“…When I plan long journey in a place with a barrier language, it’s important to do our homework before! There’s a LOT of information on the internet. With AI it’s even more easy!
…Learning the words that correspond to your situation in the language of the country you’re visiting is important, but it’s not always easy to remember them when the time comes! Having them written down on a piece of paper, in your wallet/pocket, is a simple trick that can save your day! The best way to do this? A card on which you express your concern (food allergies) in several languages and give it to the person at the restaurant/hotel.
Example: “Hi, I’m celiac. I can’t eat gluten: wheat, barley, or rye. This could have serious consequences for my health. Do you have any gluten-free options? Thank you for your help!”
With this card, there’s no risk of mispronouncing words or having doubts about the person’s understanding. Make several cards, as you’ll likely lose some along the way. Always keep one in your wallet, which can also help in case of an accident!…”
– E.B. – The Nordik Dreamer
“…In non-English countries, carry your GF cards in all languages. Sometimes you won’t have Wi-Fi, that’s when the hard copies are good to have!
Also, most European countries have an allergy number code on their menus. In France for instance, restaurants are required 14 allergens on their menus. Learn the code for gluten, shellfish, soy, dairy, nuts, etc., before you travel. Create a hard copy of those numerical identifiers….”
– Shirley Paulsen, BC
(Find free gluten-free travel cards in 63 languages here)
Call Before You Go: Smart Communication Strategies for Hosts and Hotels
Just like you would when invited to a holiday meal, letting your hosts know about your gluten-free and food allergy requirements up front is the first step to getting what you need.
From asking questions to making reservations, subscribers shared these top gluten-free travel communication tips:
“Wherever I travel, be it domestic or international, as a celiac patient, I make reservations in advance using a variety of internet tools, blogs, etc., and then call to make a reservation where I ask if they have gluten-free items on the menu. I always ask if they have gluten-free bread as if they have bread, most don’t, then they are big on gluten-free and will no doubt have a good choice of gluten-free food.”
– David S.
“My husband and I have been eating gluten-free for 3 years…. [But] that did not stop us from traveling and enjoying other cultures and food. …Most restaurants will accommodate your gluten-free requests, and you just have to ask…most are very accommodating when it comes to allergies or sensitivities.
[When we] celebrated our 45th wedding anniversary on a Mediterranean Cruise, we requested gluten-free meals at the sit-down restaurants when we booked our trip. Every restaurant on the ship had our gluten-free request and informed us which meals on the menus were gluten-free. One time, a special gluten-free dessert was made for us.
The key to traveling gluten-free [or with] other allergies and sensitivities is to inform your travel providers of your diet requirements, including your airline. …We have found that gluten-free options …are readily available. All you have to do is ask or request it.
Planning ahead, whether you are travelling to a far destination, or somewhere closer to home, is key to enjoying your diet sensitivity while travelling.”
– TJTOGO
Chat Up a Gluten-free Local (Or Ask Ahead Online)
No one knows a destination’s hidden gluten-free gems like the people who live there—and fellow gluten-free travellers who’ve been there.
These subscriber tips shared how local resources and the experiences of other travellers can work for you:
“I think the best tip I have used in the past is trying to find gluten-free communities—on Facebook or Instagram for example—for different geographical areas. That way you can find recommendations for restaurants or food vendors that have gluten-free options. Even with this, I would do more research to ensure they align with any other allergies or accommodations as well and incorporating reviews.”
– Anonymous
“Always assume there is no gluten-free food where you’re traveling to, because many countries have very limited options. I always pack gluten-free [snacks] to have something handy until I manage to find other local options. Sometimes researching beforehand helps, especially if you can connect with someone that lives or has already traveled there.”
– A.P.
“…You can also look up celiac groups for [the] city you are visiting.”
– Anonymous
Content like Subscribers’ Top Gluten-free Travel Tips wouldn’t be possible without a community of Little Northern Bakehouse subscribers willing to contribute their wisdom for the good of all who eat gluten-free. We hope you feel the community care in the tips they shared!
Explore past Community Crumbs subscriber tips on gluten-free topics for every season:
- Gluten-free Holiday Survival Strategies
- Back-to-School Gluten-free Survival Tips
- Gluten-free Summer Survival Secrets
Get—and contribute to—future Community Crumbs gluten-free subscriber tips and tricks! Scroll down to sign up for Little Northern Bakehouse emails to invite deliciously gluten-free recipes, articles, and more into your inbox.
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Disclaimer:
Some subscriber travel tips have been edited for length, clarity, grammar and/or brand standards, and to limit duplication. Little Northern Bakehouse has not reviewed the individual resources listed on this page and does not endorse or otherwise promote the specific information contained therein.
Fact-Checked Footnotes:
- FLYING IN THE UNITED STATES:
Transportation Security Administration (TSA), Security Screening: What Can I Bring?: Frozen Food. “…ice or ice packs must be completely frozen when brought through screening. If the ice or ice packs are partially melted and have any liquid at the bottom of the container, they will not be permitted.” Fact checked June 3, 2025 at: https://www.tsa.gov/travel/security-screening/whatcanibring/items/frozen-food#:~:text=If%20the%20food%20is%20packed,they%20will%20not%20be%20permitted. - FLYING IN CANADA:
Canadian Air Transport Security Authority (CATSA | ACSTA), What can I bring?: Ice packs. “100 ml (3.4 oz) or smaller permitted in carry-on. Gel and ice packs are subject to the liquid restrictions. [Exemptions]: when required to treat an injury or when used to refrigerate baby food, milk, breast milk, formula, water and juice for infants under 2 years of age (0-24 months), medically necessary items and medication.” 2022-12-22. Fact checked June 3, 2025 at: https://www.catsa-acsta.gc.ca/en/what-can-bring/item/ice-packs#