Airline Food: Requesting Safe Meals

Airline food is barely tolerable for people without dietary restrictions. With celiac disease, it’s a whole other game.

Here’s what to know before you fly.

The Bad News First

Most airlines don’t do “celiac safe” meals. They do “gluten-free” meals, which may or may not be:

• Free from cross-contact
• Actually safe
• Edible
• Anything more than a sad piece of meat and rice

Many celiacs report getting sick from airline GF meals. The risk is real.

The Special Meals System

Most airlines offer special meal options you can request when booking or through your account settings:

GFML , Gluten-Free Meal (the one you’d request)

To request:

1. Book your flight
2. Go to “Manage Booking” on the airline website
3. Look for “Special Meals” or “Meal Preferences”
4. Select GFML for each flight
5. Request at least 24-48 hours before departure (72+ is safer)

What You Actually Get

Airlines vary wildly. Common issues:

Best case: A separate GF meal (grilled protein, rice, vegetables, fruit, packaged GF snack) that’s actually safe.

Mediocre case: A GF meal that’s bland and unappetizing but technically safe.

Worst case:

• Meal marked GF but contains gluten ingredients
• Clear cross-contamination (croutons removed, breadcrumbs visible)
• Meal missing entirely (“We don’t have your special meal, sorry”)
• Meal that makes you sick

I’ve experienced all of these.

Which Airlines Are Better?

Crowd-sourced data from celiac travel communities suggests:

Generally better: Emirates, Etihad, Singapore, some European carriers

Hit or miss: American carriers (varies by route and luck)

Challenging: Budget airlines, domestic-only carriers, regional flights

But even “good” airlines have bad days. Don’t count on the meal.

My Actual Strategy

1. Request the GFML Anyway

It’s free, it might be fine, and it signals your needs to the crew.

2. Bring Your Own Food

This is non-negotiable. Pack enough to eat for:

• The flight
• Any delays
• A missed meal
• Arrival before you find safe food

3. Pack Smart

In your carry-on:

• GF sandwiches or wraps (eat these first, they don’t keep)
• GF crackers or chips
• Protein bars
• Nuts and dried fruit
• Apple or other sturdy fruit
• GF cookies or treats

Considerations:

• TSA allows solid food through security
• Liquids (nut butter, hummus, yogurt) under 3.4oz or buy after security
• International flights: research what you can bring into your destination country

4. Evaluate the Airline Meal

When it arrives, inspect it:

• Read the label (should say GF)
• Look for obvious problems (breadcrumbs, croutons, wheat-containing items)
• When in doubt, eat your own food

5. Have Backup Options

• Airport lounges often have limited GF options
• Airport restaurants are hit-or-miss
• Know which restaurants in your departure airport are safer
• Consider eating before you arrive at the airport

International Considerations

Leaving the US: US TSA allows food. International security varies.

Arriving internationally: Some countries restrict food imports (Australia is strict). Eat perishables before landing.

Connecting flights: Your GFML request may not transfer to partner airlines. Check and re-request.

Duty-free shops: GF snacks available at some airports, useful for restocking.

The Crew Conversation

When you board, you can mention your celiac disease to the flight attendant:

“I have celiac disease. I’ve requested a GF meal, but I’ve also brought my own food in case. Just wanted you to know.”

They can:

• Confirm your meal is loaded
• Note your restriction
• Be aware if you need to refuse the regular meal service

They usually can’t guarantee the GF meal is safe, but they can check on it.

Staying Comfortable

Hydration: Airline cabins are dry. Drink water. Avoid too much coffee or alcohol.

Snacking: Don’t wait until you’re starving. Eat your brought food at normal meal times.

Sleep: GF meals often arrive at different times than regular meals. If you’re sleeping, they might skip you. Let the crew know if you want to be woken.

Red-eye flights: Eat before you fly. Don’t count on a 2am meal.

When It Goes Wrong

Meal missing: Eat your backup. No drama.

Meal seems unsafe: Don’t eat it. Eat your backup.

You eat it and get sick: Note the airline and route for future reference. Some celiacs document and report to the airline.

Severe reaction: Alert flight crew. Stay hydrated. If serious, they have medical kits and can arrange medical personnel on arrival.

First Class and Business

Upgraded classes often mean:

• Better food generally
• More attentive service
• Ability to modify dishes
• Pre-flight meal ordering (some airlines)

But not guaranteed safety. Same rules apply, bring backup.

A Sample Flight Prep

Day before:

• Confirm GFML is on your booking
• Pack GF food for carry-on
• Prep a protein-heavy breakfast for the morning

Day of:

• Eat a real breakfast before leaving for airport
• Arrive with time to eat at airport if desired
• Have backup food accessible in carry-on

During flight:

• Evaluate airline meal when served
• Eat what’s safe
• Supplement with your own food

The Bottom Line

Airline food is not a reliable celiac option. It might work. It might not.

Pack your own food. Every time. No exceptions.

With backup food in your bag, airline food becomes a bonus if it’s safe rather than a crisis if it isn’t.

That’s how you fly without anxiety.