International Travel with Celiac Disease

Traveling internationally with celiac disease is challenging but absolutely doable. I’ve traveled to countries where I don’t speak the language, where the cuisine is wheat-heavy, where celiac awareness is minimal.

Here’s what I’ve learned.

Before You Go

Research Your Destination

Celiac awareness varies dramatically by country:

• High awareness: Italy, Spain, UK, Australia, Ireland
• Moderate awareness: Most of Western Europe, Canada, parts of South America
• Lower awareness: Much of Asia, parts of Africa, Eastern Europe

Cuisine considerations:

• Italian food is wheat-heavy, but Italian restaurants are often very aware of celiac
• Asian cuisines use soy sauce (wheat-based) extensively
• Some cuisines (Mexican, Indian) are more naturally GF-friendly

Research your specific destination.

Prepare Translation Cards

A translation card in the local language explains celiac disease and what you can’t eat. This is essential.

What to include:

• You have celiac disease (use medical terminology)
• You cannot eat wheat, barley, rye, oats
• Cross-contamination is dangerous
• You must avoid sauces/foods that contain gluten
• Even small amounts make you sick

Where to get them:

• Celiac travel card websites
• Apps that generate cards
• Have a native speaker review your card if possible

Pack Food

For the journey and early days:

• GF snacks for planes and airports
• GF bars and non-perishables
• Enough to survive a day or two if food is hard to find initially

Research Restaurants

Before you leave:

• Search “gluten free [destination]” and note options
• Use Find Me GF app for international listings
• Check TripAdvisor for celiac-friendly restaurant reviews
• Find dedicated GF bakeries or restaurants if they exist

Learn Key Phrases

In the local language, learn:

• “I have celiac disease”
• “I cannot eat wheat, barley, or rye”
• “Is this gluten-free?”
• “No soy sauce”
• “No flour”
• “Thank you”

Even imperfect phrases show you’re trying.

Country-Specific Tips

Italy

• “Celiachia” is well understood, Italians know this disease
• Many restaurants have GF pasta and pizza
• Look for “AIC” certification (Italian Celiac Association)
• Dedicated GF restaurants and pharmacies with GF food
• Surprisingly one of the easiest countries for celiacs

UK and Ireland

• High awareness, many GF-labeled products
• “Free from” sections in supermarkets
• Restaurants often have GF menus
• Some pubs have good GF options

France

• “Sans gluten” is understood
• Many bakeries don’t do GF, but restaurants often can
• French cuisine relies on sauces, ask about flour

Spain

• Growing awareness, “sin gluten” widely understood
• Many tapas are naturally GF
• Dedicated GF bakeries in major cities

Germany/Austria

• “Glutenfrei” is understood
• Good GF products in supermarkets
• Beer country (beer is not safe), but GF beer exists

Japan

• Soy sauce is everywhere and contains wheat
• “Komugi” = wheat, but cross-contamination concepts less understood
• Bring detailed cards in Japanese
• Some dedicated GF restaurants in Tokyo
• Challenging but doable with preparation

Mexico

• Corn-based cuisine is naturally GF-friendly
• Corn tortillas are safe; flour tortillas are not
• Watch for wheat in mole and some sauces
• Generally easier than many destinations

Thailand

• Fish sauce is GF, but soy sauce is common
• Rice-based dishes can work
• Communicate carefully about soy sauce
• Moderate challenge level

At Your Destination

Supermarkets First

Before restaurants, find a supermarket:

• Stock up on safe basics
• GF bread, crackers, snacks
• Fruit, cheese, simple foods
• Reduces pressure on every restaurant meal

Restaurant Communication

Show your card first. Before ordering, give the server your translation card and wait for acknowledgment.

Point and confirm. Point at menu items and ask if they’re safe.

Stick to simple foods. Grilled meat + rice + vegetables = usually safe. Complex sauces = usually risky.

Tip well when they help. Positive reinforcement for restaurants that accommodate you.

When in Doubt

If communication isn’t working:

• Order the simplest thing possible
• Rice, plain grilled protein, steamed vegetables
• Avoid all sauces
• Eat more at the hotel/apartment where you control the food

Hotels vs. Apartments

Hotels: Convenient, but you’re dependent on restaurants Apartments/Airbnb: Kitchen access, more control, can cook safe meals

For longer trips, I prefer apartments for the kitchen access.

Handling Complications

Language Barriers

• Rely on your card
• Point at ingredients to confirm
• Use translation apps
• When nothing else works, eat plain food or eat what you brought

Getting Sick

If you get glutened abroad:

• Rest if you can
• Stay hydrated
• Have your usual recovery supplies
• Adjust plans if needed (sick days happen)
• Don’t let it ruin the trip, recover and continue

Limited Options

Some days, safe food will be hard to find:

• Eat what you packed
• Find a supermarket
• Eat simple (fruit, cheese, plain items)
• One mediocre meal won’t ruin the trip

Mental Preparation

International travel with celiac requires accepting:

• You won’t eat everything locals eat
• Some famous foods will be off-limits
• Communication takes effort
• Some meals will be disappointing
• It’s still worth going

Focus on what you CAN experience, not just what you can eat.

Country-Specific Resources

Before any trip, search for:

• Celiac associations in that country
• GF travel blogs about that destination
• Facebook groups for celiacs in that country
• Restaurant apps with GF filters

The celiac community is global. Someone has been where you’re going.

My Best International Experience

Italy. I expected it to be impossible, pizza and pasta everywhere.

Instead, every restaurant knew “celiachia.” Many had dedicated GF menus. I ate GF pizza and pasta multiple times. The awareness was higher than most American restaurants.

Don’t assume. Research, prepare, and go.

The Bottom Line

International travel with celiac is:

• More complicated than for others
• Requires more preparation
• Sometimes frustrating

But it’s absolutely possible. I’ve traveled extensively since diagnosis. The world is still accessible.

Prepare well. Communicate clearly. Stay flexible.

Then go see the world.