Always do some legwork before you leave. Call your hotel to ask if a refrigerator and microwave are available. Check the Internet to find nearby restaurants that can accommodate the GF diet and stores that carry gluten-free foods.
If you have a smart phone, investigate apps that help you find GF restaurants. If you find one you like, buy it ahead of time so you know how to use it.
Pack non-perishable, easy-to-carry, nutritious items, such as nuts, protein bars, small bags of dried fruit or popcorn, or crackers for those times when there really is nothing else to eat.
If you are traveling by car, pack cereal, instant gluten-free oatmeal, fruit, a loaf of gluten-free bread and a small jar of peanut butter for easy breakfast and lunch options. Go Picnic sells boxed, non-perishable meals for adults and kids.
If you will have a microwave and refrigerator in your hotel, pack a small cooler with frozen GF burritos, soup, ready-made meals and some homemade quick cooking items.
Don’t forget a bowl, plastic wrap, sandwich bags and disposable utensils if you are doing any food prep in your hotel room.
In the airport, look for yogurt, salads, fresh fruit, grilled chicken, plain hamburgers and other gluten-free standbys.
If you are traveling abroad, get dining cards that outline your gluten-free needs in
the language of the countries you will be visiting. Free cards you can print or get as an app for your iPhone are available at celiactravel.com.
Even if you don’t see any gluten-free items on a menu, ask. You might be surprised to find that in some foreign countries having gluten-free staples, including bread, on hand is not unheard of.
If you are visiting family, bring gluten-free pasta, bread, bagels, waffles and other items that you can simply substitute for the gluten-containing parts of the meal.