10 Things You Need to Know When Traveling With Food Restrictions

I think one of the biggest myths when traveling from Western countries, is the idea that there is a lack of access abroad. This is especially true when it comes to food. People largely think that if you’re traveling internationally you won’t have access to your normal dietary staples, and this is a scary thought if you have food restrictions or allergies. The good news? Traveling with food restrictions is totally possible, and easier than you may think.

When I say that, I don’t mean you should expect to be starving the whole time either. The vegan, veggie and gluten free “trend” has taken the globe by a storm. So many countries have more vegan or gluten free options than I could possibly enjoy- and certainly more than many places in the U.S.

A Note About Food Allergies:

I will admit, it is definitely more challenging to travel with serious food allergies (i.e. you need an epi pen or have celiac disease). While it’s pretty easy to travel as someone with an intolerance, I definitely can’t say the same for those who could literally die from cross contamination.

The main issue is the language and sometimes cultural barrier. It can be hard to communicate your allergy, or the severity of it, which makes eating out a bit riskier if you have a life threatening allergy. Additionally, there will definitely be cultural differences in the way places cook. This can cause issues when asking for substitutions or knowing if one is even needed. I can’t tell you how many places thought vegetarian still included their signature pork or chicken broth.

That being said, the tips below can be applied for both those with food restrictions and those with severe allergies. Although If you do have severe allergies, you will need to be that much more careful.

1. Have A Written Translation For Your Food Restrictions

This is crucial. I highly doubt you speak the language in every place you travel, which is more than okay. People often speak English, so communicating isn’t that much of a struggle. That being said- this greatly depends where you are.

If you have food restrictions and especially allergies, it is vital that you have translated your food restriction into the local language. This may seem obvious but it’s so important. I don’t just mean try to plug it into google translate at the table. Google translate is wrong- a lot.

Actually research and confirm the different (there are probably numerous) words or phrases to describe your restrictions and/or allergy. Have that ready to go before ordering or grocery shopping. You might want to print it out even.

2. Use The Local Language When Searching For Places

When searching for things like natural food stores, vegan restaurants, etc, you only get a fraction of the results if you search in English. If you search in the actual language, you’ll get far more options. Google is weird, translating is weird, so play around with both.

When I search celiaco or tienda organica when I’m in mexico, for example, I get different options. I often even get more gluten free and organic grocer options than if I just searched in English. I usually get better results searching locally- especially when it comes to the smaller mom and pop joints. This is a handy tip when looking for anything abroad, not just your food restrictions.

3. Find the Local Organic and Natural Stores

This is relevant for both short and long term travelers. If you are traveling with food restrictions, you can’t assume that you’ll always have an option. Which means, you definitely want to have snacks and meal substitutes ready to go.

If you’re doing longer term travels, you might not be able to find a lot of options at the big supermarkets. Depending on what country you’re in, of course. Gluten free and vegan replacements, even simply clean snacks, are going to be harder to come by at jumbo marts.

I have not been to a country yet where I could not find a natural or organic foods store. These were my lifeline and they had basically every replacement product I needed to cook or snack on.

4. Research the Cuisine Before Ruling Out Street Food

Street food is one of the best and most authentic things about traveling. Eating at a Westernized restaurant for every meal or skimping out on the local cuisine is not traveling. Unfortunately- street food is often very meat heavy. There also isn’t exactly an ingredients list. That doesn’t mean you can’t enjoy it, necessarily.

Research the local dishes and cuisine. You’ll very easily understand how they make it. Many dishes may be traditionally gluten free, or vegetarian and you just didn’t realize it. When you go to the food stand or market, go for the dishes you researched that seem safe, bring your food restriction translation and try your best to communicate.

I also found many local vegan or vegetarian places that did all the authentic dishes, but vegan or vegetarian. Those were incredible and often had the same price point, and authentic vibe as a food stand.

5. Take Curated Food Tours

The world is changing and everything is changing with it. That means that food tours can absolutely include those with food restrictions. I did a lot of food tours. There was always an option available for me, as long as I gave the guide notice.

I also started looking for specialty food tours and guess what- they exist. There were vegan, veggie or gluten free tours all over the world. The bonus of doing a food tour is that you get to connect with a local, and learn a lot about the food you’re eating.

You’ll also get awesome recommendations and tips that you wouldn’t have found otherwise. This is so important for those with food allergies too. Having a local guide help you can make a huge difference. I personally love Airbnb Experiences, Get Your Guide or Tours By Locals.

6. Know Before You Go

Yes, I’ve been to almost every continent and yes most countries I went to had liveable and enjoyable options for those with food restrictions. But let’s be real- some were not easy. Many places are really not easy. So if you have serious allergies or you can’t imagine having limited food options for some time, do your research. You might want to choose a different destination.

You should know what the local cuisine is like, and what it consists of. With google maps, you can search every type of restaurant or market before you even go. It’s very easy to know what options you will have around you before you book that Airbnb or flight.

If the options don’t exist, and the local food is truly meat or gluten heavy- maybe it’s not your ideal place. I still vote go, but I think making that informed decision is crucial.

7. Know When To Pack Your Own Food

Maybe you’re based in a major city, but you have a week planned in the Amazon, a remote hike or camping trip. These adventures are the heart and soul of traveling. They do get complicated if you have food restrictions.

This is where those snacks you got from the natural foods store come into play. Pack as much as you can beforehand. Understand exactly what you’re walking into food wise. Then, assume it will be even more limited than what your research tells you.

8. Reach Out to Your Guide Before Booking

If you’re doing any tours, or remote trips, as mentioned above, your guide is your best friend. Do not be that person who waits until the meal is served and says, ‘oh I don’t eat meat.’ They won’t have a back up plan, you’ll look like a jerk, and most likely go to bed hungry.

Communication is everything when traveling with food restrictions. Tell your guide or whoever is planning the trip right away about your restrictions or allergies. Be specific. Ask questions. They will most likely be able to accommodate you fully. If they can’t, then you’ll know before hand and you can look elsewhere.

I did a five day trek to Machu Picchu and ate like a friggin queen. It was awesome how accommodating they were. That wouldn’t have happened if I wasn’t clear beforehand. So be clear. Especially if you’re doing standard tours. Don’t assume they’d just have an option for you lined up if you didn’t give them ample notice and time to plan.

9. Make a “Group Dinner” Plan

Groups dinners are fun, but they are also the bane of my existence. It’s hard to satisfy everyone. I don’t want to be the person who ruins the whole experience for everyone, so I have my own boundaries and plan in place for group dinners.

First, I make sure I know exactly where people are planning to go and I scope out the menu before. If it’s a steakhouse, I may pass if the menu has nothing for me. That’s just life when traveling with food restrictions.

But if I choose to go, and everyone is sharing, I have to be clear with my own boundaries. I usually say no, because I can’t eat what everyone else wants to eat and it makes splitting the bill a nightmare. I also don’t want people to feel like they can’t order what they want if we’re sharing.

I also try to bring cash now as much as possible. So if I did participate in 2 dishes but not the other 5, I can budget accordingly and contribute my share fairly. Just know that splitting checks is not a universal thing.

10. Incorporate Your Food Restrictions Into Your Travels

Last but not least- make your food restrictions fun! Seriously though, one of my favorite things about traveling is exploring the health and wellness scene. I love finding new vegan or gluten free spots, and experiencing the different ingredients places use.

It’s fascinating to see different gluten or meat substitutions, that are often better tasting and better for you. Not to mention, there are so many eco lodges, wellness retreats, even vegan resorts available. Traveling with food restrictions can literally be the basis of your travels.

I look at my food restrictions as less of a challenge, and more of an adventure. It’s so cool to find a random vegan cafe in a small town miles from the city, and ask how they got there. You learn so much about a place by its food. The same goes for the “alternative” food, you just might have to get even more creative.