Article Highlights:

  • Managing food allergies and special diets while traveling requires preparation, research, and local knowledge.
  • Common dietary concerns for North American travelers include gluten-free, dairy-free, nut-free, and vegetarian/vegan options.
  • Countries like the UK, Italy, and Australia are highly accommodating, while others pose more challenges for special diets.
  • Finding supportive grocery stores and gluten-free restaurants varies greatly by region, making pre-trip planning essential.
  • Essential travel strategies include learning key phrases, carrying snacks, and using allergy translation cards.

 

Exploring new destinations presents excitement and challenges for travelers with food allergies or special diets. Whether avoiding allergens like peanuts, gluten, or dairy or following a specific diet such as veganism, ensuring safe meals on the road requires careful planning. Some countries are more accommodating, offering abundant gluten-free options and allergy-friendly grocery stores, while others require extra vigilance. Understanding the best destinations for special diets, learning essential travel strategies, and knowing where to find the safest meals can transform any trip into a smooth, worry-free experience.

The most frequently encountered food allergies among North American travelers include peanuts, tree nuts, dairy, shellfish, and gluten. Celiac disease and gluten intolerance are particularly significant, with many individuals seeking gluten-free restaurants that offer safe alternatives. Other everyday dietary needs include vegetarianism, veganism, and lactose-free diets, which can vary in ease of accommodation depending on the country.

Travelers who follow special diets for religious or health reasons also face challenges. Kosher and halal diets require specific food preparations and certifications, while keto and paleo diets emphasize low-carb, whole-food eating. Those with diabetes must monitor sugar intake, making processed and hidden sugar sources in foreign foods a concern. The key to managing these restrictions effectively while traveling is understanding local food customs and seeking destinations supporting dietary needs.

 

Unusual Food Allergies and Special Diets

Beyond common food allergies, some travelers have rarer dietary restrictions that can make eating abroad even more complicated. Alpha-gal syndrome, for instance, causes an allergy to red meat and is triggered by tick bites. Those with histamine intolerance must avoid aged foods like cured meats and cheeses, which are prevalent in many European cuisines. Others may have sensitivities to sulfites (found in wines and dried fruits) or nightshades like tomatoes, peppers, and eggplants.

Less common special diets include the raw food diet, which can be challenging to maintain in areas where fresh produce is less accessible. The FODMAP diet, used for digestive disorders, restricts various fermentable carbohydrates found in onions, garlic, and certain fruits, common ingredients in many global cuisines. These more unusual allergies and dietary needs require extra caution, making travel planning even more critical.

 

 

A well-stocked grocery store aisle.
Some countries are better at labeling food allergens than others.

Countries With Grocery Stores That Support Food Allergies and Special Diets

Grocery shopping is crucial for travelers with food allergies and special diets. Some countries excel at providing allergy-friendly grocery options, while others offer limited alternatives.

In North America, the United States and Canada lead the way in allergy-friendly grocery stores, with major chains offering dedicated gluten-free, dairy-free, and nut-free sections. The United Kingdom and Australia also have well-developed food labeling laws and widely available allergy-safe products.

Italy is surprisingly supportive of gluten-free diets, with most grocery stores offering a variety of certified gluten-free pastas and baked goods. Scandinavian countries, including Sweden and Norway, also have strong food labeling regulations, making it easier for travelers to identify safe options.

Conversely, some countries pose greater challenges. Many parts of Asia, particularly China and India, do not prioritize food labeling for allergens, making grocery shopping risky for those with severe food allergies. Similarly, while fresh fruits and vegetables are abundant in Central and South America, processed foods may lack clear allergen warnings. Western-style grocery stores with allergy-friendly options in Africa and the Middle East are primarily found in major cities, but rural areas may have limited choices.

 

Many diners of all ages sitting outside a casual restaurant in Europe.
Many European countries’ restaurants excel at dietary restriction accommodations.

Countries With Restaurants That Accommodate Food Allergies and Special Diets

Eating out is often the most challenging aspect of traveling with food allergies or special diets. Some countries make this more straightforward than others by offering well-labeled menus and trained restaurant staff.

European countries, including the UK, Germany, and the Netherlands, are among the best for accommodating dietary restrictions. Many restaurants in these regions offer gluten-free options and are aware of common food allergies. Italy stands out as a top destination for celiac travelers, with many restaurants certified to serve gluten-free meals safely.

The U.S. and Canada have strong restaurant allergen awareness in North America, with many chains and independent establishments catering to various diets. Australia also excels in this regard, particularly in major cities like Sydney and Melbourne.

Conversely, some destinations require extra caution. In China, soy sauce (which contains gluten) is commonly used in cooking, and cross-contamination risks are high. Despite its awareness of food safety, Japan often uses hidden allergens like fish-based seasonings, making it difficult for strict vegetarians and those with seafood allergies. Latin American countries may not always have clear allergen labeling in restaurants, although they do offer naturally gluten-free options like corn tortillas and fresh seafood.

For travelers heading to less accommodating destinations, it is essential to learn key phrases in the local language, carry allergy translation cards, and research safe restaurants in advance.

 

An Asian restaurant and its signage and large menus displayed outside.
The overwhelming choices of a sushi restaurant.

Essential Tips for Traveling With Food Allergies and Special Diets

Traveling safely with food allergies or special diets requires a proactive approach. One of the most effective strategies is researching destinations ahead of time to understand what foods are commonly used and how allergens are labeled. Carrying snacks and meal replacements ensures that safe options are always available, especially in areas with limited food choices.

Using allergy translation cards in the local language can help communicate dietary restrictions clearly to restaurant staff. These cards can specify exact allergies and foods to avoid, reducing the risk of miscommunication. Additionally, seeking out gluten-free restaurants, vegan-friendly cafés, and specialty health food stores before arriving at a destination can make meal planning much easier.

It’s also wise to book accommodations with kitchen access, allowing travelers to prepare their meals when needed. Apps and websites that review restaurants for dietary accommodations, such as Find Me Gluten Free or HappyCow, can be invaluable resources for finding safe dining options.

For those with severe allergies, carrying emergency medication, such as an epinephrine auto-injector, is crucial. Checking airline policies on food allergies and special meals before booking flights can also make air travel safer and more comfortable.

 

The Global Rescue Connection

Global Rescue’s 24/7/365 medical advisory service can help travelers with food allergies and special diets. From getting a pre-travel consultation with a health professional to equip and prepare yourself with the necessary preventive measures and medications to finding a doctor who speaks your language should you experience an allergic food reaction and a local pharmacy to fill a prescription for you during travel, Global Rescue can help.

As a member, we want you to contact us whether it’s an emergency or something minor. You will get real-time access to doctors, paramedics, and nurses who will help you sort out the do’s and don’ts based on your unique situation and symptoms. It’s part of your membership services.

Traveling with food allergies or special diets may require extra effort, but it should never be a barrier to exploring the world. With proper research, the right tools, and some preparation, travelers can enjoy safe and delicious meals wherever they go. Whether searching for gluten-free restaurants, allergy-friendly grocery stores, or destinations that cater to special diets, taking the time to plan ensures a smoother and more enjoyable journey. By staying informed and adaptable, travelers can experience the richness of global cuisine without compromising their health or dietary needs.