Gluten-free diet when traveling

Traveling can be exciting and fun, but for those with celiac disease or gluten sensitivity, it can be challenging to maintain a gluten-free diet while away from home.

In addition, ingredients and sources of gluten can vary by country or region, so always use caution when trying new foods. You can always opt for naturally gluten-free foods such as fruits, vegetables, eggs and fresh cuts (without additives) of meat and fish.

Here are some useful tips to help maintain a gluten-free diet during your travels:

• Do your research ahead of time: Before you travel, do your research on the places you are going and look for restaurant and store options that offer gluten-free foods. It's important to plan ahead to avoid surprises and make sure you have safe options for eating.

• Pack your own food: If you are unsure if you can find gluten-free options where you are traveling, it is recommended that you bring your own packaged, gluten-free foods. Some examples of foods you can pack are gluten-free granola bars, dried fruit, nuts, and gluten-free snacks such as tortilla chips.

• Learn to communicate: If you are going to a country where they do not speak your language, it is important to learn some useful phrases related to the gluten-free diet in the local language. One option is to carry a card with a list of gluten-free foods. Also, if you are eating in a restaurant, be sure to communicate your dietary needs clearly to the restaurant staff.

• Choose destinations with gluten-free options: When planning your vacation, consider choosing destinations that know and understand the gluten-free diet. For example, some tourist destinations in Europe such as Italy and Spain have a long culinary tradition of gluten-free foods and are more aware of the dietary needs of travelers.

• Beware of cross-contamination: Cross-contamination is a big problem for those with celiac disease or gluten sensitivity. Make sure the restaurants and stores you visit are aware of the importance of avoiding cross-contamination and take the necessary steps to protect your food.

• Prepare your first aid kit: If you a