How to Travel with Dietary Restrictions & Allergies

A few years ago, I started playing on and off again with vegetarian and vegan diets. I had never really eaten a meat heavy diet to begin with. And after coming to the realization that the ONLY meats I liked weren’t that great for me to begin with - think bacon and chicken quesadillas - I decided maybe I should just drop meat all together. And I honestly haven’t looked back!

When I first set out on this, I told myself - if I really want to eat meat, I will. I’m going to be flexible with myself. I also told myself, that if I’m traveling and it’s just easier to eat meat, I will too. I gave myself complete freedom where this new diet was concerned. But I quickly discovered that I didn’t crave meat or want it.

However, I did find the vegan diet a little too restrictive for me and left me missing certain foods (plus neurotically checking food labels made me a bit crazy). So in the end, the place I landed and felt more comfortable was as a vegetarian.

At the start, I wasn’t sure how this was going to go with travel and if I’d be able to keep it up. I LOVE to eat - it’s honestly one of my favorite ways to experience a culture when I travel. But I quickly realized that it wasn’t bad at all. Everywhere I went, I found ways to cope and make sure I wasn’t left hungry!

So if you have dietary restrictions or allergies and have ever been nervous about how that will work with travel - fear not! There are many tips and tricks to still get to experience the world - and taste it as well!!

Kynd Community in Bali (plant based cafe)

1. Look for destinations where your dietary restrictions may be easily accommodated

When you’re deciding where to travel, consider choosing a destination where your diet can be easily accommodated. I believe you can find a way to make it work regardless of where you go (by following the rest of the advice listed). BUT if you want to make it easy on yourself and make sure you can sample a lot of the local cuisine, take this into account ahead of time.

For example, India, Bali, Ethiopia and Israel are very easy places to travel to as a vegetarian. 40% of Indians are vegetarian, so this sort of diet is nothing new. Bali with it’s focus on health and wellness is also largely plan based. As a part of their religion, most Ethiopians don’t eat meat on Wednesdays or Fridays. And Israel is a vegetarian mecca with it’s hummus, babganoosh, and scrumptious falafel. These countries are also naturally suitable for a vegan diet as well.

Additionally, you’ll find fantastic vegan options in big cities around the world. Notable mentions are London, New York, Berlin, and Tel Aviv - where chefs are becoming increasingly clever and crafty with vegan dishes.

For our gluten free friends, Central America & South America are great options - with their focus on rice, beans, plantains, and meat. Southeast Asian dishes are almost mostly naturally gluten free, as they cook with rice noodles. You do need to watch out for soy sauce however. You’ll also be surprised to know that Italy is an excellent destination for gluten free folks. There is a huge awareness here for celiac and a gluten free lifestyle so they have many alternatives available. From risotto to polenta and delicious seafood, you’re sure to have a range of options!

Sri Lanka is AMAZING for vegan & vegetarians! Endless options.

2. Research local dishes ahead of time and make a list of items you can try!

As I mentioned earlier, food is a big part of travel for me and I LOVE sampling local dishes. So one of the first things I like to do when I plan to visit a country is to look at the most iconic and popular dishes for that region. This will give you a good sense of what ingredients go into a dish and you can make a list of items to try based on your personal dietary restrictions.

Make sure your food notes are readily accessible on your phone when you travel so you can quickly reference your list once you arrive in your destination.

We read about Kynd Community before going to Bali!

3. Plan ahead by looking up specific restaurants on TripAdvisor, HappyCow, etc.

Make sure you always plan ahead when figuring out what restaurant to go to, as this will avoid stress in the moment when dining. One of my favorite things to do is to search TripAdvisor for the top restaurants in my area. I will then search the reviews of the restaurants I’m interested in for “vegetarian”. This will pull up all the reviews that mention dining as a vegetarian. I use this trick to quickly identify which restaurants provide good options to myself. People will often say things like “limited vegetarian options” or “we had the vegetarian lasagna and it was amazing”! Besides TripAdvisor, HappyCow is another app that I use all the time to find good plant based restaurants in the area.

I also encourage you to think about writing your own reviews centered around how your dining experience was for your particular dietary restrictions after your trip ends. This pays it forward to others who will be in your position in the future and wondering if a restaurant will be suitable for them.

Patacones the BEST side - available all over Central & South America!

4. Don’t be afraid to order your meal in appetizers & sides

You may feel like a little kid doing this, but who cares. If the restaurant doesn't have a full meal option that appeals to your dietary restrictions - order piece meal from the appetizers and sides. I often find that this opens up a world of possibilities.

When I’m in Central America, I frequently crave patacones (fried plantains) and so I’ll often order a plate of these as my main dish. It’s a little eccentric, but it makes me happy and at the end of the day the restaurant is just wants to have your business!

5. Pack your own food

This is a must for anyone with dietary restrictions - bring your own food from home! The best things to think about are high protein items that will keep you full & are easy to pack - things I specifically recommend are protein bars, peanut butter, and nuts.

6. Buy groceries and cook your own meals

Another tip I have for those traveling with dietary restrictions is to consider going to the grocery store and cooking your own meals. Not only is this a way to save a ton of money while traveling, but it will also give you peace of mind when it comes to eating. If you plan to do a lot of your own cooking, consider staying in an Airbnb with a full kitchen or a hostel that has a kitchen available to guests.

I will also add - that cooking your own meals in a hostel setting can also be a great way to make friends!

7. Visit local markets

Another great way to get in touch with the local culture and feel totally immersed in a new destination is to visit the local markets. If you’re worried about understanding what is going into the dishes you are eating, this can be a fantastic way to sample local produce and snacks with fewer questions! One of my favorite snacks to grab from local markets are fresh fruits. You can even sometimes get it blended into fresh smoothies….and watch your drink get made so you know exactly what’s in it!

8. Sign up for a cooking class & share dietary restrictions ahead of time

One of my favorite things to do in any destination I visit is sign up for a cooking class! This is also a GREAT thing to do when you have dietary restrictions, because you can share them with the instructor ahead of time to make sure they can accommodate and pivot your recipes. This is such a fantastic way to get a slice of the local culture thru your tastebuds, and make sure you are eating in a way that suits your specific needs. Not to mention, it’s a really fun way to spend the evening and possibly make some new friends!

The BEST rice and curry I had in Sri Lanka - from Coconut Sambal in Galle.

9. Carry food allergy translation cards

Companies such as Allergy Translation will send you printed cards to take on your travels that clearly outline your dietary needs in the local language. They are pretty affordable ($8) and will bring you peace of mind, knowing you have it tucked safely in your bag. When you visit restaurants or food stalls, just present the card and the local will be able to direct you to a meal that will suit your needs.

AMAZING Pumpkin Hummus from Selina Monteverde

10. Learn a few words in the local language to communicate your dietary restrictions

Similarly, I also recommend learning a few simple words and phrases in the local language to communicate your dietary restrictions or allergies. For example, it’s pretty easy to tell someone “soy vegetariana” when traveling in a Spanish speaking country and they will immediately know what I can and cannot eat. Gluten is a little tougher to communicate because people don’t always know what that is in other countries, but you can usually get your point across by telling them no flour, no bread, etc - listing off specific items you can’t have to get your point across.

11. Always bring backup protein bars or snacks

Any time I leave the hotel, I take a protein bar. The last thing I want to do is get caught in a situation where I can’t find something suitable to eat and start to get hangry. You just make it a part of your natural routine. And as an added bonus, as the trip goes on you’ll slowly eat your stash - freeing up space in your luggage for any souvenirs you purchase along the way!

12. Make sure you have travel insurance in case anything goes wrong & you get sick!

As a friendly reminder, always get travel insurance. If you accidentally eat something your body isn't used to or can’t handle, you want to know you can go to a medical facility and get help. There’s nothing worse than stressing out about a hospital bill when you are having an allergic reaction to something! So just be safe and plan ahead.

Two plans I recommend are Safety Wing - which is super affordable and covers you for travel medical insurance abroad.  And WorldNomads which is a more comprehensive plan (that will also cover your electronics and personal effects). I’ve used both and had good experiences!

Well those are my top tips for how to travel with dietary restrictions - I really hope this was useful to you and that you won’t let your diet stop you from seeing the world! If you are currently traveling with dietary restrictions, I’d love for you to share your experiences (good or bad) in the comments below.

As always, if you enjoyed this article, please consider sharing :)