While access to gluten-free foods has dramatically improved over the past four years, access to gluten-free food that is free from cross contamination is a more challenging issue. Cross contamination can occur during preparation of gluten-free food in a kitchen where gluten (wheat, barley or rye) is present. A breadcrumb contains enough gluten to cause a significant autoimmune reaction in a person with celiac disease.
There are three steps you can take in order to minimize risk for cross contamination when traveling:
1. Research. Research gluten-free restaurants available in the area you are traveling. Contact each restaurant and ask them what they do to prevent cross contamination. Does the restaurant use a designated cutting board for gluten-free plates? Do they use a separate strainer for gluten-free pastas? Do they cook grill items in a skillet rather than a grill that is used for pancakes? Is there a separate prep area for gluten-free dinners? Will the pizza crust look different than a regular pizza? Do they place the pizza on the same backing rack as gluten pizzas? This process can take some time so completing this research ahead of time allows you to spend you vacation time relaxing rather than stressing about a safe place to eat. Another suggestion is to contact the GIG organization for the area for a list of gluten-free-friendly or celiac-friendly restaurants.
2. Plan ahead and double-check. Identify the restaurants that appear to be low risk for cross contamination and schedule your dining plans based on location of those restaurants to your planned activities. Stress to your waiter that you are choosing the gluten-free option and that you are sensitive to cross contamination. If the waiter does not state, "Here is the gluten-free …," then ask, "Is this the gluten-free?" It may appear repetitive but it will help to reinforce that you have special dietary needs.
3. Back-up plan. Always have a back-up supply of gluten-free foods. Airports are a challenging place to find gluten-free meals, so plan on bringing your own meals to nourish you throughout your travel day. Airlines will generally allow a medical bag and a cooler with gluten-free food is considered medical necessity for celiac disease. You will have to adhere to the liquid airport guidelines, so be certain to avoid liquid products. In addition, know where the nearest grocery store is located and request a refrigerator for you hotel room. Many hotels will not charge for the refrigerator if you require it for medical reasons. Pack a small cooler of snacks and small meals as back-up in case you can't access a celiac friendly restaurant.
Traveling can be intimidating at first with celiac disease, but experience allows you to build a strong foundation for minimizing gluten contamination while traveling. Happy gluten-free travels to you and yours.
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