For people living with food allergies, intolerances, and eating concerns, travelling the world or to unfamiliar places and navigating the food scene can be an especially daunting experience. The concern of “Will I be able to find anything I can eat safely here?” can hold many people back from visiting their dream locations or pursuing adventure.
According to the FARE, Food Allergy Research & Education, 1 in 10 adults in the United States has a food allergy, and 1 in 13 children. In 2019, FARE reported that about 33 million Americans have a food allergy. It’s not uncommon at all, and there’s a more-than-likely chance you know someone with an allergy, but do you know all the struggles they may be facing?
The consequences of eating an unsafe food for a person with an allergen can vary– some may experience nausea, stomach pain, or mild vomiting, but on the severe end, allergies can lead to hives, rashes, anaphylaxis, and even death. Adapting and accommodating a person’s allergies is not optional to maintain safety, but it poses a challenge when traveling.
So, if someone would like to travel abroad (or anywhere, truly) while having a food allergy, what’s the best way to approach the situation? From experience, there are a few great tips that can really elevate a travel experience for an individual with food allergies.
1. Understanding the cultural diet
Any person travelling abroad should research what the food and nutrition are going to be like at their destination. Checking out restaurants in the area, reading up on that country’s staple cuisine and ingredients, and familiarizing oneself with the culture is an important part of picking vacation spots.
But, especially for travelers with unique nutritional needs, doing this research ensures having options and not going in blind. Certain resorts, for example, may be extra able to provide safe food for specific conditions.
Some countries also have organizations dedicated to certain standards of food preparation, ensuring it’s safe for those with allergies. Examples include the Asociación Española de Personas con Alergia a Alimentos y Látex (AEPNAA) of Spain, Association Francaise pour la Prévention des Allergies (AFPA) of France, Egyptian Society of Allergy and Clinical Immunology (ESACI), along with others.
These organizations strive to ensure safety for both residents and travelers afflicted with allergens– by researching the disorders, then advocating to get safe foods on the menu, as well as clearly labeling. Some restaurants may show a symbol of an organization of this type, meaning they’ve been approved by the board and can provide safe options.
I spent two weeks cruising and exploring across Italy and Spain in the recent summer– gorgeous, with phenomenal food that still makes my mouth water. Italy’s AIC, Associazone Italiana Celichia, was an organization that worked to verify food was free of gluten to accommodate Celiac’s disease, an autoimmune condition that makes the body unable to process the protein gluten.
Depending on the destination, certain food cultures use less of potential allergen ingredients. Part of the reason the AIC was so prevalent in Italy is because plenty of restaurants have been able to make a wheat that does not include the protein gluten. This makes food more accessible to those who are gluten-intolerant or allergic. Common allergens, such as lactose, peanut, egg, gluten, shellfish, etc., may be rarer to find in the cuisine, so pay attention to the cultural foods associated with a country or location.
2. Seeking Accommodations
Ensuring safe standards are met can also be a personal task for travelers to focus on. This can mean different things depending on the form of travel being done, so be proactive and create plans in advance.
When staying at a resort, reach out to a staff member or manager there about the possibility of getting provided accommodations. This can come in the form of an allergy card, indicating to servers and chefs that a party member has food needs or something else.
Another stunning vacation spot I’ve seen was Punta Cana, Dominican Republic, in November of 2024, where my family stayed in an Iberostar resort. We did have to work around the language barrier– most of the cooks were not fluent in English— but we received a slip of paper from a manager that was written in Spanish. Summed up, it explained our allergies and how to safely prepare food without gluten.
We would hand this paper to our server, who would pass it back to the kitchen staff to give them a heads-up. We had an amazing experience, without any sickness risk, because we could communicate our need for accommodation at the resort.
Whether staying in one spot or not, allergen-indicating cards can provide a simple, quick way to indicate needs in food service. Or, the classic question to servers of, “Can you make the [food] without the [allergen ingredient]?” usually suffices. A doctor can typically provide an allergy card if requested.
3. Look Online in Advance
A quick Google search of a restaurant’s menu can save time and gasoline by ensuring, before arrival, that a sufficient meal can be provided. Many menus are indicated with symbols and markings to show what food criteria they meet (i.e, V for Vegetarian, GF for Gluten Free, etc.)
Certain apps on a cell phone can also be amazing for finding reviews and establishments. Some communities will create apps to share dining experiences, ranking restaurants based on their ability to cater to food needs.
Some examples of apps are ‘Find Me Gluten Free’, ‘AllergyEats’, ‘Spokin’, and ‘Spoonful’ (for lactose intolerance). Whether in the States or abroad, online resources help consumers determine where food safe for their needs is available, as well as how delicious it might be. Reading reviews is a great way to gain knowledge about the food scene in a location and find the best spots around.
Keep in mind, though, that just because a restaurant offers a dish that is typically allergen safe does not mean it always is. Some also may cook foods in a fryer with traces of an allergen, which, depending on a person’s sensitivity level, could cause sickness. Still ask caterers to double-check; it’s better to be safe than sorry, and it’s never an inconvenience to ask for clarity. Keeping oneself safe is always an understandable reason.
Wrapping It Up
Finding safe foods while travelling and making the most out of an experience is all about being proactive, informed, and not afraid to ask for additional help. Prior research will save more time than imaginable.
Staying aware of potential risk factors will ensure no sickness or symptoms can interrupt a dream trip. If one starts to notice sickness while abroad, please remember what’s been recently eaten, and contact a health professional. Travelling with an EpiPen for applicable allergies can also be life-saving.
Researchers estimate that 3% of the global population has an allergy of some sort– allergies aren’t particularly rare at all, and in the past twenty years, accessibility, and accommodations have seen great progress. As more research is conducted on this topic, more restaurants are offering and indicating safe foods, which is fantastic news. Tools such as EpiPen, Lactaid medication, and other medicines can also be life-saving in either preventing or stopping allergic breakthroughs. Always travel with your medical items to keep yourself safe.
So, no, there’s no reason to freak out over, “Can I even eat anything there?”. Managing allergies with the right tools can be as easy as pie. (So long as that pie is dairy free, egg free, nut free, flour free, soy free…)
