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How to eat clean and stay gluten free when you travel

Gluten Free Travel – Tips On Staying Gluten Free On The Road…

Traveling can pose one of the greatest risks to gluten free diet compliance. There are several factors to consider when you plan for a holiday, trip, family vacation, or just simply need help because you travel for work. Cross contamination, uneducated wait staff, lack of food availability, and much more. Take a few minutes to watch the comprehensive video below. It will go a long way toward protecting you from getting “glutened”. If you prefer reading, you can access the full transcript, or read the synopsis below.

Click here for video transcript.

How do you possibly stay gluten free on the road?

  1. Eating clean and gluten free while on the road by:
    • Predetermine restaurants that offer organic and paleo menus and/or are farm to table (research online and call ahead) with a simple internet search. Search terms such as organic, paleo, grain free, farm to table, or grass fed meat are good to use to narrow down restaurants. Do not fall for “gluten free” on restaurant menus or guide books because many of these contain other toxic grain based ingredients like corn and rice.
    • Bring a food suitcase containing high caloric, easy access snacks and food. Nuts, dried fruit, grain free granola, meat jerky (grass fed, pasture raised), packaged salmon, tuna, and canned sardines are non perishable and high caloric foods that are easy to pack in your suitcase.
    • Failing to plan is planning to fail! Don’t get stuck in an unfamiliar place with limited of poor food options.
  2. Reserve your hotel/accommodations near a natural grocery store (Natural Grocers, Whole Foods, Trader Joe’s).
    • Buy bottled water in glass containers.
    • Fill up glass containers with RO water in stores if available.
  3. Reserve a room with a kitchenette to prepare your own food.
    • A room with a stove top and refrigerator to help with meal preparation.
    • Extended stay hotels are a good choice, and often offer better deals than hotels.
  4. Bring your supplements with you.
    • When you are eating less on the road, supplements with give you added nutrients. (Vitamin C, Omega-3s, Multi Nutrients) Always keep in mind that restaurant food will not be as nutrient dense as whole organic foods you might prepare at home.
    • Bring Gluten Shield with you in case of accidental exposure to gluten and cross contamination.
    • Taking a melatonin supplement can help reset circadian clock when traveling to different time zones.

Things to be concerned about while eating out.

  1. GMO ingredients – these are commonly found in sauces and salad dressings. Some restaurants soak their salad in GMO sugar water, so be aware.
  2. Cross contamination – Restaurant fryers can cause oil cross contamination of gluten. Cutting boards or counters can be used to prepare grain containing foods. Some restaurants make home made breads, tortillas, etc. This can lead to flour dust being thrown into the air – massive cross contamination!
  3. Family pressure/coercion – Some family members will try to tell you that “a little won’t hurt you”. Some family members will not understand the serious nature of gluten sensitivity.
  4. Planning a vacation/trip around activities and not food. Plan vacation based on activities and healthy food experiences. They can be far more memorable than eating foods that might make you sick and ruin the trip altogether.

How can you recover quickly after gluten or grain exposure?

If you get exposed to gluten and grains by accident, there are a number of strategies that can be used to help you recover. I recently created a special video on this very topic. Take a minute to watch below:

  1. Gluten Shield-For accidental exposure or risk of gluten contamination.
  2. Ultra Immune IgG-To support immune and gut health.
  3. Detox C Flush-To support immune health.

What Do You Do to Stay Clean and Gluten Free When Traveling?

Do you have tips or advice not listed above? Please comment below and join the conversation.

Always looking out for you,

Dr. O – The Gluten Free Warrior

6 Responses

  1. Thank you for addressing this! My extended family loves to celebrate their birthdays by choosing their favorite restaurant. I come along. How do I make sure I don’t eat any gluten or dairy when going out? I feel like I have to ask so many questions that the poor waitress has to go back and forth to the kitchen several times to ask someone. I do not find eating out fun, but a burden!

    1. One thing that works for us is look up the menu on line and then call the restaurant a few days ahead at a non-busy time to ask our questions. Usually a manager takes the call and they ask the cook/chef, so it’s important to call when they are not busy. Good luck.

  2. I would say, just take Dr. O’s protein shake with you for your travel and eat just that while traveling. It could seem “boring” to eat the same every day for every meal, but it will be definitely worth it! Plus you eliminate all the hassle of food preparation or what to eat that will be good for you which is time consuming.

  3. It’s very rare that I will eat out. I take canned meats/fish, canned vegetables like sweet potatoes, pumpkin, etc along, plus utensils for them.
    I take bone broth to make sure I have enough protein.
    I make my own grain free granola with seeds and nuts
    I take a few extra gluten/dairy free foods bars along.
    Since I don’t trust Whole Foods and even Trader Joe’s, make sure I have plenty of food with me plus digestive enzymes, etc.

  4. Will you please consider doing a detailed review of the results of all of the tests you offer – for those of us who have taken them or want to take them.

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