Summer is the perfect time to enjoy a well-deserved holiday, but for people with coeliac disease, this also means staying vigilant to avoid any accidental gluten intake. Even small amounts of gluten can cause damage to the small intestine, disrupt the immune system, and increase the risk of health complications. Therefore, it is crucial to follow some important recommendations to avoid cross-contamination and enjoy a worry-free summer. Here is a comprehensive guide so you can travel safely!
Thoroughly investigate your holiday destination
Before travelling to your destination, research whether the city you are visiting has coeliac associations to request information. You can check their websites or social media pages. Although not all countries will have associations, it is very likely you will be able to find some information. We also recommend that, if your accommodation includes breakfast or meals, you contact the hotel to inform them about your condition. Furthermore, if you have a long flight to reach your destination, you should contact the airline at least a week in advance to inform them of your situation.
Eating out at restaurants
Whether travelling by car or visiting a foreign country, eating out in restaurants is part of the fun of travelling. But this can become a daunting affair for a person with coeliac disease, which is why we always advise researching options beforehand can reduce stress. Here are some tips for a positive experience:
- Search for informationReview the menu and identify gluten-free dishes. Speak directly with the restaurant staff to confirm that all ingredients are gluten-free and that they follow procedures to avoid cross-contamination.
- Ask questionsAsk how they prepare food to identify potential cross-contamination issues and methods to avoid them. For example, whether they use separate utensils for gluten-free food or if they can substitute ingredients.
We also recommend that you design your own gluten-free map in advance, so you will always have a list of shops, restaurants and supermarkets that are suitable for you at hand.
Avoid bulk and artisanal products
One of the main recommendations is to be careful when handling food. It is essential to read product labels, as careless preparation can contribute to cross-contamination. The Federation of Celiac Associations of Spain (FACE) and the Spanish Digestive System Foundation (FEAD) warn of the following:
- The Spanish omelette can contain yeast.
- The chips and other foods such as croquettes must be cooked in separate fryers from those used for gluten-containing foods.
- Sauces made with flour, batters, or vegetable creams may contain traces of gluten.
- It is important to check the preparation and ingredients of dishes before consuming them.
- The best approach is to consume fresh produce and avoid breaded, stuffed, or sauced foods.
Watch out for hygiene products, bring an emergency kit!
Individuals with coeliac disease should avoid certain personal care products, such as mouthwashes, as they can contain gluten and inadequate rinsing could lead to accidental ingestion. Lipsticks and toothpastes may also contain gluten, so it is recommended to read the labelling. Conversely, creams, make-up and personal hygiene soaps are safe, as there is no evidence of gluten absorption through the skin. However, some medications may contain wheat starch, so healthcare professionals should always be consulted. Therefore, when travelling, it is very important to pack a survival kit with these types of gluten-free products. Within the European Union, it is easy to transport food, but other countries may be stricter with food of animal or vegetable origin. A medical note indicating your coeliac condition could be useful.
Do not reuse the oil
When cooking, it is important not to reuse oil, cooking water or broths that have been used for products containing gluten. Furthermore, when heating food in the microwave or oven, it is advisable to cover it with aluminium foil to prevent contamination. Hygiene is key: thoroughly clean any kitchen utensil, cloth or apron that may have gluten residue.
Which alcoholic drinks are suitable?
People with coeliac disease can consume wine, cider, and distilled spirits such as rum, gin, or tequila, as the distillation process removes practically all gluten. However, it is always advisable to read the labels. Beer must be explicitly labelled as gluten-free.
Gluten-free travel It is possible and not as difficult as some people believe. However, do not rely on fate and keep in mind all the details we mentioned throughout the blog.
Good organisation and planning will ensure you eat typical regional foods that are gluten-free, avoid cross-contamination, and travel with the same peace of mind as being at home, without any health concerns. Don't let being a coeliac stop you from travelling; on the contrary, dare to explore new places, landscapes, foods, and cultures. You deserve it!
Article written by the El Miracle team