Shawna LevetTraveling is one of life’s great adventures — new places, new people, and of course, new food! But when you have food allergies, that eating abroad can feel more risky than rewarding. Suddenly, every bite is a gamble, and you begin to worry you will spend your long-awaited vacation in a foreign hospital.
But fear not, globetrotting foodie! With a dash of planning and a sprinkle of caution, you can still eat well (and safely) abroad. Whether you’re allergic to peanuts, gluten, dairy, or more, these 10 tips will help you dine with confidence wherever your passport takes you.
1. Know Before You Go (and Learn the Lingo)
Before you even zip up your suitcase, do a bit of homework. Research the local cuisine — not just what’s popular, but what’s common in sauces, seasonings, and snacks. Then, learn how to say key phrases like “I’m allergic to [insert culprit]” in the local language. Bonus points if you can say it without Google Translate and a panicked look.
Pro tip: Write down the phrases phonetically if the local language uses a different script (like Japanese or Arabic). You’ll thank yourself later.
2. Get a Translation Card (Your Culinary Sidekick)
These handy little cards explain your allergies in the local language, clearly and politely. You can find them online or make your own, laminated for durability. Present them to waitstaff or chefs so there’s no confusion when you say, “No shellfish,” and they think you said, “Extra shrimp, please.”
It’s like a business card, but for survival.
3. Stay Somewhere with a Kitchen
Booking accommodations with a kitchenette gives you control over what goes in your food. It doesn’t mean you’ll be stuck eating cereal every day — it just means you can have a safe, backup plan for meals. Plus, foreign grocery stores are full of fun surprises, like squid-flavored chips or 47 types of mustard.
Just make sure to read your grocery labels carefully!
4. Pack Your Safe Snacks
You never know when you’ll get stranded in an airport, stuck on a tour bus, or just hangry in the middle of a rural village. Having a stash of snacks you trust is essential. Think protein bars, dried fruit, or allergy-safe trail mix. Basically, bring your own culinary insurance.
Yes, your suitcase may sound like a crinkly pantry, but future you will be grateful.
5. Ask Your Travel Agent
Your travel agent can be your allergy ally! They can call restaurants ahead, recommend allergy-aware eateries, or even write down phrases for you. And they usually appreciate the challenge. Bonus: they can also help you locate the nearest pharmacy — just in case!
6. Research Allergy-Friendly Restaurants
Just like you wouldn’t blindly follow a stranger into a dark alley (hopefully), don’t blindly walk into a random restaurant. Apps and websites like Find Me Gluten Free, AllergyEats, or TripAdvisor reviews can point you to allergy-aware spots with glowing testimonials from fellow sensitive stomachs.
7. Don’t Be Shy — Ask Questions
Yes, even if you’re holding up the line or feeling like a diva — ask how the food is prepared. Ask about cross-contamination. Ask like your life depends on it — because sometimes, it does. Most restaurants would rather answer your questions than deal with a full-blown allergic reaction during the lunch rush.
Confidence is your condiment here.
8. Use the “Double Yes” Rule
If someone says “yes, that’s safe” and then “yes, no nuts at all,” that’s your double yes — and that’s the green light. If the answers are hesitant, vague, or followed by nervous laughter… maybe don’t roll those dice. Trust your gut — figuratively and literally.
9. Carry Your Meds Like a Boss
EpiPens, antihistamines, asthma inhalers — whatever you need, keep them with you at all times. Not in your checked bag. Not in your friend’s purse. Not back at the Airbnb. Right with you like your passport.
10. Have a Plan B (and Maybe Plan C)
Sometimes, despite your best efforts, a restaurant might not feel safe. Or the translation card doesn’t work. Or the chef is off that day. Always have a Plan B — a nearby restaurant you’ve pre-researched, or that trusty snack stash from Tip #4.
You can still be spontaneous — just be strategically spontaneous.
Eating Abroad Doesn’t Have to Be Scary
Traveling with food allergies isn’t a barrier — it’s just a slightly different path to delicious adventures. Yes, you might not be able to eat the mystery street meat on a stick, but that doesn’t mean you can’t have amazing culinary experiences. Some of the best meals come from the most unexpected places (like that falafel cart in Berlin or the rice noodle joint down a side street in Bangkok).
Be cautious, be curious, and most of all — be prepared. Because the world is full of flavor, and with a little planning, you can taste it all safely.
Bon voyage and bon appétit!
