By Janelle Lacey, RDN
Don’t let food allergies hold you back from the excitement of exploring this summer. A few simple steps built into your planning process can alleviate anxiety and disappointment, allowing you to be fully present for the experience and enabling you to make memories to last a lifetime.
You can take control over your allergies while traveling, whether it’s for a day, a week or longer.
Consider Your Routine
Anticipating times of day that you’ll be hungry for meals and snacks will help to determine your travel routine. Is your trip more relaxed and flexible with self-guided options, or are you traveling as a part of a tour group?
Are you going to prepare meals and snacks yourself or are you relying on dining plans, restaurants or cafes? Thinking through the items you’ll desire along the way will allow you to map out a plan that works for you.
Pack your favorites
Have some favorite foods that can stow away in your luggage and come in handy when hunger strikes? Bring it along! Trusted bars, trail mixes, fresh whole foods and smoothie pouches that contain a sufficient amount of calories and provide a balance among macro nutrients (Carbs! Fat! Protein!) are great for travel.
Think about the activities you’ll be participating in and the fuel you’ll need to do them. Are you hiking through rugged terrain? Or are you casually strolling through your favorite vacation town? Whether you’re traveling on or off the beaten path, you can carry a bag that allows you to comfortably tote some safe foods to avoid facing hunger or the need to make convenient impulse purchases.
Don’t forget to pack (and keep within reach!) all necessary medication in case you have an unintended run-in with your allergen(s).
Focus on Your Itinerary
Make sure you will have access to the foods that work best for you by talking it out with your travel buddies. Create an itinerary that you’re all comfortable with. Don’t diminish your needs for the comfort of others; most people appreciate direct information and genuinely want you to enjoy your time away.
Consider the type of residence you’ll have for each trip. Book a hotel with a kitchenette or rent a house and notice the appliances you’ll have access to. It can also be a lot of fun to try luxurious things you might not do at home, like hiring a personal chef for an in-home cooking demonstration or scheduling a cooking class. You can also use delivery services or arrange for a quick grocery pick up once you reach your destination.
Make acquiring food a part of your travel experience by exploring local farmer’s markets or food stores. If you do visit the farmer’s market, try whole, fresh produce and discuss the ingredients in prepared foods with the person operating the space. Depending upon the specific allergy concerns, you may have varying degrees of flexibility in this setting.
If international travel is in your future, try visiting places where the cuisine doesn’t rely on your allergen as a staple ingredient and become familiar with the language needed to communicate if you’re not already. You can use a translator app or write it down to avoid a stressful experience. On the front-end of the trip, getting acquainted with international allergen disclosure laws to know what to look for, and what questions might be helpful to ask.
Know How to Navigate Public Spaces
If you’re impacted by your allergen through external contact or airborne particles, public transportation, such as air travel, may require some extra measures. Wiping down surfaces or notifying staff members of your allergen can be quick, simple ways to add another layer of protection for your journey.
With food allergy rates increasing and nearly 3 million passengers passing through airports daily, you won’t be alone in requesting support. Research and industry data show a clear pattern indicating that those who used proactive communication have substantially lower rates of allergic reactions when traveling as well as less severe reactions if they do occur.
Communicate your needs
Research dining options and have a plan; consider contacting restaurants, hotels, travel groups or resorts in advance to ask clarifying questions so that you can arrive with peace of mind and confidently enjoy your meals.
You may want to ask how food is prepared, stored and how the establishment ensures safety for patrons with food allergies. Read into the menu to consider potential for cross-contact. Select the best location that minimizes your risk.
Carry allergen cards, such as the FARE Food Allergy Chef Cards ,to provide details about your needs to servers, chefs and other kitchen staff who might handle your food. Avoid peak meal times in restaurants, if possible, to ensure that proper attention can be given to the preparation of your dish.
Communicating clearly and setting realistic expectations should be standard operating procedures for both the customer and the establishment. Your safety is of utmost importance and should not be treated as an inconvenience.
In Case of Emergency
If you don’t already, this may be a good opportunity to wear a medical ID. Create an emergency plan by looking into medical facilities and transportation available near your destination. You may want to call your health insurance company to make sure you’ll be covered and consider purchasing travel insurance that covers food allergies and medical evacuation.
Provide travel companions with access to your emergency plan, contact numbers and health information, and explain how to access and use any medications that you might need. Take photos of documents that might be needed in order to access them quickly.
Remaining open to the thrill of travel and enjoying time with others doesn’t have to be hindered by food allergies. Taking these opportunities to prepare for your adventures can help to ensure that you have a safe and enjoyable trip from start to finish.
The more you get into this routine, the more confident you’ll feel exploring in whatever capacity you desire!
References
Traveling with Food Allergies. FAACT Food Allergy & Anaphylaxis Connection Team. (N.D.) Living with Food Allergies – Traveling – Traveling | FAACT
FARE : Traveling As a Teen – FoodAllergy.org and Food Allergy Chef Cards – FoodAllergy.org
Warren, C., Herbert, L., Mandelbaum, L., et. Al. (2024). Understanding Experiences, Barriers, and Facilitators of Safe Airline Travel: A Global Survey of Food Allergy Patients and Caregivers. The Journal of Allergy and Clinical Immunology: In Practice, volume 12 (issue 12), pages 3372-3382. Understanding Experiences, Barriers, and Facilitators of Safe Airline Travel: A Global Survey of Food Allergy Patients and Caregivers – ScienceDirect
