7 Tips for Flying Gluten-Free

Written By Ellen Nestorick
 

I have to admit it, my least favorite part about traveling is flying. Getting to the airport on time, figuring out what to eat, etc., can all be stressful.

I travel internationally frequently (every other month) and there are a few things that I do to make my travel day less stressful. Below are my top tips for anyone flying that has celiac disease or a gluten sensitivity.

Tip #1 - Take Extra Gluten-free Snacks

Many airlines have eliminated meals and only provide them for long international flights. If you’re headed to the Caribbean or Mexico, expect to have drink service and pre-packaged snack options. However, you can’t guarantee that the snacks provided by your airline will be gluten-free.

You’ll need to pack your own gluten-free snacks (or even an entire meal). My favorite snacks to pack are Kind Bars, Chomp beef sticks, trail mix, gluten-free pretzels, etc.

Note the following:

  • Purchasing snacks at the airport - Most airports will have gluten-free snacks available to purchase, however, they will be much more expensive. Expect to pay 2-3 times the cost compared to purchasing snacks at your local grocery store.

  • Snacks provided by your airline - Do NOT rely on your airline to provide gluten-free food options (even if they say they’ll be available). Do NOT eat items provided by your airline unless they are packaged and labeled as gluten-free.

  • Pack more food than you think you’ll need - Make sure you have enough snacks in case your flight is delayed.

  • Packing fresh fruit - Do not take fresh fruit unless you plan to consume it on the plane. Some governments don’t allow travelers to bring fresh fruit or vegetables into their country because it could introduce a new pest or disease into the local environment.

  • Packing liquids - If you plan to pack any liquids in your carry-on, note the following:

    • All liquids in your carry-on must be in 3.4 oz containers or smaller and must all fit into a single clear quart size bag. Make sure it is accessible in case it needs to be checked.

    • Salad dressings, yogurt, etc. are considered liquids. You can purchase these in the airport once you are through security.

    • Most airports have water bottle filling stations. Bring an empty water bottle and fill it once you are through security.

  • Packing ice packs - You can take ice packs in your carry-on as long as they are frozen solid. Please note, you may need to bring your ice pack home in your checked luggage because you might not be able to refreeze it at your resort.

Most major airports will have gluten-free granola bars, candy, snacks, etc. available to purchase, but you’ll pay more for them at the airport. At this stand in Jamaica’s MBJ airport I purchased three candy bars and it cost $12 (2-3 times the cost at the grocery store).

Tip #2 - Check Your Airport's List of Restaurants Ahead of Time

Before you depart, determine if there will be restaurant options available for you at your airport and where they are located. However, I do NOT recommend trying new foods at the airport or eating at restaurants you aren’t familiar with. Being sick on a plane is a horrible feeling and isn’t worth the risk of trying a new food.

Tip #3 - Pack a Carry-on

Always take a carry-on with essentials needed for your first day. If your room isn’t ready, your resort will hold your luggage and you’ll be able to access items in your carry-on easy and enjoy the resort.

Always pack the following:

  • Prescription Medication

  • Hand Sanitizer / Sanitizing Wipes / Masks

  • Headphones

  • Valuable Jewelry

  • Eye Mask / Ear Plugs / Neck Pillow

  • Bathing Suit / Change of Clothes

  • Snacks (extra Gluten-free Snacks!!!)

  • Pen & Paper

  • Glasses / Sunglasses

  • Emergency Contact Info

  • Magazines / Books

Tip #4 - Arrive Early

TSA recommends getting to the airport 3 hours prior to departure for international flights and 2 hours prior to departure for domestic flights. Don’t start your trip by being stressed - get to the airport early!

A look back at that time I arrived at the airport and realized that all of the travel advisors I was traveling with also packed jean jackets. Lol!


Tip #5 - Get TSA PreCheck or Global Entry

Getting TSA PreCheck and / or Global Entry can make your travel day much less stressful! It also means that you won’t have to take all of your liquid snacks out of your luggage and have them scanned separately.

TSA PreCheck - departures from US airports

  • If you fly frequently, I highly recommend getting TSA PreCheck, which is for departures from US airports. It allows you to have a shorter wait in security lines and you won’t need to remove your shoes, belt, laptop, liquids, and jacket.

  • To qualify, you must apply online and schedule an appointment at an enrollment center near you. The entire process is easy, however, appointments can be difficult to get and you might need to schedule a few months in advance. At your appointment they will take your fingerprints, scan your passport, etc. (take less than 5 minutes!).

  • Cost: $78 for 5 years

Global Entry - entering US airports from international flights

  • Global Entry provides a reduced wait time at Customs when entering the US from an international flight. It also includes TSA PreCheck and I highly recommend this for anyone that travels internationally.

  • To qualify, you must also apply online and schedule an appointment at an enrollment office.

  • Cost: $100 for 5 years and also includes TSA PreCheck

My pick - get Global Entry. For only $22 more you can get TSA PreCheck AND Global Entry.

To choose the best program for you and to apply, go to https://ttp.cbp.dhs.gov/.

Tip #6 - Reserve a Gluten-free Meal

This tip is only for those flying on a long international flight (800+ miles). Some airlines will still provide meals on these longer flights and you can request a gluten-free meal. Simply contact your airline immediately after booking to notify them, call again 48 hours prior to departure, and confirm again with a ticket agent at the airport. Once you receive your meal, confirm again that it is gluten-free.

Note, gluten-free meals are NOT guaranteed. Even if you request a meal and the airline says that they can provide one, do not assume you will get a gluten-free meal and always pack your own food just in case.

Personally, I don’t try new foods prior to or during a flight. To me, there isn’t anything worse than being sick on a plane. I recently even had a friend travel with a major airline, was given a meal labeled “gluten-free”, was glutened, and was sick during the first 24 hours of her trip. Not worth it to me!

Tip #7 - Flying Home

If you are departing from the the Caribbean or Mexico, know that many smaller airports don't have a lot of dining options. Don’t plan for your departure airport to have gluten-free hot meals available, but most will have snacks or candy.

ALWAYS plan to eat before you leave your resort and bring your own snacks. Some resorts will even pack you a meal to-go if you ask. Just make sure your to-go meal doesn’t exceed the amount of liquids allowed through security.

Although flying can be stressful for those with celiac disease or a gluten sensitivity, you can safely fly as long as you are prepared. I hope these tips will help you on future travels!

 
 

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Ellen Nestorick
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