**This is in no means medical advice. if you have questions about your diet please consult with your doctor.**
“Is this meal made with milk, cheese, or any type of dairy product?” I found myself asking this question to each waiter I came across in my hunt for dairy-free food in the city of Sofia, Bulgaria, which consequently is famous for fine Greek yogurts and dairy products. I’m allergic to all dairy products and gluten, so when I travel I have to be extra cautious that my food is made with extra TLC (tender love and care) so cross-contamination doesn’t happen.
After a free historical walking tour in this beautiful eastern European city, I decided to try a local restaurant that was suggested by the tour guide. the restaurant was known for its delectable deep dish cabbage pastry. I asked the waiter if it was vegan to avoid explaining what dairy-free meant, and they responded with a quick yes. at their assurance, I ordered it scooping out the interior to avoid any of the crust, only to feel my body reacting poorly to the foreign food I just ingested. it had small pieces of feta cheese entangled in the cabbage. This was one of my first cross-contamination experiences abroad. Guzzling down buckets of water, taking some allergy supplements, and sipping on mint tea, I managed to restore some of the balance to my body. By taking the time to plan a trip around food allergies, you can avoid these common travel mishaps and many more.
Be Prepared For Cross Contamination
As you prepare for your slow travel vacations, you need to be aware of cross contamination. Sometime cross-contamination can happen when you travel. There are language barriers to consider, and food can sometimes be prepared differently, but don’t let that stop you from traveling. There are always options for you, and if a mix up happens, you can be ready to fight it. Before your trip, try to set up a mini cross-contamination packet with all the tools, medicine and supplements that will help you feel better.
Here’s a short list of items I always include when traveling:
- Allergy medicine (Benedryl, or whatever brand you use)
- Re-usable water bottle filled with water
- Kombucha
- Inhaler
- Epi-Pen (I don’t have one, but this should be something to add if you do)
- Peppermint Oil or Ginger Oil
Do Your Research About The Local Cuisine
When you are traveling somewhere far away, like French Polynesia, it is pivotal to conduct research beforehand. Before you book your flight, research will be your best friend (and so will Google Translate) when planning a trip around food allergies. It helps prepare you for what food adventures lie ahead, and can give you insight in what to expect regarding allergy-friendly restaurants. Before I went to Barcelona, I’ll admit I was nervous about my food options, but because of the hours of research I felt more and more confident about finding gluten-free, dairy free restaurants.
While researching the local cuisine can boost your confidence about being able to find food suitable for your diet, it can also show you helpful phrases to use for your diet. “Sin gluten y sin láctosa “, this translates “without gluten and without dairy” in English, which became a common phrase during my time in Spain. Writing down your common food phrases, or learning to pronounce them can help you prepare for you food adventure should you have any questions or concerns about ingredients.
Know What Your Go-To Foods Are When Traveling
Whether you’re a gluten-free traveler, have a dairy allergy, or a peanut allergy, keeping a list of your go-to safe foods can make traveling easier, especially if you’re going abroad. If you want to try the best restaurants in New Orleans, Barcelona, or anywhere else, you need to know the go-to foods, and their potential allergies when traveling. While different countries have different local cuisines, you can typically count on some items to be the same regardless of the country. For example when I was traveling to Bulgaria, I needed a quick meal to keep me fueled while exploring the breathtaking city of Sofia. Salads were my go-to safe foods. It’s safe for both a gluten free diet and dairy free allergies. Just skip the croutons (if there were any) or cheese, and ask for the dressing on the side.
Other foods I found that were safe for any destination travel:
- Any raw dishes
- Vegetables
- Fresh fruit
- Grilled chicken
- Fruit smoothies
- Rice
- Eggs
- Most falafel
Always Pack Extra Snacks
While having a go-to food list really comes in clutch when your ordering at restaurants and you’re unsure what the menu says, packing healthy snacks with allergy needs in mind can help satisfy your hunger if you haven’t found a suitable restaurant yet. One thing that’s great about travel is, it’s an adventure full of unforgettable memories. Sometimes those adventures may take you places where your only options for foods aren’t very allergy-friendly. For instance, when I was on a tour in Chernobyl, Ukraine there was a vegetarian option loaded with cheese, or a regular option that contained gluten. Days before this day trip, I asked our tour guide in detail about the food being served, and decided packing heavy snacks and a meal would be the best solution. It worked out wonderfully! There were no worries about asking cooks what was in the food because the extra snack packed were filled with allergy-friendly.
Don’t Be Afraid To Ask Questions At Restaurants, Grocery Stores, Or Street Food Vendors
This will help you simplify the art of travel planning. Once you’ve nailed down a place to eat, always double check with the staff or cooks to confirm the food meets your dietary needs. Many restaurants at popular travel destinations will have allergy friendly food clearly marked, but if you’re unsure always ask. While it can be scary to ask, your health is most important. Restaurants, vendors and grocery store clerks want to help you because you’re their customer. If they are unable to met your dietary needs, ask for suggestions of places, dishes or other stores that you can visit. If I ever came across a restaurant I was unsure of in Barcelona, Spain the staff would normally point me to toward a option suitable for my diet. It’s actually how I found my favorite plant-based restaurant in Barcelona, Theresa Stairway.
Don’t be afraid to eat at an allergy-friendly restaurant several times If you find a perfect restaurant that fits your allergy needs, don’t worry about eating there multiple times. It’s your vacation, so enjoy it with foods that make you feel good, cause you deserve it. Secretly, during my visit in Barcelona I ate at Theresa Stairway at least 3 times. No shame! It was both a taste of local Spanish cuisine and convenient for a gluten and dairy allergy. If you want to try the best food in North Carolina, Barcelona, or anywhere else, you need to be upfront about asking questions when dining out.
Get A Place With A Kitchen
Another travel checklist item that makes traveling with food allergies easier, is to book an accommodation with a kitchen. I can’t tell you how many times having a kitchen has been a lifesaver for the sake of ease and trying new foods! Roaming the historic city of Sofia, Bulgaria I never once worried about what to eat for dinner because my husband and I made dinner in our AirBnB. Having a kitchen at your accommodation allows you to have more control over your diet, and takes away any worries about cross-contamination. You can experiment with the local cuisine by shopping at local grocery stores and trying new produce. Or you can cook familiar foods. Whatever you choose, having a kitchen allows you to fully embrace your food choice with ease.
Pack Strategically
Whenever you are traveling with food allergies, it is fundamental to pack strategically. Read about our travel packing hacks and tips to find out how. As mentioned earlier, you will always want to pack basic snacks like trail mix, popcorn, and pretzels. Of course, you should always carry medicine in case you do have a reaction. While different solutions work for everybody, it is often recommended to carry digestive enzymes, activated charcoal, probiotics, and anything else that can help you quickly recover. Other than these items, there are several other essentials to keep on you. At a minimum, you should bring hand wipes and sanitizer whenever you are visiting out. However, it may be beneficial to bring your own cutlery, plates, and cookware to ensure you are completely protected whenever eating.
Enjoy Your Trip And Know You’ve Done A Great Job Planning
Once you’ve arrived at your destination, remember to relax and enjoy your trip. Remember, even with a food allergy you can still enjoy travel. Trust your gut, and know that you’ve done a great job planning this exciting adventure.
Author Bio:
Ciara Turner-Ewert is a freelance wellness travel writer and content creator, with a degree in Psychology, who’s passionate about creating a life focused on growing the mind-body connection through travel, and personal development. You can find her at her blog https://wellnesstraveldiaries.com, Pinterest, @wellnesstraveldiaries, and on Instagram @wellnesstraveldiaries.
Of the restaurants I went to, these are my nine favorites. I would consider eight value restaurant, to ensure you get the most of you 
April, the owner and chef, will make sure your dietary needs or allergies won’t be an issue in her restaurant.
This was my go-to breakfast place, convenient to where I stayed, and was excited to try many of April’s creations.
Later on, she added boudin into the dish, and whoa, was that savory!
She also made me a dynamite salad with organic greens, carrots, avocado, cucumber, dried cranberries, red onion, cherry tomatoes, walnuts, almonds, chicken, & the homemade vinaigrette.
Tout de Suite Cafe offers excellent value, food, service and atmosphere.
The wonderful staff took the time to not only make sure they accommodated my allergy, they came up with unique items and combinations of different dishes to create worry-free meals for me.
Another night I went after the New Orleans Saints playoff game
Happy hour provides tremendous value where you can order multiple items for the usual price of one entrée.
Maypop is a phenomenal choice, and the setting is beautiful.
The way to make this as much of a value meal as you can is to order from the three-course price fixed menu.
Local strawberries, ruby grapefruit, red navel & tangelo citrus with bitter greens, spiced pecans and kaffir-lime limoncello vinaigrette.
They even made me their signature drink that isn’t currently on the menu (they knew after I raved to them about their food, that Grasshopper Greg would be vlogging and blogging about them).
The drink is the Crescent City Cooler.
The dish consists of black-eyed peas, stewed tomatoes, sauteed spinach, coconut rice, plantains and a non-dairy roll.
Not only did she prepare some of the finest meals of New Orleans, she showcased beautiful pieces of African-American art on the restaurants’ walls.
I ordered the Shrimp Clemenceau (a local specialty and favorite) and walked around the restaurant to look at the historic photo gallery.
Willie Mae’s Scotch House
It tasted amazing.
And on another day when I was walking through the French Quarter and I needed to eat something in a pinch, I had the chicken andouille gumbo.
It is a nice choice for lunch if you are walking around the French Quarter, and for a big bowl of gumbo, $5-10 ain’t bad!
Eating crawfish is a unique local Louisiana culinary experience, and you will want to put your phone in your pocket because your hands will get sticky removing their parts!
