By Contributor Allie Bahn:

There are approximately 32 million Americans with food allergies and the prevalence continues to rise. As someone who has been traveling with life-threatening food allergies to four of the top eight allergens (you know those words in bold on ingredient labels) for three decades, I have become an expert on staying safe while traveling all over the world, from hotel stays in renowned international cities to remote hiking adventures.

I spent three years living in Italy as well as living in other countries around the world. I’ve traveled with family, friends, boyfriends, and independently over the years, so I have quite a range of experiences.

TTG Contributor and reader Allie Bahn doesn’t let food allergies slow her down!

Even if traveling with life-threatening food allergies feels like an enormous obstacle, these 25 tips are my “go-to” recommendations for safe food allergy travel after the pandemic is over.

Research the location ahead

Prior to traveling, you should always try to get the gist of where you are going, what there is to see and do, and how accessible the location is to get around. Having this knowledge ahead will be an asset for saving time, finding safe food options, and enjoying a more relaxed trip.

I also like to research the best areas to stay in and what the transportation situation will be once I’m there. There were a few trips when I was younger where my friends and I booked accommodations that were far from the main attractions and challenging to get to with public transportation.

I learned from these experiences that putting in the time to research the area provides more time for exploring and ultimately less hassle once you’re there. Also, if you are not comfortable on public transportation and rather rent a car, it is important to research that as well. Try to locate where restaurant options might be in comparison to where you are staying. This way, you’ll already have a few places in mind.

Locate the closest hospital or emergency care

Being prepared never hurts, which is why it is always a good idea to have a general sense of how far away you are from the nearest hospital or medical facility (just in case). If you are out of the country, make sure you know what the emergency number is because it varies from country to country.

If you are staying in a big city with many hospitals, make sure to look up which is the main city hospital. This is especially important in countries where you don’t speak the language. I had to go to the hospital in Madrid, Spain once and the taxi took me to a small regional hospital. No one spoke English. If I had looked it up ahead, I would have asked for a specific hospital that was larger and likely someone would speak English.

I rarely base where I am staying on being near a hospital anymore, however I’m a seasoned traveler. If you are new to traveling with food allergies, trust your comfort. You may feel safer staying close to a main hospital. It is unlikely you will need it, however the peace of mind might be worth it.

Look up the traditional cuisine

Even within the U.S., cuisine varies from state to state. Some states are known for certain foods that may be more challenging depending on your food allergies. My fish and shellfish allergies are more challenging in coastal areas of the country that are known for fresh fish dishes, and especially in southern states where fried foods are more common using peanut oil, another allergen.

The same is also true for countries. When I traveled to Thailand, nearly every dish contained fish stock, however when I lived in Italy, very few traditional Italian dishes contained my main allergens and I could always find safe food. This is why I highly suggest that you read up on the local cuisine. I would not have known about fish stock in Thailand if I hadn’t done my research.

Learn how dishes are authentically made and determine what potential foods may be extra problematic. You will also have a better understanding of whether cooking in would be safer than dining out.

Consider your Priorities

Each trip is different, which means it really depends on your priorities. Since food allergies often make foodie experiences more challenging, I tend to focus on other activities and off the beaten track sites. Keeping that in mind, I choose where I am saying based on what I am aiming to do there.

If I am looking to explore a city, I find accommodations near or easily accessible to the city center and look for interesting or unusual activities to try, museums to visit, or shows to see. I never base my trip around food but I do always hope to have some exceptional food experiences when it is possible.

Choose an Apartment

Having flexibility with food choices is important when you have food allergies. I often choose staying at an AirBnB or an apartment-style hotel so that I have kitchen access.

If you are traveling with a friend who has food allergies, this is something nice to keep in mind. It will likely make them feel more comfortable to stay somewhere with a kitchen. I tend to dine out on most trips, but sometimes it can be exhausting to eat every meal out.

For those of us with food allergies, it means we have to explain our allergies every time we dine out. It can get tedious which is why having kitchen access is beneficial. Cooking something simple is an easy and safe option, saves money, and gives you the experience of feeling like a local.

Choose an American hotel chain

I try to choose an American hotel chain when I travel to a country where I don’t speak the language. Especially when I know the cuisine will be challenging with my food allergies, it helps to stay somewhere that understands and speaks English without the need for translation.

In Thailand, I stayed at an American hotel chain and they were able to safely prepare meals, help with translations to other locations and give food recommendations. Mine as well also rack up more hotel points while you’re at it!

Pack food for the length of time

After having unexpected misadventures at airports because of delays and cancellations, I know that packing enough food is essential for any trip.

I usually have non-perishable food in my checked bag and my carry on. I judge the amount I pack by the length of the trip and how challenging it will be to find safe food. Some of my favorite go-to foods are allergy-friendly granola bars and dried fruit.

Insulate your medicine for the climate

tips for traveling with food allergies medicine

If you carry epinephrine auto-injectors, they need to remain at room temperature. The easiest way to ensure this is by carrying them in an insulated container. They should never be left inside a vehicle or in direct sunlight. Make sure you pack at least two to keep on you.

If you are traveling to a more remote area, talk to your doctor about how many you should carry. It is also essential that they do not get accidentally checked in your baggage. You need them easily accessible in case of an emergency.

If you are traveling with a friend who has food allergies, ask them to demonstrate how to use an epinephrine auto-injector. A trainer usually comes with each auto-injector so they can easily show you. This is a kind way to show your support and be ready just in case! It is very unlikely you will ever need to use it (my friends have never had to do it but they all know how to use it).

Wear a Medic Alert bracelet

You’ve maybe seen a friend or family member with a bracelet or necklace that has a red snake on it. That is medical jewelry. Especially for those of us who enjoy solo-travel, it is important that in case of an emergency, others are aware of our severe food allergies.

Medic Alert jewelry from the Medic Alert Foundation is something that emergency medics are trained to look for and it has the most critical information in an emergency. On the back of my bracelet it says my main allergens, that I carry epinephrine and gives an emergency number to call that has my emergency info and contacts.

Choose a cross-body bag with a zipper

Having a “go to” travel bag is essential. What kind of bag feels most comfortable to you for a day of exploring? When I travel, I’m often out for most of the day and I want to make sure I can fit all the things I need, but also don’t want to feel burdened by what I have to carry.

I choose a bag that is cute to look at, easy to wear, and fits my medications, snacks and anything else I may need for a day of exploring.

Eat a big meal before leaving

With food allergies, it’s hard to know when you will find your next safe hot meal. I always eat something warm and filling before I travel that I know is safe. This way, my stomach is full and I can rely on snacks until I find my next safe meal.

I do not eat at airports unless it is my own food or safe snacks that are packaged. The risk is not worth taking and food is often produced differently at airports. Even if I go to the airport lounge, I will not eat the food unless it is packaged with ingredients.

Always plan ahead for this and know that the last filling meal will likely be the one you make before you leave for the airport or on a road trip.

Pack food for the plane

Airplanes get you from point A to B, but they are not known for their food, and especially anything food allergy friendly. Always pack your own food for the flight. Do not trust plane food.

There have been airlines that will say they have a nut free meal and then will have food that “may contain” nuts. This is not nut free and it is not a safe option. No one wants to have an allergic reaction 30,000 feet up in the air. Plan accordingly by being prepared.

Pack a water bottle for plane

It is always better to be prepared, and this includes drinks. Fill up your water bottle after security or buy one before you head to the gate. This way, if the flight attendants are only passing out cups of water on board, you have one less point of contact for potential allergens.

Sometimes I do feel comfortable having a glass of wine or a soda. Depending on your comfort, you may decide to order a drink. However, if you do, I highly suggest skipping the ice which could have cross-contact with allergens. Choose something straight out of a bottle or can.

Only eat your own food while in transit

While trying to get to your destination, eat the food that you brought for the trip. This is not the moment you want to risk an allergic reaction. Do not dine out in an airport where food is processed differently than outside the airport. Always eat your own food because cross contact between restaurant food you order and your allergen is much more likely.

Airport, bus, or train station restaurants are often open for many hours a day and have constant customers throughout the day. They are not reliable for knowing food ingredients or how the food is prepared and most of it is pre-made. This is why the safest way to get from point A to point B without an allergic reaction is eating the food you pack.

Pack easy food staples ahead

Depending on the destination, some staple foods may be more challenging to find. Pack your safe staples like pasta, rice or bread if possible, so that you don’t worry about finding them at your destination.

Some places have better access to food allergy brands than others. If you don’t know what to anticipate, it is better to pack ahead.

Bring a microwave container and utensil

When I’ve been stuck at inconvenient locations with no food options, the microwave has been my best choice for a warm meal. For these moments, I keep a collapsible microwave container and spork with my carry-on food.

I always keep microwavable Annie’s mac and cheese and oatmeal packets in my bag for these moments. Look for safe microwave options for your food allergies and keep them on you for these moments.

Pack extra medicine in your carry-on bag

As someone who travels to remote locations and frequents long flights each year, I like to make sure that I have plenty of extra medication with me just in case of an emergency. I keep these extra medications in an insulated bag in my carry-on.

It is essential to never check your extra medications in case your bag gets lost. Keep medicines with you at all times since they are a potential life-line in a food allergic emergency.

Bring an emergency action plan

Having a plan in case of an allergic reaction is important to keep on you when traveling. Allergic reactions can be unclear sometimes, so knowing what to do depending on the symptoms is important.

It can be challenging to make decisions in the moment, so keep your emergency plan with your medications. This way, you will know exactly where it is in an emergency. If you don’t have an updated emergency action plan, make an appointment with your doctor or allergist.

Bring a doctor’s note

Both TSA and airlines may ask for a doctor’s note when going through security with epinephrine or boarding an airplane early to clean your seat. The note should explain why you are carrying epinephrine auto-injectors.

In recent years, it has happened to me more frequently by airlines, especially if I ask for any accommodations, like pre-boarding. I never know if it will happen or not, which is why I highly recommend having it on hand just in case.

Pack plenty of hand wipes

In the current pandemic climate, hand wipes are pretty common. They are also the only way without washing your hands that you can clean allergens off surfaces. Hand sanitizer will not remove allergens.

I pack multiple packets of hand wipes to get me through the trip. I often overpack wipes, but I rather have plenty so I don’t have to worry about running out!

Bring a sleep sack and pillowcase

Many who have food allergies, also have environmental allergies. I like to have my own allergen-free pillowcase and a sleep sheet to protect me from feather pillows and blankets. Some of the nicest hotels are filled with down comforters, mattresses, and pillows.

If you have environmental allergies and feathers are a trigger, I would definitely suggest packing these in your bag. They take up almost no room and give added comfort and peace of mind.

Make decisions based on comfort and experience

I tend to be a bit more cautious than my friends. I think part of that is due to always being aware of my surroundings due to food allergies. When I travel, I make decisions based on where my comfort lies.

Always trust yourself and don’t give in to peer pressure. If you are with friends who want to eat at a restaurant where you don’t feel comfortable, either speak up and make another suggestion or plan to eat ahead of the meal and enjoy their company instead.

Translate a chef card

This is something crucial that every food allergy traveler should not travel without. A chef card or allergy card is a wallet to index size card that explains your food allergies. If you are traveling out of the county, make sure to have it translated.

I am lucky to have friends who have helped me translate most of my chef cards. When I’m in a pinch, I’ve used google but I would recommend using a translation company if possible.

I also like to put pictures of the foods crossed out so that there is a visual of the food in case any of the words are misunderstood (I have a free template on my website).

Get lounge access

Lounges have all the essentials. This often includes attendants who will heat up your food or get you hot water if necessary. Table surfaces are also usually cleaner to sit and eat at before a flight.

I like having a calm, quiet atmosphere where I can get a drink, eat my food and enjoy free wifi before takeoff.

Pack a mask

Bringing a mask is especially relevant after the impact of the pandemic. However, I’ve also kept one in my travel bag for a few years now because of peanut dust and animal dander on airplanes.

Contributor: Allie Bahn

Tips For Traveling with Food Allergies