|
|
Gluten-free Travel
|
|
|
Gluten-free Travel
|
| I created this page to share information that may be helpful to others with coeliac disease or gluten intolerance. I was diagnosed with coeliac disease by biopsy in 2011 and adhere strictly to a gluten-free diet. Having experienced the challenges of maintaining a gluten-free diet when eating away from home, particularly when travelling abroad, I wanted to share information that I hope will be useful to others in similar circumstances. Fortunately, identifying gluten in food has become much easier since the introduction of European Commission regulations on gluten-free labelling in January 2012. These regulations require food manufacturers to provide clear information about gluten content, making it easier for consumers to make informed choices.
Diagnosing Coeliac Disease A diagnosis of coeliac disease cannot be made on blood tests alone. The gold standard is an upper gastrointestinal endoscopy with duodenal biopsy, carried out while still consuming gluten. Adequate sampling is essential, as too few biopsy specimens can produce a false-negative result. In my own case, an initial biopsy involving only two samples failed to detect the disease, whereas a later procedure with more extensive sampling revealed severe intestinal damage (Marsh 3). Genetic testing can also provide useful supporting evidence, as coeliac disease is associated with specific HLA genes, most commonly HLA-DQ2 or HLA-DQ8. I carry HLA-DQ2. Although some people report symptoms after eating gluten, there is no recognised 'gluten allergy' in the medical sense. Coeliac disease is an autoimmune condition triggered by gluten, whereas wheat allergy is a separate, medically recognised allergic response. The two are often confused. In people without coeliac disease, symptoms attributed to gluten may actually be caused by other dietary components, including wheat itself, yeast, lactose, sulphites or fermentable carbohydrates (FODMAPs). As these frequently occur alongside gluten-containing ingredients, identifying the actual trigger can be difficult. Personally, I can tolerate accidental gluten exposure without immediate symptoms, yet have experienced considerable digestive discomfort from other dietary triggers. These include certain FODMAPs (particularly oligosaccharides), sulphites, high-fibre foods (including gluten-free bread) and carbohydrate-heavy meals. Such foods can be particularly difficult to digest when the intestine has previously been damaged by coeliac disease. After adopting a strict gluten-free diet, my small intestine healed within a few months, as confirmed by a repeat endoscopy. It should remain healthy provided I continue to avoid gluten. However, I continued to experience digestive symptoms despite excluding gluten completely. I eventually found that reducing other foods that were difficult for me to digest, alongside maintaining my gluten-free diet, made the difference. For people without coeliac disease who experience similar food intolerances, the paleo diet or Specific Carbohydrate Diet (SCD) may help with digestive problems. Personally, however, I am not prepared to follow such restrictive diets, as I manage reasonably well with the dietary adjustments I already make.
HOLIDAY CHECKLIST Breakfast - Cereals and bread Simple rule: take your own! Even hospitals and experienced coeliacs do not always get it right. In April 2015, as a hospital inpatient, I was offered Rice Krispies as “probably gluten-free”, and on another occasion was told by an experienced coeliac that Kellogg’s Corn Flakes were gluten-free. This is incorrect. Both Rice Krispies and Corn Flakes contain barley malt flavouring, which contains gluten. Under current regulations, products containing less than 20 parts per million of gluten may be labelled “gluten-free”. However, unless a product is clearly labelled gluten-free, I would personally avoid it.
Gluten-free Restaurant Card for Coeliacs Carry this card when holidaying and eating out – a separate card for the relevant language you require depending on the country you’re visiting. Get your free printable copies here with thanks from Celiactravel.com. Magnifier for Miniscule-sized Ingredients If you struggle reading ingredients' tiny print, consider carrying one of these mini credit card magnifying reading lenses in your purse/wallet. Here is one with a light. Alternatively, try a phone app such as this. Gluten-free Smartphone Apps There are various apps out there such as Find Me Gluten Free (for gluten-free friendly restaurants). Go HERE to find many more. Download TripAdviser app for easy access to gluten-free restaurants with maps.
EATING OUT GENERALLY Before eating out, I always search the web for gluten-free friendly restaurants, and when holiday planning I also print gluten-free-friendly restaurants' contact details and maps before setting off as wifi may not always be available when you need it. When eating out, I stress that I have coeliac disease so the restaurant realise the medical importance of being 100% gluten-free rather than assuming that I'm merely following a gluten-free diet.
TRAVEL LOCATIONS Until November 2026, I included specific holiday destinations and restaurant recommendations based on my own travels. However, this information quickly becomes outdated and requires constant updating, so I have decided to remove it. I hope the general advice above will nevertheless be helpful when planning trips and eating out.
|
