Travel Day Angst: A Celiac’s Survival Guide to Eating on the Road

If you travel with Celiac Disease, you already know: airports are not exactly a gluten-free paradise. Food options are typically limited, and even when something appears gluten-free, cross-contact risks make it unsafe for anyone who has to be strictly GF.

Beyond the lack of safe food, there’s the sheer exhaustion of it all. On a travel day, the last thing you want to do is vet restaurants, quiz staff, and manage food anxiety while juggling flights, delays, and logistics. It’s just too much.

My Secret Weapon: Intentional Leftovers

Over the years, I’ve learned that the easiest, safest, and often healthiest option is bringing my own meal. Most of the time, that means packing leftovers from dinner the night before. I’ll add some fresh veggies and fruit, and just like that, I’ve got a complete meal. Throw in a cookie or two and I’m good to go.

I can already hear people saying, “Who the heck has time for that kind of forethought and meal prep?” And honestly? It doesn’t happen every trip. I’ve absolutely had travel days where dinner consisted of GF-safe potato chips, a candy bar, and a soda. But I always feel like garbage afterward, so I do my best,when I can,to prioritize a real, nourishing meal on the road.

Letting Go of the Food Shame

Another truth? You get used to being that person in the airport or food court—the one pulling out Tupperware, zip-top bags, and your own plastic silverware.

I used to be so embarrassed by this. But 17 years in, my “give a shi**er” is officially broken. I’m completely comfortable with it now. I’ve even had people ask where I bought my food because it looked so good. Turns out confidence (and good leftovers) goes a long way.

You also get used to eating food cold—or lukewarm at best. Not my favorite part of the process, but it’s a small trade-off for staying safe and feeling good.

Pack Like a Sherpa

Of course, I also pack like a sherpa. Half (or sometimes an entire) suitcase is dedicated to snacks, peanut butter, favorite crackers, and gluten-free cookies. That’s a whole other blog post that’s coming soon.

Snacks are essential, but sometimes you want an actual meal. And that’s where the intentional leftovers really shine.

Why I Do It

I’m grateful that I’m comfortable taking whatever food I need, wherever I am. If worrying about what people thought stopped me from traveling, I’d be heartbroken. Celiac Disease already limits enough—travel shouldn’t be one of the things it takes away.

So I’ll keep packing my food, eating cold meals in airports, and choosing my health every time.

What about you? Drop a comment and let me know what you do to stay safe and nourished on the road.

Happy travels! ✈️