Flying with Food Allergies and Intolerances

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✈️ Traveling with Food Allergies and Intolerances Sucks—Here’s How I Make It Work

Let’s be real—food allergies and intolerances are tough in everyday life, but they become a whole new level of complicated when you’re traveling.

One of the most common questions I get is:
"How do you safely eat while traveling?"

Well, here's the honest truth: I rely on a mix of research, blind faith, and lots of planning—especially before I even book the trip.

🚗 Road Trips = Less Stress

When traveling by car in the U.S., I feel a lot more in control. I pack a cooler stocked with safe, go-to foods:

  • Gluten-free sandwiches

  • Roasted chicken and rice

  • Gluten-free cookies and chips

  • LOTS of water

I stop at gas stations to use their microwaves if I need to heat up a meal, and I keep a stash of utensils on hand. It’s not glamorous—but it works.

✈️ Air Travel = A Whole Different Beast

Flying is way more stressful, especially with food restrictions. Here's my routine:

When Booking a Flight:

  • I always request special assistance and list my food allergies (peanuts/tree nuts, gluten, and soy).

  • Sadly, most airlines don’t offer specific allergen filters. Options are usually:

    • Bland

    • Gluten-Free

    • Vegan

    • Pescatarian

    • Standard

Calling ahead hasn’t helped much either—so I take matters into my own hands.

🧳 What I Pack (and How I Keep It Safe)

For short domestic flights or even direct international ones, I’ve managed to travel with a YETI cooler and chill blocks. When I flew from Memphis to Hawaii, my food stayed cold for 8–10 hours!

Most U.S. hotels include a fridge/freezer, so I refreeze the blocks before going through security.

But—international return flights are trickier.

The London Mishap:

On my way back to the U.S. from London, my chillers had slightly melted during a train trip to the airport. Security flagged them as liquids, and I had to either:

  • Check the chillers with my luggage

  • Or leave the chillers behind

Lesson learned.

🌍 My Current Travel Food Strategy (Especially for Long Flights)

On my most recent trip abroad, I ditched the chill blocks altogether and packed a food bag with safe, non-perishable options:

  • Plain turkey sandwich (eaten in the first 2 hours of flight)

  • Udi’s gluten/soy/dairy-free blueberry muffins (Available at Concourse D, Nashville Airport – The Southern Steak & Oyster!)

  • Grapes, gluten-free crackers, and chips

In-Flight Meal Reality:

On board, I was offered a “special meal,” but could only eat the fruit and rice. The rest wasn’t allergy- or GERD-friendly. Because I planned ahead, I didn’t go hungry.

RETURNING Home

I shopped at a local grocery store (I recommend Sainsbury or Tesco) before departing and grabbed some safe necessities. I again chose to make a turkey sandwich, gluten and soy-free sea salt chips, and gluten-free muffins. 

💡 Final Tips for Fellow Allergy-Conscious Travelers:

  • Don’t rely on airlines for safe food

  • Research airport food options in advance

  • Pack simple, non-refrigerated meals and snacks

  • If bringing cold food, make sure chillers are rock solid frozen at security

  • Always have backup snacks in case your cooler gets flagged

Food allergies and intolerances may make travel harder—but with a little grit and a lot of planning, you can absolutely do it safely 💪

Location: London, UK

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