How To Travel Safely With Food Allergies
Safe and Smart Travel with Food Allergies: Travelling with food allergies isn’t rare anymore. More people are planning trips while balancing safety and dietary needs. Life shouldn’t stop at the airport gate or a hotel buffet.
Travelling abroad when you need to be careful about what you eat can seem a little overwhelming. How will you effectively communicate your dietary needs? What if you get ill or have an adverse reaction to the foreign cuisine? With all these worries and more swirling in your mind, it can be easy to avoid exploring new destinations and opt instead for the safety and convenience of home and routine.
But there’s no reason why you shouldn’t be able to discover new horizons and travel safely with food allergies. The world is full of variety and diversity, and with a little planning, you’ll be able to dine stress-free no matter where you go.
Here, we delve into how to communicate your food allergies, intolerances, or other dietary requirements when travelling abroad, so you can enjoy every moment of your getaway without feeling hungry.
This guide shows you how to plan smart, pack with confidence, and enjoy your travels—without putting your health at risk.
These are the sections that I will be covering in this blog post:
Common food allergies globally
Language & cultural barriers
Pre-trip planning
Medical preparations - emergency action plans & medication
Informing airlines, hotels & tour operators
Pack safe snacks & essential supplies
Navigating airports, flights, and public transport
Carrying & storing medication in transit
Dining & sourcing food abroad
Reading food labels & understanding local ingredients
Emergency planning & responding to allergic reactions abroad
Travel insurance considerations
Links, resources & free checklists
Understanding Food Allergies and Their Risks While Travelling Abroad
Food allergies are more than a list of foods to avoid—they bring hidden risks, especially when far from home. Travelling with food allergies adds extra layers of challenge. New ingredients, unknown brands, and different food prep habits can expose you to unexpected dangers. When airports, hotels, and restaurants are part of your daily routine, awareness and preparation can mean the difference between a safe meal and a medical emergency. Let’s break down what you need to know to stay ahead.
Common Food Allergens Across Different Regions
Allergens aren’t the same everywhere. For example, in the UK, there are 14 top allergens, whereas in the USA, there are only 9 top allergens. The foods that trigger reactions in one country may appear different in another. Some countries incorporate a significant amount of peanuts or tree nuts into their cuisine.
Others rely heavily on seafood, soy, or dairy. You’ll also find unfamiliar ingredients—like lupin flour in Europe or sesame in Middle Eastern and Asian dishes.
Here are some of the most common food allergens worldwide:
Peanuts and tree nuts (cashews, almonds, hazelnuts)
Shellfish and fish
Milk and dairy products
Eggs
Soy
Wheat and gluten
Sesame
Travelling abroad as a vegan? For more information, please take a look here.
When travelling abroad with food allergies, research which allergens are more prevalent or hidden in local foods, for example, peanut oil is commonly used in Asian cuisine, milk powder may be added to bread in Europe, and wheat is often found in sauces and soups in the US.
Severity of Allergic Reactions in Travel Settings
Reactions can range from mild hives or stomach upset to life-threatening anaphylaxis. Unfamiliar dishes, buffet-style meals, or cross-contact in shared kitchens can all increase the risk. Access to emergency medical care may be limited, especially in remote areas or on flights. Time is critical if severe symptoms hit.
Consider these risks on the road:
Cross-contamination: Utensils, cookware, or prep areas may not be allergen-safe.
Hidden ingredients: Sauces, marinades, and dressings can contain allergens not listed on menus.
Labels in foreign languages: Packaged foods might not have clear allergen warnings.
Inconsistent protocols: Emergency services or staff may respond differently in other countries.
These risks add pressure when you least need it. Always keep your allergy medication (such as epinephrine) within easy reach. Plan to clearly describe your allergies, and be aware of your emergency contacts before you set out.
Language and Cultural Barriers Regarding Food Allergies
Language differences can make communicating food allergies harder. A different name may refer to a specific ingredient, or certain allergies may not be widely known in your destination. Some cultures may not fully understand the seriousness of food allergies or may perceive avoiding an ingredient as a personal preference rather than a necessity.
Tips to overcome these barriers:
Learn the local words for your allergens. Write them down or memorise simple phrases.
Use translation cards. Cards that clearly state your allergies in the local language help avoid confusion.
Watch for cultural food practices. Some places use peanut oil or fish sauce as a standard base, even if the dish doesn’t list it.
Be clear and assertive. Don’t be shy about repeating yourself or asking precise questions.
Staying safe takes extra effort, but it’s possible. The key is to understand your risks, prepare accordingly, and advocate for your needs without apology.
Pre-Trip Planning for Safe Travel with Food Allergies
Good planning makes travel safer and less stressful for those with food allergies. By taking care of details before you leave, you lower your risk and set yourself up for a more relaxing trip. This step-by-step guide covers research, medical prep, communication, and packing. Each part matters—miss a step, and you might miss essential safety nets on your journey.
Researching Allergy-Friendly Destinations and Accommodations
Begin your trip planning by selecting destinations that take food allergies seriously. Some cities offer better options and more support for individuals who need to avoid specific foods. Look for establishments known for clear food labelling, strong allergy protections, and knowledgeable hospitality staff.
Where are the best places to travel with food allergies?
The US, Canada, Australia and New Zealand can be good choices. In addition to maintaining high standards for food labelling and preparation, there is a widespread awareness of food allergies in children in these countries. You will also be able to converse easily with restaurant staff and read all the food labels, as they are in English-speaking countries.
When choosing where to stay:
Read reviews from travellers with allergies. Their stories give clues about the real experience.
Check if hotels offer allergy-safe meals or kitchens where you can prepare your food.
Consider staying in a self-catering accommodation or an Airbnb, so you can control what you eat.
Look for rentals with full kitchens and easy-to-clean surfaces.
Select destinations with nearby supermarkets that carry safe, familiar brands.
Some hotel chains and resorts now promote allergy-friendly policies on their websites. If you can’t find this information, call or email before booking. I always do this, and you would be surprised at how accommodating some hotels can be. I went to Egypt to Sharm el-Sheikh many years ago and the hotel was amazing, in fact, they bent over backwards, and I have 12 intolerances. The chefs did a fantastic job.
Medical Preparations: Emergency Action Plans and Medication
See your doctor before leaving home. Update your allergy action plan and talk about your destination. Some places require special vaccines or have different medicines available.
Pack medical essentials first:
1. Epinephrine auto-injectors—bring at least two and keep them within easy reach at all times.
2. Antihistamines—fast-acting tablets or liquids.
3. Doctor’s letter—explains your condition and medications, in case airport staff or customs have questions.
4. Copies of emergency action plans—keep one in your bag and one with your travel partner.
5. Medical ID—wear a bracelet or carry a card listing your allergies in English and the local language.
Check the rules for carrying medicine and syringes through airports or into new countries. Some locations require additional paperwork for prescription items.
Informing Airlines, Hotels, and Tour Operators
Inform each travel provider about your food allergies, and do so well in advance. Many airlines can prepare special meals or let you board early to wipe down your seat. Hotels can note your needs and alert kitchen staff.
Best steps for smooth communication:
Call the airlines as soon as you book. Inquire about their food policies and inquire about peanut-free flights if necessary.
Email or call hotels a few days before arrival. Request allergy-safe rooms and inquire if the staff is trained in managing food allergies.
Alert tour companies—they often arrange group meals and need to be aware of your dietary restrictions.
Repeat your allergy information during check-in and before each meal. Don’t be afraid to remind staff or ask to speak with a manager or chef.
Packing Tips: Safe Snacks and Essential Supplies
Smart packing keeps you fed and safe no matter the situation. Markets, airports, and train stations often sell foods that are not clearly labelled or contain unfamiliar ingredients.
When packing, focus on these essentials:
Non-perishable snacks Include Granola bars, allergen-free crackers, dried fruit, and seed butters in single-serve packs.
Pre-measured formula or food for children with allergies.
Travel-size wipes for cleaning hands and surfaces.
Resealable bags to separate safe snacks from others in your bag.
A small insulated bag for carrying medication at the right temperature.
Always bring more food than you expect to need. Delays, missed connections, or closed shops can all leave you hungry and short on safe options. Careful packing is a safety net that allows you to focus on enjoying the journey, rather than worrying about your next meal.
Navigating Airports, Flights, and Public Transportation with Food Allergies
Airports, aeroplanes, and public transportation hubs present their own set of challenges for individuals with food allergies. There are unknowns at every turn: food from busy airport terminals, meals served on planes, or snacks sold on train platforms. Extra eyes may not catch cross-contact, and rules shift from one carrier or country to another. The good news is you can reduce your risk, speak up for yourself, and travel with less worry by following a few straightforward steps.
Managing Food Safety in Airports and In-Flight
Staying safe starts before you even board. Airport restaurants and shops often juggle high volume and speed, which means mistakes can slip through the cracks. Airlines may offer special meals, but even these are not always safe from mix-ups or shared preparation areas.
Here are some practical steps to protect yourself in these settings:
Stick to food you bring from home whenever possible. Pack snacks that are clearly labelled and familiar. Single-serve options are best—they reduce the risk of cross-contact.
Look for allergy warnings in airport food areas. Some chains label allergy info, but don’t count on it. When in doubt, skip it.
Wipe down seating and tray tables on the plane. Use travel wipes to remove any food residue left by earlier passengers.
Request to pre-board if your airline allows it. This gives you extra time to clean your space and settle in.
Never eat supplied meals unless you have confirmed the ingredients and preparation with the staff. Even allergy-safe meals may be handled near allergens.
Avoid open bowls of snacks, such as nuts or trail mix, that are handed out on flights. These make cross-contact more likely.
Please avoid using the airline’s pillows and blankets, as they are often not washed between flights but instead rewrapped.
Keep your adrenaline auto-injectors with you; do not pack them in your luggage or store them in the overhead locker. Let those you are travelling with know about your allergies and where your adrenaline auto-injectors are. If you are travelling alone, please inform the flight attendants.
Communicating with Airline and Transportation Staff
Open, clear communication often makes the most significant difference. Airline and transit staff handle hundreds of passengers a day. Be clear and specific every step of the way.
Keep these communication tips in mind:
Tell staff about your allergies at check-in and again when you board. Don’t assume information was passed between employees.
State your allergy as a fact, not a preference. Use simple language like, “I have a severe peanut allergy. I cannot eat food that contains or touches peanuts.”
Ask if the flight’s menu or snacks include your allergens. If you’re worried about meal service, ask if you can opt out or if they can offer sealed alternatives.
Use translation cards or written notes in the local language when using public transportation, such as trains, ferries, or subways, in other countries. These help staff understand your needs, even if you don’t share a language.
Politely but firmly decline food that doesn’t feel safe. Don’t feel guilty about refusing a meal, snack, or drink.
Carrying and Storing Allergy Medication During Transit
Your allergy medication should follow you on every leg of your journey. Missed connections, delays, or lost luggage shouldn’t separate you from emergency medicine.
Key tips for carrying and storing your medications safely:
Keep epi-pens and antihistamines in your personal bag, never in checked luggage. You need them close at all times.
Store medication in a clear, labelled pouch. Airport security sees a lot of medical supplies—clear labelling and a doctor’s note help if you’re stopped.
Carry extra doses—bring at least two epinephrine auto-injectors and a spare supply of antihistamines. It’s better to have more than you need.
Consider the temperature. Plan for temperature swings, especially if you’re heading to warm or cold climates. Carry a small, insulated pouch to protect auto-injectors from extreme heat or freezing temperatures.
Let your travel partner or seatmate know where you keep your medication. If you need help in an emergency, every second counts.
By being prepared, outspoken, and organised, you’ll spend less time worrying and more time enjoying your journey. Each of these steps puts another layer of safety and peace of mind between you and a serious allergic reaction.
Dining Out and Sourcing Safe Food Abroad
Eating out while dealing with food allergies on the road doesn’t have to feel risky or overwhelming. With the right tools and good habits, you can enjoy the flavours of new places while keeping your safety front and centre. This section covers what you need to dine in restaurants, pick up meals from markets, and read ingredients confidently, even when you don’t speak the language or know every local dish by heart.
Using Translation Cards and Smartphone Apps
Clear communication is crucial when travelling with allergies. Not every waiter or chef will speak your language, and even fluent speakers can miss the finer points about allergies. Translation tools bridge that gap and help you stay safe.
Translation cards offer a direct, simple way to get your point across. You can print these cards ahead of time with your allergies listed in the local language. Handing over a card often works better than trying to say the words yourself, especially in noisy restaurants or when nerves strike. You can find ready-made cards online or make your own for free.
Smartphone apps add another layer of protection. Many apps let you translate phrases about your specific allergies or scan ingredient lists right from your phone. Some of the best-known apps also include:
Google Translate: Good for menus, ingredient labels, and even handwritten signs. Download languages in advance for offline use.
Allergy-specific apps: Search for apps like Spokin, Ipiit, or AllergyEats. They’ll often have in-depth info about allergens in foods and where to find safer dining spots in popular destinations.
Translation apps with “food” categories: Look for apps that let you store your own set of allergy warnings or phrases so you’re never guessing.
Take a look at these allergy translation cards here.
Before you leave, practice using your translation cards and apps so you feel confident when you’re actually seated at a table or shopping in a busy market.
Researching and Identifying Safe Restaurants
Finding a place that understands allergies can feel like winning the lottery when you’re far from home. Don’t trust luck—do your homework first for peace of mind.
Start with a checklist:
Check reviews by travellers with allergies. Look for cities, neighbourhoods, or even specific restaurants that get high marks for allergy safety.
Look up menus online. Many restaurants post full ingredient lists. If you can’t find details, email or call ahead.
Seek out hotels or chains known for their allergy training. Bigger brands often have more structure and strict policies.
Ask locals in expat groups or allergy communities for recommendations. Facebook groups, Reddit, and travel forums often give better advice than guidebooks.
When you arrive:
Eat during quieter hours. Staff are less rushed and more likely to help you carefully.
Ask to speak with the manager or chef. The server might not know all the details, but the kitchen might be able to make a safe meal off-menu.
Consider sticking to simple dishes. Fewer ingredients mean less risk.
Allergens can appear in alcoholic drinks, so check with bar staff before you order. Also, be aware that factors such as alcohol can raise the risk of a serious reaction.
Unless you are served first, avoid buffet or self-serve style restaurants, as there is likely to be a high risk of cross-contamination. Sometimes, staff may take your food off the buffet before other people serve themselves.
A little upfront work can save you from a scramble or an awkward conversation at mealtime.
Reading Food Labels and Understanding Local Ingredients
Labels can be tricky even at home, but overseas, they may use hard-to-spot names and languages you don’t read. Don’t skip this step—mistakes hide in small print.
Here’s how to make food labels and local foods less confusing:
Learn key allergen words in local languages. Write these on a card or save them on your phone. It’s easier than trying to remember every possible spelling while standing in a store.
Check for ‘may contain’ warnings. Some countries are strict about allergen labelling, while others are looser. Get familiar with their rules before you shop.
Don’t rely on packaging colour or brand. Brands may change ingredients across borders.
Research local cuisine staples. Some allergens can be found in sauces or snacks you might never expect. For example, peanuts are commonly found in many Asian snack foods, and wheat flour is often used in sauces across Europe.
Use an app to scan barcodes. Some apps pull up ingredient lists and allergy warnings quickly.
Sometimes, you’ll come across fresh foods sold without labels. In these cases, opt for whole foods, such as fruits and vegetables, and avoid anything that has been prepped or processed if you’re unsure about the ingredients or potential cross-contact.
By knowing what to look for—and where hidden risks lie—you’ll spot safer choices and feel more at ease every time you eat abroad.
Emergency Planning and Responding to Allergic Reactions Abroad
Emergencies are unpredictable, especially when dealing with food allergies far from home. Knowing how to act quickly and where to get help brings peace of mind to your trip. This section gives you a practical game plan, so you can deal with surprises instead of freezing in panic.
Identifying Local Medical Facilities and Emergency Contacts
Learn where to find help before you need it. Researching hospitals and clinics near your hotel or main attractions saves time when the clock is ticking. Write down the addresses and phone numbers or save them in your phone.
How to stay ready:
Search for the nearest hospital, urgent care, and 24-hour pharmacy at your destination.
Look up the local emergency number—don’t assume it’s 911 everywhere.
Find a map or app that works offline in case you lose cell service.
Get the address and phone number of your country’s embassy or consulate.
If staying in a rural area, check how long it takes to reach medical help.
Save important information somewhere easy to access, such as a wallet card or your phone’s lock screen notes. Share this info with your travel companion or group. If you’re travelling alone, consider texting it to a friend back home.
Travel Insurance Considerations for Food Allergies
Standard travel insurance is not always enough. Make sure your policy covers allergic reactions and emergency evacuation, not just trips to the doctor or lost luggage.
Focus on these features when choosing insurance:
Allergy Coverage: Confirm that treatment for anaphylaxis, ER visits, and hospital stays is included.
Pre-existing Conditions: Tell your insurer about your allergy before buying the plan.
Medical Evacuation: If remote travel is part of your plan, look for coverage for airlift or transfer to another country.
Translation Support: Some insurers offer a phone line to help you explain your allergy to local doctors.
Prescription Medication: Check if replacement epinephrine and other medicines are covered if you run out or lose them.
Read the policy’s fine print. If you’re unsure about coverage, contact the company and inquire about specific allergy scenarios.
What to Do in Case of an Allergic Reaction
A fast response saves lives when someone reacts to food. Quick action and clear steps mean less panic if the worst happens.
Here’s what to do:
Use your epinephrine auto-injector at the first sign of a severe reaction—don’t wait for symptoms to get worse.
Tell someone nearby what’s happening and ask for help.
Call the local emergency number or get someone to do it for you.
Show your allergy action plan (in English and the local language if possible) to first responders.
Go to the hospital for follow-up care—even if you feel better after using epinephrine.
If you have a medical ID, ensure it is visible.
Remember: Even mild symptoms can become serious quickly. Always treat a known exposure with caution. Encourage your travel partner or guide to review your emergency plan before your trip begins, so they know how to support you effectively.
With a plan in place, you can enjoy your trip knowing you’re ready for anything.
To Sum Up, Resources, Download A Free Travel Checklist
Travelling with food allergies takes extra thought, but it opens up a world of safe adventures with the right groundwork. Planning ahead—down to the last detail—lets you focus on the memories, not the risks. Good habits and honest conversations with staff and locals give you freedom, not barriers.
Staying informed and prepared will help you eat well, relax, and see more of the world. Every trip you take builds confidence for the next, and your stories can encourage others to do the same.
Thank you to Sam Kind at Love holidays for co-writing a section of this article. Take a look at this amazing and important link on A Practical Guide To Travelling as a Vegan and other allergies here.
Thank you for reading and taking steps to ensure your safety wherever you go. Have tips or questions from your travels? Share them below and help grow a stronger, more supportive community.
links & Resources
FREE PDF - Travelling checklist
Travelling abroad if you're vegan & other allergies
Allergy UK - Travelling with food allergies
Anaphylaxis - Travelling with serious allergies
Natasha’s Law - Food allergies & airline travel tips
The information in this article is meant for educational purposes only. Please seek a professional health care provider or your allergist for more information on travelling safely with food allergies.
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