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Gluten-Free on the Go

Cheryl Harris Gluten Free Works

It’s that time of year when we’re ready to get out and hit the road for fun adventures! No matter whether you’re headed near or far, it’s a great idea to be prepared to make gluten-free munching easy and safe.

Gluten free TravelFor out of town travel, it helps to plan ahead. Pack a few meals in a carry on bag, just in case your luggage gets lost or your flight gets delayed. Good options can include gluten-free energy bars (Larabars, Purebars, Prana Bars and Boomi Bars, etc.) , tuna with a pull top, dry cereal, dried fruit and nuts, baby carrots, rice cake “sandwiches”, apples, crackers (I like Mary’s Gone Crackers) all-fruit leather, a hard boiled egg, “just add water” gluten-free meals, or even some kinds of beef and turkey jerky. Remember, things with liquid aren’t a good idea because of the new security laws. You can also check this resource on dining options at airports nationwide to get an idea if there’s food you can grab and go.

No matter where you’re headed, you can get basic gluten-free food nearby, even if you don’t have access to a kitchen. Almost every supermarket will carry some gluten-free staples. Here’s a list to get you thinking, and of course you may find even more extensive options:

  • Fruits
  • Veggies
  • Canned beans
  • Canned tuna
  • Yogurt
  • Cheese
  • Rice Chex
  • Hard boiled eggs
  • Nuts
  • Dinty Moore Stew
  • Sunflower Seeds
  • Popcorn
  • Plain tortilla chips
  • Plain potato chips
  • Fruit leather
  • Corn tortillas
  • Dried fruit

If you’re going to be away for a while, you may want to order some gluten-free specialty foods and have them shipped to your destination.  Allergy grocer, Gluten Free Mall and Navan foods are perfect for that.

And restaurants are getting into the act! There are many options from both national and local chains. Gluten Free Travel Site is a wonderful site with reviews of places across the country, and there’s a free mobile version, too–very cool!  Triumph Dining has a good national guide, Gluten Intolerance Group (GIG) has a national listing as well.  There’s even Bob & Ruth’s Gluten Free dining and travel club, which has gluten-free travel getaways and newsletters. There are many websites with dining cards and I have a few of them listed here. You may also want to email the local Celiac association and find out where the locals go.

If you’re traveling abroad, that takes more planning. Here’s a link to an article with some good tips.

No matter where you’re headed, have a beautiful summer!

Author Information: Cheryl Harris, MPH, RD, LD, Alexandria, VA, USA.
Cheryl Harris, MPH, RD, LD, Registered Dietitian and Nutritionist.  Her passion is teaching people to live and love a gluten-free diet in the Northern Virginia area. For more, see or follow on Twitter @cherylharrisrd

About Cheryl Harris, MPH, RD, LD

Cheryl Harris, MPH, RD, LD, Registered Dietitian and Nutritionist. Her passion is teaching people to live and love a gluten-free diet in the Northern Virginia area. For more, see or follow on Twitter @cherylharrisrd

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