Traveling with Food Allergies: The Anaphylactic’s Guide to Globetrotting
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I don’t mean to gloat, but I don’t have any allergies. Like…ANY allergies. I am a truly blessed individual, never having to worry about seasonal eye-itchiness or runny noses. So, when one of my good friends reached out to me about a travel question, I didn’t expect it to be, “I have a severe allergy to palm oil, how do I handle that while abroad?” And uh…as you can imagine, traveling with food allergies is not my expertise.
But it also opened my eyes to a very serious concern for many people, one that I was not equipped to answer. So I went on a mission to find people who could.
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Meet the Experts
If you are new to my blog, hi I’m Kay, and I use my platform to make travel (and the confidence to travel) more relatable, accessible, and inclusive. So for everyone with questions, concerns, or hesitations about traveling with food allergies, allow me to introduce you to the experts on the subject: frequent travelers that actually have severe food allergies.
Erin
Hey! I’m Erin, and I’m from Toronto, Canada. I’ve been traveling the world since I was a teenager. When I was a university student, I would go on long trips (6+ months), but now that I’m a working adult, I do shorter trips using my vacation time. Outside of travel, I love hanging with my two cats and cycling around this amazing city that I live in. My travel blog, Pina Travels, covers my own experiences, but also delves into the nuances of travel – and that includes different perspectives. I’m excited to be invited here to share my own experiences as an anaphylactic traveler.
Wait…what’s anaphylactic?
Hold up, I know, I should explain what anaphylactic means. “Anaphylaxis” is the medical term for a severe, potentially life-threatening allergic reaction. It can occur within seconds or minutes of exposure to something you’re allergic to. In my case, it’s peanuts and kiwis. This is not the same as the more common allergies that most people experience, like seasonal allergies or a sensitivity to certain foods. Anaphylactic allergies are very dangerous because exposure to an allergen can be lethal within minutes.
Ann
Hi there! My name is Ann Tolman. I’m originally from American, Fork Utah, but have lived in Ann Arbor, Michigan, for the last three years with my husband and absolutely love it.
I’m a TOTAL fitness and health junky and love following a daily routine. So, when I started traveling, it was quite the adjustment to learn how to juggle healthy eating and fitness while on the road, and that’s how my travel blog was born. I wanted to create a platform to educate other travelers on how to live a healthy lifestyle anywhere in the world, especially those with food allergies.
I don’t personally have an anaphylactic food allergy; however, I eat largely vegan and gluten-free. I also work with clients that have gluten intolerances and Celiac disease.
Do You need to pack Medication when you travel?
Erin: The main medications that I carry are epinephrine injectors, commonly known as “epipens.” They are preloaded needles that deliver an injection of epinephrine, which is a drug format of the hormone adrenaline. Most people with severe allergies carry this at all times. I, for example, don’t leave the house without 2 epipens on me, ever.
When I travel, I carry more than just 2 epipens. I also bring Benadryl, which is an antihistamine, as well as some form of steroids. My doctor usually prescribes steroids in pill format. Lastly, I always carry an inhaler because a side effect of my severe allergies is that I sometimes can experience mild symptoms of asthma.
When having an anaphylactic attack, the first thing you want to take is your epipen. Epipens deliver enough epinephrine to last about 15 minutes, which is why I carry multiple (in case it takes up to an hour to reach a hospital). The Benadryl and steroids are secondary medications that can be taken to try to reduce the severity of a reaction.
Have you ever had any trouble getting through airport security with medication?
Erin: I have had security personnel take a look at my Epipens, but it’s never been an issue. I do always carry a certificate issued by my doctor that explains why I am carrying the medication. The letter is meant to back me up in case my medications are questioned.
Ann’s Tips for Getting Through the Airport with Medication
Tip 1: Keep all the original labels on your medicine intact (including what pharmacy you got them from). This is vital, especially for any type of syringe.
Tip 2: If your liquid medicine is larger than 3 ounces, you may need to declare it to airport security before having your bags go through security (like insulin). If you’re traveling internationally, be sure to check local airport guidelines to ensure that your medication complies and that you come prepared. In some countries, certain medications (like steroids) may be prohibited or require permission.
Tip 3: Keep your medication in a purse or backpack that you carry with you at all times and always have a backup in your luggage just in case something happens to one or the other. Never put medication in your checked baggage.
Do you need to alert the airline/train of your allergies (if they are severe enough)?
Erin: It depends on the airline. Many Canadian airlines don’t serve nuts anymore, so I don’t feel I need to alert them. When flying in other parts of the world, I do alert the airline when I check in to the flight. Typically they will ensure nuts aren’t handing out on the flight or within a radius of me.
The thing is, airlines are notoriously terrible at accomodating to severe allergies. I’ve never flown an airline that could offer me a guaranteed allergen-free meal. It is frustrating that they can’t accommodate allergic travelers because most airlines now accommodate 10+ types of diet-based meals.
Ann: Especially for long-haul flights, ask what kind of meals and snacks will be served. This will make sure that you get a meal that accommodates your allergies. Most of the flights I’ve ever been on don’t have extra specialty meals, so you don’t want to be stuck not being able to eat on a long flight.
If you have a severe allergy, especially nut or gluten, let the flight attendants know and they will not serve a certain snack. They never identify the person who has an allergy, but in my experience, they always go above and beyond to protect your health and safety. However, you might want to bring your own snacks…
Any recommended snacks that you love to bring on your trips?
Erin: I usually pack Clif bars because they are easy to carry and can sub in as a meal if you ever find you can’t find something safe to eat. Otherwise, I always buy fresh fruit once I arrive at my destination. While traveling India I ate probably three bananas a day!
Ann: Always bring your own snacks. ALWAYS. I get super hangry if I don’t eat something every couple of hours, so having backup snacks is a lifesaver if I can’t find a place to eat that accommodates my food preferences.
When I have a long flight or road trip, I always take plenty of fruits and veggies. Some of my favorites include carrots, celery, cucumbers, cherry tomatoes, and apples. You can always pair the veggies with hummus, and muenster cheese goes great with Honeycrisp apples.
It is also a good idea to pack non-perishable snacks! Some of my favorites are:
- Chomps 100% grass-fed beef jerky sticks. I get the mini-sized ones from Amazon that are perfect for travel.
- Made Good Granola Bar Nut, Gluten, Soy & Dairy Free)
- Snyder’s Gluten-Free Pretzel Sticks
- Boom Chick a Pop – Sweet & Salty Kettle Popcorn (Non-GMO, Gluten-Free)
- Primizie Sprouted Grains Crispbreads (Gluten-Free)
- Veggie Go’s Fruit Strips (Gluten-Free, Organic, Non-GMO)
- Mott’s apple sauce packets (Gluten-free, vegan and nut-free)
Are there certain regions/countries that are “easier” to travel to with your specific food allergy?
Erin: Definitely, although it depends on your language skills. Southeast Asia was the toughest region for me to travel because peanuts are such a common ingredient there. I had to always be hyper-vigilant of the food I ate. I never ate street food and tried to stick to western dishes in restaurants because they were the safest option.
Traveling India was also tough. It was difficult to explain my allergy, and although traditional foods there don’t include a lot of peanuts, they include other nuts. So sometimes my curry would arrive, and I’d find tiny remnants of pine nuts in it. This always scared me, because it’s difficult to tell the difference between nuts when they are chopped up.
Traveling with food allergies in Europe, North America, and most of Central America is much easier in my opinion (for English speakers). It’s easier for me to communicate my needs and more people, grocery stores, and restaurants are aware of food allergies.
Ann: Adding to that list, Iceland was also surprisingly accommodating to food allergies!
Kay: I’ve also heard the same for Bali!
What Resources are out there to help find accomodating restaurants?
Ann: Searching for restaurants that cater to your dietary needs on Pinterest, TripAdvisor, or Google is a great start. While they aren’t usually broadcasted on the tourism board’s TOP RESTAURANTS list, you may be surprised by the number of options available!
If you ever have any problems finding quality places to eat in your search, join a couple of Facebook travel groups and ask for recommendations. If you can find an expat group for that city or country, those are extremely helpful as well! There are plenty of people who have experience traveling with food allergies who would love to give recommendations and advice.
I’ll say this time and time again, as long as you come prepared and have researched a few places beforehand, you’ll be able to travel anywhere.
How do you navigate menus in different languages?
Erin: I’ve got a couple strategies. I usually start by asking if there is an English menu available (or a menu in your language), or a server or restaurant personnel who is fluent in English and can help me with the menu. They might also be available online!
I also always recommend allergic travelers to buy mobile data for their phones when abroad. Much of the time, Google Translate is all you need to navigate a foreign language menu. You can type things in to manually translate, or use the app’s photo feature, which allows you to snap a picture of a menu to have it entirely translated. If there is no one who speaks your language, it might still help to try the English menu. Google Translate works very well translating English into whichever language you speak.
What if that doesn’t work?
Ann: Navigating a menu in a foreign language can be tricky. Not only can it be difficult to translate the dishes, but some menus don’t include an ingredients list. So if you have a food allergy to something used in an oil or spice, it might be harder to find that information. So if Erin’s above tips don’t work out, you have to say something.
When in doubt, always ask. Be upfront with your server. Best case, there might be someone working (or another customer) that speaks your language and can help translate. It will also help to have allergy cards. On these cards, write down what you are allergic to and have it translated in the language of your destination. That might make it easier for the server than you trying to explain your allergy verbally if you don’t speak the language.
You can make your own, or check out a few offered online. Allergy Action has free translations, but only for select languages. Allergy Translation offers more languages but has a small fee.
Is it difficult to enjoy street food/food markets with food allergies?
Erin: It depends on where in the world I am. In Southeast Asia, Hong Kong, and India – I avoided street food. But in other regions of the world I have less concern about cross-contamination because peanuts aren’t as commonly used. So, for example, I’ve had street food in Central America and market foods in Europe.
Ann: Most street vendors should be able to tell you what’s in their food, so you can get a quick yes or no before standing in line. However, planning ahead will always save you the headache of getting somewhere and not finding anything you can have. But, that’s where snacks come in handy. Always have your snacks.
Any tips on how to enjoy local and traditional food while traveling with a food allergy?
Erin: The best method for trying local and traditional foods in a safe environment, I’ve found, is to take a cooking class. Cooking classes for tourists usually revolve around traditional food, and because you are doing the cooking yourself, you can carefully vet all of the ingredients going into your meal. It will also give you the opportunity to ask your instructor for restaurant recommendations that are accomodating to your dietary needs.
Kay: When I did my cooking class at the Chuancais Cooking Museum in Chengdu, they asked me beforehand if I had any food allergies! If so, they had separate menus ready to go!
Have you ever had to visit the hospital, pharmacy, or a doctor abroad due to an allergic reaction?
Erin: Yes. In 2017 I had an allergic reaction after eating a meal in a restaurant in Perth, Australia. Luckily, I wasn’t traveling alone, I was visiting friends who lived there. When the reaction came on quickly, they got me into their car and drove me directly to the emergency room of the nearest hospital.
By the time I was admitted, my throat had closed up so much that I couldn’t speak anymore. I spent 24 hours in the ICU being treated and monitored. The experience was honestly a bit traumatic for me. I had carefully vetted my meal that evening with the restaurant staff, and so the reaction reminded me of how scary it is to trust others with your food safety.
The aftermath…
When I was released from the hospital, I flew to Hong Kong to be with my partner who was living there at the time. I spent weeks terrified of eating in restaurants, instead opting for packaged dumplings and McDonald’s. Every reaction, especially when abroad, reminds you of the risk that you face with every meal.
Kay: It’s also a reminder not to judge others on their food options abroad. Eating “local and authentic” is the crown jewel for a lot of big travelers, and they might look down on eating at chain restaurants. BUT don’t let them make you feel bad for putting your own health (both physical and mental!) first. Judging someone else’s travels is lame anyway, DO YOU BOO!
So in a worst-case scenario, how do you pay for a hospital visit?
Ann: Travel insurance. Especially when traveling with food allergies. Especially-especially severe food allergies. The cost to go to an international hospital can be astronomical (in some countries) if you don’t have insurance. Instead, always be prepared for the worst so you won’t have to pay for it later…literally.
What advice would you give to people who are hesitant to travel because of their food allergy?
Erin: I don’t want to downplay the risks involved in traveling with food allergies. So my first piece of advice is to carefully consider your boundaries and comfort level. Let this dictate where you travel to. Besides that, arm yourself with knowledge and create a plan of action. If you’re feeling hesitant to travel, knowing what you’ll do when risky situations present themselves will alleviate anxiety and help to keep you safe.
Ann: Luckily, there are a lot more resources now than there ever has been in the past. If you plan to eat at your hotel or are headed on a cruise, just reach out beforehand and accommodations will be made for you. Thankfully, most major cities in the world have plenty of food allergy-friendly restaurants. But again, always bring snacks.
What does travel mean to you?
Erin: I feel incredibly privileged to be able to travel as I do. My travels have been more than just vacations. Travel has taught me important lessons about life, culture, politics, history, social responsibility, and to top it off, it’s taught me a lot about myself. Over the years, travel has challenged me, giving me opportunities to build my problem-solving skills and my confidence. And my food allergies have been a big part of this because they’ve added another element of challenge to my travels.
Travel has definitely reshaped the way I view my food allergies. I used to feel very inhibited by them, but through travel, I’ve learned that I can make things work despite my food restrictions, and that’s super empowering. In a weird way, traveling has also reminded me of how much food (and not having to think about what to eat) is a privilege. While traveling in Taiwan, for example, I had tough days where I felt so sad because I couldn’t eat ANYTHING.
Ann: Throughout my travels, it’s been eye-opening to find so many places in the world that accommodate food allergies. It’s especially amazing how many vegan and gluten-free restaurants I’ve discovered on my travels. It is inspiring that the world is slowly moving towards a more inclusive environment for those traveling with food allergies.
Any other tips for traveling with food allergies?
Erin: My top tips are to understand what your boundaries are when it comes to feeling safe abroad. This will help you figure out where you can travel with less anxiety. Do your research in advance and travel prepared for emergencies (make sure you have extra epipens and medication on you, always).
I know it can feel overwhelming and scary to travel with food allergies. To deal with this, I compare it to riding a bike. It is scary at first, but once you figure out how everything works, you become super comfortable cycling. You might still have accidents, but you will feel equipped to handle them. The first few times you travel with your allergies, you will feel anxious and nervous, but know that with every trip, your confidence will grow.
Traveling with Food Allergies: Conclusion
Well, that was extremely eye-opening for me! Traveling with food allergies does come with its hurdles, but with the cards life deals you, you just have to work your hand to your advantage. Or…however that saying goes. Anyways, I hope this post has been helpful for all of you that have food allergies! And for those of us without food allergies, hopefully this post has provided a bit of insight to what others face when traveling.
Did you learn anything new? Let me know your experiences traveling with food allergies in the comments below!
For more reading, check out my other posts on traveling with:
- Traveling with Type 1 Diabetes
- Wheelchair Travel Tips
- Traveling with a Chronic Condition
- Traveling with Hypothyroidism
Follow The Experts!
Thank you again to Erin and Ann for their super helpful tips and tricks to navigating the world with an Epipen! You can follow them on their journeys at the following platforms:
Erin (Pina) from Pina Travels
Ann from Ann Plans Travel
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Great advice!
Yayyy! So glad it was helpful! Thank you for reading!!