7 Tips for Gluten-Free Road Trips

Compared to air travel, car trips are much easier for gluten-free travelers

gluten-free car travel

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In many ways, cars are the easiest mode of long-distance transportation for people on gluten-free diets. In contrast to airplane travel, traveling by car allows you to bring along more supplies and equipment. Here are tips to make gluten-free road trips pleasant and easy.

1. Plan Gluten-Free Meals and Snacks Before You Leave Home

As much as possible, prepare food ahead of time, so you'll have ready-to-eat gluten-free snacks and meals on the road. If you'll have access to an oven or a microwave while you're away, bring ready-to-heat pre-cooked foods or gluten-free ingredients that you may not be able to purchase at your destination. Don't forget disposable cutlery.

Depending on the nature of your trip and your accommodations, you might want to pack some of your own gluten-free cooking equipment such as foldable silicone baking sheets or muffin cups, and possibly stainless steel pans. If you plan to bake while you’re away, consider pre-measuring the recipe’s gluten-free dry ingredients and combining them in a single ziplock plastic bag, so all you need to do at your destination is add the liquid ingredients.

2. Shop for Your Favorite Gluten-Free Items Before You Leave

Bring along your favorite gluten-free cookies, snack bars, crackers, cereals, breads, baking supplies, etc. Since you're traveling by car, you'll be able to get to grocery stores at your destination, so don't bring along too much perishable food.

Still, you can't always count on being able to find gluten-free packaged foods, even though many supermarkets now carry them, so bring more than you think you'll need. You can always take home any extra. If you’re going to be packing foods for excursions, try to splurge on individual-sized packages when possible. These make foods easier to carry or divide up into single portions.

3. Prepare to Chill Foods on the Road

Use a cooler or large soft-sided thermal bags with ice packs to keep perishable items cold for food safety. Use thermoses to keep prepared foods warm or chilled. Divide your food and supplies into items that can go in the trunk and those that should travel in the passenger compartment. You'll want snacks close at hand.

4. Stay in Places Where You'll Have Access to Kitchen Facilities

If you're not staying in a hotel room with a microwave or refrigerator, ask the management in advance if you can have one brought to your room. Most hotels have a few small refrigerators on hand for guests who request them, and many have microwaves in a public area near the lobby.

Sometimes there's an extra charge for a refrigerator; ask if they might waive the fee if you bring along a doctor's note. If you absolutely can't have a refrigerator, bring extra ice packs, and ask if the hotel can freeze them for you. If your ice packs are going to be stored in the hotel's freezer, put them in a plastic bag to protect them.

If you're staying in someone's house, ask ahead if you can have some refrigerator or freezer space. Be considerate—bring small amounts that can be squeezed in among your hosts' supplies. If you're going to be staying with hosts who are not familiar with the gluten-free diet, it may be a good idea to send them information on preparing food for gluten-free guests.

5. Ship Ahead

Consider ordering your gluten-free supplies online and having the items delivered directly to your hotel or other accommodations. This trick also works well for air travel.

6. Investigate Gluten-Free Dining Options Along the Way and at Your Destination

Many restaurants now offer gluten-free options. You can find out what's safe by searching Urban Spoon or Yelp, or by using a gluten-free restaurant directory. Some restaurant chains also offer gluten-free menus, and these may be your best bet for a reliably gluten-free meal.

It's even possible to get a gluten-free fast food meal at a chain eatery along the way. Finally, if you're craving coffee, there are a few things you can order gluten-free at Starbucks, and even fewer you can order at Dunkin' Donuts.

7. Be Flexible and Bring Your Sense of Humor

Travel is an adventure, and things don't always go as planned. Unexpected challenges will almost surely occur; be pleasant when they happen, and you'll find help more easily. Most importantly, stay on the alert for gluten in everything you eat and don't sacrifice your health for convenience or temptation's sake.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

By Nancy Lapid
Nancy Ehrlich Lapid is an expert on celiac disease and serves as the Editor-in-Charge at Reuters Health.