Vacationing Wheat-Free, Dairy-Free & Low Sugar Style

by Allergy Guy

By Heather Strang

Vacations are good for the soul. But, when you have to eat wheat-free, dairy-free and low sugar, any sort of travel takes on new meaning. Preparation is key, in fact, it’s mandatory. Doing a little work ahead of time will save you in big ways, especially when your tummy starts rumbling from hunger. After a recent 7-hour trip down the Oregon Coast (what was I thinking?!), I was so grateful that I planned my menu in advance. It’s tough to find foods that you not only feel like eating, but that also meet the wheat-free, dairy-free and low sugar lifestyle. Luckily, I did some of the work for you already. Here are some tips to keep in mind when traveling:

Bring Essential Snacks With You

If you’re roadtripping, as I did, make sure you pack a grocery bag or two full of necessary items. Bags of mixed nuts, apples, carrots, rice crackers, wheat-free cookies and bars, blue corn chips and soy crisps are critical. That way if you stop to eat at a restaurant, you can order a salad or soup and then have something tasty to supplement it (and have dessert too!). For airline travel, bars are your savoir. Find a wheat-free, dairy-free, low sugar bar that you love and take a few with you. Or bake your own.

Energy Bar Recipe

Here’s a great recipe: Wheat-free energy bar recipe

Book a Hotel Room With a Fridge and Microwave


And if available, always pony up the cash for a kitchenette. It will save you so much time and money otherwise spent searching for food you can eat (and enjoy) beyond basic salads. If you have a toaster in your room, try wheat-free English muffins with dairy-free cream cheese as a nice lunch. Pick up salsa and hummus at a local grocery store, along with veggies and chips for great healthy in-room snacks.

At Restaurants, Always Let the Wait Staff Know About Your Allergies


As a courtesy, when I’m ordering, I always let the wait staff know that I cannot eat wheat or dairy. This way when I ask for no croutons or bread and slyly ask about what ingredients are in the dressing, they don’t think I’m some obsessive-compulsive customer who’s trying to drop 5 pounds. Once they understand you actually have a reason for being more finicky about your food, they are usually very accommodating. Whenever a meal comes with a side of pasta, always ask to substitute grilled veggies (whatever they have on hand) and this can also be done for sandwiches. Recently, a restaurant carried an albacore tuna salad sandwich. I asked if I could just have the albacore tuna salad and they were happy to oblige. Above all, being upfront and polite will warrant the best service and food.

Happy travels!

To receive other wheat-free, dairy-free, and low-sugar recipes, visit Heather Strang’s Eat Wheat-Free, Dairy-Free and Low Sugar blog and join the online social networking community Eating Without Wheat, Dairy, Sugar.
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