294// Top 5 Tips for Traveling Gluten Free, Dairy Free, and Grain Free

Have you ever tried to travel with food sensitivities, and it was so hard to eat within your guidelines that you simply gave up (or just couldn't find a way to do it)?

For me, I'm gluten free, dairy free, and grain free — or I know that one wrong restaurant choice means bloating, constipation, acid reflux, or feeling totally wrecked for the next 2-7 days. 

Suddenly a trip that’s supposed to be fun becomes a game of, “What can I actually eat?”

If you’ve ever Googled things like gluten free travel tips, dairy free travel tips, healthy travel snacks, traveling with food restrictions, or even how to avoid bloating while traveling — this episode is for you.

Traveling with food sensitivities does not have to be stressful. You don’t need to simply eat less and feel hungry all the time. And you absolutely do not need to spend your whole vacation worrying about where the next meal is coming from.

Today, I’m sharing my 5 best tips for traveling with food sensitivities — the exact strategies I use as someone who eats gluten free, dairy free, mostly grain free, AND still wants to enjoy good food, feel amazing, and not get stuck with bloating or symptoms the whole trip.

We’re going to talk:

• What foods to pack (and why your purse is basically your emergency blood-sugar kit)
• How to pick restaurants when you’re gluten free, dairy free, or avoiding sauces, breading, or mystery oils
• Which cuisines are secretly the easiest to eat out with food sensitivities — and which ones will sabotage you fast
• How to build simple, safe travel meals so you feel good the whole trip
• And how to manage food sensitivities on vacation without being the “difficult” one in the group.

If you’ve ever felt overwhelmed by eating out, nervous about traveling with food allergies, or tired of coming home from a trip feeling heavy, bloated, or off — this episode is for you.

TIMESTAMPS:

00:00 - Introduction: Traveling with Food Sensitivities 

01:03 - Top 5 Tips for Traveling with Food Sensitivities 

02:08 - Welcome to the Better Belly Podcast 

03:16 - Personal Strategies for Low-Anxiety Travel 

05:11 - Tip 1: Bring Your Own Food 

08:31 - Tip 2: Pack Food in Small Containers 

11:48 - Tip 3: Choose the Right Restaurants 

18:25 - Tip 4: How to Scan Menus 

22:05 - Tip 5: Staying at Airbnbs or Other Homes 

32:29 - Conclusion: Taking Ownership of Your Health

EPISODES MENTIONED:

• 232// Is Sodium Deficiency Causing Your Bloating and Constipation?

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