Traveling with Food Allergies: How I Plan for Safe and Smooth Adventures

Traveling with food allergies can be challenging but with some planning, it doesn’t have to be overwhelming. I usually start prepping weeks in advance to make sure our trips go as smoothly (and safely) as possible.  Whether it’s a weekend road trip or a big family vacation, here are some of the key things I do to make travel with food allergies feel more manageable.

Do Your Homework

Research is everything. I always start by looking up restaurants at our destination or along the route. I check menus online and call ahead to ask if they can accommodate food allergies. If we’re staying in a hotel or rental, I make sure there’s a fridge, microwave, or even a small kitchenette available.

I also search local grocery stores to see if they carry the allergy-friendly brands my kids rely on. If not, I pack extras just in case. And I always look up the nearest emergency room and note how far it is from where we’re staying, just to be safe.

Bonus tip: Facebook groups and websites focused on allergy-friendly travel are super helpful, and yes there are even travel agents who specialize in this!

Pack Smart

I never leave home without a travel cooler or insulated lunch bag filled with safe snacks especially for long flights or road trips. Non-perishable items like granola bars, rice cakes, safe chips and fruit snack to just name a few.

And wipes, so many wipes. I’ve found that Wet Ones are especially good at removing food allergens, so I use them to wipe down tables, chairs, and even airplane trays.

The rescue bag is non-negotiable. I pack epinephrine auto-injectors, allergy meds, and an inhaler (with a spacer) for my youngest. It’s always with us everywhere.

Medical Essentials

Always travel with two epinephrine auto-injectors and make sure they’re easy to reach. On long trips, I bring backup sets just in case. We also pack antihistamines and a printed copy of my daughter’s Emergency Action Plan.

If you’re flying, keep all medications in your carry-on , never in checked luggage.

 Communicate Early and Clearly

If you’re flying, call the airline ahead of time and ask about their allergy policies. Some offer pre-boarding for seat cleaning or even peanut-free zones. The earlier you communicate, the better.

When booking tours, activities, or restaurants, I always let the staff know about our allergies in advance. It helps to ask if they have any protocols in place.

If you’re traveling internationally, take time to learn a few key phrases:

• “I am allergic to ___.”
• “Does this contain ___?”
• “Call an ambulance!”

You can also print allergy cards in the local language.  They can be lifesavers at restaurants and markets.

Advocate Without Apology

Don’t be afraid to speak up or ask questions about ingredients, you’re not being difficult, you’re keeping someone safe. My daughters have learned to advocate for themselves, and I couldn’t be prouder of their confidence and awareness.

And if something feels off? Trust your gut. Walk away. It’s okay to skip a meal out and rely on the snacks you packed. Safety comes first.

Helpful Allergy Travel Resources

Here are some helpful websites:

• Kids With Food Allergies (KFA) – great resources and printable emergency plans
• AllergyEats – restaurant reviews from allergy-aware families
• SelectWisely – printable translation cards for food allergies
• FARE Travel Guide – Food Allergy Research & Education tips
• Facebook groups – Search “Traveling with Food Allergies” for private support groups

✨ Final Thoughts

Traveling with food allergies might take extra planning, but it doesn’t have to be scary. With preparation, research, and honest communication, you really can have safe, happy adventures.

You’ve got this and the memories you’ll make are absolutely worth it. 💜