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Travelling abroad with coeliac disease: a planning checklist

Plan a gluten-free trip from the UK: booking meals, snacks for the journey, translation phrases, Coeliac UK travel guides, EU labelling and health cover.

Published Last reviewed 3 min read

Coeliac UK puts it simply: there’s no reason coeliac disease should stop you travelling abroad. Forward planning and research make the difference. Use this checklist to plan.

1. Research your destination

  • Coeliac UK travel guides. Coeliac UK publishes travel guides for a range of destinations, with advice, local phrases and contact details for local coeliac groups. Some resources require Coeliac UK membership.
  • Local coeliac societies. Many countries have their own coeliac association, and some run restaurant accreditation schemes of their own. The Coeliac UK guides can point you to them.
  • Dishes to look for and avoid. Learn which local staples are naturally gluten-free (rice, potato, corn or pulse dishes) and which usually aren’t (wheat breads, pastries, many fried and battered foods).

2. Learn the key phrases or carry a card

A short, polite card in the local language that explains coeliac disease and cross-contamination is one of the most useful things you can pack. The Coeliac UK travel guides include local phrases. Your card should cover:

  • that you have coeliac disease and must not eat wheat, barley or rye, including flour, breadcrumbs and some sauces
  • that even small amounts and crumbs, shared fryers or utensils can make you ill
  • a polite request to check with the chef

Keep a printed copy and a photo on your phone.

3. Book ahead, and then double-check

Coeliac UK advises asking for gluten-free meals when you book, double-checking the arrangements before you leave, and making yourself known to staff when you arrive. That applies to flights, hotels, cruises and tours.

For self-catering, look for accommodation with a kitchen, so you can make safe breakfasts and packed lunches.

4. Pack emergency snacks

Coeliac UK warns that gluten-free choices can be limited at airports, train stations, motorway services and on ferries, and says you should always have emergency snacks in case of delays or cancellations.

Check the rules on carrying food across borders

Many countries restrict what food you can bring in, especially meat and dairy products. Rules change, so check official sources before you pack: the EU’s Your Europe guidance for EU countries, the destination country’s official government website for elsewhere, and gov.uk for what you can bring back into Great Britain. Airport security liquid limits also apply to sauces and spreads in hand luggage.

5. Understand labels abroad

The legal definition of “gluten-free” (no more than 20 mg/kg gluten) used in the UK comes from Regulation (EU) No 828/2014, which also applies across the EU. So “gluten-free” on a label in an EU country means the same threshold, and cereals containing gluten must be emphasised in ingredients lists under EU allergen rules. Learn the local words for “gluten-free”, “wheat”, “barley”, “rye” and “may contain”.

Outside the EU, rules and thresholds can be different. Check the Coeliac UK guide for your destination, or the local coeliac society.

6. Health cover

Travel insurance is important on any trip. For trips to the EU, gov.uk explains how to get a free UK Global Health Insurance Card (GHIC), which covers some state healthcare. A GHIC is not a replacement for travel insurance. If you take any regular medicines, take enough for the trip plus some spare.

Your printable checklist

  • Read the Coeliac UK travel guide for your destination
  • Translation card printed and saved on your phone
  • Gluten-free meals requested with airline, rail, ferry or hotel, and reconfirmed
  • Snacks packed for the journey and for delays
  • Food import rules checked for your destination and for your return
  • Self-catering kitchen, or nearby supermarkets and restaurants researched
  • Travel insurance (and GHIC for the EU) sorted

Before you go, brush up on eating out safely in the UK. The same questions work anywhere.

Sources

  1. Travelling with coeliac disease, Coeliac UK. Accessed 4 October 2026.
  2. Travel guides, Coeliac UK. Accessed 4 October 2026.
  3. Commission Implementing Regulation (EU) No 828/2014, legislation.gov.uk. Accessed 4 October 2026.
  4. Taking animal products, food or plants with you in the EU, Your Europe (European Union). Accessed 4 October 2026.
  5. Bringing food into Great Britain, GOV.UK. Accessed 4 October 2026.
  6. Apply for a free UK Global Health Insurance Card (GHIC), GOV.UK. Accessed 4 October 2026.