As someone who’s lived with a chronic illness for the past 14 years, living with dietary restrictions has become second nature. I know firsthand how frustrating it can be to travel while trying to avoid foods that could trigger digestive issues or spark an inflammatory response. Even the excitement of exploring new places can be dampened when you’re constantly worried about what’s safe to eat or whether there’s anything you can eat at all!
Over the years, I’ve picked up my own set of strategies, but I also started wondering: how are others managing this? What tips and tricks have they found helpful when eating out in unfamiliar places?
So I asked:
“What’s your best piece of advice for traveling with dietary restrictions? Share a tip that has made eating out easier.”
Here’s what 13 seasoned travelers, nutritionists, and food-conscious professionals had to say. Their responses are full of real-life insight and practical tips that just might make your next trip a little less stressful—and a lot more enjoyable.
- Research Local Cuisine and Key Phrases
- Carry a Dietary Restriction Card
- Look for Naturally Safe Local Dishes
- Plan Ahead and Find Grocery Stores
- Search for Local Dishes That Fit
- Check Menus Ahead for Safe Options
- Learn Basic Phrases for Dietary Needs
- Communicate Clearly and Plan Ahead
- Research and Translate Dietary Needs
- Pack Nutritious Snacks and Research Options
- Pack Snacks and Choose Balanced Meals
- Carry a Dietary Card and Plan Ahead
- Request Simple Dishes Without Sauces
See Also: 11 Life-Changing Superfoods You Should Be Eating
Research Local Cuisine and Key Phrases
Traveling with dietary restrictions used to feel overwhelming until I started researching local cuisine and common dishes in advance. One time, while planning a trip to a remote town, I realized that many traditional dishes in the area contained ingredients I couldn’t eat. Instead of feeling anxious, I spent time learning about alternatives and practiced explaining my needs in the local language. That preparation made all the difference. When I arrived, I felt confident communicating with restaurant staff about my restrictions. In one instance, a small eatery even modified a dish for me after I explained politely. It turned into a meaningful experience because they appreciated my effort to learn about their culture, and I got to try something authentic without compromising my health. For anyone with dietary restrictions, my advice is to take a proactive approach. Learn key phrases, research common foods, and find reliable snacks to carry along. It not only makes eating out easier but also allows you to engage more deeply with the local culture.
Rachel Thomasian, Director
Carry a Dietary Restriction Card
My best piece of advice for traveling with dietary restrictions is to plan ahead and research food options before you arrive. If you have allergies, intolerances, or follow a specific diet, knowing where to eat and what to avoid can make the experience much smoother.
One tip that has made eating out easier is carrying a dietary restriction card in the local language. This card clearly explains your dietary needs to restaurant staff, reducing the chances of miscommunication. Many websites offer printable allergy or dietary cards in multiple languages, or you can create a simple one yourself. This has been especially useful in countries where my dietary needs aren’t commonly understood.
I also look up menus online and contact restaurants in advance to confirm they can accommodate my needs. Reading reviews from other travelers with similar dietary restrictions helps me find safe options and avoid any unpleasant surprises. I even save a few restaurant addresses on my phone so I don’t have to scramble to find a place last minute.
If I’m unsure about food availability, I pack snacks or easy-to-carry meal replacements to ensure I always have safe options on hand. Protein bars, nuts, or dried fruit have saved me on long travel days when finding a suitable meal was challenging. I also stay in accommodations with a kitchenette when possible, so I can prepare my own meals if needed.
Another tip that has helped is learning a few key phrases in the local language related to my dietary needs. Being able to say “I have a gluten allergy” or “Does this contain dairy?” makes communication easier and ensures I get the right information about my food.
Chinyelu Karibi-Whyte, Budget Travel Enthusiast & Guide
Look for Naturally Safe Local Dishes
The moment I first started traveling with dietary restrictions, I often felt overwhelmed, especially in places where I didn’t speak the language. One time, I ended up eating plain crackers for two days because I couldn’t figure out what was safe on the menu. That was the trip where I realized I needed a better plan.
The most helpful tip I’ve discovered is to research local dishes in advance that naturally align with my restrictions. Instead of relying on substitutions or guessing, I look for foods that are already made without the ingredients I avoid. This way, I’m not as dependent on customizing orders, which can be tricky in unfamiliar places. It also gives me a sense of what to expect, making me feel more prepared and confident.
This approach has made eating out much less stressful. I also learned to carry a translated card explaining my restrictions, which has been a lifesaver in ensuring clear communication. A little preparation goes a long way in turning dining out into a pleasure rather than a challenge.
Alexsandr Borkin, Co-Founder
Co-Founder, Coastline Gutter Pros
Plan Ahead and Find Grocery Stores
Traveling with dietary restrictions can be difficult, but with a little planning, it doesn’t need to be. When I travel, I always do research ahead of time. I look for restaurants in the area that either have dishes on the menu that fit my needs or I ask if they are willing to accommodate me. Don’t forget to check with the hotel or wherever you’re staying. They may have some advice or know ‘secrets’ they can share with you.
I also like to find the nearest grocery store and make a trip to stock up on things I know will fit my needs. If I am able to store food in my hotel room, I’ll buy things like yogurt, fresh fruit and vegetables, hummus, and nuts. I also travel with my immersion blender and protein powder. Then I can make quick protein shakes with almond milk I buy from the grocery store.
It’s all about planning and having options. Having snacks you can grab and go can help avoid those, ‘uh-oh’ moments and make sure you can focus on having a good time and not where your next meal will come from!
Lindsay Little, Holistic Nutritionist
Search for Local Dishes That Fit
A stress-reliever trick I learned is to look up local dishes even before arriving at a destination that would fit within my dietary requirements. I do not restrict search terms to “gluten-free” or “vegan-friendly” but, instead, local traditional meals that would already work for me. This means I do not have to depend on substitutions or go into long explanations about my dietary needs, especially in places where a language barrier is a problem.
Another useful trick is having a small card with basic dietary restrictions translated into the local language. This makes it easier to communicate with restaurant staff and decreases the likelihood of being served something inedible. Another tip is to ask locals for advice about menu items when in doubt instead of depending only on online reviews; they usually know the best authentic places for special diets.
Ushmana Rai, Founder
Check Menus Ahead for Safe Options
Having a child with dietary restrictions can make eating out tricky, but looking at the menu ahead of time has made it much easier. I can plan what to order and make sure there are options that fit their needs before we even get to the restaurant. It also helps me avoid any surprises when we arrive, like realizing there’s nothing on the menu that works for them. Sometimes, I even call ahead to ask the restaurant if they can make adjustments to a dish. Overall, planning ahead takes the stress out of eating out and ensures my child can enjoy their meal safely.
Evan McCarthy, President and CEO
Learn Basic Phrases for Dietary Needs
One of the easiest ways to manage dietary restrictions while traveling is to learn basic phrases in the local language. If someone has a severe peanut allergy, knowing how to say “no peanuts” or “I have a peanut allergy” in the local language helps avoid dangerous situations. In a nutshell, having a short list of translations written down or saved on a phone makes communication easier. A 10-second explanation can prevent hours of discomfort or worse.
To be fair, calling ahead or emailing restaurants before the trip is another smart move. If a traveler needs dairy-free meals, reaching out to five restaurants in advance takes the guesswork out of dining. When you think about it, most restaurants appreciate the heads-up, and many will prepare safer meals if given enough notice. Long story short, taking control of the situation instead of relying on last-minute options makes eating out much less stressful.
Renato Fernandes, Clinical Nutritionist
Communicate Clearly and Plan Ahead
My best advice for traveling with dietary restrictions is to plan ahead and communicate clearly. Before visiting a new place, I research local restaurants, check menus online, and even call ahead to ask about accommodations.
One tip that has made eating out easier is learning key phrases in the local language if traveling abroad. Simple phrases like “I can’t eat dairy” or “Is this gluten-free?” help avoid confusion. I also carry a dietary restriction card in the local language to show restaurant staff.
By planning ahead and being clear about my needs, I’ve been able to enjoy great meals without stress!
Research and Translate Dietary Needs
Personally, I always suggest doing thorough research beforehand. I recall a situation with a vegan fashion retail client traveling to Tokyo. We found vegan-friendly restaurants and even translated a few phrases to communicate her dietary needs. Preparation can make a significant difference, ensuring you can enjoy local cuisine without compromising your dietary restrictions.
Modestas Mankus, Founder
Founder, Dusty Mag
Pack Nutritious Snacks and Research Options
A tip for eating healthy while traveling is to plan ahead by packing nutritious snacks and researching food options at your destination. I always carry portable, healthy snacks like nuts, dried fruit, or protein bars to avoid resorting to fast food during long travel days.
One strategy that’s helped me stay on track is looking up nearby grocery stores or restaurants with healthy menus before my trip. For example, during a recent business trip, I found a local café with fresh salads and whole-grain wraps, which kept me fueled without feeling sluggish.
The key is to prioritize convenience without sacrificing nutrition. By packing snacks and having a plan for meals, you’re less likely to make impulsive choices, and you can enjoy your trip without compromising your health goals.
Nikita Sherbina, Co-Founder & CEO
Pack Snacks and Choose Balanced Meals
One tip for eating healthy while traveling is to plan ahead and pack snacks. Bringing portable, nutritious options like nuts, fruit, or protein bars helps you avoid relying on unhealthy convenience foods. When dining out, I focus on balanced meals by choosing grilled or steamed dishes and swapping heavy sides like fries for salads or vegetables. Planning and mindful choices help me stay on track without sacrificing enjoyment while traveling.
Alexander Hill, Director
Carry a Dietary Card and Plan Ahead
Traveling with dietary restrictions doesn’t have to be a daunting task if you’re well-prepared. One effective tip is to carry a dietary card in the local language that clearly states your restrictions. This can be tremendously helpful in restaurants where language barriers might pose a problem. Additionally, researching and planning ahead by identifying restaurants that cater to specific dietary needs can save you a lot of stress and ensure that you have a pleasant dining experience while away from home.
Another strategy is to opt for accommodations with kitchen facilities, allowing you to cook some of your meals. This not only gives you control over what you eat but also provides a great opportunity to explore local markets and try fresh, local ingredients that suit your diet. Remember, communication is key when dining out—never hesitate to ask questions about the menu. With these precautions, you can enjoy a hassle-free travel experience that accommodates your dietary needs.
Alex Cornici, Writer
Request Simple Dishes Without Sauces
Not sure if this counts as a dietary restriction but I have an aversion to sauces and avoid them at all costs. I try to stick to simple dishes and ask for everything plain. Typically I’ll try to go with things like grilled meats, steamed veggies, or salads without dressing. I always say “No Sauce, No Marinade, Just Dry” and most places get it. Checking menus ahead of time and calling the restaurant ahead of time if needed saves a lot of hassle.
John Frigo, eCommerce Manager
Final Note
Each of these insights underscores just how valuable it is to plan ahead and be prepared to clearly communicate your dietary needs. Whether it’s learning a few key phrases, carrying a dietary card, or researching safe dishes in advance, a little preparation can go a long way.
Did we miss any tips that have worked for you? How have you navigated dietary restrictions during your travels? We’d love to hear your experiences—drop your thoughts in the comments below!
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