Iceland is one of those destinations that feels almost impossibly manageable when you arrive. English is everywhere, food labelling follows EU standards, and the locals are genuinely helpful. But if you travel with a tree nut allergy, there’s one thing that can quietly catch you out: the category itself.
“Tree nuts” is a medical term. It’s useful shorthand, but in a busy kitchen it leaves a lot of room for interpretation. This isn’t an Iceland problem, most kitchen staff anywhere in the world know their ingredients. But naming your specific allergens; cashews, hazelnuts, pistachios, almonds, whatever your combination, is simply clearer communication wherever you are. Concrete is always better than category.
Here’s how to do that confidently in Iceland, from ordering at restaurants to reading labels at the supermarket.
If you want a free Iceland nut allergy card ready before you land, you can generate one for your specific restrictions further down, but it’s worth understanding a bit of context first.
Name Your Nuts (Specifically)
A chef might know their kitchen inside out but not immediately connect “tree nuts” to every nut on the shelf. When you name them individually; cashews, hazelnuts, pistachios, almonds, walnuts, you’re giving the kitchen something concrete to cross-check against.
It’s a small shift in how you communicate your allergy, and it makes a real difference in how clearly the message lands. Don’t drop the category entirely, saying “tree nut allergy” still sets important context, but follow it immediately with the specifics.
Carry a Written Allergy Card
Most Icelanders speak excellent English, but during a busy dinner service, a written allergy card is clearer and harder to mishear than a verbal explanation. It also lists your specific allergens in both English and Icelandic, so there’s no ambiguity about what you’re asking.
One extra step worth doing before you leave: save your allergy card as an image in your translation app. That way, if you’re somewhere the staff speak better German or Polish than English, you can translate it on the spot rather than relying on the Icelandic alone.
Tip: Knowing when to use your allergy card versus your translation app is worth thinking about before you travel. Allergy Cards vs. Translation Apps
Learn to Read Icelandic Labels
Icelandic supermarkets are well-stocked and labelling follows EU allergen rules, so your allergens should be clearly marked.
The challenge is that Icelandic is a declined language, words change their endings depending on how they’re used. This means the same ingredient can look different on a packet versus a menu.
You don’t need to memorise every form. The trick is learning the root word and scanning for it. For hazelnuts, that’s heslihnet-. Spot that core, and you’ve spotted the ingredient, whatever ending is attached.
Tip: Download your translation app and any offline language packs before you travel. Practising with it at home means you’re not figuring it out for the first time in a supermarket aisle. The best translation app and how to use it
For official guidance on Icelandic food labelling, the Reykjavik Public Health site has clear information.
Why Icelandic Ingredients Look Different on Labels vs. Menus
On packaging you’ll usually see the plural form, the label is listing what’s inside. On menus or allergen warnings, it might shift to a singular or dative form. It’s the same ingredient; it just looks different depending on context.
Hazelnuts is a good example: the packaging might say heslihnetur, but a menu warning could read heslihnetu or heslihnetum. The core word (heslihnet-) stays the same. That’s what to look for.
Note: The Icelandic translations in this table were machine-translated. If you spot an error, please let us know, we’d rather be corrected than have anyone rely on a mistake.
English
Icelandic (common on packaging – plural)
Also might appear as… (incl. singular/base form)
Allergy
ofnæmi
ofnæmis
Nut allergy
Hnetuofnæmi
hnetuofnæmis, ofnæmi fyrir hnetum
Nuts
hnetur
hnetum, hneta
Tree nuts
trjáhnetur
trjáhnetum, trjáhneta
Walnut
valhnetur
valhneta, valhnetu, valhnetum
Almond
möndlur
möndla, möndlu, möndlum
Cashew
kasjúhnetur
kasjúhneta, kasjúhnetu, kasjúhnetum
Hazelnut
heslihnetur
heslihneta, heslihnetu, heslihnetum
Pecan
pekahnetur
pekahneta, pekahnetu, pekahnetum
Pistachio
pistasíuhnetur
pistasíuhneta, pistasíuhnetu, pistasíuhnetum
Brazil nut
parahnetur
parahneta, parahnetu, parahnetum
Before You Go
Iceland is genuinely one of the more manageable destinations for food allergies, clear labelling, high English fluency, and a straightforward food culture. But manageable doesn’t mean effortless, especially when you’re working with a combination of restrictions.
If you want everything in one place, your specific allergens listed in Icelandic, an allergy card to show restaurant staff, key phrases for when your allergy card isn’t enough plus local foods to try and any watch outs, the Essentials Travel Pack builds it all for your exact combination.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
Travelling Europe gluten-free can feel like a minefield if you’re not confident reading food labels. Let alone adding dairy into it as well. But don’t stress, with a few key words, spotting gluten and dairy becomes much easier. Here’s a breakdown of how to decode ingredient lists in French, Spanish, Italian, German, Dutch, Greek, Polish, Portuguese and Turkish plus the labelling laws that help you stay safe.
With a little prep and the right tools, you can enjoy the food without panic.
Headed to Europe? If you want everything in one place, your dietary restrictions listed in the local language, an allergy card to show restaurant staff, key phrases for when your allergy card isn’t enough plus local foods to try and any watch outs, the Essentials Travel Pack builds it all for your exact combination. It gives you what you need in minutes, not hours.
Clearly label the 14 major allergens, including gluten-containing cereals
Highlight allergens in the ingredients list (bold, all caps, or underline)
List sub-ingredients if a compound ingredient (like “sausages”) contains an allergen
Use the local language(s) of the country where it’s sold
This means wheat, barley, rye, oats, and spelt must be clearly mentioned and highlighted, no matter the language.
Gluten Ingredients in European Languages
If you’re new to reading European labels, gluten is trickier than it looks. It’s not always listed as “gluten”, instead you’re scanning for the grains it comes from, and the words that signal it’s been processed or added.
What to watch for
Gluten hides in places you wouldn’t expect in European cooking: in stocks and sauces thickened with flour, in cured meats with breadcrumb fillers, in soups, marinades, and seasoning mixes. The most common culprits are wheat flour, barley malt, and soy sauce. Often buried mid-ingredients list under names that don’t immediately read as “gluten” in any language.
Dutch: Reading Gluten on Labels
Common gluten ingredients to watch for:
Tarwe = wheat
Gerst = barley
Rogge = rye
Haver = oats
Spelt = spelt
Bloem = flour
Gluten = gluten
Mout = malt
Label tip: Dutch products will say “bevat gluten” (contains gluten) or “glutenvrij” (gluten-free). Allergen ingredients are usually bolded.
French: Reading Gluten on Labels
Common gluten ingredients to watch for:
Blé = wheat
Orge = barley
Seigle = rye
Avoine = oats
Épeautre = spelt
Farine = flour
Semoule = semolina
Gluten de blé = wheat gluten
Malt d’orge = barley malt
Label tip: Allergens like blé will often be bold or UNDERLINED. If you see “contient du gluten,” avoid.
German: Reading Gluten on Labels
Common gluten ingredients to watch for:
Weizen = wheat
Gerste = barley
Roggen = rye
Hafer = oats
Dinkel = spelt
Mehl = flour
Weizengluten = wheat gluten
Gerstenmalz = barley malt
Label tip: Look for “enthält Gluten” (contains gluten) or “glutenfrei” (gluten-free). Gluten ingredients are typically in bold.
Greek: Reading Gluten on Labels
Common gluten ingredients to watch for:
Σιτάρι / Σίτος (sitári / sítos) = wheat
Κριθάρι (krithári) = barley
Σίκαλη (síkali) = rye
Βρώμη (vrómi) = oats
Ζέα / Όλυρα (zéa / ólyra) = spelt
Αλεύρι (aléfri) = flour
Γλουτένη (glouténi) = gluten
Βύνη (víni) = malt
Label tip: Greek packaging uses the Greek alphabet, so it looks different at a glance. Look for “περιέχει γλουτένη” (contains gluten) or “χωρίς γλουτένη” (gluten-free). When in doubt, use a translation app to scan the label — this is one language where it earns its place.
Related guide: Headed to Greece? Check out our Travel Phrase Guide to generate personalised phrases for your trip.
Italian: Reading Gluten on Labels
Common gluten ingredients to watch for:
Grano = wheat
Orzo = barley
Segale = rye
Avena = oats
Farro = spelt
Farina = flour
Glutine = gluten
Malto = malt
Label tip: Italy is very celiac-aware. Look for “senza glutine” for safe products, and beware of “contiene glutine”.
Spanish: Reading Gluten on Labels
Common gluten ingredients to watch for:
Trigo = wheat
Cebada = barley
Centeno = rye
Avena = oats
Espelta = spelt
Harina = flour
Gluten de trigo = wheat gluten
Malta = malt
Label tip: Look for phrases like “contiene gluten” (contains gluten) or “sin gluten” (gluten-free). Allergen info is usually bolded or listed separately.
Label tip: Look for “zawiera gluten” (contains gluten) or “bez glutenu” (gluten-free). As an EU member, Poland follows the same allergen labelling rules — gluten-containing grains will be bolded or highlighted. Polish packaging can be dense with text, so scan for the bolded words rather than reading every line.
Portuguese: Reading Gluten on Labels
Common gluten ingredients to watch for:
Trigo = wheat
Cevada = barley
Centeio = rye
Aveia = oats
Espelta = spelt
Farinha = flour
Glúten = gluten
Malte = malt
Label tip: Look for “contém glúten” (contains gluten) or “sem glúten” (gluten-free). EU rules apply, so allergens will be bolded or highlighted in the ingredients list. Portugal and Brazil share the language but labelling laws differ — this guide covers Portugal and EU-sold products.
Turkish: Reading Gluten on Labels
Common gluten ingredients to watch for:
Buğday = wheat
Arpa = barley
Çavdar = rye
Yulaf = oats
Kılıçbuğday / Kavılca = spelt
Un = flour
Glüten = gluten
Malt = malt
Label tip: Turkey is not an EU member so labelling rules differ slightly, though in practice most major food manufacturers follow similar standards. Look for “glüten içerir” (contains gluten) or “glutensiz” (gluten-free). Turkish cuisine uses a lot of wheat-based ingredients — bulgur, börek, simit — so knowing these words is particularly useful when shopping.
Summary Table — Gluten (Save or screenshot)
Ingredient
French
Spanish
Italian
German
Dutch
Portuguese
Polish
Greek
Turkish
Wheat
Blé
Trigo
Grano
Weizen
Tarwe
Trigo
Pszenica
Σιτάρι
Buğday
Barley
Orge
Cebada
Orzo
Gerste
Gerst
Cevada
Jęczmień
Κριθάρι
Arpa
Rye
Seigle
Centeno
Segale
Roggen
Rogge
Centeio
Żyto
Σίκαλη
Çavdar
Oats
Avoine
Avena
Avena
Hafer
Haver
Aveia
Owies
Βρώμη
Yulaf
Spelt
Épeautre
Espelta
Farro
Dinkel
Spelt
Espelta
Orkisz
Ζέα
Kılıçbuğday
Flour
Farine
Harina
Farina
Mehl
Bloem
Farinha
Mąka
Αλεύρι
Un
Gluten
Gluten de blé
Gluten de trigo
Glutine
Weizengluten
Gluten
Glúten
Gluten
Γλουτένη
Glüten
Malt
Malt d’orge
Malta
Malto
Gerstenmalz
Mout
Malte
Słód
Βύνη
Malt
Contains Gluten
Contient du gluten
Contiene gluten
Contiene glutine
Enthält Gluten
Bevat gluten
Contém glúten
Zawiera gluten
Περιέχει γλουτένη
Glüten içerir
Gluten-Free
Sans gluten
Sin gluten
Senza glutine
Glutenfrei
Glutenvrij
Sem glúten
Bez glutenu
Χωρίς γλουτένη
Glutensiz
Dairy Ingredients in European Languages
If you’re gluten and dairy free — like a lot of us — the gluten words are only half the story. Here are the key dairy terms to watch for across the same nine languages, plus the phrases to look for on labels.
What to watch for
Dairy hides in many European dishes and packaged foods: in sauces, pastry, cured meats, soups, and baked goods. The most common culprits are butter, cream, and milk powder — often listed as ingredients you wouldn’t immediately recognise in another language.
Label tip: Look for “contient du lait” (contains milk) or “sans lactose” (lactose-free, not the same as dairy-free). “Sans produits laitiers” means dairy-free.
Label tip: “Περιέχει γάλα” = contains milk. As with gluten, use a translation app to scan Greek labels if you’re unsure.
Dairy in Italian
Latte = milk
Burro = butter
Panna / Crema = cream
Formaggio = cheese
Lattosio = lactose
Siero di latte = whey
Caseina = casein
Latte in polvere = milk powder
Label tip: “Contiene latte” = contains milk. Italy is very cheese-forward — parmesan (Parmigiano) and pecorino appear in many dishes that don’t look dairy-heavy on the menu. Always ask.
Stick to naturally gluten-free items with minimal ingredients
If unsure use a translation app to translate the ingredients (It can scan the packaging, check out our video) or use our meal suitability tool where it can scan the packaging and make a recommendation
FAQ
How do I read gluten labels in European countries?
In Europe, allergens including gluten, must be clearly listed and highlighted on packaging, usually in bold or uppercase letters. Learning the key words for wheat, barley, rye, oats, and spelt in local languages helps you identify gluten in ingredient lists.
Do these rules apply if I’m buying food at a market or restaurant?
The EU rules only cover packaged foods, restaurants have separate (and weaker) obligations. When in doubt ask questions. Our Essentials Travel Pack can help you with what to ask and when or if in doubt use a translation app.
What does ‘gluten-free’ mean on European food packaging?
In the EU, “gluten-free” means the product contains less than 20 parts per million (ppm) of gluten. Labels will say “sans gluten” (French), “sin gluten” (Spanish), “senza glutine” (Italian), “glutenfrei” (German), or “glutenvrij” (Dutch).
What words should I look for to spot gluten in other languages?
Scan for the grain names first (e.g. wheat, barley, rye, oats), then look for processed forms like malt and flour. When in doubt use a translation app
What’s the difference between lactose-free and dairy-free on European labels?
Lactose is a component of dairy so a product may contain dairy but be lactose free. For example often parmesan cheese is lactose free but it contains dairy.
Does gluten-free mean the same thing across all EU countries?
The short answer is yes for packaged food (the 20ppm rule applies everywhere), but restaurants are a different story and awareness varies enormously between say Italy and Poland, so make sure you ask questions. Our Essentials Travel Pack can help you with what to ask and when or if in doubt use a translation app.
What if the label is only in a language I can’t read at all?
This is where a translation app earns its place. Most will let you point your camera at a label and translate it in real time, even without an internet connection if you’ve downloaded the language pack in advance. For restaurants and ordering, an allergy card in the local language is often more reliable than a translation app in a busy or fast-paced situation. We’ve covered exactly when to use them, and how to use them together in our guide to allergy cards vs translation apps.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
Flying with food allergies or dietary restrictions can be stressful, especially when you’re not sure what’s in your in-flight meal. The last thing you want is to be sick or worse either on the flight or at the destination. Many airlines offer “special meals,” but what does that really mean? Are they safe for people with coeliac disease, allergies, or severe intolerance’s?
With the right preparation, flying with dietary restrictions is very manageable, here’s everything you need to know.
What Are Airline “Special Meals”?
Airlines provide in-flight meals to suit various needs, including food tailored to religious requirements, health issues, preferences, and dietary restrictions. So that as travellers we don’t have to compromise our health or beliefs when flying.
Like the three-lettered airport codes, the International Air Transport Association also assigns codes to special airline meals, below is the list of options you will commonly find although some airlines also have additional options and not all airlines offer the complete list so you may want to check what your potential airline offers before paying for the flight.
What Do Airline Special Meal Codes Mean?
Special meals for health concerns
LSML: Low Sodium Meals
LFML: Low Fat meals / Low cholesterol meals
LPML: Low protein Meal
LCML: Low Calorie Meal
DBML: Diabetic Meal
PFML: Peanut Free Meal
GFML: Gluten Free Meal
NLML: Non-Lactose Meal
BLML: Bland / Soft Meal
HFML: High Fiber Meal
PRML: Low purine meal
ALML: Allergen Meal
MAMLA: Minimal Allergen Meal
Plant-based and religious options
VGML: Standard Vegetarian Meals
VVML: Vegetarian Vegan Meal Same to VGML
VOML: Vegetarian Oriental Meal
VLML: Vegetarian Lacto – OVO Meals
AVML: Asian Vegetarian Meals
FPML: Fruit Platter meals
RVML: Raw Vegetable Meal
KSML: Kosher Meal
KSMLS: Kosher Meal Snack
MOML: Muslim Meal
HNML: Hindu Non-vegetarian Meal
VJML: Vegetable Jain Meal
How to Order Special Meals When Flying with Allergies
Special meal policies can vary widely by airline, fare class, and flight. They are caterer dependant so even if you fly with them regularly the mela might be different depending on where you depart from. Many airlines offer meals in economy class for international or longer domestic flights, while others may only offer them for premium passengers, so it pays to check ahead.
Pre-order Special Meals: Most airlines offer special meal options, including gluten-free and lactose-free/dairy-free meals. Most carriers require at least 48 hours notice for special meal requests, so be mindful of your airline’s deadline to ensure the availability of your chosen meal. The instructions for doing this will be on the airlines website under special meals, often if you have booked online its in the Manage my Booking section or similar
Contact the Airline: Check your booking or confirm with the airline by phone or email to ensure that your meal preferences are set. This is will help you avoid misunderstandings or mistakes.
Check the Menu: Some airlines provide their in-flight menu online. Look for allergen information or consult their customer service regarding meal ingredients.
Travelling with multiple restrictions
If you have multiple restrictions, when you order you may need to pick one, airlines often can’t accommodate combinations on a single meal code. However, all is not lost.
Most airlines carry a card or list with the full allergen breakdown for every meal on board, heads up it is caterer dependant. Ask the crew when it’s not too busy and they should be able to help you work out what’s safe across your restrictions, even if the meal wasn’t specifically ordered for you.
From personal experience, most special meals I’ve received have been made with as many allergy-friendly ingredients as possible, but it doesn’t always go to plan.
On a recent trip the ingredient list hadn’t made it on to the plane at all. The crew were brilliant though, they went through each meal option with me to check if anything might work for someone gluten and dairy free. The breakfast turned out to be scrambled eggs, so probably not safe, but rather than leaving me hungry they swapped it out for bananas and told me to come back after the meal service to see what snacks might suit me.
The point of the story? Advocate for yourself clearly and calmly, and more often than not the crew will go out of their way to help.
Managing the Risks around Flying with Food Allergies
Airline kitchens aren’t allergen-free environments, so cross-contamination is a possibility. This means you may need to check on the airline’s website or ask your travel agent if you can take your own food if this is a concern for you. For example on the Air New Zealand website they say you can bring your own food if the categories don’t fit and then they list some things to remember.
If you have a severe allergy, ask the airline if you can pre-board early so you have time to wipe down your seat, tray table, and seatbelt. It’s also worth asking whether they’ll make an announcement to nearby passengers, some airlines will, though it’s not guaranteed. If you’re travelling both with children and another adult, split up and send one person ahead to pre-board; they can wipe down the surfaces, put bags away and talk to the crew. It makes it easier when the rest of your group boards.
Finding options at the Airport
Use resources like our dining guide, Find Me Gluten Free or similar specific websites or local Facebook groups to locate airport restaurants and cafes offering suitable options but also bring snacks for the airport if your unsure.
What to do on the day of your flight
If your travelling internationally carry an allergy card, especially if it’s likely that the cabin crew wont be able to understand you. Have a card in the local language explaining your dietary restrictions to ensure clear communication.
Confirm your meal at check-in and again with cabin crew, they will usually walk the plane and confirm this upon boarding but if they don’t, mention it to the cabin crew so they know where you are sitting. This will help you ensure you get your meal.
If your special meal didn’t make it on board ask the cabin crew if they have any suitable snacks or parts of other meals. For example if your gluten free they may have fruit or yoghurt. If you are vegan or have a nut allergy there may be bread, cheese, noodles etc on board.
If you have multiple restrictions ask the crew to check the ingredients, they usually have a card with all the ingredients for all the meals so should be able to help you identify if something is safe.
What to Pack in Your Carry-On as a Backup
Always pack some non-perishable options items like nuts, gluten-free cereal bars, and dried fruits are good options. another great tip is a sandwich or backpacker style meal that you add boiling water to. But check security regulations, make sure that the snacks you bring comply with airline security regulations, especially concerning liquids and gels. Also know in advance what you need to declare when going through customs or biosecurity at the destination in some countries (Australia and New Zealand especially) bio-security is strict.
If you need anything like antihistamines, epinephrine, etc make sure you pack it in your carry on and if required have a doctor’s letter for it to help you get through security or customs.
Best Airlines for Gluten‑Free & Allergy‑Safe In‑Flight Meals
Some airlines are better than others, either in their special meal offerings or in the quality of the food served. If you have a choice of who you fly below are the airlines that people regularly rate for handling allergies and dietary restrictions. Click the links below to go through to specific special meal information for each airline.
Singapore Airlines: Known for excellent service, Singapore Airlines provides a variety of special meals including gluten free (GFML), lactose free (NLML), minimal allergen meal (MAMLA) and vegan (VGML) options. They have a reputation for accommodating dietary needs with care and precision.
Emirates: Offers a wide selection of special meals, including gluten free (GFML), vegetarian jain (VJML) and lactose free (NLML). They are recognized for their attention to detail and high-quality meal service.
Qatar Airways: Provides numerous special dietary options and is praised for catering to passengers with specific dietary requirements, including gluten free (GFML), lactose free (NLML) and kosher (KSML) needs.
Cathay Pacific: Cathay Pacific offer a range of special meal codes including low fat/low cholesterol (LFML) and gluten free (GFML), and are known for accommodating passengers with multiple restrictions (see the banana photo and story above).
Delta Air Lines: Offers gluten free (GFML) and vegan (VGML) options on many international flights. They are one of the U.S. airlines known for better catering to special dietary needs.
Air New Zealand: Offers a wide variety of special meals on long-haul flights, including vegetarian (VLML), vegan (VGML), gluten free (GFML),lactose free (NLML), and Diabetic (DBML) options, among others
China Southern: A popular choice from Australia and New Zealand for their competitive fares. Offers a range of options including vegetarian (VLML), lactose free (NLML), and religious meals such as kosher (KSML) and halal (MOML). Worth checking your specific route as meal quality and availability can vary.”
Qantas: Australia’s flagship carrier offers a comprehensive special meals offering on long-haul flights includes gluten free (GFML), lactose free (NLML), vegan (VGML) and diabetic (DBML) options among others. Their documentation is thorough and staff are generally well briefed on dietary requirements.
Lufthansa: Lufthansa has a well-regarded special meals offering covering gluten free (GFML), lactose free (NLML), vegan (VGML) and low sodium (LSML) options. Their allergen documentation is detailed and easy to find on their website, making pre-flight research straightforward.
British Airways: A major long-haul carrier with a thorough special meals offering includes gluten free (GFML), lactose free (NLML) and vegan (VGML) meals. British Airways are generally well regarded for dietary accommodation and their special meals page clearly outlines what’s available by route and fare class — worth checking before you book as availability can vary.
Additional Tips
Frequent Flyers: If you often fly with one airline, consider joining their frequent flyer program to facilitate meal preferences and get personalized service.
Advance Notification: While these airlines are reputed for their service, it’s crucial to notify them of your dietary restrictions at least 48 hours before your flight.
Check Specific Routes: Meal options can sometimes vary based on the route and duration of the flight, so it’s wise to double-check with the airline.
Final Tips Before You Fly
Flying with allergies or dietary restrictions can feel like a lot, especially multiple, but with the right prep, it becomes manageable, predictable, and even calm. A few last things to keep in mind:
Prep early, then let it go. Confirm your special meal, pack your safe snacks, and know your backup plan. After that, you’ve done your part.
Keep your tools handy. Your allergy card, key phrases, and snacks should be easy to grab when you need them.
Advocate for yourself. If something feels off, ask. You’re not being difficult — you’re keeping yourself safe.
Give yourself margin. Extra time, extra snacks, extra patience. Travel days are smoother when you’re not rushing.
Remember: you’re allowed to feel confident. You’ve prepared. You’ve got options. You can do this.
If you want everything in one place, from planning steps to communication tools to destination guides; our start here guide below, organises it all by level. It’s a great one to bookmark and come back to as you build confidence.
FAQ
How far in advance should I order a special meal?
At least 48 hours before departure to allow airlines to accommodate your needs. Then reconfirm at check-in.
What if airline meal doesn’t arrive on board
Ask the crew for safe alternatives, they usually have a card detailing the ingredients on all the meal so may be able to help you find a suitable alternative. Always pack snacks as a backup, just in case
What if I have multiple restrictions?
Most airlines can only accommodate one restriction, prioritise the one with the most serious consequences if accidentally consumed, when you are on the flight the crew usually have a card detailing the ingredients on all the meal so should be able to help you navigate this but if your restrictions have severe consequences, pack suitable snacks.
Which airlines are best for dietary restrictions
Singapore Airlines, Emirates, Qatar Airways and Cathay Pacific. But see our full rankings above for details.
Can I bring my own food on the plane?
Many airlines will let you take your own food on board, just check their website or call to confirm. For long haul flights I pack a small snack and a couple of backpacker meals that I can add water too. But see above for all the details.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
Travelling with food allergies, coeliac disease, or intolerances means packing a little differently. Your passport matters, but so does your EpiPen. Your snacks matter as much as your itinerary.
I’ve fine-tuned this kit over years of gluten and dairy free travel, and for the severe allergy sections I’ve drawn on the expertise of Jess at Eat Safe, Live Big — who travels with multiple food allergies and knows this territory better than most. Her post on day-to-day essentials is well worth a read too.
Add or subtract based on your needs, and if you have severe allergies always check with a medical professional before you travel.
The Kit: What Everyone Should Pack
Allergy Translation Cards – In the local language, and printed (if possible laminated) in either A6 or business card size.
EpiPens (Ideally 2) – Easily accessible, within the expiry date and within reach. Why two? In some cases it may be needed, also if you’re travelling away from home you may be exposed more than once.
⚠️ Severe allergy: Keep at least one on you person at all times, not in checked luggage, not in the overhead locker. Let travel companions and flight crew know where it is before you take off. Check the ASCIA Travel Plan before you go.
Safe Snacks – A few shelf-stable, allergy-safe snacks such as muesli / granola bars or bliss balls perfect for when you can’t find safe food and usually no problem with border security.
⚠️ Severe allergy: Check manufacturing labels carefully for shared facility warnings — what’s safe at home may be produced differently abroad.
Backpacker Meals – I always pack a couple, usually Radix, for when safe local options are scarce. Just make sure to check border restrictions.
⚠️ Severe allergy: These are worth checking ingredient lists on carefully before you travel, not at the destination.
Pro Tip: Use the ‘First Use’ Test Rule
When you buy packaged food abroad, open and try it at your accommodation, not mid-flight or halfway up a mountain. If there’s a reaction, you’re in a safer, more controlled environment
Water Bottle – Always an essential, plus, it’s useful for washing away accidental exposures. If you’re travelling by air make sure its empty when going through security, you can usually fill it up on the other side.
Medication Kit – Anything you either take regularly or use as needed to feel better. This might include; Benadryl, Antihistamines, inhaler, and any prescription medications, always in the original packaging.
⚠️ Severe allergy: Pack medication in original packaging, customs officials may need to verify what you’re carrying, and original packaging keeps dosage information handy. Antihistamines are not a substitute for an EpiPen.
Wipes & Hand Sanitiser – For wiping down trays, tables, surfaces or hands before eating.
⚠️ Severe allergy: Wipes are essential for cleaning tray tables, seat belts, and armrests before you sit down. Hand sanitiser does not remove allergens — wipes do.
Typical Travel Essentials – Tissues, Face Mask, Ear Plugs, Sunglasses, Eye Mask, Lip Balm, Eye Drops don’t forget the items we all might need when travelling.
Reusable Cutlery & Small Container – Perfect for the backpacker meal but also if you’re eating breakfast in a hotel room or similar. Just make sure it will get through security or check it in.
Copy of an Allergy Action Plan – A simple document explaining what to do in case of reaction, created by your medical professional
⚠️ Severe allergy: This isn’t optional. Carry a printed copy and a digital version, and make sure your travel companions have read it.
Medical ID Bracelet – If you have one and your not wearing it, make sure it’s somewhere accessible. It’s an important way to alert others to your allergies in an emergency.
Going on a roadtrip? If you’re going on a road trip you’ve got more options so pack a small chilly bin (cooler or esky) with snacks and treats to enjoy wherever you stop.
Travel Tips for Severe Allergies
If you have a severe allergy or intolerance, travelling can feel especially stressful. But with a few smart steps, you can reduce your risk and travel more confidently.
Pro Tip: Carry Your Own Condiments Sauces and dressings are common hiding spots for allergens and gluten. Single-serve sachets of safe sauces, oils, or seasonings can help you can make simple meals safe without guessing
Talk to staff clearly
Make sure you can be understood and can advocate for yourself just like you would at home. If you’re not confident check out our recent advocacy post, to build the skills you need. If you have severe allergies or don’t speak the language use allergy card and get verbal confirmation in the local language.
Know the emergency number
It’s not always what you use at home, know and save the local emergency number, the nearest hospital, and a translation of “I have a severe allergic reaction” in the local language in your phone and on a card in your wallet.
At the Airport & On the Plane
Keep your medication close
Never store your medication, including antihistamines or an EpiPen in the overhead compartment, instead keep it within arm’s reach. Let your travel companions and the flight crew know if you have a severe allergy and where your medication is in case of an emergency.
Let crew and nearby passengers know
Some airlines will, and some will not make an allergy-related announcement but its always worth asking. If they won’t make an allergy-related announcement to other passengers, you’re always within your rights to politely inform those seated around you of your allergies, especially on smaller or longer flights.
Request to pre-board
Ask gate staff if you can board early so you have time to wipe down your seat, tray table, seatbelt, window area, and any nearby surfaces. This small step can make a big difference in avoiding accidental contact with allergens.
Bring your own food if you can
Special Meals are fantastic for many, myself included but if you have severe allergies or intolerances remember they are prepared in a shared kitchen and there is a risk of cross contamination. If this is you, we suggest bringing safe snacks or meals for longer flights. Many airlines such as Air New Zealand have information on this on their website. Be sure to check airline and destination rules in advance, some countries restrict certain food items on entry.
If bringing your own food isn’t allowed or practical, ask airline staff about ingredients and preparation methods. For example, travellers with milk or egg allergies may find vegan meals safer, though it’s always best to double-check.
Final Thoughts
Travelling with food allergies, coeliac disease, or intolerances can feel overwhelming — but with the right preparation, it becomes less about fear and more about freedom. Your survival kit isn’t just a bag of supplies; it’s a safety net that lets you focus on the fun parts of travel, not the stressful ones.
Every journey will be different, and your kit will evolve with each trip. But the goal is always the same: stay safe, eat well, and make incredible memories, because food shouldn’t be the hardest part of your trip.
If you’ve discovered an essential that’s saved you on the road, share it in the comments on Instagram or Facebook and we’ll include it. You never know who you might help on their next trip
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
If you’re travelling to a new country and wondering how fluent you need to be, don’t stress. You probably don’t need as much as you might think, especially with the tools we have available, yes it all does help, but is it essential? It really depends, not only on how long you’re staying, but where your going, what you’ll be doing, and whether your trip involves specific needs (like allergies, medical issues, or solo travel).
But here’s the good news: you don’t need to be fluent to stay safe, polite, and confident. Locals really do appreciate the effort, even if your pronunciation is far from perfect. Think about the tourists you meet where you live and how much or little they seem to understand of your native tongue, a little really does go a long way.
So, how much do you really need?
Here’s a cheat sheet of how much you really should try an learn depending on your trip length, but as we mentioned initially it really depends on where, and how you’re travelling. Here’s some basic guidelines though:
Trip Type
Minimum Language Goal
Weekend city break
Polite phrases + allergy card
Two week holiday
Key phrases + food words
One month+ stay
Everyday language + local customs
Moving abroad
Ongoing learning & immersion
What about allergies or dietary restrictions?
If you’re like us, this means you can’t wing it. Knowing a few words or as a minimum a translated card saying what your food requirements are can literally be a lifesaver. You need to be able to explain your food needs clearly and often, in writing so the staff can go ask the chef. That’s where an allergy card in the local language can be a total lifesaver as well as having a good translation app to use as required.
Sometimes what you need may differ by country. For example if you’re travelling to Italy or Spain a well a well-pronounced phrase often does the job and you may not often pull out your allergy card.
However travel to somewhere like Japan or China a written card is essential and something you use on a daily basis. I was in Japan and Hong Kong recently and my allergy card got used daily, often in conjunction with a translation app to clarify questions
A few well practised words can go a long way. Try to learn the following words.
Hello / Goodbye
Please / Thank you
Excuse me / Sorry
Yes / No
“Do you speak English?”
These cover most polite interactions and help you make a great impression. If you have the time or motivation learning a few more key phrases really can help but these are a fantastic foundation.
If you’re staying a bit longer or living abroad
If you’re away for more than a few days, knowing that little bit more really can help improve your experience, if this is you, it’s worth learning:
Numbers and basic directions
Common food phrases
Cultural etiquette (e.g., when to bow, when to tip, what not to say)
Apps like Duolingo, Memrise or our Travel Phrase Guide can help you pick up just enough to feel confident navigating menus, transport, and everyday interactions. Check out our recent blog post on How to Actually Learn a Language for Travel for advice on how to easily learn the basic phrases without paying for an app.
Final thoughts
You don’t need to speak perfectly. You just need the right words for your trip, and a bit of confidence. If you’re gluten-free, dairy-free, or navigating another restriction, your best first step is this: Create your free allergy card now
Because food shouldn’t be the hardest part of your trip.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
Flashcards have been helping people learn languages for decades — and for good reason. They work. The combination of active recall and repetition embeds phrases in a way that passively reading a phrasebook never quite does. Which is exactly what you need when you’re standing at a restaurant counter in Tokyo trying to explain you can’t eat gluten, or asking a ski hire shop in Val d’Isère if your boots are ready.
The difference for travellers with dietary restrictions is that generic phrase lists don’t cut it. “Where is the station?” won’t help you when you need to know if the soup stock contains barley. You need phrases that are specific to your trip, your restrictions, and the situations you’ll actually find yourself in.
That’s where two tools work brilliantly together. Anki, a free flashcard app that uses spaced repetition to help you remember things far more effectively than cramming. And our personalised Travel Phrase Guide, which generates a phrase list tailored to your destination and dietary needs. Together they let you learn exactly what you need, nothing more, nothing less.
In this guide I’ll show you how to combine them so you arrive prepared, not just with the right words, but with the confidence to actually use them.
And if Japan is on your list? I’ve put together the exact Anki deck I used on my last trip there as a free download, no tools required, no strings attached, just a solid head start. Grab the Japan phrase deck here →
Let’s be honest, turning up somewhere and launching straight into English (no matter how slowly or loudly) rarely builds a good first impression.
Even learning just five basics; hello, please, thank you, yes, and no, goes a long way. Locals appreciate the effort, and it often leads to better service, warmer smiles, and easier communication. It’s one of the simplest ways to stand out from the average tourist.
“If you talk to a man in a language he understands, that goes to his head. If you talk to him in his language, that goes to his heart” – Nelson Mandela.
For those with allergies or dietary needs, this isn’t just about manners, it’s often essential for safety. Translation apps are helpful, but they’re not always practical when you’re in a rush, offline, or trying to clarify an ingredient in a noisy Tokyo convenience store.
What Is Anki and Why Is It So Effective?
Anki is a free flashcard app that uses spaced repetition, a scientifically proven memory technique, to help you remember things more effectively.
Instead of passive review, Anki uses:
Active Recall: Forces your brain to retrieve info, like answering a quiz
Spaced Repetition: Shows you cards just before you’d forget them
Customisation: Supports images, audio, and anything you want to memorise
It works on desktop and mobile, and once you get the hang of it, it’s a game-changer, for travel, study, or even learning a musical instrument.
What Phrases Do You Actually Need?
Generic phrasebooks are… fine. But they’re full of stuff you’ll never say. Our Travel Phrase Guide is built specifically for travellers with dietary restrictions, or anyone who wants to make more meaningful local connections. You’ll get:
Allergy-specific phrases like “Does this contain dairy?”
Travel-type phrases like “Where can I get my snowboard waxed?”
Essentials like “Can I see a menu?” or “No wheat, please.”
It even includes pronunciation tips and cultural notes so you don’t just sound fluent, you sound polite.
Whether you’re gluten free in Japan or wine tasting in France, the phrases are tailored to your trip. If something’s missing? Just ask the guide to add it.
If you haven’t used our Travel Phrase Guide yet, check out the YouTube video below where we show you step by step how to create your own customised list
How to Build Your Own Deck
If you’re heading somewhere other than Japan, or you want to add your own restrictions and destinations, here’s how to build your own deck from scratch in about twenty minutes.
Full instruction on getting started with Anki are available on their website here: Getting started with Anki
Creating a CSV Using ChatGPT or similar
Copy your phrase list into ChatGPT (or similar) and ask it to format a CSV like this:
Can you create a CSV file for Anki flashcards with these phrases? Format with pipe (|) separators and these headers: English Phrase | Local Language | Pronunciation | Section
In the same message then enter the output from the Travel Phrase Guide
Use section tags like:
Essential Everyday Travel Phrases
Eating Out
Allergy & Food Safety
Trip Type Specific
Shopping
The output will look like this (see image)
Import into Excel
Paste the CSV into Excel
Use Data > Text to Columns
Choose Delimited, select “Tab” and “Other” (use |)
You’ll now see neatly organised columns
Delete the header if needed and save as a CSV file.
Optional: If you want the foreign phrase and pronunciation in the same flashcard field, combine them in Excel first.
Images of the key steps are below
Select Delimited, click NextSelect Tab and Other and use the | click Next and then FinishYou should now have a file like this with four columns
Load It into Anki
Open Anki
Go to File > Import, select your CSV
Set field separator to comma ,
Map fields:
Front = English
Back = Target Language (e.g. Japanese + Romaji)
Tags = Section
Import and start reviewing!
Download: The Japan Allergy Phrase Deck
This is the exact Anki deck I used when I travelled Japan gluten and dairy free. It covers the phrases I actually needed — in restaurants, at convenience stores, reading labels, and asking about hidden ingredients like soy sauce and miso.
You don’t need to be a member, and you don’t need to hand over your email. It’s just here because if I’d found something like this before my trip, it would have saved me hours.
Already have Anki? Import it and you’re ready to go. Never heard of Anki? Scroll up, I’ll walk you through exactly how to set it up in about five minutes.
When and How to Study Effectively
Ten minutes a day for three weeks before your trip is enough to make a real difference. Start with the greetings and restaurant and ordering phrases first, those are the ones you’ll reach for most.
The Anki app works offline, so the flight over is genuinely useful revision time if you’ve been building the habit at home.
How to Study
Don’t flip too quickly: Let your brain struggle — that’s where the learning happens
Say it out loud: Speaking boosts memory and improves pronunciation
Rotate topics: Alternate between food phrases, essentials, and trip-specific vocab
Use real context: Pair flashcards with YouTube, podcasts, menus, or even airport signs
Bonus Tips for Real-World Confidence
Want to make your language learning actually work when you’re on the ground? These tips will help you bridge the gap between your flashcards and the real world
Learn real phrases, not textbook fluff – Focus on what you’ll actually say like “Is this gluten-free?” or “No dairy, please.”
Practise saying it out loud, often. Speaking activates a different part of your brain than reading or typing.
Save the Travel Phrase Guide output on your phone or a printed allergy card, having a backup like screenshots of key phrases helps avoid awkward or risky situations.
Use it from day one on the trip – Order coffee in the local language, greet your host, thank your taxi driver. Early wins build confidence and improve retention.
Listen as much as you can – Music, Podcasts, YouTube, airport announcements, you’re training your ear so you can recognise words in context. You won’t catch everything, just recognising one or two words is progress.
Locals love the effort – You don’t need to be fluent. Just trying earns smiles, patience, and often better service. It shows respect
Final Thoughts
Just remember phrases are brilliant for building confidence and showing respect, but they work best alongside an allergy card and a translation app for the moments when conversation gets complicated. If you haven’t sorted those yet, this guide to allergy cards vs translation apps is worth a read before you go.
Want to skip the setup? Download the ready-made flashcard deck I built for my upcoming gluten and dairy-free snowboarding trip to Japan, or head over to the Travel Phrase Guide to create your own in minutes.
However you use it, deck downloaded, built from scratch, or somewhere in between — arriving with even a handful of the right phrases changes the experience. Good luck out there.
FAQ
What is Anki and is it free?
Anki is a flashcard app that uses spaced repetition — a learning method that shows you phrases just before you’re likely to forget them, which means you remember more with less time spent studying. It’s free on desktop and Android, and a one-off purchase on iPhone (around USD $25, which sounds steep but it’s a one-time cost for a genuinely excellent app). There’s also a web version at ankiweb.net if you’d rather not download anything straight away.
Is Anki better than Duolingo for learning travel phrases?
They’re built for different things. Duolingo is great for building general language skills over time, it’s structured, gamified, and keeps you motivated. Anki is better when you have a specific list of phrases you need to know by a certain date, which is exactly the situation most travellers are in. For learning “I’m gluten free, does this contain wheat?” in Japanese before a trip next month, Anki wins. For learning conversational Italian over the next year, Duolingo is more fun.
How many phrases do I actually need?
Fewer than you think. For most trips, twenty to thirty phrases covering ordering, asking about ingredients, and a few label-reading essentials will get you a long way. The goal isn’t fluency, it’s having enough to start a conversation and show staff you’re taking your needs seriously. From there, a translation app can handle the detail.
Does this work for any language?
Yes. The method works for any language and any destination. The Japan deck is specific to Japanese, but the guide above walks you through building your own deck for wherever you’re headed, from generating the phrases and a simple CSV import to get them into Anki. It takes around twenty minutes and the result is a deck built entirely around your restrictions and your trip.
What phrases should I prioritise if I have food allergies?
Start with the phrases you’ll use every single day, telling staff what you can’t eat, asking if a dish contains your allergen, and checking whether something is prepared separately to avoid cross-contamination. After that, add label-reading phrases for supermarkets and convenience stores, and one or two polite ways to ask to speak to a chef or manager if you’re not getting a clear answer. Everything else is a bonus.
Can I use the Japan deck even if I’m not using Globally Sauced tools?
Absolutely, that’s the whole point. The deck stands alone. Download it, import it into Anki, and start learning. No account needed, no membership required. If you find the tools useful later, brilliant. If not, the deck is still yours.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
Ever found yourself jet-lagged, starving, and staring down a menu you can’t read? And worse, not a clue whether anything’s safe for you to eat? When you’ve got dietary restrictions, travel can be a bit of a minefield. But it doesn’t have to be. Learning how to advocate for yourself is a total game-changer, and just like any skill, it gets easier with practice.
Whether you’re gluten free, have food allergies, or follow a special diet, there’s one thing that can make or break your trip: confidence. The good news? You can start building it right now, from home. Grab a cuppa and have a read and don’t forget to review the practical examples later in the article.
Travelling should be about experiencing the world, not stressing over your next meal. But if you’re managing food allergies or intolerances, even a simple lunch abroad can feel overwhelming.
That’s why building advocacy skills at home is so powerful. The more you practise asking questions, checking ingredients, and speaking up, the easier it becomes to do it when it really counts — like at a tiny café in rural Italy or a market stall in Thailand.
This isn’t just about avoiding risk, it’s about reclaiming the joy of eating while you travel.
Practical Steps to Start Today
Practise with Your Travel Companions
Before your trip, go out to eat somewhere you know is safe. Use it as a rehearsal, ask your usual questions, double-check ingredients, and notice how your friends react. It’s a chance for them to see what dining out looks like from your perspective.
The more familiar they are with your process, the better they can support you on the road
Get Comfortable with Menus and Asking Questions
Pull up menus from restaurants on Google Maps or TripAdvisor, local and international — and practise reading them aloud. Rehearse how you’d ask about cross-contact or cooking methods.
You’re not aiming for perfection. You’re training your brain to stay calm, even when you’re hangry and jet-lagged in a foreign country.
Our menu review assistant can help you identify what might be suitable for you based on your restrictions, fantastic when ‘Gluten Free’ or ‘Vegan’ may not mean the same thing everywhere but remember it isn’t a replacement for asking questions.
Use positive, open-ended questions
The way you frame your questions matters. Instead of asking, “Do you have anything I can eat?” try:
“I’m gluten and dairy free — what would you recommend for me?”
This approach invites conversation, not a quick no. I asked this at a restaurant in Banff and ended up with a delicious off-menu lunch that even my gluten-loving family ordered. Win-win.
Roleplay Real Situations
Grab a mate and run through some mock scenarios, ordering, asking about allergens, using an allergy card. It feels awkward at first, but it builds fluency and reduces panic when you’re actually abroad. Later in this article we’ve got some examples to get you started.
Don’t forget to ask questions of your accommodation!
Food advocacy isn’t just for restaurants. If your hotel or Airbnb includes breakfast, reach out in advance and ask if they can accommodate your needs.
A brilliant example? A traveller staying at W New York – Union Square was told breakfast was just “coffee and pastries”. They asked about gluten free options — and the hotel sent an Uber to pick up warm cinnamon bun sticks from Modern Bread and Bagel. Magic.
Moral of the story: if you don’t ask, you don’t get.
Tools That Make Advocacy Easier
Food advocacy doesn’t mean doing it all in your head. Use your tech and tools:
Even a few words like “I have a food allergy” or “gluten free” can go a long way. Locals appreciate the effort, and it shows you take your needs seriously.
In many countries, restaurants are legally required to provide allergen info or accommodate requests. Don’t be afraid to be polite but assertive. And if something doesn’t feel right? You’re always allowed to walk away.
Your health isn’t negotiable.
Quick Tips to Improve Your Advocacy Skills
Watch videos or tutorials on communicating allergies at restaurants
Join online communities or follow people on Instagram to find out how other people handle ordering safely abroad
Keep a journal of your questions and responses, note what worked or didn’t
Celebrate small wins — each successful order abroad builds your confidence for next time!
With practice, advocacy becomes second nature, turning stressful meal moments into enjoyable experiences — wherever your adventures take you.
Practical Examples
We’ve included a few scenario’s to help you practice your advocacy skills, they get more challenging as you work your way through them.
Scenario 1: The Classic Order
You: “Hi, I’m gluten and dairy free. What dishes would you recommend for me?”
Staff: “We have the grilled chicken and a salad — no cheese or bread.”
You: “Thanks! Could you confirm the dressing doesn’t have dairy?”
Scenario 2: Allergy Card Power
You: Shows allergy card “Hi, this card explains my dietary needs. Could you please check with the chef?”
Staff: “Of course, let me check with the kitchen.”
Scenario 3: Cross-Contact Clarity
You: “Can you tell me if this dish is prepared separately to avoid gluten contamination?”
Staff: “Yes, we use separate utensils for gluten-free orders.”
You: “Great, thank you”
Scenario 4: When Staff Seem Uncertain
You: “Hi, I have a severe gluten and dairy allergy. Can someone confirm safe options?”
Staff: “I’m not sure, we don’t usually get these requests.”
You: “No worries, could you ask the chef or manager?”
Tip: Stay calm, polite, and emphasize the seriousness of your allergy. Offering to wait shows you respect their process but also signals it’s important.
Scenario 5: When the Fryers Are Shared
You: “Can you please tell me if the fries are cooked in a shared fryer with gluten-containing foods?”
Staff: “Yes, they are.”
You: “Thanks — is there another side that’s safe?”
Tip: If the risk is unavoidable, pivot quickly to alternatives rather than insisting on something risky. Being flexible while firm helps you stay safe and maintain good rapport.
Final Thoughts: It Gets Easier
Speaking up about your food needs can feel uncomfortable at first. But every time you practise, you build confidence, that travels with you. The goal isn’t just to stay safe — it’s to enjoy food again, even when you’re thousands of miles from home.
FAQ
What if I feel awkward asking questions at home, won’t it be easier when I’m on holiday?
Honestly? Probably not. If you’re not comfortable speaking up in your own language, it gets even harder with the pressure of travel, unfamiliar menus, or language barriers. Start small, one clear question at your local café can build confidence for the big stuff later.
I don’t want to be seen as “difficult” — how do I advocate without causing a fuss?
Advocating for yourself doesn’t mean being confrontational. It’s about being clear, calm, and kind — and setting boundaries around your health. Most staff want to help, especially when you approach them with confidence and respect.
What if the staff don’t understand me, or dismiss my needs?
That can happen, and it’s frustrating, but it’s not the end of the road. Use tools like allergy cards or translation apps to help clarify. If you’re still unsure, it’s okay to walk away. Your health matters more than being polite to someone who isn’t listening.
Do I really need to practise? I’ve got an allergy card — isn’t that enough?
Allergy cards are amazing, but they’re just one part of your toolkit. Being able to explain your needs, ask questions, and calmly redirect when needed will help you feel more confident, especially when things don’t go to plan.
What if I get emotional or freeze in the moment?
That’s totally normal — especially when food feels unsafe or you’re already hungry, tired, or overwhelmed. That’s why practice matters. Role-play at home. Write down what works. And give yourself grace. The more you do it, the easier it becomes.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
The short answer? Both. But they do different jobs, and knowing which to reach for in the moment makes all the difference between a confident meal and a stressful one.
An allergy card is your sit-down restaurant tool — clear, physical, and impossible to misread in a noisy kitchen handoff. A translation app is your label scanner, your follow-up question, your backup when the card isn’t quite enough. Together they’re more effective than either one alone.
I carry both every trip. When I was in Japan I mainly used the translation app to show my allergies in conversation, with a phrase saved as a favourite so I could pull it up instantly — but having the card in my bag was a genuine confidence boost. In a busy restaurant when I needed to hand something to a chef, the card earned its place immediately.
Here’s how to decide which to use, when to use them together, and how to get the most out of both.
Why This Matters for Travelers with Dietary Restrictions
For many travelers with dietary restrictions, even simple meals can turn into high-stakes situations. Using the right tools helps reduce stress and make dining abroad less of a gamble and more of a joy. Whether you’re gluten-free, allergic to nuts, or avoiding pork for religious reasons, preparation leads to peace of mind. Here’s how to decide when to choose and when using both together is your best bet.
Benefits of Using an Allergy Card
Allergy cards are ideally physical and often laminated and written in the local language. They clearly stating your dietary restrictions, allergies, or intolerance’s.
We often include food commonly found locally that you can eat, very useful when your allergies aren’t common in that country. They’re best used when:
Ordering at a sit-down restaurant: Handing over a pre-written card is clear, polite, and gives staff time to read carefully. If they need to go away and ask the kitchen its more convenient than the staff walking off with your phone
You’re anxious or unsure of pronunciation: If you’re worried about mispronouncing ingredients (like “gluten” in Japanese), a well-written card avoids confusion.
Your allergy is severe or life-threatening: A translation app might miss nuance. A properly crafted allergy card helps eliminate ambiguity.
If using a machine translated card where possible verify it with a native speaker or a different tool to check it says what you’re expecting it to say.
Reading labels in store: Use the camera feature to scan food packaging for allergens.
Quick, informal interactions: When you just need to ask “Is this dairy-free?”
Aid communication: Translate what the person your talking to is saying.
Languages with widely available support: In places like Spain or Germany, translation apps tend to be more accurate and reliable.
Warning: Be cautious with voice or instant translation in fast-paced situations. Auto-translation can sometimes miss context, especially with allergy-specific terms
When to Use Both an Allergy Card and an App
In many situations, using both tools together is the safest and most effective approach and is similar to what many of us do at home:
Show your allergy card first to establish the seriousness of your restriction.
Then use your translation app for follow-up questions, confirming ingredients or preparation methods.
For example:
You try to ask the waitress at a a cafe in Barcelona if the fryer is separate and the breadcrumbs are gluten free but it doesn’t quite make sense
You show her your gluten allergy card. They nod but you’re still not confident the fryer is separate.
You then use a translation app to ask, “Is the fryer separate?” for extra clarity.
Whether you’re managing coeliac disease, food allergies, or religious dietary preferences, communication is key. Think of allergy cards as your reliable, go-to safety tool, and translation apps as your flexible, on-the-fly assistant. Together, they make an unbeatable team for safe and stress-free travel.
Summary Comparison Table
Feature
Allergy Card
Translation App
Offline use
Always works offline
Generally available offline but you need to download the language
Ease of use
Show and go
May take time to become comfortable with the app
Accuracy
Can be machine or professionally translated
Machine translation
Cultural fit
Restaurant-ready
Good for casual conversations
Cost
Free if you DIY or paid for a card
Mostly free
Navigating food restrictions abroad isn’t always easy, but with the right mix of tools, you can enjoy amazing food and stay safe. Try practicing with your allergy card before your trip, and make sure your translation app works offline. It’s a small investment in your health that can make a big difference on the road.
Yes, apps like Google Translate and Papago support offline downloads so are great if you wont have internet access
Are allergy translation cards accepted in restaurants
Yes, just make sure you get the right level of detail so that you can be reassured you are understood while not saying too much.
Do translation apps cost money
Most are free (but Google, Papago); professional-grade apps like DeepL Pro are paid
Which is the best translation app to use
Check out our review of some of the popular Translation Apps, but in all honesty, as long as you know how to use it confidently and can use it to access the information you need when you need it you’ll be fine. We recommend practicing before you go in the international foods aisle or anywhere food with a label in a foreign language is to be found.
Jo is the founder of Globally Sauced, a travel platform for dietary restricted travellers and is gluten and dairy free. When not outdoors or travelling, she loves to empower people with dietary restrictions so they can explore the world safely.
Globally Sauced offers verified restaurant recommendations, country-specific guides, food label / menu translations, and more downloadable resources for gluten-free, dairy-free, allergy-conscious and other dietary restricted travellers. Learn more at globallysauced.com
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