Anyone who travels with food intolerances or allergies knows the challenge: where can I find something I can eat? What happens if my body suddenly rebels – whether on the train, plane or bus? In this article, I share my personal experiences, practical dos and don’ts, and a few insider tips on how to travel safely and as relaxed as possible despite dietary restrictions – from the journey to your stay, whether you have irritable bowel syndrome, coeliac disease, a nut allergy or lactose intolerance.
Tips first:
- Find out about food options along the way and at your destination, but don’t rely on them. Just because something is theoretically available doesn’t mean it will actually be available. Bring along snacks that you can tolerate.
- Take enough emergency medication and pills with you, such as lactase pills if you are lactose intolerant, emergency kits if you have nut allergies, medication and teas that regulate digestion. Do not rely on being able to find the medication you always take abroad.
- Download a translation app that also works offline so that you can communicate your specific needs in foreign languages and understand menus.
- A international health insurance policy covers medical costs incurred abroad.
- Tissues or a few sheets of toilet paper are your best friends in an emergency. Keep some in every bag!
Table of contents
Getting there: Choose the right means of transport
By car
A car is the most flexible option for anyone with special dietary requirements. You can take your own food with you, take breaks whenever you want and react to any digestive problems that arise. A must: Always have plenty of toilet paper and your own medication within easy reach – e.g. lactase pills, antihistamines or remedies for stomach cramps. However, travelling by car limits the range of destinations. From the UK it’s easier and shorter to fly to the Mediterranean.
By train
Travelling by train is also a good option – provided that the toilets are working. It’s best to bring your own food, as the on-board bistro rarely offers suitable options for people with specific intolerances. Even if the on-board bistro menu promises gluten-free or vegan options, these may not be available at the time. Remember to always bring an emergency supply of something you can eat!
By bus
Bus travel is often difficult for people with digestive problems or sensitive diets. Toilets are either unusable or permanently occupied, and breaks are rare. If you have irritable bowel syndrome, the bus is the worst option. Be sure to bring your own food with you, as the snacks sold or the options available at rest stops are rarely good for your digestion.
By plane
On planes, in-flight meals are often problematic – even if they seem harmless at first glance. The list of ingredients in a sandwich usually reads like a chemistry book, and anyone who has ever wondered why bread tastes different on a plane will find the answer there. Therefore, the rule is: always bring your own food with you on low-cost airlines, especially if you have a vegan, gluten-free or allergen-free diet.
With traditional airlines, you can often order a special meal in advance – for example, vegetarian, vegan, gluten-free or even a so-called ‘bland meal’ for people with sensitive digestion. Please note: depending on the airline, the special meals sometimes taste like hospital food after stomach surgery – but they’re better than trying to endure a long-haul flight with stomach ache and flatulence. Your seat neighbours will also thank you if you don’t suffer from bloating. A calm stomach and intestines are worth their weight in gold, especially on night flights.
I highly recommend bland meals for irritable bowel syndrome! One more thing: carbon dioxide is particularly hard on the digestive tract at high altitudes. So avoid sparkling water and coke. Caffeine dehydrates the body and exacerbates constipation, so it’s best to drink still water. If you need to use the toilet quickly, here are a few tips: Secure a seat in the aisle so you don’t have to climb over sleeping passengers, preferably near the toilets because the aisle is often blocked by the food service/on-board sales.
Tip: If you are staying at a TUI BLUE hotel with a Grab & Go station, take some snacks from the hotel with you for your return flight. That way, you know what’s in them and they taste better than the sandwiches on the plane!
Anyone suffering from >allergies should be particularly vigilant: anaphylactic shock above the clouds is life-threatening. Never rely blindly on the airline – take your emergency medication with you, inform the staff, and always have a snack with you that you can definitely tolerate.
Tip: Sitting for long periods and not drinking enough fluids can slow down digestion. Go for a walk, drink plenty of fluids, and if you suffer from irritable bowel syndrome, a glass of apple juice or a pear can often help to stimulate digestion.
Cook for yourself or be pampered? Holiday apartment vs. hotel
Step 2 of the preparation: Where will I stay? You usually have the choice between a holiday apartment/holiday home and a hotel/guesthouse. Here are the advantages and disadvantages of both types of accommodation for your trip as a person with special dietary requirements.
Holiday apartments: advantages and disadvantages for your diet
When you rent a holiday apartment, you have the great advantage of being completely in control of your diet. You know exactly what you are eating, what ingredients have been used, and you can feel safe – especially important if you have severe intolerances or allergies such as coeliac disease or shellfish allergy.
However, this freedom also means more responsibility. You have to shop, cook, wash up – things you already do in everyday life. This can mean additional stress on holiday, especially for families with young children. And there is always the risk that you won’t be able to find the right products where you are. In some regions, gluten-free, lactose-free or vegan foods are only available to a limited extent or not at all. So you need to be well prepared and bring a lot with you from home.
Conclusion: Holiday apartments are therefore a safe choice for anyone who wants to know exactly what they are eating. The price you pay for this is a little less relaxation and a little more planning.
Hotel: Works if it’s the right hotel
In comparison, a hotel – especially with a buffet or half board – naturally offers more convenience. You don’t have to worry about a thing and can let yourself be pampered. The disadvantage: you give up some control. What sounds like relaxation at first can quickly become a source of stress if you have special dietary requirements and don’t know exactly what’s in the food.
I have some really good news for you – especially if you often feel left out when it comes to eating at hotels: at TUI BLUE Hotels, you can finally relax at the buffet and help yourself.
The dishes at the buffet are clearly labelled, and not just with the classic allergens such as gluten, milk or nuts. Ingredients that can be problematic for people with irritable bowel syndrome or FODMAP issues – such as onions or garlic – are also clearly marked. So you can see immediately: I can eat this, I’d rather not eat that. And all without having to ask, without embarrassing special requests, without feeling like you’re being ‘difficult’ again.
This means: a holiday like everyone else’s. Simply go to the buffet, fill your plate and enjoy.
And if you prefer to eat in the à la carte restaurant, all allergens are listed on the menu and you can view the menu in advance in the BLUE app. If you have coeliac disease or other dietary requirements, it is really worth informing the hotel in advance. Every TUI BLUE hotel has a BLUE Guide Kitchen. This is your point of contact for all things food. They not only know the dishes, but also how they are prepared in the kitchen. Whether gluten-free, nut-free, lactose-free, low-fructose or irritable bowel-friendly: they will cater to your needs once you let them know.
If you have a ‘difficult case’ (such as coeliac disease), you won’t be given just any improvised alternative, but often even a special creation just for you – tailored to your needs, of course. You just need to give the kitchen enough notice.
The labels for onions and garlic were very helpful for me, as I have irritable bowel syndrome. These two ingredients are found in many dishes and are difficult to avoid. This meant that I was able to enjoy a relaxing holiday at the TUI BLUE Crystal Bay in Egypt, where we feasted our way through a different à la carte restaurant every day.
Tip: Vegan meals (i.e. meals without animal products, also suitable for those allergic to milk and chicken protein) are always available at TUI BLUE hotels. If you have a coeliac disease, please inform the hotel before arrival so that they can prepare accordingly. If you have any questions, you can also contact the hotel before booking. You can do this by email or via the BLUE app, where you will also find food and drink menus including allergens.
Eating out on holiday – dealing with uncertainty
You probably want to eat out and try local food when you’re on holiday – but if you have food intolerances or allergies, this can quickly become a challenge. Language barriers can also lead to misunderstandings. For example, you might say ‘no sugar’ – and your drink will be sweetened with honey instead. If you have fructose intolerance, this only makes things worse, and it’s not a better option for diabetics either.
Another example: You say that you have a milk protein allergy – and then your cappuccino is served with lactose-free milk. Unfortunately, this happens often because many people do not know the difference between milk sugar (lactose) and milk protein. Lactose-free milk may be fine for people with lactose intolerance, but it is an absolute no-go for those with a milk protein allergy. Such misunderstandings are not malicious, but simply show that you cannot expect every kitchen to be familiar with every intolerance or allergy, or that service staff will be able to interpret them correctly.
So here’s my tip: Prepare yourself linguistically. It can help to have a small card or piece of paper with the most important information in the local language with you – or a language app. For example: ‘I can’t eat dairy products’ or ‘No garlic, please.’ The clearer and simpler you phrase things, the greater the chance that you will get something you can tolerate. Unfortunately, you have to be prepared for the fact that when you make special requests, the service staff may look at you as if you had ordered a pizza Hawaii in Naples (or vegan cevapcici in Bosnia).
If that’s too tricky for you – especially in countries where you don’t speak the language and aren’t sure whether your wishes will be understood correctly – then it’s worth considering an all-inclusive holiday. Just like I described above with the TUI BLUE Hotels. Not only is the food labelled, but there are also designated contact persons who really know their stuff. This means that your holiday is not a gamble – but genuine relaxation with good food that is good for you.
My recommendations:
- For travel by car: TUI BLUE Schladming or TUI BLUE Montafon in Austria
- For a classic Mediterranean holiday: TUI BLUE Sarigerme Park and TUI BLUE Palm Garden (Türkiye)
- For long-haul travel: TUI BLUE Bahari Zanzibar (Tanzania)
- By car to the Adriatic: TUI BLUE Makarska (Croatia)
- Actually, all TUI BLUE hotels, because they are all well equipped to deal with food intolerances and allergies. If you want to find a suitable TUI BLUE hotel in your desired destination, you can filter hotels here.
Find out more about the hotels
Here you can find more hotels for special dietary requirements:
Hotels with gluten-free meals in Italy
Does that suit you? What are your tips?
Travelling with food intolerances or allergies is definitely a challenge – but one that can be overcome with good preparation. It is important that you know your needs, communicate them clearly and don’t rely on luck or improvisation. Whether it’s getting there, finding accommodation or eating out, if you do your research in advance, bring snacks with you and take precautions if necessary, you can enjoy your holiday just as much as everyone else. It might take a little more planning, but you’ll also have the peace of mind that comes with knowing you’re looking after yourself. And that’s the best way to start a relaxing break, isn’t it? Tell me about your experiences of travelling with food intolerances!