Traveling Gluten Free:  theme parks, cruise ships and road trips, oh my!

Gluten allergies weren’t on my radar until they affected our family. They require a new level of awareness. Gluten allergies are a bit trickier, because people don’t take them seriously – because “you only get sick” or “you don’t need an epipen” or they think it’s a fad diet. 

Our experiences with Walt Disney World, Carnival Glory, and Royal Caribbean Liberty of the Seas have taught us a lot about managing our son’s celiac disease. We’ve also learned the ropes of road trips, including meal stops and hotel stays with continental breakfasts.

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Understanding Gluten-Free vs. Gluten-Friendly

Most food items are labeled as gluten-friendly, not gluten-free, due to the difficulty in guaranteeing 100% gluten-free products, even with rigorous procedures. Pre-packaged products from dedicated gluten-free facilities can be labeled gluten-free. In restaurants, the term used is typically gluten-friendly.

Gluten is a very sticky (and tricky substance).  The best way I like to explain it is gluten is like glitter.  You know when you get a card or gift bag with glitter on it or your child comes home with a school project with glitter – it sticks to your hands, your table, your carpet – pretty much anything it touches.  That is gluten  — it sticks, making cross-contamination a significant risk.

Navigating Gluten Friendly at Disney

Disney is exceptionally accommodating for allergies. You can email them in advance for a guide, and it’s crucial to speak to a chef at each restaurant to ensure they understand the severity of the allergy. At buffets, chefs often accompany you to identify safe options and will prepare your plate in the kitchen to avoid cross-contamination.

Disney also has most of their menus on their website and it gives a pretty good breakdown of what is on their allergen menu and combined with the guide you can request it makes having a plan a lot easier.  Then you have 50’s Prime Time Café where you can request gluten free fried chicken.  It’s not on the menu but it can be requested.  Just go to the restaurant when you get to the park or at least 30 minutes prior to your reservation to let them know you have celiac disease and would like the gluten free fried chicken at whatever your dining time is.  If they can accommodate they will.  This is not a regular menu item so it is up to their discretion whether it can be accommodated and due to the amount of time it takes to clean the area, prep the gluten free fried chicken, they need advance (same day notice).

You can get beignets from Scat Cat’s Club Café at Disney’s Port Orleans – French Quarter and  Les Halles Boulangerie Patisserie in Epcot.  It should be noted the gluten free beignets are not mickey shaped. 

Disney also has some fantastic Macarons.  They are really yummy and by ingredient they ARE gluten free.  However, they are in the same case as other gluten containing desserts so they are not deemed safe.  You can always ask any location if they have any available that have not been in the dessert case, but there are no guarantees. 

A lesser-known source of gluten at Disney is straws. Some paper straws use wheat paste. Some sources online will assure you they are gluten free but when we were there in December 2022 and again in July 2023 I asked as well as spoke to someone in the Disney Special Diets Team and they said that some of the brands they use are gluten free but the brands can change because on supplier availability so it is recommended to bring your own reusable straws.  Reusable is still safe for the environment but also safe for people with gluten allergies.

Our son had plenty to choose from and still feel like he was getting the same vacation meal we were.  He had gluten free mickey waffles, pizza, pasta, chicken nuggets, buns for burgers and desserts.  They also have some good gluten free brownies, cookies and other snacks.

Gluten Friendly Cruising

For any cruise line you notify them when you book that you have a gluten allergy.  They will notate the reservation.  Then when you board the ship you ask what dining room to visit to speak to the Maître D about an allergy and to place your order for that evening.  Every evening after that you will place your breakfast, lunch and dinner order the night before with your head waiter.    

You can also eat on lido (Carnival) or in the Windjammer (Royal Caribbean) and just ask to speak to a chef (any of the people with the tall white hats) and ask them to get you your order from the back due to an allergy.  There is a lot you can eat on the buffet that don’t need modification but because it’s on a buffet with other gluten containing ingredients and you are at the mercy of other passengers not mixing foods – it’s safer to request a chef to get your plate from the back. 

Both cruise lines also had the option to request a gluten free pizza.  It does take about 15 minutes but you will get a whole gluten free pizza prepared for you and honestly the gluten free pizza didn’t taste any different on Royal Caribbean, so my husband and I shared it with our son.   

Our son had plenty of dessert options – including a gluten free version of Carnival’s Melting Chocolate cake.  Yum!  I tried it out of curiosity and it’s comparable to the original.  Can you tell the difference between the two cakes (aside from the dish shape)? 

For Carnival, they no longer use straws and have replaced them with either paper or edible straws, neither of which are gluten safe. 

Gluten Friendly on the Road

Driving often makes more sense for our family of four than flying, leading to long car trips with meal stops. We’ve learned to rely on familiar chains with reliable gluten-free options.

Our Go-To Fast Food Restaurants:

• Subway: Order a protein bowl (salad) and request clean gloves.
• Qdoba: Get a burrito bowl and ask for clean gloves.
• Chick-fil-A: Enjoy fries from a dedicated fryer, grilled nuggets, and request a gluten-free bun for the grilled chicken breast.

Sit-Down Restaurants:

• Bob Evans:  pot roast without gravy
• Texas Roadhouse:  steak without seasoning, green beans, corn or baked potato
• 54th Street Bar and Grill:  gluten free buns and dedicated fryer for fries
• Red Robin:  gluten free buns and dedicated fryer for fries

Pizza is “safe” because most places have cauliflower crust and/or gluten free crust, but not all places realize that for a true allergy you have to prepare the food on a separate space so you have to let them know it’s for an allergy and can’t prepare on same counter using same utensils as regular pizza.

If you search any fast food chain and gluten free (ex.  Red Robin Gluten Free) you are usually directed to their allergen menu on their website.  We have found that eating at chains is easier because of the accessibility of their allergen menus.  Most mom and pop diners are not familiar. 

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We also use an app called GF scanner to scan items in gas stations if he is looking for a snack like chips, beef jerky, etc. 

Hotels with Continental Breakfasts

We always stay at hotels that offer the free breakfast.  Our son goes through before getting food and if there are biscuits, toast, gravy in the same roasters as the eggs or meat he will ask hotel staff to get him some bacon and eggs from the back due to a gluten allergy.  We have never had issues with them accommodating his request and we have stayed at several hotels since his diagnosis. 

Traveling tips for Celiac Disease

• Research: Plan your stops along the way.  Look at menus for the ship or parks.  If your child is older let them look and pic out a few items – maybe something new and a safe bet.  Let them be involved in planning so they don’t feel put on the spot or that they have to do the same gluten free meals every meal.
• Dedicated Fryers: Always check if fries are cooked in a dedicated fryer.
• Ask Every Time: Procedures and staff awareness can vary so even if you just cruised 6 months ago or you just ate there yesterday.  Always ask and always preface your order with “I have a gluten allergy due to celiac disease.”
• Reusable Straws: Bring your own to avoid gluten in paper or edible straws.
• Be Prepared:  We like to pack some non-perishable treats just in case he doesn’t have options.  We found gluten free meat sticks, chips, granola bars and cookies are all great options on the go.
• Provide Clarity.  This is really important when traveling abroad. There are cards you can order and print that explain celiac disease in different languages. 

Traveling with a gluten allergy requires vigilance but doesn’t have to be daunting. With preparation and the right strategies, you can enjoy your adventures safely.

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Embark on Gluten-Free Adventures With Confidence! 🌍

Are you wondering how to maintain a gluten-free diet while on vacation? Don’t let dietary restrictions hold you back from your travel dreams! We’re here to guide you through the best gluten-free friendly destinations, offer tips on safe dining, and help you plan a stress-free vacation tailored to your needs.

👉 Contact me to discover how you can travel the globe without the worry of gluten. Let’s make your next journey both safe and sensational!

Email: [email protected]

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