If you love traveling but feel held back by a gluten free diet, you’re certainly not alone. New research conducted in conjunction with YouGov uncovered that over 82% of those with medically diagnosed gluten-related disorders restrict their holiday plans to accommodate their dietary needs. But here’s one bit of encouragement: if Australian champion swimmer Ariarne Titmus can master gluten free travel while winning gold medals around the world, so can you (the travelling part, at least).
Since being diagnosed with having to stick to a strict gluten free diet in 2017, Ariarne has found ways to confidently travel without letting gluten interfere with her demanding training and schedule. Her strategy isn’t just about avoiding gluten; it’s about ensuring she doesn’t accidentally consume it while she’s out and about – a necessity, as even a trace amount of gluten can disrupt her daily routine and competition preparation. As she readies to travel for the 2024 Paris Olympics, where she’ll train for five weeks before the games begin, she’s excited to share her top tips for a worry free, gluten free travelling experience in 2024.
Who knows? Her strategies might just inspire and guide gluten free travellers to explore Paris this July.
1. Know your go-to gluten free destinations.
Each year I travel overseas, I feel the world is becoming more understanding and catering better for those of us who are gluten sensitive and/or have dietary requirements but it’s the hidden or unintentional gluten you must be aware of. Asian countries seem to consume less wheat in their diet than us, so it seems easier to avoid. However, it is the sauces like soy sauce that are hidden contaminants that can catch you out.
I prefer to eat in European countries like France and Italy where they eat a simpler diet. Yes, bread and pastas are prominent in Italy, but they often have gluten free alternatives that you can sub into a dish. Their meals are usually fresh, simple, and easy to make, making it easier to identify all the ingredients you’re consuming.
2. Seek out gluten-aware accommodations and dining.
Luckily for us, the Australian swim team 100 percent caters the best for us. When travelling with the swim team and eating a hotel buffet for every meal, I am fortunate that we are usually fed very basic western cuisine, which is easy to navigate. However, when there aren’t options there for me I am lucky to have the support staff around me to help navigate the importance of my dietary requirements with the hotel and in most cases they are very accommodating.
When travelling for leisure, countries that have a similar culture to Australia make it a lot easier. In London I found it very easy to avoid gluten when eating out for every meal. They offer gluten free alternatives almost everywhere, they asked whether anyone had any dietary requirements when taking orders (this gave me confidence about their cross-contamination measures), the menus were very detailed in terms of what was in the meal, i.e., vegan, GF, vegetarian, etc, and they had apps that spotted good gluten free eats around the city.
Spain, although with a language barrier, was also quite easy. Spanish food doesn’t tend to contain much gluten which makes it easier to begin with. I lived on seafood, paella and patatas bravas the entire time. I enjoyed eating without having to make any alternatives to my meals and I didn’t feel like I was ever missing out.
3. Plan ahead when flying.
When flying overseas I always notify the airline and request a gluten free meal. Most often they are super cautious, and the catering is great. I always pack my own snack too just in case I’m hungry and they don’t offer gluten free snacks between meals. It also gives me peace of mind knowing I do have some food on me that I know is safe to consume. GluteGuard can also help with reducing the anxiety around possibly being glutened while on a plane!
4. Prepare for communication barriers.
Having translation apps on your phone is a must. You have to be prepared to walk into a restaurant and realise that the staff may not understand you. I always learn how to pronounce “no gluten” in the native language which often prompted the staff to listen and accommodate as best they could.
5. Always ask questions and speak up.
I wouldn’t say there has been one stand out moment where a chef or restaurant has gone above and beyond to accommodate my gluten free needs. But, in most experiences as soon as I mentioned that eating gluten makes me feel unwell, they have been very vigilant in accommodating me to the best of their ability.
6. Pack the gluten free snack essentials.
I always bring snacks to munch on when out and about. Blue Dinosaur bars are great, Smoosh Balls, a good bunch of gluten free muesli bars (Carman’s are my favourite), nuts and rice cakes with honey and peanut butter.
7. Find your gluten free staples.
Needing to be gluten free forced me to become so much more educated about food and more intuitive about my diet. As an athlete, I have always understood food groups, macros and nutritional value to fuel and recover. With a basic knowledge of gluten free whole foods, I focused on educating myself on the foods that didn’t at face value seem to contain gluten like lollies, soy sauce, and supplements. Presuming that wheat-based foods are the only foods I had to avoid was totally not the case. I became really good at reading labels, ingredient lists and the fine print of everything.
After seven years of living gluten free, I believe I have a great knowledge of what does and doesn’t have gluten by just visualising a product and understanding what it’s made up of. I feel I avoid processed foods as much as I can, that’s where you’ll be caught out the most.
8. Plan and prepare ahead.
Planning and preparation are essential for sticking to my gluten free diet while travelling. Lucky for me I have loved cooking ever since I was a little girl, which makes this part easier. Whenever possible, I enjoy setting aside a day to prep for the week whether I’m training or racing, no matter where I am. Rice and starchy veggies are my go-to carbohydrate sources, they are very easy to prepare too. I then pair it with meat and lots of fresh salad or veggies.
I find that I eat quite simple. One, it is easier and fast to prepare, but also, I have complete control over ensuring it is gluten free. Store bought sauces are the biggest worry, so I try to avoid them by making my own sauces and seasoning at home. Cooking is my outlet and time for me outside of the pool so I quite enjoy making up dishes and being as creative as I can with gluten free alternatives.
9. Don’t let a gluten free diet hold you back.
Initially I always felt like such a burden on the swim team when eating out or in the hotel when asking for special gluten free options. I admit, sometimes I would just eat the gluten and cop the symptoms, but looking back that was very naive of me. In time, I learnt that in most cases good people are willing to help you out. It’s not worth compromising your health, wellbeing and in my case performance.
I learnt that it’s important to look out for myself and speak up if there aren’t any options for me, especially when overseas racing. I know that the staff on the team are there for the athletes and will do anything to help us out.
10. Enjoy life.
Looking ahead, I don’t have any travel plans set in stone post the Olympics, but I will be taking a big break so I’m sure I will find myself on a trip at some point. I will always research places to eat before I go to a city knowing that there are at least one or two options for me. Or I may even consider booking accommodation with a small kitchenette, so I have the option to prepare my own food.
I have a lot less anxiety around living gluten free now and try not to let it consume me – this is where GluteGuard is helpful and is another way you can take control and focus on the adventure and not the worries of being gluten free away from home.
There you have it. Ariarne Titmus’s gluten free journey proves that with the right knowledge and a proactive approach, a gluten free diet doesn’t have to be a barrier to world travel. Her tips, from choosing the right destinations to preparing for unexpected challenges, empower anyone on a similar path to explore the world without compromise. So, pack your bags and set out on your next journey with gluten free confidence. It’s time to explore the world on your terms.
Discover more about GluteGuard’s innovative enzyme and its role in supporting gluten free living here. GluteGuard is readily available to Australians in over 3,500 pharmacies, and international customers can conveniently order online.
Note on research survey from YouGov:
All figures, unless otherwise stated, are from YouGov Plc. Total sample size was 945 adults, of which 552 reported a medically diagnosed gluten related disorder. Fieldwork was undertaken from 17 October – 3 November 2023. The survey was carried out online. The figures have been weighted and are representative of all Australian adults currently following a gluten-free diet (aged 18+).
*Paid partnership. GluteGuard helps protect those with medically diagnosed gluten sensitivity from symptoms of accidental gluten ingestion. Always read the label and follow the directions for use. For use only in conjunction with a gluten free diet.
