Food Allergy Travel: How to Eat Safely Anywhere

Food allergies don't have to limit travel — but they do require preparation. A small set of habits and tools makes eating in any country safer and less stressful, whether your concern is anaphylaxis or chronic intolerance.

Translation cards — non-negotiable

Print (and digitally save) a translation card in the local language listing your allergens, severity, and emergency phrases. Services like Allergy Translation, Equal Eats and SelectWisely make professional cards. Show this card every time, not just when you're worried.

Learn the cuisine before you go

Each cuisine has a few staple ingredients. Peanut and shellfish dominate Thai. Sesame, soy and fish stock are everywhere in Japan. Wheat and dairy are unavoidable in much of Europe. Spend an hour reading common preparations in advance — you'll instinctively avoid risky dishes.

Pick the right restaurants

Higher-end restaurants generally handle allergies better — staff trained, kitchen organised. Hostel kitchens and small street stalls are higher risk because of shared cooking surfaces. Hotel restaurants and chain restaurants are predictable but less interesting.

Ask three questions, every time

1. Does this dish contain X?
2. Is it prepared in a kitchen that uses X for other dishes?
3. Can the chef confirm directly?

If the answer to (3) is no, choose a different dish or restaurant.

Carry your own protection

Two EpiPens if anaphylactic — one is never enough. Antihistamines (Zyrtec, Allegra). A doctor's letter explaining the medications for security and customs. A small zip bag with your allergy 'safe' snacks for days when you can't find safe food.

Country-specific notes

Japan: hidden dashi (fish stock) in many vegetarian dishes; sesame everywhere. Italy: dairy and wheat dominate; coeliac awareness is high, with dedicated certified restaurants. Thailand: peanut and shrimp paste in unexpected places; ask 'mai sai pak' (no peanuts) firmly. India: dairy in ghee, paneer, yoghurt — even 'dry' dishes often contain it. USA: allergy awareness is generally high; most restaurants have allergen menus.

Buffet trauma

Hotel buffets are higher risk due to cross-contamination. If you must use one, eat from the start of the rotation (just-set dishes), avoid items adjacent to your allergens, and ask the chef about ingredients you're unsure of.

Emergency plan

Save the local emergency number to your phone before arrival (112 in EU, 119 in Japan, 911 in US). Know the nearest hospital with English-speaking staff. Travel insurance with allergy coverage is non-negotiable.

For coeliacs specifically

Italy, Spain and Argentina are coeliac-friendly. Japan, China and Vietnam are challenging because of soy sauce. Use the Find Me Gluten Free app for crowdsourced restaurant data.

Your TravelTiger dossier

A TravelTiger dossier flags allergy-safe restaurants for your destination, includes translation card text in the local language, and lists the emergency contacts — so you can enjoy the cuisine without spending the trip in survival mode.