Summer break means flights, road trips, weekend getaways, and maybe even your first international adventure. But if you’re traveling with a food allergy, spontaneity takes a back seat to planning. Whether it’s navigating airport snacks, trying new cuisines, or staying somewhere without a kitchen, every step of your trip deserves a second thought.
Still, being cautious doesn’t have to kill the vibe. Traveling safely with allergies isn’t about saying no to adventure. It’s about knowing how to say yes, and mean it, without putting your health at risk.
Know your non-negotiables before you go
Last-minute packing works for some people, but not when food safety is involved. Think about your must-haves before you even start planning. Will you need a fridge? A kitchen? Do you feel more comfortable bringing your own food for the plane or car ride? These questions shape more than your suitcase, they shape your entire experience.
Call ahead to ask about hotel or Airbnb kitchen access. Look up grocery stores and restaurants near where you’re staying. If you’re flying, check the airline’s policies around traveling with food allergies and pre-board if you need to wipe down your seat. Carry your epinephrine, keep it in your personal bag (not checked luggage), and make sure it’s not expired. These things aren’t overkill, they’re preparation, and preparation lets you actually relax once you’re there.
Take the lead on your own meals
When you’re in a new city or country, eating out can be one of the biggest risks, and also the hardest thing to navigate with confidence. Menus might be vague. Staff might not understand what cross-contact means. Or the group might want to go somewhere where the only “safe” option is a plain side salad.
Here’s the move: get involved early. Research restaurants ahead of time and suggest a few that work for everyone. Learn how to explain your allergy clearly and calmly. If you’re abroad, bring an allergy translation card and rehearse what you need to say. And if something doesn’t feel right, you’re allowed to opt out, even if it’s awkward.
There’s no shame in pulling out your own food or choosing to sit out a meal if the risk is too high. Your safety isn’t worth compromising to fit in for one dinner.
Your travel kit is your safety net
Every allergy-friendly trip needs a travel kit. Not just medication, but backups. Think: two epinephrine auto-injectors, antihistamines, wet wipes for surfaces, and allergy-safe snacks you actually like. Even if you’re confident you’ll find food, it helps to have something familiar to fall back on, especially in airports or rural areas.
If you’re flying, include a doctor’s note in your carry-on that clearly states your need to travel with injectable medications (like epinephrine) and any liquids or gels related to your allergy management. The note should include your name, date of birth, list of prescribed medications, and a brief explanation of your food allergy and anaphylaxis risk. It’s best if it’s typed on your doctor’s letterhead and signed within the past 12 months. While TSA is generally allergy-aware, having this documentation can speed things up and reduce confusion at security.
You can also find downloadable templates for travel letters from most allergy advocacy organizations, or ask your allergist’s office, they often have one ready to go.
Pack extra shelf-stable meals for emergencies and consider a small cooler bag for things that need to stay cold. The goal isn’t to bring your whole pantry. The goal is to be able to pivot if things don’t go as planned such as flight delays. A few safe snacks can turn a stressful situation into a minor detour.
Traveling with friends when you’re the one with the allergy
Let’s be honest. One of the hardest parts of allergy-friendly travel isn’t the food, it’s the social pressure. When you’re with friends, it can feel uncomfortable to speak up, make special requests, or skip a group meal. But silence can’t protect you the way awareness can.
You don’t need to make a big deal out of it. Just communicate early. Let your friends know what you’re allergic to, what cross-contact means, and how they can help if something goes wrong. Most people will appreciate the clarity and be happy to support you.
Offer to help plan meals or bring something everyone can eat. That way, it’s not just about what you can’t have, it becomes about making sure everyone’s taken care of. The best trips are the ones where no one has to choose between being included and being safe.
