Traveling with food allergies may feel like stepping into the unknown, but with a little planning and a lot of awareness, it can be an empowering experience. Whether you're sensitive to nuts, gluten, dairy, soy, or other ingredients, the key is to stay informed, stay vocal, and enjoy the journey without fear.

In this guide, made for our fellow Lykkers, we'll walk you through friendly and flexible strategies to keep your travel meals safe and stress-free. You'll learn how to prepare before you go and how to handle tricky situations while you're exploring new destinations—without missing out on the fun.

Smart Prep Before You Pack

A safe trip starts well before you take off. A little groundwork now can save a lot of worry later.

Get a Doctor's Note and Allergy Card

Start by visiting your healthcare provider for a letter that outlines your allergy and emergency needs. This can be handy at airport security or when speaking with hotel or airline staff.

Next, create or order a food allergy translation card. These wallet-sized tools list your allergy in the local language and explain it clearly to restaurant staff. Allergy specialists recommend carrying clear translation cards in the local language to reduce misunderstandings at restaurants.

Dr. Scott H. Sicherer of the Jaffe Food Allergy Institute at Mount Sinai and Dr. Atul N. Shah both emphasize clear communication and preparation for safer dining when traveling.

Pack Allergy-Friendly Essentials

It's a good idea to bring safe snacks and small meals, especially during long flights or transit days. Granola, rice cakes, dried fruit, or travel-friendly meals from trusted brands can keep you going when local food options are uncertain. Just be sure to check customs regulations for any fresh items.

Also, pack your prescribed medication, such as antihistamines or epinephrine auto-injectors, and carry them in your personal bag, not in checked luggage. A simple first-aid kit can also come in handy.

Contact Airlines and Accommodations Ahead

Reach out to your airline and accommodation provider before your trip. Ask about their allergy protocols and whether they can accommodate specific needs. If you're staying at a hotel, request a room with a fridge or kitchenette so you can safely store or prepare food.

Knowing what to expect makes your trip feel much more relaxed and manageable.

Navigating Mealtimes Abroad

Once you arrive, it's all about staying proactive while soaking in the experience. Here's how to handle meals like a seasoned traveler.

Choose Restaurants Thoughtfully

Look for places with good reviews from other travelers with food allergies. Apps like "AllergyEats" and "Find Me Gluten Free" can help narrow down the best options. You can also use some navigation apps to search for places tagged as allergy-friendly or vegan/vegetarian, which may naturally be more ingredient-conscious.

When in doubt, go for places with open kitchens or transparent menus. Ask the staff directly—politely but clearly—about ingredient risks and preparation methods. Phrases like "Does this contain any dairy or tree nuts?" are more effective than simply saying, "I have an allergy."

Trust Your Instincts and Stay Calm

If something feels uncertain, it's okay to skip a meal at that spot. Safety comes first. Use your allergy card when there's a language barrier and double-check even familiar dishes.

Stick to whole foods when possible—fruits, rice, legumes, or steamed vegetables are often the safest choices. You can also visit local supermarkets and put together your own simple, safe meals.

Have a Backup Plan

Carry snacks and essentials with you during excursions, hikes, or day trips. Having a few safe options can prevent stressful situations when local restaurants aren't allergy-aware.

Also, know where the nearest pharmacy or medical center is, just in case. Familiarize yourself with the emergency number in the country you're visiting—it can be different from your home country's.

Traveling with food allergies isn't about saying no to adventure—it's about saying yes to smart planning. With the right tools, a little research, and your go-to safe snacks by your side, you can eat well and travel far with confidence.

From preparing translation cards to speaking up at restaurants, every step you take empowers you to stay safe and enjoy every bite of the journey. Lykkers, your passport doesn't just take you places—your awareness does too. Safe travels and happy eating!