Traveling while gluten free isn't always easy. But these 3 pro-tips can help

Anyone diagnosed with Celiac Disease, or any food allergy for that matter, probably remembers that first scary moment when you found yourself in a place where you had no idea what you could eat. When I was a teenager, I turned down trips because I worried about finding safe foods in a different state or country. But as I got older and more experienced with eating gluten-free, I realized that my fears had been unnecessary. Traveling to an unfamiliar city on a gluten-free diet is easy with just a little preparation.

When I get ready to travel, there are two things I do ahead of time, and a handy cheat sheet I've come up with to help me deal with the spontaneous and unplanned.

Research restaurants ahead of time, and know what to ask

Many food-lovers do this anyways, but if you have dietary restrictions, it's even more important to have at least a few restaurants picked out in the city where you'll be traveling where you know you can get a safe meal.

You can use Google Maps to search and get more specific from there in terms of reading menus, but I like to use the Find Me Gluten Free app. All I have to do is input the address of my hotel or other desired location to find a list of restaurants with gluten-free options nearby. You can also use your location to instantly find options.

If you have Celiac Disease and are concerned about cross-contamination, I recommend calling the restaurant ahead of time and asking about kitchen practices. Sometimes, restaurants will advertise their food as gluten-free, but if the food is all prepared in the same area without a deep cleaning between dishes, you could still get sick, so always err on the side of caution and call ahead.

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Pack for emergencies

Even with prior research, it's always good to have backup snacks, just in case. I'm not talking about packing enough for three meals a day for the duration of your vacation, but throwing your favorite gluten-free snacks, a couple instant rice cups or tuna cans into your suitcase can be a lifesaver in a pinch.

Gluten-free foods option at every restaurant

There are times when restaurants don't post their allergen menus online. Other times, certain cities just don't have as many allergy-friendly dining options, especially if it’s a less populated area. In these cases, you have to know what is usually a safe bet at any restaurant.

Here are a few of my go-to orders on non-gluten-free menus.

Sushi. Some restaurants list on the menu which sushi rolls are gluten-free, but more often it's up to you to make an informed guess. If I have no idea what's in my sushi, I stick to nigiri or sashimi. White rice and plain raw fish are usually a safe bet.

Gluten typically comes into play when extra ingredients are added to rolls. For example, it's best to steer clear of crab or krab. Actual crab meat, of course, is fine, but imitation crab often contains gluten, since it's made with starch.

Soy sauce always contains gluten, unless otherwise specified, so if you plan to enjoy sushi, don't be shy about bringing your own tamari or gluten-free version.

Salads. A lot of restaurants advertise themselves as having gluten-free options, but all they're referring to is salad. And that's fine, if you want a salad. Just be careful that the salad is actually marked gluten-free or be sure to ask for no croutons (unless you're at a restaurant that makes their own gluten-free croutons) and be wary of the dressing, which can often contain gluten. You can ask what's in your salad dressing or stick to a vinaigrette.

Tacos, nachos and chips and salsa. My favorite thing about tacos is that they are straightforward. In general, any good taco should be made with fresh meat, vegetables and spices, and the ingredients are usually listed clearly on the menu so you can avoid obvious gluten-containing items such as fish fried in breadcrumbs.

Flour tortillas are obviously a no-go, hence why I didn't include burritos in my list, but corn tortillas are often safe. But assuming that any tortilla described as corn is safe is a rookie mistake. You need to ask if the tortillas are made of pure masa or if they're made with a corn and flour blend.

Tortilla chips are almost always gluten-free. Just like tortillas, they should be made exclusively of corn. Just double check they're not blended with flour and you should be able to safely order nachos or chips and salsa.

Burgers. Like tacos, burgers probably don't have many hidden ingredients. Most of the time you can pretty easily look at a menu and figure out exactly what is in your burger, and if not, you can always ask your server. The trick, if a restaurant does not offer a gluten-free bun, is to ask if they can do a lettuce wrap instead.

Of course, cross-contamination is often an issue, so take this list with a grain of salt. The best way to avoid cross-contamination is to ask questions. Most restaurants want to be accommodating, and if you let them know you have an allergy, they are usually willing to take extra precautions such as changing out gloves or cooking utensils to help ensure you have a safe and enjoyable meal.

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Reach the reporter at endia.fontanez@gannett.com. Follow @EndiaFontanez on Twitter.

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