Traveling with an Allergy

Travel Tips for Allergy Friendly Exploration

If you’ve ever had a food allergy, you know how terrifying it can be to leave the safety of your home and trust unfamiliar kitchens. I didn’t grow up with allergies—I discovered I had anaphylaxis to dairy as an adult, and it completely changed the way I travel. Whether you're just beginning to navigate a new allergy or still figuring out how to manage fear around food while exploring, I want to share the strategies that have helped me feel safer, more confident, and still excited to experience the world.

It took time, research, and more than a few close calls to figure out what works for me on the road. From the questions I ask at restaurants to the snacks I always pack, I’ve learned how to stay prepared without letting anxiety take over the trip. Below are the tools and habits I rely on every time I travel with a severe dairy allergy—whether I’m flying overseas or road-tripping through national parks.

The Basics

Know your Allergy

You need to know your allergy inside and out. You cannot assume that where you are traveling will understand your allergy, even if it is within your home country. I am allergic to dairy, which is commonly confused for being allergic to items such as eggs. Not everyone will understand, so you need to make sure you know enough to explain it.

Know where you are going

What City, What Country?

Easy Right?

Traveling in Your Home Country

While traveling in your home country presents some ease, there can be challenges with your allergy? Let's be prepared for anything so that you can make the best of your vacation. The ease of being in your home country is that you know the language, making communication much more manageable. I have learned that when I am at a restaurant, to make it clear from the start what my allergy is and what it includes. There is nothing wrong with speaking up about what you are allergic to and asking if the food you are ordering contains it. If you are bringing your food, always check the labels. You don't want to have an allergic reaction on vacation.

Don't Panic, you've got this!

Traveling to Other Countries

Okay, so you're leaving the country, seeing some new things, and having the adventure of a lifetime. How do you go about eating safely in other countries? My biggest tip is to learn how to say or screenshot how it's written a phrase like "I am allergic to ___" or "___ Allergy."

What I Always Pack for Allergy-Safe Travel

Whether I’m flying or road-tripping, these are the allergy-friendly essentials I always bring with me. I keep Benadryl in multiple places—my wallet, jacket pocket, backpack, and suitcase—so it's always within reach no matter where I am. If you have an EpiPen or prescribed auto-injector, that should go wherever you go too.

Safe snacks like Epic bars or protein bites I know, won’t cause a reaction
Benadryl (in every bag and pocket). If you have an EpiPen bring that and make sure you know where it is.
Wipes for cleaning airplane trays, menus, or questionable surfaces
A printed allergy card with my allergens and emergency instructions for medical staff

Where It’s Easiest (and Hardest) to Travel

Some places surprise you—in the best and worst ways—when it comes to food allergies. Spain was one of the easiest spots for me. Even in small towns, I could usually get meals made without cheese or cream, and people were happy to accommodate. On the other hand, Jamaica and France were challenging. I often got questions when I mentioned dairy, and “no cheese” didn’t always mean “no butter or cream.”

What makes a destination easier is when people truly understand what a dairy allergy means, beyond just skipping cheese. I’ve had so many people say, “Oh, you can’t have mayonnaise,” even though mayo is dairy-free. That kind of confusion can be scary when you're trusting someone else with your food.

🧭 Countries where it’s been easier with my dairy allergy: Mexico, the U.S., Italy, Spain
⚠️ More difficult places: Jamaica, France

Eating Out With an Allergy

Dining out is one of the hardest parts of traveling with an allergy, especially in unfamiliar places where ingredients aren’t always clear and communication can be tricky. Over time, I’ve learned how to make eating out less stressful—and when to skip it entirely.

Here are some things that help me feel safer and more in control when ordering food away from home:

Go during slower hours – I try to eat right when a restaurant opens or between peak mealtimes so the staff isn’t rushed and can actually take the time to check ingredients properly.
Use clear language – I say, “I have a dairy allergy. Can you please double-check with the chef or kitchen to make sure this doesn’t have butter, cheese, cream, or milk?” Specificity helps avoid misunderstandings, especially in places where “dairy” isn’t a common term.
Be aware of common misconceptions – I’ve had people insist that I can’t have mayonnaise (which is usually fine), or that something is “non-dairy” when it still contains casein or whey. I’ve learned to kindly but firmly clarify.
Order simple food – When I’m unsure, I stick to grilled meats, plain rice, roasted or sautéed vegetables, and dishes that don’t need sauces or substitutions. The fewer ingredients, the easier it is to spot red flags.
Don’t be afraid to walk away – If the staff can’t confirm what’s in the food, if packaging doesn’t list ingredients, or if I just don’t feel confident, I won’t eat the meal—and sometimes, I’ll leave the restaurant altogether. It’s not always fun, but it’s better to be safe than sorry.
Have a backup – I always carry something safe in my bag just in case I can’t find a meal I feel good about. My safety matters more than a hot plate.