Travelling with Food Allergies: The Ultimate Holiday Checklist
Holidays are meant to be a break, a chance to relax, explore new places, and make memories, but for families living with food allergies, travel can be incredibly stressful. Instead of switching off, you're constantly switched on. From scanning menus, translating ingredients, worrying about cross-contact, and planning meals with military precision - one small mistake can lead to a medical emergency and that pressure can be exhausting.
However with the right preparation, travelling with food allergies can be safe, empowering and even FUN!
We’ve created a Food Allergy checklist to help you enjoy your travels with confidence and peace of mind.
Simply screenshot, share, or download a printable version HERE to keep you and your family safe wherever you go.
Before You Fly: Plan Like a Pro
Not all countries have the same protections as the UK, where Natasha’s Law (2021) mandates clear ingredient labelling on prepacked foods.
So it’s essential not to assume - prepare ahead:
Check the airline’s online allergy policy and notify them in advance about travelling with food allergies.
Ask if early boarding is possible to wipe down your seating area and request an announcement to inform other passengers about your food allergy.
Make sure your adrenaline auto-injectors such as EpiPens and Jext are in date.
Have an allergy emergency plan in case you experience an allergic reaction while you are away and share this with your travel companions.
Double-check your travel insurance. Does it cover allergic reactions and emergency care abroad?
Speak to your GP about getting extra prescriptions and a travel letter (which can help at border control).
Pack plenty of your own allergy-free snacks and safe food for the journey and your stay.
Top tip: If you’re flying long-haul, call the airline at least 72 hours before to reconfirm arrangements.
Packing Essentials: Think Safety First
Treat your allergy kit like your passport and never leave home without it.
Some key must-haves:
✚ Carry all allergy medications in hand luggage and never store them in the hold. Your medications should be to hand at all times.
🧊 Insulated pouches help protect adrenaline auto-injectors from extreme temperatures.
🧼 Antibacterial wipes are handy to clean tray tables, cutlery, hands and surfaces.
⌚ Consider wearing a Medical ID bracelet or necklace and purchasing professional translation cards to explain your food allergy.
📱 Save emergency numbers, phrases, and local hospital addresses on your phone or write them down.
Eating Out Safely Abroad
Trying new cuisines is part of the joy of travel, but it takes extra preparation and care when you have food allergies.
If possible book self-catering accommodation so you can prepare your own food with confidence.
If you decide to eat out - do your research, speak to staff directly and ask about food prep and allergen cross-contamination risks.
Don’t rely on past visits - menus, chefs, kitchens and staff can change. Alway ask.
Ask clearly about ingredients, preparation, and cross-contact.
Trust your gut. If it feels risky, don’t eat there.
Cultural Awareness: Know the Risks
Every country has its food quirks and risks. In some places, nuts are added to sauces or garnishes as standard. Wheat or dairy can be hidden in everyday staples.
Use translation cards from a trusted source to explain your allergies clearly.
Learn key local phrases like:
“I have a life-threatening allergy to…”
“Even a tiny amount can make me very sick.”
“Does this contain [allergen]?”
Be assertive, calm, and clear - food allergies are a medical condition, not a personal food preference.
Avoid the High-Risk Situations
Some food environments simply aren’t safe for people with food allergies.
When in doubt:
Buffets, street food vendors, hostels, and shared kitchens carry a high risk of cross-contact. Always ask about ingredients and preparation. If you’re ever unsure, it’s safer not to take the risk.
Enjoy your trip!
Travelling with allergies takes extra effort, but it’s worth it. You’re not being “fussy.” You’re being proactive, smart, and strong.
By planning ahead and staying alert, you can swap stress for confidence and enjoy your holiday just like anyone else.
💬 Have your own tips or experiences of travelling with allergies? Share them with us, leave a comment below and let’s build a safer travel community together.