Travelling with Food Allergies: The Ultimate Holiday Checklist

Summer 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 your airline’s allergy policy. Can they make an announcement? Offer early boarding? Remove certain snacks?

  • Notify the airline in advance that you or your child has a serious allergy.

  • Speak to your GP about getting extra prescriptions and a travel letter (which can help at border control).

  • Double-check your travel insurance. Does it cover allergic reactions and emergency care abroad?

  • Pack your own snacks and safe food for the journey and the first few days.

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 medication in hand luggage and never in the hold.

  • 🧊 Insulated pouches help protect adrenaline auto-injectors from heat.

  • 🧼 Antibacterial wipes to clean tray tables, cutlery, and surfaces.

  • ⌚ Medical ID bracelet or necklace in the local language if possible.

  • 📱 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.

  • Book self-catering accommodation so you can prep food with confidence.

  • Contact restaurants in advance and ask to speak to the manager or chef.

  • Don’t rely on past visits - menus 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 medical, not a personal preference.

Avoid the High-Risk Situations

Some food environments simply aren’t safe for allergy sufferers.

When in doubt:

  • Skip buffets (shared utensils = cross-contact).

  • Avoid street food, especially in unfamiliar areas.

  • Be cautious with shared kitchens or hostels, unless you can thoroughly clean your space.

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.

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