Top Tips for Plane Travel

In a perfect world, every airline would offer safe, tasty gluten free meals, airports would overflow with gluten free dining options, and your carefully requested meal would always be waiting for you on board. But seasoned travellers with dietary needs know - it doesn't always go to plan! Meals can be forgotten, airport food limited, and unexpected delays can leave you hungry with no safe options in sight. 

The good news? With a little prep, you can take the stress (or ‘hanger’) out of gluten free travel and make sure you always have something safe to eat. This guide covers everything you need to know - from booking the right airline to packing your own food and managing in-flight meals.

Follow these tips to keep your next flight smooth, safe, and totally gluten free! 🙌🏼

🏡 Before the Flight

🫶🏽 Choose a gluten-friendly airline

Whenever possible, fly with airlines known for offering reliable gluten free meal options on long-haul flights. 👉🏼 Check out our Airline guides for detailed info on gluten free policies, meal availability, and how to ensure you get what you’ve ordered.

📞 Notify the airline in advance

Request you gluten free meal as early as possible and confirm it at least 48 hours prior to your flight (if possible). Even if you have booked through a travel agent or third-party, always double-check directly with the airline.

🎒 Pack your own food

Even if you’ve ordered a special meal, always bring your own gluten free snacks or meals in case of errors or delays. Easy, travel-friendly options include:

• Instant rice or noodle pots (just add hot water)
• Sandwiches or wraps
• Protein or breakfast bars
• Fresh or dried fruit
• Gluten free packaged snacks like crackers, crisps, biscuits

🍽️ Check airport food options

Research gluten free dining options at your departure, layover and arrival airports. Some airports have gluten free friendly restaurants and shops, whilst others may have limited options. 👉🏾 Check out our Airport Guides for a comprehensive list of UK airports and their shops/restaurants.

🕝 Plan for delays

Delays happen. Bring more snacks than you think you’ll need to avoid being caught out without food.

🌍 Check custom regulations

Some countries restrict fresh food, dairy, or meat items at the border. If in doubt, stick with packaged, sealed snacks.

🛫 At the airport

🍴 Eat a safe meal before boarding

Fill up with a solid gluten free meal before you fly - you’ll thank yourself later if your in-flight meal doesn’t work out.

🛍️ Bring a backup meal through security

Most airports allow solid food through security. Pack a meal just in case your special request doesn’t make it on board.

📄 Use gluten free translation cards

Travelling somewhere non-English speaking? Use a gluten free translation card in the local language to explain your dietary needs clearly. 👉🏽Download one of our FREE translation cards here

✈️ On the Plane

🗣️ Notify the cabin crew

As soon as you board, remind the crew of your dietary requirement and confirm your gluten free meal. It's worth the double-check!

💬 Ask about ingredients

‘Gluten free’ doesn’t always mean 100% safe - especially when regulations vary by country. Don’t hesitate to ask for an ingredient list if you’re unsure.

🧼 Wipe down your tray table

Use disinfectant wipes to clean your tray table, armrests, and seatbelt buckle to remove potential gluten residue from messy previous passengers.

🍵 Be cautious with beverages

Gluten can hide in drinks too - like flavoured hot drinks, malted beverages, or beer. Stick to known-safe options and check ingredients where possible.

🧠 Have a backup plan

If your meal doesn’t arrive or doesn’t seem safe, ask the crew if there are any alternatives (like fruit, plain salad, or allergy-friendly snacks). If not, dip into your stash of packed food.