The Teal Rules to follow when travelling
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After visiting many countries with severe food allergies, I’ve learned that safe travel will never be about luck. It will continue to be about preparation, awareness, and knowing when to trust your gut. These aren’t rules from a textbook; they’re lessons learned the hard way (and sometimes the funny way) from years of navigating airports, language barriers, and dinner tables around the world. Starting off you won’t be perfect, I’m 30+ countries in and I continue to learn something new each place I go. Each of you will have this journey as well, making sense of your risk tolerance and judgement as you go along.
My hope is that these “teal rules” give you something to hold onto as you plan your next or first adventure!
Let’s dive into them……
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Even with great apps, technology can fail. Wi-Fi drops, batteries die, or translations just don’t come out quite right. That’s why carrying a printed allergy card in the local language is one of the smartest and most effective things you can do.
Your card should clearly list every allergy you have and explain, in simple terms, that eating these foods could cause a severe, life-threatening reaction. I always recommend getting your card professionally translated by someone fluent in the language of the country you’re visiting. Never rely solely on a translation app for this. Accuracy matters too much.
When you travel, print at least three copies per language. English on one side and the local language on the other. (Some kitchen staff may speak a different language so it’s best to have English as well. For perspective, about 40% of Europeans have some level of English proficiency. Once you create the card/paper, Laminate them so they don’t wear down or tear while you’re on the go. Hand them directly to waiters, chefs, or hotel staff when explaining your allergies; it creates instant clarity, and people tend to take written instructions more seriously.
These cards have saved me countless times! From cafés in Europe to markets in Asia. They remove the stress of language barriers and make it easier for staff to take your allergies seriously.
I’ll be attaching a picture of one of my cards here as an example, so you can see exactly what to include and how to format your own. (Send me an email if you need support, I will be happy to guide and help :)
(Pro tip: Keep one on your phone as a backup image, just in case.)
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No matter how many countries I visit, one thing never changes: I always bring a few of my “go-to” safety foods. For me, that usually means MadeGood bars (great for quick energy and free from most major allergens), a loaf of gluten-free bread, and canned chicken for reliable protein. They’re not glamorous, but they’re dependable and that peace of mind is worth the extra space in your suitcase.
You won’t always need them, but when you do, you’ll be grateful you planned ahead. Maybe you’re in a small village late at night when everything’s closed, or you’ve just decided a restaurant doesn’t feel safe, these foods are your insurance policy.
It’s great to experience local cuisine whenever you can, but some days, you’ll eat canned chicken for dinner, and that’s okay. Because you’ll still wake up the next morning, stand under the Eiffel Tower or at the Colosseum, and think, “I really did this.” That moment of freedom, even if fueled by the world’s least glamorous meal, is what makes it all worth it.
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Modern or upscale restaurants are often your best starting point. These establishments typically have more structured kitchens, detailed menus, and trained staff who are used to accommodating dietary restrictions. They’re also more likely to have allergy protocols in place. Look for DF,GF,V icons on the menu’s as well. Shows they are willing to cater to dietary needs!
Still, always ask to speak with the chef or manager before you sit down. This early conversation prevents confusion later, ensures they understand your allergies clearly, and gives you time to decide whether you feel comfortable eating there. The goal isn’t to inconvenience anyone, it’s to make sure everyone involved knows how to keep you safe.
Approach Traditional or Fast-Service Restaurants Thoughtfully
Older, family-run, or traditional establishments often take great pride in their recipes, some may be hesitant to adjust ingredients, not out of resistance, but because their dishes carry cultural or historical importance. Likewise, fast-paced eateries prioritize speed, not customization.
It’s rarely about discrimination; it’s simply a matter of priorities and understanding. Go in with empathy, but don’t compromise your safety. If a place doesn’t feel accommodating or willing to communicate clearly, thank them for their time and move on. I’d strongly discourage going to these types of places. If you are wanting a quick cheap and easy food, go to a supermarket or eat the food you brought on the trip.
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Never downplay them. I tell people plainly that if my meal isn’t prepared correctly, I could die. It might sound intense, but it’s the truth. When you communicate the severity upfront, it sets the right tone for how seriously your food needs to be handled. THE RIGHT PEOPLE WILL CARE and if they don’t, they don’t deserve you at their restaurant.
I’d rather see a chef double-checking my meal and sweating over every detail than risk ending up in a foreign hospital over a misunderstanding. Kindness and respect go a long way, but they should always be paired with honesty and firmness. Both you and the restaurant staff will feel better knowing exactly what’s at stake.
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Technology has become one of the most powerful tools for travelers with food allergies. If you can’t communicate verbally, you can almost always communicate through tech — and that can be a lifesaver when navigating new countries and cuisines.
My go-to apps are the ones that make communication clearer and safety easier to find:
● Google Translate is great for most of Europe and North America. It’s not perfect, but it’s quick, reliable, and works offline when downloaded ahead of time.
● Papago tends to be more accurate across Asia, especially for Japanese, Korean.
Find Me Gluten Free (Find Me GF) helps me locate restaurants that are more allergy-aware and willing to accommodate. From there, I’ll branch out, looking at restaurant photos, menus, and the general vibe of the place. A clean, organized kitchen often signals a safer one.
When using translation tools, keep your language simple. Avoid long, complex sentences. Instead of saying, “I have multiple severe food allergies and cannot eat anything that may have come into contact with nuts, eggs, or dairy,” try: “I am allergic to nuts, eggs, and dairy. If I eat them, I could get very sick and go to the hospital.”
Simple language leaves less room for misunderstanding. It’s not about being perfectly fluent — it’s about being perfectly clear.
Translation apps aren’t just for dining, they’re also lifesavers in supermarkets, bakeries, and markets too. If you’re reading labels on packaged goods, use your phone’s camera feature to translate the ingredients. Make sure the picture of the label is clear, and always take two photos to double-check the translation accuracy. It’s saved me more than once from buying something that looked harmless but wasn’t.
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Fewer crowds mean calmer kitchens, less background noise, and staff who can give your meal the attention it deserves. In most countries, that means:
● Lunch: before 12:00 PM or after 2:00 PM
● Dinner: before 6:30 PM or after 8:30 PM
Avoid the rushes, roughly 12:30–2:00 PM and 7:00–8:30 PM. When kitchens are overwhelmed and mistakes are more likely to happen.
Just as importantly, research local dining customs before you go. Eating habits vary widely across countries. For example, Italians typically eat dinner quite late, so going right when the restaurant opens gives you a quieter setting, staff with more time, and greater peace of mind.
Taking these precautions isn’t about being overly careful; it’s about setting yourself up for success. When communication is clear and the kitchen is calm, your chances of a safe, enjoyable meal skyrocket.
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If something feels off, if you’re being rushed, if staff seem unsure, or if you can’t get a clear answer, it’s okay to leave! You’re not being overly cautious; you’re being smart. This is exactly why you packed backup snacks and safe food.
There’s nothing heroic about eating somewhere that doesn’t feel right. You can always find another meal, but you can’t undo an allergic reaction.
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Major cities tend to have more allergy-aware restaurants, better emergency services, and easier access to hospitals or urgent care if something goes wrong. If you plan to explore more remote destinations, do so with extra preparation — bring more safe food, make sure your medical plan is solid, and know where the nearest hospital is.
The more remote you go, the more self-sufficient you’ll need to be. But when you plan ahead, those experiences can still be incredible — just with a few extra layers of preparation.
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For your first few trips abroad, begin in major, tourist-friendly destinations…… especially across Europe. Cities like London, Paris, Copenhagen, Rome and Athens are not only rich in culture but tend to be more familiar with dietary restrictions and food allergy protocols. These cities also offer reliable, accessible modern healthcare systems, English-speaking staff (not every time), and well-established tourism infrastructures. All of which make traveling with allergies smoother and safer.
Every safe dining experience builds confidence for the next one and following these guidelines will set you up and prepare you for a great safe experience
