Vacations with food intolerances: 10 practical hacks for symptom-free travel

Vacation at last – but with lactose intolerance, histamine problems or fructose malabsorption, traveling can quickly become a challenge. With good preparation and a few clever tricks, your time away will be enjoyable and symptom-free despite your food intolerance. Here are my best tips for traveling with intolerances:

1. register food preferences on the plane

Many airlines offer special meals on long-haul flights – e.g. gluten-free, lactose-free, vegetarian or kosher. Kosher food, if it is “meaty”, is always lactose-free. I therefore always order kosher food on long-haul flights…
Tip: Register with the airline at least 1 week in advance – preferably by telephone or via the booking office.

2. emergency card in local language

Explain your intolerances briefly and clearly in the respective national language – in writing.
Example: “I have a histamine intolerance. Please do not eat matured meat, cheese or fish.”
You can have this translated into the relevant language via www.deepl.com.

That fits in with the next point.

3. apps

There are very useful apps for us intolerant people:

• Google Translate, Google Lens or Deepl to translate menu cards. It also works well with ChatGPT. You can simply upload a photo of the menu and it will be translated for you.
• If you have AI glasses, e.g. the rayBan from Meta, you can do this even more easily
• Use Frag Ingrid, which will even have a symptom diary from August (iOS). In any case, use the app to scan (in the EU) or to look up new foods that are unknown to you.

4. take snacks and basics with you

Pack a small travel box with compatible foods:

• Lactose-free long-life alternatives, e.g. UHT milk, coffee creamer
• tolerable crispbread – keeps well and is always an emergency food.
• Corn and rice cakes
• compatible long-life sausage products or canned meat, can also be kept unrefrigerated
• Important: Depending on the destination, fresh products may not be taken along (note customs!).
• Pack enough enzyme preparations or required medication
• Well-tolerated sweets that keep well and don’t melt immediately. For me, these are always Mannerschnitten.

5. choose accommodation with kitchen

A small apartment with a kitchenette allows you to cook for yourself – giving you full control over your ingredients.
Tip: There are often organic food stores or health food stores in larger cities. You can find them in advance on Google Maps.

6. create a list of “safe dishes

Research typical national dishes that experience has shown to be well tolerated.
Example for Italy (for lactose intolerance): Pasta aglio e olio, grilled vegetables, fish with lemon sauce.
Important: Always ask about preparation and hidden ingredients!

7. medical certificate & emergency medication

For severe intolerances or allergies:

• Carry a certificate in English or in the local language. This is often particularly important at customs in distant countries.
• Emergency kit including antihistamines or loperamide to hand – in consultation with your doctor
• Write down the names or brands of the medication in the local language

8. take photos of compatible products

If you find a well-tolerated product on vacation (e.g. a low-histamine snack), take a photo of the packaging, ingredients and brand.
This will make it easier for you to buy it later. I always have my own folder on my phone when I’m on vacation, where I save it and then delete it when I get home.

9. never test new dishes under time pressure

No experimenting right before a long trip or a boat tour!
It is best to test new foods at lunchtime – with time to rest and observe. It’s better to play it safe before outings and only eat food that is safe to eat.

10. keep a travel diary

Document meals, new products and any symptoms. Simply use a symptom diary for this. You can also document your vacation memories and create a nice souvenir of your trip.

With good preparation, your vacation will be relaxed and enjoyable even with intolerances.
The key lies in the combination of personal responsibility, planning and a little flexibility. But don’t just use your vacation to focus on your diet. Enjoy your vacation, relax and unwind!