How to Communicate Your Allergies When Dining Abroad
Travel is amazing—but navigating food allergies in a foreign country can feel like its own adventure. Between language barriers, unfamiliar cuisines, and varying restaurant norms, it’s easy to feel nervous about what’s on your plate. Here’s how to stay safe, confident, and still enjoy the local flavors!
1. Carry Allergy Cards in the Local Language
Allergen cards are a total game-changer. These little cards clearly state your allergies in the language of the country you’re visiting. Hand one to your server or chef—it removes guesswork and reduces the chance of miscommunication. You can find printable versions online, or apps that let you show your allergies digitally, such as FoodAllergy.org, Equal Eats, Select Wisely, Amazon, and more! I brought them with me to Israel, Greece, and Spain, and it was SUCH a relief to just hand it over and feel confident that my meal was safe.
2. Learn Key Food Words in the Local Language
Even if you have cards, knowing the words for your allergens and common cross-contaminants helps. For example, knowing “nuts,” “dairy,” or “gluten” in the local language can help you double-check menus or clarify any confusion. Bonus: locals often appreciate your effort to speak a little of their language—it can open doors (or kitchens!).
3. Contact Ahead Whenever Possible
If you’re planning a meal at a restaurant, call ahead or message them online via email, WhatsApp, or other platforms. Most places will appreciate the heads-up and can prepare something safe. This also gives you a chance to ask about preparation methods, potential cross-contact, and alternative dishes.
4. Be Specific About Cross-Contamination
Sometimes it’s not just the ingredients—it’s how the food is prepared. Mention frying oil, shared cutting boards, or salad tongs. Being specific helps restaurants avoid mistakes. It might feel awkward, but a little extra detail could save you from a major allergic reaction.
5. Check for Menu Icons—But Still Ask
I’ve noticed that in many European countries, menus often include allergen icons next to dishes, which is SO helpful! A little nut icon or milk symbol can make ordering faster. Still, don’t rely on icons alone—always ask about ingredients and preparation methods, even if the dish doesn’t list your allergen. It’s like spotting a safety net—you’ll sleep easier knowing you double-checked.
6. Have a Backup Plan
Even with preparation, it’s smart to have a backup snack or meal option. Think protein bars, fruit, or packaged meals from trusted stores—especially if you’re headed somewhere rural or with limited dining options. Nothing ruins a day of sightseeing faster than hunger + worry!
7. Use Tech to Your Advantage
Translation apps, allergy apps, and even maps of allergy-friendly restaurants can make navigating a new city easier. Some apps let you filter menus by your allergens or show restaurants verified for allergy safety. It’s like carrying a digital ally in your pocket.
8. Trust Your Instincts
If something feels off or a restaurant seems unsure about your request, don’t hesitate to walk away. Your safety comes first, and there’s almost always another place to eat. Think of it as your internal GPS: listen to it.
Traveling with food allergies doesn’t have to be stressful—it just takes a little extra prep, creativity, and sometimes a sense of humor. With allergen cards, local language knowledge, tech tools, and a backup plan, you can explore new cuisines, try that amazing street food, and still stay safe. Your adventure will thank you!
