Flying Gluten Free

Here are some of my gluten-free flying experiences flying economy with different airlines.

EasyJet (Europe) UK to Italy

I did not order any meals ahead, but was happy to see that EasyJet has a variety of gluten-free hot meals, snacks and drinks on board. The photographs below are from the inflight menu on flights taken in 2024 between the UK and Italy.

China Eastern Airlines (Asia to Europe)

I was flying from the Philippines to London, via China. The staff at Ninoy Aquino International Airport informed me that China Eastern Airlines in Manila does not supply gluten-free meals, so there was no meal for the first leg of the flight (Ninoy Aquino International Airport - Pudong International Airport). From Pudong International Airport to London, both meals were served gluten-free. Meals are served ahead before other passengers are served. I experienced no reaction from these meals, so I can assume they were very well controlled for gluten and cross-contamination.

Note that I selected the gluten-free meal at the time of booking and was charged ~10USD for it. I asked the check-in staff to confirm my meal at each boarding - this is how I discovered Manila does not supply Gluten-Free meals.

Meals were chicken and vegetables/potatoes meat and veg, salad with meat/seafood, fruit for dessert and a gluten-free bread roll.

Gulf Air (Europe to Asia)

I selected for a gluten-free meal at the time of booking - there was no extra charge. All meals on board were gluten-free (and I think dairy-free). Meals were chicken with vegetables, a cold meat salad, fruit for dessert and a gluten-free roll/rice cake.

Turkish Airlines (Asia to Europe)

I booked the gluten-free meal after booking, by going to the "manage my booking" area on the website. There was no extra charge.

So far this is the best gluten-free main meal I have had on a plane. It was beans, some ricotta-broccoli bake and some steamed vegetables, yoghurt and fruit for dessert.

Flying Gluten-free

Flying with celiac disease does not need to be challenging - the secret is to plan ahead as most airlines allow you to order a gluten-free meal when booking. Note that if you are vegetarian, you may find it more challenging to eat gluten-free airline meals. In my experience, all gluten-free meals have been meat-based with a side of vegetables.

Tips for flying gluten-free

• Book directly with the airline provider to ensure you can select a special meal. Some third-party booking companies do not allow you to add a special meal at the time of booking and some do not provide access to the "manage my booking" section of the airline after booking.

• When booking - look out for any "add-ons" when it comes to meal selection - some airlines charge extra for special meals including gluten-free and will not provide it if you do not add it to your booking.

• Airlines that do not require an "add on" additional payment for GF meals, will usually allow you to select a GF meal either at the time of booking OR after in "manage my booking"

• Have a plan B in case the airline cannot serve your meal. Bring snacks like jerky, dried fruit, and nuts. Gluten-free noodle cups are great for a hot meal choice - as you can ask the staff for hot water.

• Note that some airlines will provide you with a Gluten-Free main meal but may not provide you with a Gluten-Free smaller snack meal.

• Long layover? Make sure to pack snacks. While some airports have Gluten-Free options, many don't and language barriers can complicate this further.

• When you check in, ask the staff to check that your ticket says you have chosen the gluten-free meal.

Tips for long layovers

There is nothing worse than being halfway through a long airport layover and realising that there is no food you can safely eat. Depending on the airport you are in you can expect barriers such as - no gluten-free food options, and language barriers making it impossible to know if products are 100% gluten-free.

• Bring a thermal water bottle that you can use to make up food including:

  • GF Miso soup sachets such as Mishima Gluten Free Miso Soup or Itsu Miso soup (requires hot water - which is commonly available in Asian Airports - less so in Europe)

  • GF Meal replacement shake mixes - such as NaturesPlus, Spiru-Tein

• GF pot noodles such as Itsu GF noodle cups or Coles I'M Free From Gluten Free Noodle Cups

• GF Meal Protein Bars such as ProBar.

• Fruit and nuts

For more hot on-the-go food options see this post which features my trusty travel cooker.

Safe Flying!

Gluten Girl

XOXO