How to Travel (and Eat) with a Nut Allergy
- Ash
- Mar 1
- 3 min read
Updated: Jun 1
And Not End Up in Emergency
Here’s the thing: I love to travel. I also love food. But I also carry an EpiPen and have an anaphylactic nut allergy — which means one wrong snack and I’m not sightseeing, I’m in an ambulance.
Travelling with a food allergy is a bit like travelling with a toddler: constant vigilance, regular snacks, and an occasional meltdown. But after years of flying, dining, and surviving street food from Dubrovnik to Denpasar, I’ve learned how to do it safely and still enjoy the experience.
Here’s how I manage it.
1. Don’t Assume Anyone Understands “No Nuts”
Not every country has strict allergy labelling. Not every waiter truly gets it. Even if they say, “no nuts,” they might just mean, “I didn’t see any.”
That’s why I always travel with allergy translation cards — small, laminated cards in the local language explaining exactly what I can’t eat, and how serious it is.You can make them yourself or download sets online. Trust me: worth it.
2. EpiPens: Bring Two, Not One
One to use, one in case the first one gets lost, overheats, or malfunctions.They’re your seatbelt. You hope you never need them — but if you do, you'll be glad you had a spare.
I also keep mine in my carry-on, never checked baggage. PS I have never encountered issues clearing security with an EpiPen - they generally don't even ask. But I still travel with a letter from my Doctor. Just in case!
I always pack my EpiPens in an insulated travel case to avoid them being damaged by the change in temperatures when travelling. You can get a pretty awesome case that's insulated on Amazon for under $40. This one is great.
3. Learn How to Say “No Nuts” in 3 Languages
I keep a running list of phrases in my phone and practice them on the plane.Even just learning how to say:
🔹 “Does this contain nuts?”
🔹 “I have a severe nut allergy.”
🔹 “No peanuts or tree nuts at all.”…can save you a lot of confusion at restaurants or food stalls.
Bonus: it also makes you look less like a clueless tourist.
4. Street Food is Not Off-Limits (But Ask, Watch, and Be Picky)
I’m not scared of street food. But I do watch them cook. If the same pan is used for satay as for your noodles, that’s a hard pass.Look for places with high turnover, locals in line, and menus you can see being made from scratch.
5. Snacks Are Your Best Insurance Policy
Always pack emergency snacks.Protein bars, plain crackers, muesli bars — whatever works for you and won’t get confiscated at customs.There will be days when nothing on the menu is safe, and it’s better to be hungry on your terms.
6. Stay in Control on Flights
Most airlines are cautious now, but I never rely on them. I board with my own snacks and politely ask the crew before take off about the ingredients of in-flight food - They'll often ensure you get a nut free option. You’ve got to advocate for yourself — no one else is as invested in keeping you alive.
7. Know Where the Nearest Hospital Is
Before we travel, I do a quick check of where the nearest hospital or medical centre is — especially in more remote areas.We also make sure travel insurance covers allergy-related emergencies (not all do). And Mish carries my medical info in her phone, just in case.
8. Enjoy the Food — Just Be Smart About It
Having a food allergy doesn’t mean skipping out on local cuisine.I’ve eaten grilled squid on Croatian islands, nasi goreng in Bali, and incredible handmade pasta in Italy — all safely.
It’s about doing your research, asking the right questions, and listening to your gut (literally and figuratively).
In Short? Be Prepared, Be Polite, and Speak Up
Food is a massive part of the travel experience, and with a bit of planning, you don’t have to miss out — or freak out.
Some great free resources for Chef Cards and Key Phrases can be downloaded here: https://allergyfacts.org.au/resources/downloads/translated-chef-cards/
So pack the EpiPen, learn the lingo, and never be afraid to ask twice.Because the only kind of nuts I want on my holiday… are the ones in other people’s cocktails.
– Ash
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