14 Helpful Tips for Traveling With a Peanut Allergy

Last Updated on September 3, 2024

Traveling with a peanut allergy is daunting, but it isn’t impossible. I know because I’ve done it!

I was born with a severe allergy to peanuts and all peanut derivatives. Around 10 years old, I developed a severe allergy to kiwi, too. In my early 20s, I was diagnosed with exercise induced anaphylaxis, and a sensitivity to cashew. 

Although I have a couple allergies, my peanut allergy is the most stressful of them. Peanuts are way more present in kitchens and food manufacturing than people outside the allergic community realize. This is why so many items in grocery stores today have warnings that they “may contain peanuts.” 

If I ingest an allergen I will go into anaphylactic shock within minutes. I always carry two epinephrine autoinjectors with me, wherever I go. In the event of a reaction, I need to take 1 to 2 doses of epinephrine, and then get immediate medical attention. 

Living with these allergies has totally shaped my relationship with food, and it’s a source of a lot of anxiety and fear in my life. But, I have never wanted to feel held back by my allergies. 

The good news is, it’s absolutely possible to travel with an allergy! With some preparation and safety precautions, traveling with a peanut allergy is totally doable. 

Should You Travel With a Peanut Allergy?

It’s definitely important to acknowledge the risk involved when traveling with food allergies internationally. The risk presents itself daily because, well, we have to eat. 

Should you travel with food allergies is a very personal question, and so I’ll say it: There’s no right answer. Every allergic traveler should decide what their personal boundaries and comfort levels are when it comes to travel.

I myself have never wanted to feel inhibited by my allergies, and so I’ve found ways to make travel work, as safely as possible. Before traveling to high risk places, I do intensive research and prepare for every scenario. And, I make compromises.

For example, when I opted to go to Myanmar, a high risk destination for travelers allergic to peanuts, I knew it would be tough to manage my allergies, so I decided to keep the trip short.

Ideally, I’d have gone for 2-3 weeks, but because I knew it was going to be tough to safely feed myself there, I minimized the trip and went just for 8 days, with food packed. I preferred to have a short experience over no experience there at all, and in the end, the trip was worth it.

I’ve safely traveled in Sri Lanka (left) and Japan (right) with my peanut allergy.

What Is It Like to Travel With a Peanut Allergy?

Traveling with a peanut allergy can come with unique and stressful challenges. When you’re in a country that has food culture and customs you aren’t familiar with, it’s much harder to figure out what is safe to eat. 

In my travels to 40+ countries across 4 different continents, I’ve sometimes needed to go to extremes to feed myself safely. 

In some cases, communication is difficult, and so I don’t feel assured that the severity of my allergy is understood. In other cases, I’m on edge because the nearest hospital is miles and miles away. 

To stay safe, I once spent a week on a rural Cambodian island eating only bananas and instant noodles. And one time I cried in the middle of a street in Kaohsiung, Taiwan, because the language barrier was making it difficult to explain my allergy to local restaurants.

Despite the frustration, insecurity, and fear that my allergies present, I have always found ways to accommodate them, even when this means taking extreme measures. 

For me, it’s worth the preparation and stress to be able to travel, because I get so much joy out of my travel experiences. If you want to go traveling with a peanut allergy but are nervous – Just know that it can be done safely, and it doesn’t have to be scary! 

Low-Risk Regions for Traveling With a Peanut Allergy 

Based on my personal travel experiences, these are the regions and countries where I’ve had the easiest time, and felt the safest, traveling with a peanut allergy. 

Canada, US, UK, Australia, NZ

For obvious reasons, English speaking countries are stress-free to travel with a peanut allergy. Canada, the United States, the United Kingdom, Australia, and New Zealand are where it’s easiest to communicate the nature of your allergy to others. 

I have found that use of peanut oil is common in some parts of the US, and so it’s worth asking if it’s used in the kitchen when eating out in the US. 

Europe

Europe is also quite safe. Peanuts aren’t a staple in most European cooking, and peanut oil is rarely used. In many parts of Europe, people do speak some English, but in the event of a language barrier you can use a translation card or app to communicate. 

Japan

Although you’ll face a language barrier in Japan, peanuts aren’t widely used. I managed to find plenty of safe meal options, and restaurant staff were always receptive when I explained my allergy to them. Peanut oil is used in some restaurants, so it’s good to ask about that while in Japan. 

Turkey & Morocco

There’s a language barrier in both Turkey and Morocco, but luckily, peanuts aren’t widely used. I managed to find plenty of safe meal options, and restaurant staff were always receptive when I explained my allergy to them. 

Central America

In traveling around Guatemala, Nicaragua, Costa Rica, Belize, and Mexico, I’ve found that peanuts don’t appear in many popular dishes. For most meals across Central America, I stay away from the sauces that are placed on the table.

It’s still important to ask about peanuts before dining, though. There is a language barrier throughout Central America, but translation cards and Google Translate can help with that. When in doubt, it’s usually possible to order something “western.”

Higher-Risk Regions for Traveling With a Peanut Allergy 

Based on my personal travel experiences, these are the regions and countries where I’ve had the easiest time, and felt the safest, traveling with a peanut allergy.

Southeast Asia

This region of the world definitely has a reputation of being tough to travel with a peanut allergy. This is because peanuts are indeed used quite a lot in Southeast Asian dishes. 

While there are more peanuts around, there’s also plenty of safe eating options available. There are food chain joints like McDonald’s in many cities (always safe!) and lots of restaurants that serve Western-style meals like pizza and sandwiches.  

Traveling with a peanut allergy in Southeast Asia means you likely won’t get to try local fare, but you can still travel there safely!

Taiwan

Peanuts are used in many Taiwanese dishes, and so it’s important to be cautious when traveling Taiwan with an allergy. The good news is, you’ll find plenty of safe chain restaurants as well as Western-style restaurants, so safe options are accessible throughout Taiwan. 

Hong Kong

Peanuts are used in many Chinese dishes, and so it’s important to be cautious when visiting Hong Kong with an allergy. The good news is, you’ll find plenty of safe chain restaurants as well as Western-style restaurants, so safe options are accessible throughout the city.

Flying With a Peanut Allergy

One of the scariest parts of traveling with a peanut allergy is actually getting to your destination. Being stuck inside an airplane for hours, far from a hospital, is stressful. Especially when peanuts are served on the flight. 

Below are some tips for tackling flights with a peanut allergy.

Choose peanut-friendly airlines. 

Many airlines are moving away from serving peanuts, but it does still happen. When possible, you can opt to book airlines that no longer serve them. You can see an up-to-date list of airline peanut policies, here. 

Inquire about in-flight meals. 

I myself have yet to come across an airline that provides guaranteed peanut-free meals, but it’s worth asking! What I have found is that some flights stock snacks that are labeled, and often safe. 

Pack a meal for your flight.

I always play it safe with a meal I’ve packed myself, because I don’t think it’s worth it to risk eating airline meals. Just be sure to pack foods that can go through security (stay away from liquids, like yogurt).

Notify the flight crew. 

Before boarding, head to the gate of your flight to let the crew know about your peanut allergy. They’ll often let you pre-board to clean your seat, and they’ll make an announcement informing other passengers to please avoid eating any peanuts they may have brought themselves. 

Wipe down your seating area. 

Give your seat, tray, armrests, and the general area around you on the plane a wipe-down with sanitizing wipes. This way, any residual peanut traces from meals eaten on prior flights is cleaned up. 

Essential Tips for Traveling With a Peanut Allergy

1. Let Your Physician Know 

It’s always a good idea to let your physician or allergist know that you will be traveling with a peanut allergy. Sometimes, they’ll have tips or advice specific to the country or region you’re visiting, or they may be able to point you toward helpful resources. 

2. Request a Medical Necessity Letter

When you check in with your physician, ask for a letter of medical necessity. These are usually written by your family doctor or allergist. 

The letter explains that your epipens (or whichever autoinjector you carry) is for medical purposes. I carry one on all my travels to show flight attendants and security personnel in airports, just in case. To date, I’ve never been asked to provide the letter, but better safe than sorry. 

3. Don’t Travel For Food

Understandably, eating local cuisine is a highlight for most travelers. As an allergic traveler, I have often felt pangs of jealousy in watching my partner eat delicious street food, or in hearing backpackers rave about a specific local dish.

Because eating local cuisine in many regions of the world comes with allergy risks, I actively do not travel for food. As much as I wish it could be a central part of my travel experiences, it just can’t. 

And this is ok, because travel is just as rewarding without being able to try local food. The fun part is that on those occasions when trying local dishes is safe, it feels like an extra special experience!

4. Choose Your Destination With Care

Traveling with a peanut allergy is easier in some regions of the world than others. Factoring this into choosing a destination will help you prepare for your travels, and guide your pre-trip research.

At the top of this guide, I shared a breakdown of which regions of the world I’ve personally found to be low-risk, and which have been higher-risk.

Just because a country or region of the world might be “harder” to travel with a peanut allergy because of lack of awareness, use of peanuts, or language barriers, doesn’t mean you shouldn’t travel there. 

But, understanding the challenges you’ll face in some destinations versus others might impact where you choose to travel. Choosing a destination will depend a bit on your personal boundaries and anxieties when it comes to your peanut allergy.

5. Research Local Cuisine and Food Culture

Before traveling to a new country, research the local cuisine to give yourself a sense of what ingredients are predominantly used.

This helps to familiarize myself with the degree of danger that eating in a local restaurant might present, and helps me to figure out which allergens are used in specific dishes.

For example, because peanuts are rarely used in cooking in Japan, I felt quite safe eating Japanese food. In Myanmar, I ate almost exclusively canned food that I had brought with me, because I knew that peanuts are a common ingredient in local fare.

6. Pack More Medications Than You Expect You’ll Need

Packing more medication than you’ll need ensures you have extras, just in case. Traveling with a peanut allergy, I always carry 4 auto-injectors. 

I typically bring 2 with me out for the day, and leave the other 2 in my hotel or hostel room. This way, if I need to use one, or for some reason lose the ones I have on me, I have back-ups available. 

I also recommend carrying two packages of diphenhydramine in tablet form. This antihistamine is extremely effective, and I often take it before a meal if I’m worried about cross-contamination.

Make sure to also research the local emergency phone numbers, availability of emergency transport, and the closest hospital,  so you’re prepared should anything go wrong. In some cases, I’ve decided not to travel to certain regions of the world because I know that hospitals aren’t within reach.

7. Bring Allergy Translation Cards

A translation card is a card with a message written in the language of the country you are visiting, that explains your peanut allergy. It typically describes the allergy, and the severity of a reaction. 

Translation cards can be shown to your waiter before ordering a meal. You can do translations online and write out a card yourself, ask hotel staff or a local to write a card for you, or you can go to Allergy Translation to buy printed, laminated cards. 

Another option is to ask someone you know, or hotel staff, to record a voice note explaining your allergy. I have done this for a few destinations, and it worked beautifully. I just played the voice note for the server to listen to. 

I mix the use of translation cards with my own judgment. When I eat somewhere, I scrutinize the menu, decide on my safest food option, and then carefully survey and smell the food before eating it. 

I often will opt for western- style meals such as pizza and pasta rather than local dishes, just because I’m familiar with what ingredients are in those dishes.

8. Use Google Translate (Or Other Translation Apps)

In some cases a server might have questions after reading a translation card. In those situations, having Google Translate (or another translation app) on your phone  is super helpful. 

You might even opt to skip the translation cards and just show a translation on the app, instead. 

Either way, be sure to purchase a local sim card with mobile data, or buy international data through your carrier, so that you’re able to get online when abroad. 

9. Have a Back-Up Plan for Meals

Traveling with a peanut allergy means I always travel carrying food. I typically devote a quarter of my pack to snacks and meals that I can rely on if I do not find an allergy safe food option. Every day, I bring some of these snacks with me in my daypack.

The best items I have found to carry include: Clif Bars (the only peanut-safe Clif Bar currently is the coconut chocolate bar), protein powder, oatmeal, instant noodles, broccoli, carrots, fruit. I typically bring the processed foods from home and buy the fruits and vegetables locally.

When I was in India, for example, I probably ate three bananas a day because they were always easy to find, fresh, they filled me up, and most of all – were safe to eat!

I am often asked if it is possible to bring food on planes. Yes, but avoid liquids (yogurt, pudding, etc.) because they may be confiscated for exceeding the carry-on limits of liquids. 

10. Navigate Menus Abroad Carefully

When you’re traveling with a peanut allergy, menus can be a huge source of anxiety. Don’t worry though, there are some steps you can take to minimize the anxiety (and risk!).

Ask if English menus are available. More often than not, restaurants in touristy areas all around the world will have some translated menus available. If they don’t offer it when you sit down, it’s still worth asking about – just in case.

Know your stuff ahead of time. I find that doing research on local cuisine before heading to a new country is super valuable: Learn the names of dishes, and figure out which ones are safest for you to eat. 

Use technology. For allergic travelers, smartphones and internet data are key to keeping safe. Always invest in some data when you travel so that you can access Google and Google Translate no matter where you are. If you don’t understand a menu, you can use Google Translate to take a photo of the menu, and the app will translate it for you.

Ask for help. Don’t underestimate the willingness of local people to help you. While traveling in The Netherlands, for example, I’ve found Dutch people to be very helpful in sorting out what is safe for me on a menu. You can ask your server, or ask someone sitting nearby.

11. Be Careful Explaining Your Allergies in Restaurants 

Traveling in countries with a language barrier, I’ve found that sometimes there’s miscommunication. I’ve had situations where a person mishears what I’m explaining, and thinks I’m asking for peanuts. 

In some restaurants it may be better to stick to translation cards, or not mention your peanut allergy at all, to avoid confusion.

Another strategy is to order your meal, and once it’s arrived, ask about peanuts. This way, you know peanut hasn’t accidentally been added to the dish because the allergy was lost in translation. 

12. Stick to “Western” Dining Options

In traveling with a peanut allergy, I’ve found that choosing “western” style dining options is usually the safest. 

I know, it’s not thrilling to travel abroad just to eat things you have at home, like pizza, pasta, or sandwiches. But those foods are choices that are extremely unlikely to contain peanuts, or a trace of peanuts. 

13. Book Cooking Classes to Experience Local Cuisine!

Cooking classes are a fantastic way to experience local cuisine in a safe way. These experiences are usually led by staff who speak English, and because of their work with tourists, they’re typically aware of allergies. 

Since you’re doing all the cooking, you’re able to ensure your meal will be safe. A cooking class gives you the opportunity to taste local dishes, and you learn how to make something delicious, too!

14. Purchase Comprehensive Travel Insurance

I can’t emphasize enough how important it is to always purchase travel insurance if you’re traveling with a peanut allergy. An anaphylactic attack abroad could put you in hospital, and result in costly hospital bills. This is why nut allergy travel insurance is essential.

To save yourself the stress of hospital bills, and ensure you have support if something goes wrong, it is always worth it to invest in travel insurance for allergies. The cost of travel insurance is nothing when compared to the cost of a hospital visit abroad.

If you travel with a peanut allergy internationally, you’re likely aware of how difficult it is to find travel insurance that covers anaphylaxis.

This is because a severe food allergy is considered a pre-existing condition. Before buying insurance, call the insurance company to ask about their policy on allergic travelers. You’ll want to ask:

1. If their policies include coverage of severe food allergies.
2. If food allergies must be declared in advance for the policy to cover reactions.
3. If they require a stability period to cover you – This is a period, which is typically 90 days, in which you’ve not suffered an anaphylactic reaction.
4. If you can pay extra to be covered for your food allergies.

The main point is that when shopping for travel insurance, read the fine print and call the company to clarify before purchasing. Travel insurance for allergies is tricky, and so you’ll want to cover all your bases in advance.

Final Thoughts: Travel With a Peanut Allergy

If you have severe allergies and are nervous to travel, I totally understand. It can be overwhelming to leave your safe routine at home, and navigating food allergies while traveling isn’t always easy.

If you’re nervous, but travel is something you want to experience, I recommend easing into it. Start with short trips that are closer to home or around regions that are lower risk. When you start feeling more confident and comfortable, move on to higher-risk destinations.