These 15 Expert Tips Should Make Traveling With Food Sensitivities Much Easier

All travelers have to flex their memories whenever they decide to take off for a new location. Their mental checklist usually includes suitable clothes, toiletries, and technologies, of course, as well as other possible comforts like neck pillows and face mists. But there's one aspect of traveling that tends to fly under the radar: packing the right foods. As multiple airlines squeeze out complimentary grub and terminals make meals as pricey as a one-way ticket, packing your own food can keep budgets on track and headaches in check. And if you're a traveler who has food sensitivities, this additional point on your list is even more of a necessity.

"Food sensitivities or not, it's important to plan your meals ahead," nutritionist Mia Rigden, chef and founder of RASA, says. "Airports are notorious for poor-quality foods, and you don't want take the risk of being hungry with no options in sight. The holidays are always tricky with traffic, unexpected travel delays, and lots of temptation, so come prepared."

Since food sensitivities encompass a wide spectrum of symptoms and needs—and may include medications and doctor's orders—it's important to follow your specific requirements while on the road. But in order to provide some insight into how to pack the most inclusive foods in a bag, Rigden will focus on the common qualities of gluten and dairy sensitivities. We asked her for 15 tips on how to prepare for and navigate meal situations in airports and on planes, and how to stay on track after you arrive. Hopefully, you can have everything you need to stay full and satisfied during holiday travel and beyond.