Years ago, I received news that would permanently shift the course of my family’s life – my daughter was diagnosed with serious food allergies to nuts and sesame, along with environmental and animal allergies. At the time, the medical world offered very little support. We got a diagnosis, a prescription, and were sent on our way. No roadmap, no reassurance. I remember feeling completely overwhelmed. It was lonely, scary, and disorienting.
But like many parents in crisis, I turned that fear into action. First, I made it my mission to protect my daughter. Then I realized – if I was going through this, other parents must be, too. And maybe, just maybe, I could make their path a little smoother.
Since then, I’ve spent years educating myself, creating allergy-safe routines at home, and learning how to navigate a world that often doesn’t fully understand or accommodate food allergies. I started sharing my journey through a blog, which resonated with fellow allergy moms in ways I never expected. It helped them feel seen, supported, and not so alone. That sense of community is what keeps me going.
Today, I continue this work through my Instagram platform and by working directly with families to develop allergy-safe household systems. From meal planning and emotional support strategies to communication tips and action plans, I help families feel more confident and in control.
How to Travel With a Food-Allergic Child – and Still Enjoy It
By Paulette Cohen (The Nut Job Mom) and Frieda Schwecky
By the time you’ve booked flights, packed chargers, and triple-checked everyone’s shoes, traveling with kids already feels like a full-time job. Add a food allergy into the mix, and suddenly every meal, snack, and stop along the way can feel overwhelming. But here’s the truth many allergy parents learn over time: traveling with a food-allergic child doesn’t have to be scary. It does, however, require intention.
With the right preparation, travel becomes not just manageable, but empowering. Your child gains confidence. You gain peace of mind. And the entire family gets to focus on what vacations are actually about: connection, memories, and joy.
Here’s how I prepare to travel with my food-allergic child and how you can, too.
Start With the Right Mindset
Before packing a single bag, preparation begins with mindset. Food allergies are serious, but fear alone doesn’t keep children safe. Planning does. Kids are incredibly perceptive, and when they sense parental anxiety, they internalize it. A calm, confident approach reassures them that while allergies matter, they are manageable. Think of travel not as a risk, but as a familiar routine in a new location. You already manage allergies every day at school, at birthday parties, and at restaurants close to home. Travel simply extends those skills into a different setting.
Prepared, not panicked, is the goal.
Choose Accommodations That Give You Control
When possible, accommodations with a kitchen or kitchenette make all the difference. Control over food reduces stress, especially during mornings, late nights, or unexpected schedule changes.
When booking a place to stay, look for a refrigerator, a microwave, an oven, and enough space to store safe foods separately. Hotels can work, too, but call ahead to ask about refrigeration for medical needs, allergy accommodation, and if they can store and heat up your food.
Even if you plan to eat out, knowing you can always fall back on safe food provides invaluable peace of mind.
Research Before You Go
Before leaving home, do your research. Locate nearby grocery stores, allergy-friendly restaurants, and urgent care centers and hospitals.
Save addresses, menus, and screenshots directly to your phone. When you arrive tired, hungry, or jet-lagged, the last thing you want to have to do is to scramble. Many parents find comfort in identifying one or two “safe” go-to restaurants or grocery stores near their destination. And remember: vacation meals don’t need to be elaborate to be meaningful. Simple, familiar foods can still be special when you’re together somewhere new.
Pack Food to Accommodate Delays
Travel delays are inevitable and can happen. Pack as though you may need to get through 24 to 48 hours without reliable access to safe food.
Smart food packing includes shelf-stable snacks, breakfast items your child eats regularly, easy meals (instant oatmeal, pasta, soups), comfort foods (sandwiches, small to-go foods), and extra snacks for unexpected delays.
Bring more than you think you’ll need. Extra food doesn’t mean extra worry – it means flexibility.
Medications Belong in Your Carry-On
All allergy medications should stay with you at all times.
Carry-on essentials include: At least two epinephrine auto-injectors, antihistamines, any additional prescribed medications, and a written allergy action plan.
Check expiration dates before traveling, and consider splitting medications between bags if possible. Never rely on checked luggage or destination pharmacies for emergency needs. This step alone can dramatically reduce anxiety.
Flying With a Food-Allergic Child: Communicate Early
Air travel can feel intimidating, but preparation helps.
Before flying notify the airline of your child’s allergy, review their allergy policies, and pack all food regardless of airline accommodations.
On the plane, wipe down tray tables and armrests, keep medications accessible, and remind children not to accept food from others.
While airlines cannot guarantee allergen-free environments, clear communication allows families to make informed decisions.
Teach Confidence, Not Fear
One of the most powerful tools a food-allergic child can have is confidence. Before traveling, it’s important to have clear, age-appropriate conversations with your child about their food allergy. Talk through which foods are safe, how they can speak up for themselves, what to do if something feels uncertain, and when they should come to you right away. These discussions don’t need to be dramatic. When allergies are normalized rather than framed with fear, children are more likely to advocate for themselves – a skill that extends far beyond vacation.
Advocating for a child’s safety can feel uncomfortable, especially in unfamiliar places, but asking questions is never rude. At restaurants, communicate clearly, ask about preparation methods and cross-contact, and trust your instincts. If a situation doesn’t feel right, it’s okay to leave. Choosing safety without apology shows children that their health matters and that setting boundaries is both necessary and empowering.
Travel often includes social situations like family gatherings, group meals, or buffets, which require extra awareness. Before arriving, communicate your child’s allergy clearly and explain cross-contact concerns calmly. Offering to bring safe food can ease tension and ensure your child is included. Even when others promise accommodations, having backup food is essential. Being prepared prevents awkward moments and helps your child feel secure rather than singled out.
Maintaining routine while away from home can also support allergy management. Children thrive on predictability, especially when navigating new environments. Keeping regular meal and snack times, offering familiar foods, and maintaining clear expectations around eating can reduce anxiety and help children make safer decisions when they’re tired or overwhelmed.
It’s also important to let go of the idea of a perfect trip. Not every meal will work out, and not every plan will go as expected – and that’s okay. Traveling with a food-allergic child isn’t about eliminating risk, but about managing it thoughtfully while still enjoying life. Flexibility and perspective make challenges easier to navigate and often lead to the most meaningful memories.
Despite the extra planning and vigilance, travel is worth it. Food-allergic children gain confidence as they learn that the world is navigable, their needs are valid, and preparation empowers them. Food allergies don’t define who they are, but learning to live confidently with them helps shape who they become.
Final Takeaway: Preparation Is an Act of Love
Preparing to travel with a food-allergic child is not about control. It’s about care. Every snack packed, every question asked, and every boundary set communicates to your child:
You are safe. You are capable. And you deserve to experience the world.
With preparation, awareness, and confidence, traveling with a food-allergic child can be not just manageable, but meaningful.
Wishing everyone safe and fun travels…