Gluten Free Travel Blog

Top 10 Tips for Dining Gluten Free in College

This month, our college blogger Julie Bourne, from University of Denver, shares with us her Top 10 Tips for making your gluten free experience in college a good one...right from the start. 

1. Do your research well before starting classes.

The sooner you learn about the gluten free awareness at your school of choice, the more at ease you will feel when you’re an official student on campus. I always recommend calling the dining hall directly to ask questions about their gluten free friendliness. You can also do a simple Google search and even read reviews of many colleges’ gluten free programs on GlutenFreeTravelSite. Once you do your research, you’ll greatly benefit from being familiar with your school’s GF offerings well before you even get on campus for the first time.

 2. First things first: Schedule a meeting with the dining hall manager.

Within the first week of being on campus, you should schedule a one-on-one meeting with the dining hall advisor. This will not only establish your face as one that recognizably belongs to a gluten free diner, but it will make you feel more comfortable eating in the dining hall. If you run into any issues, questions, or concerns surrounding your food options, you will have established a relationship with someone that you can speak to directly.

3. When in doubt, opt out.

Many universities require all students to purchase a meal plan for a certain amount of time. These meal plans are usually expensive and can be a bit hard to justify paying for when you hardly have any options and/or do not feel safe eating in the dining halls. In the unfortunate case that you do feel this way about your dining experience, you have every right to speak with your school’s housing services to opt out of the meal plan.

4. Have a back-up plan in case you get glutened at school.

Celiac Disease is a severe enough disorder that your university’s Health Services or Disabilities Services will acknowledge the risk that is posed on your overall health if you accidentally get glutened. If you become a registered student protected under one of these services, you will be able to prove the legitimacy of absence from class or other school requirements. Many professors require a doctor’s note for an absence, but in the case of getting glutened (where all you can really do is ride it out), you will be able to express your situation quickly through a reliable on campus program.

5. Have a microwave, fridge, and your own toaster in your room.

If you are living in the dorms at some point during college (likely), be sure to furnish your room with a microwave, mini-fridge, and a toaster that will be designated only for your gluten free bread (see my huge "GF" sign on the photo?!). If you go to dining hall and find that you can only eat a plain spinach salad for dinner, you will be able to do a bit of your own cooking in your room.

6. Establish your dietary restrictions early on with roommates.

Don’t wait until breadcrumbs are all over your kitchen counter to bring up the severity of your gluten sensitivities. Bring it up early on in a non-confrontational but serious matter.  Your roommates will likely be relatively accommodating if you are clear about its severity.

7. Label, label, label.

Put a label on your toaster, your cooking pans, your silverware, everything. (I've just put a bit of colored tape on this black spatula -- that reminds my roommates it's my GF one.) Especially in the case of severe Celiac Disease, you can guarantee your health only by keeping your things separate. This can also apply to your actual food purchases; gluten free food is notoriously expensive so let it be known (in a polite manner) that your $7 loaf of GF bread is not “free for all” food.

8. Request specific items for the dining hall

The dining hall may not always be able to carry out requests, but if you want gluten free bread or some other GF food item to be made available, it certainly never hurts to ask the manager. Ask with a specific brand in mind as well, or else they could end up ordering that type of bread that crumbles at first touch.

9. Have nearby GF friendly restaurants and bars in mind.

Chances are, you will occasionally go out to lunch or dinner with friends during your time at college. If your friends are familiar with your gluten restrictions, they will probably want you to help make the decision regarding where to eat. For this reason, be familiar with plenty of local GF friendly eateries that you can suggest. 

10. Don’t let your restrictions get in the way of your experience.

Being unable to eat gluten is only one part of your life, so treat it as such. It does not have to define your identity, and it certainly does not have to define how your live your life. I am not saying that you should just ignore your food restrictions when pizza and beer night comes along, but keep in mind that it is possible to have fun without partaking in foods containing gluten. College has all the potential in the world to be one of the best times of your life. Respect your body by minding what you consume, but don’t forget to take in the experience that is college.  

You can follow Julie here each month as she discusses topics relevant to gluten free college students. She also blogs at The Campus Celiac. 

Gluten Free Dining at Restaurants in Dallas, Texas

Our Celiac college blogger Julie Bourne, a student at University of Denver, goes "on the road" this month and shares her experience dining gluten free in Dallas, Texas, where she was pleasantly surprised by the range of gluten free dining options. 

I grew up visiting my extended family in Kentucky where my memories are flooded with biscuits fresh out of the oven, warm pies offered at every home, and the best fried chicken you could imagine. I haven’t been over to visit since I was diagnosed with Celiac Disease in 2010, but these memories surrounding nothing but glutenous foods of the United States' southern region would make any Celiac weary. While I cannot speak on behalf of Kentucky, I have been visiting my sister in Dallas, Texas for the last week or so and I have found this southern state to be significantly more gluten free friendly than I would have expected. As with any experience, dining out for two to three meals a day, there were some meals that were better than others (and some that sat with me better than others) but overall, I was very pleased to see such great variety of gluten free diners.

It is true, of course, that Dallas offers some of the best chicken fried steak, biscuits and gravy, and deep-fried funnel cakes. However, with Texas being the grand state that it is, options are plentiful, and gluten free eaters will find themselves with great options that are both satisfying and delicious. In other words, you can order something off of many a menu that is not a salad!

If there is something that I have noticed about Texans, it is that they really like brunch and they take it seriously. My first brunch in Dallas was at the Garden Café (side note: my sister, Katherine, works at the espresso stand there, so say “hi”!). It is an adorable neighborhood spot with a big garden in the back complete with fresh veggies growing and chickens cooling their heels. I ordered an omelet with spinach, tomato, and mushrooms and I could really taste the freshness of the eggs that they use straight out of the backyard garden. They offer gluten free toast here but I opted out since I was unsure of cross contamination risks; it’s a nice option though for those with less severe gluten sensitivities.

My second brunch was at Company Café, which is a classy spot with loads of outdoor seating next to a great running trail. The gluten free offerings here are far and wide - you can even get gluten free chicken fried steak here! I ordered the pancakes with strawberries and blueberries, which unfortunately came out quite burnt. The server quickly compensated for the mistake by removing the charge for the pancakes and giving me some fabulous gluten free lemon cake that I highly recommend to anyone, gluten free or not.

For a midday pick-me-up, I would recommend the Yogurtland in Downtown Fort Worth for some frozen yogurt or Avoca Coffee, also in Fort Worth, for the coffee drinkers. Yogurtland, which can be found in most large cities, is a great go-to spot for gluten free eaters and the location in Fort Worth is situated in a gorgeous outdoor promenade with loads of people to see and be seen by. (All flavors are gluten free, with the exception of those that contain cookies.) Avoca Coffee is a relaxed coffee shop with lots of seating room, energetic baristas, and a great cappuccino. I found myself needing some quiet time with coffee and WiFi, and Avoka fit the bill perfectly.

My sister was performing in a play at a theater in Fort Worth, which is about thirty minutes outside of Dallas so, my parents and I ate all of our dinners there. Spiral Diner, an all-vegan diner, was the first dinner spot we went to. This place is a heaven for vegans, who can order anything and everything from the extensive menu. As a gluten free diner, I had plenty of options but felt a little nervous about the strong possibility for cross contamination. I had chips and guacamole as an appetizer and then a hearty Mexican quinoa salad for my meal, both of which were delicious, and I felt fine afterwards so no gluten!

My favorite meal by far was also in Fort Worth, at a restaurant (right next door to Spiral Diner) called Lili’s Bistro. This restaurant is for a slightly upscale crowd with entrees costing between $15-$30, but the food and service is well worth it. I felt comfortable ordering my food, especially when the waiter knew exactly which ingredients were used in every menu item. In need of protein, I ordered the “Fresh-Off-the-Farm”, which is a plate filled with a variety of grilled seasonal vegetables and juicy grilled chicken. It was perfectly satisfying and finished off my culinary journey through Dallas and Fort Worth on a great note. 

You can read Julie's past posts, plus her gluten free dining reviews from Denver and also from Rome, where she recently studied abroad, on GlutenFreeTravelSite. She also writes for her own Blog, The Campus Celiac.

Tips for Quick, Healthy, and Tasty Gluten Free Meals On-the-Go

This month, our gluten free college blogger Julie Bourne shares a few tips for fellow college students -- and anyone with limited time or funds -- about how to prepare quick and healthy gluten free meals with a handful of versatile ingredients. 

As I creep closer to my final year of college (where did the time go?!), I find myself experiencing more adult-like realities along the lines of paying rent, commuting on an everyday basis, socializing at friends’ houses rather than dorm rooms, and being forced to go to grocery store nearly three times a week. The convenience of being able to trudge downstairs to the dorm dining hall in my pajamas for every meal is now a memory of the past, and I have been getting used to packing lunches and attempting to cook healthy yet tasty dinners, along with making a detailed game plan before going food shopping to save time and money.

In order to reduce the stress that can come with being increasingly responsible for feeding oneself, it can be helpful to stick to a general routine that can still be alterable to avoid monotony. For example, a staple food that I always have in the fridge is a big bag of mixed greens. Put a good handful of this in a plastic container and top it off with whatever is in your fridge (cheese, veggies, fruits, etc) and -- voila! -- you have a hearty salad ready to take on a full day of classes. While sandwiches are an obvious option for a packed lunch, they can also open up the possibility of variety. Avoid the standard PB&J by starting with a high protein spread like hummus or organic spreadable cheese, pile on some lean meat like Applegate turkey breast, and top it off with a less conventional veggie such as roasted peppers or thinly sliced sweet potato. This is something that you could easily prepare the night ahead, using dinner leftovers. When in doubt, always have fruits and vegetables like apples, baby carrots, or tangerines handy that are ready to grab and go when you’re in a hurry. 

After a full day of classes, the last thing I feel like doing is spending hours cooking dinner. To avoid spending more than 30 minutes making myself a healthy and filling meal, I plan out a few basic meals while I am grocery shopping. For example, foods like corn tortillas, pasta, or meats can be great base ingredients to build on with other foods. Recently, I have gotten into the habit of picking up easily cooked meat like shrimp that I can use for bulking up a variety of dishes such as noodles, salads, or stir-fry. Variety is easy when you keep plenty of vegetables, beans, spices, and fruits on hand to change up basic meal options.

Of course, there is nothing wrong with picking up the occasional dinner at your local Chipotle or P.F Changs, but for the sake of saving my money (and having healthier options), I have gotten into the habit of purchasing and making my own food the vast majority of the time. As students, we run on a generally busy schedule that can make food preparation just seem like one big extra chore. However, with a bit of planning and resourcefulness, healthy meals can be made quickly and, at the same time, be conducive to the on-the-run lifestyle of a college student.

In order not to miss any of Julie's future Blog posts -- and other helpful posts on gluten free dining and travel --  be sure to enter your email address at the top of the left column of this page. You'll then receive an email each time a new post is published. You can also read all of Julie's past posts on this Gluten Free Travel Blog and follow her on her own Campus Celiac blog. 

Gluten Free Dining in Denver's Restaurants and Coffee Shops

Julie Bourne, our Gluten Free College Blogger, has returned from her semester studying in Rome and is now back at University of Denver. She shares with us her favorite spots for quick and inexpensive gluten free eats at restaurants and coffee shops around the University. She's reviewed all the places mentioned below in depth on GlutenFreeTravelSite. Simply click on the links below to be taken to her reviews. 

As my Rome experience has come to its inevitable close, I find myself back in Denver for my return to speaking in English and clocking in some time in class! While it’s been hard for me to get back into the swing of things after such a fantastic time abroad, I’m happier than I can say to be back to my familiar territory. As a busy student, I spend a lot of time studying in coffee shops, grabbing meals to eat on the go, and going out for inexpensive lunches with friends. In the past couple of weeks back in town, I’ve compiled a few new places that I can recommend to my fellow Denver gluten-free diners.

As mentioned above, I spend almost an obscene amount of time huddled in cozy coffee shops with my homework. In order to keep up my energy, I choose to frequent the coffee shops that offer a variety of gluten free foods alongside the free Wi-Fi and comfortable seating. On Pearl Street, just off of the Louisiana-Pearl light rail stop, is Stella’s Coffeehaus, a popular spot for students and locals alike that has some seriously good gluten free sweet breads (which are also served at Capitol Hill’s charming neighborhood hang-out, Pablo’s Coffee). Not far from there is Wash Perk Coffee, which boasts sunlit seating and gluten free cookies, scones (pictured here), and even burritos! There is definitely no shortage of good coffee with accompanying gluten free treats here in Denver.

Finding a quick meal that is affordable, healthy, and gluten free can be a tall order. Luckily, there are a couple of options that I can recommend as being loved by both gluten free eaters and regular diners alike. Garbanzo Mediterranean Grill is an awesome option for any hummus fans out there. Think of a huge plate loaded with rice, tahini, hummus, and grilled-to-perfection chicken for less than $6. A great place for a hearty salad is Modmarket, where you can also get gluten free pizza made with farm-fresh ingredients.

When the parents come to visit, I love taking them out to a good breakfast- it’s the most important meal of the day, after all! In the hip neighborhood of Capitol Hill is City O’ City; is a quirky café offering the best savory waffle you’ll ever have, topped with fresh vegetables and a fondue sauce (just look at this photo!). Jelly Café has a new location near the University of Denver. Here you can find gluten free donuts and pancakes while sitting in one of the tiny café’s cozy booths.

Of course, my favorite part of being back in Denver is getting to see my friends again, but being able to try out some new restaurants and cafes is certainly a plus! Eating gluten free in Italy was so incredibly simple, making it a bit daunting to return to gluten free eating in the States. Fortunately, Denver has made me feel welcome again with a plethora of options for gluten free diners. It’s good to be back! 

You can read ALL Julie's gluten free dining reviews on her page on GlutenFreeTravelSite. And if you haven't visited her own Blog, The Campus Celiac, it's another great source for advice, moral support, resources, and recipes for gluten free college student trying to navigate gluten free dining options on campus and off. 

Dining Gluten Free at restaurants in Rome

This is Julie Bourne's final Blog post from ROME, where she has been studying -- and eating gluten free -- for the semester. She shares with us some of her top restaurant picks...places she can rely on for a safe, gluten free meal in Rome. Stay tuned for her January post, when alas, she returns to her "home base" at the University of Denver.  

The first reaction that I get when I tell people that I am studying abroad in Rome is always the same: “How can you eat anything there? Don’t they only eat pasta and pizza?”

The truth about Italy as a whole is that the vast majority of people who work at restaurants here understand the needs of people with allergies or Celiac Disease. Since Celiac Disease is so prominent in Italy (due to more aggressive efforts in diagnosis than in the U.S.), there is a good chance that your waiter has a sister, friend, parent, or cousin-twice-removed who also has Celiac Disease or “Celiaca” (che-li-aka), so they will do what is necessary to provide you with a safe meal. That does not mean, however, that you can go into any restaurant unprepared.

 A key phrase to learn before traveling to Italy is “Sono celiaco/a. Posso mangiare qui?” This translates to “I am a celiac. Can I eat here?” This is something that you can ask the seating host before entering a restaurant. This will either confirm to you that you need to go elsewhere, or it will give you a peace of mind in knowing that you can eat something there. I might quickly add that I have yet to be turned away by a restaurant - they have always been willing to make something that I can eat. I know that anyone with a gluten allergy or with Celiac Disease will gag when I say this, but if you feel at all doubtful, a salad will almost always be safe as they serve only olive oil and balsamic vinegar for dressing. Luckily, Italians pride themselves on the simplicity of their food, meaning that they are not adding unnecessary gluten to their menu items. It if sounds gluten free, it is probably gluten free- just double check with the waiter before ordering.

While studying in Rome, I have not been eating out as much as I probably should be due to my penny-pinching nature and the constant fear that I will run out of money while I’m still abroad. I cook most of my meals in the apartment, but when I decide to go out to eat, I have several restaurants that have started to recognize me as a repeat customer. I've reviewed all of them on GlutenFreeTravelSite.

My favorite restaurant in all of Rome is La Soffitta Renovatio in Piazza Risorgimento. They can make nearly anything on the menu gluten free, including everything from ravioli to bruschetta to pizza. I always go for the classic marinara pizza, as their tomato basil sauce is the best thing I’ve ever tasted. If you are in the Trastevere area (arguably the best neighborhood of Rome), check out Pizza Roma for some amazing gluten free spaghetti carbonara and even more amazing hospitality. In the same area, you’ll find Baccanale where you can get the best eggplant Parmesan you’ve ever had. For dessert, stop by Gelateria Fatamorgana for some pistachio gelato on a gluten free cone. If you’re spending the day in Vatican City, you can get your gelato fix at Old Bridge Gelateria where you will stand in an incredibly long line for some of the best gelato in town. Tell them you are gluten free and they will wash their hands before getting you a gluten free cone and piling it high with refreshing strawberry gelato. Hungry yet? I know I am. 

For more gluten free restaurant and travel reviews from Italy, be sure to visit GlutenFreeTravelSite's Italy page -- or search any specific town or city in Italy or elsewhere -- on our Search/Mapping page. 

Living in Rome, Gluten Free

Julie Bourne, a gluten free Blogger and college student studying in Rome this semester, joins us once again for her regular monthly column to share her thoughts on shopping for gluten free food in Rome -- and fixing healthy, easy, and affordable gluten free meals. 

Italy, being the mecca of all that is good in the eye of a foodie, encourages visitors to partake in the authentic Italian cuisine offered up at the abundant selection of restaurants. During my first few weeks in Rome, I took part in this vacationer ritual, going out to several Rick-Steves-approved restaurants to fill my tummy with classic Italian food (and I'll be sharing these -- and some of my other favorite dining spots -- in my post next month). However, this “honeymoon” phase of my time in Italy has come and gone as I am settling into life here as a temporary local. Whether I am navigating the Italian grocery store shelves, cooking a meal in my small and communal kitchen space, or preparing for a weekend excursion, I am discovering something new about eating gluten free in Italy every day.

When it comes to grocery shopping, I’ve been doing it the Italian way. Italians are very particular about the freshness and quality of their foods, so they sell fruit and vegetables at the frutteria, meats and cheeses at the alimentari, and everything else at the regular old grocery store. Gluten free labeling is considerably more prominent in the average Italian supermarket than it is in the U.S, but it still takes extra time and effort, nonetheless. The key words, here being “senza glutine,” are often found right near the ingredient listing and/or nutritional facts -- same deal as it is back home.

Fruits and vegetables are extremely affordable here, making the seasonal goodies a regular go-to snack for me. I keep my food cabinet regularly stocked with gluten free pasta (“Le Veneziane” is the most expensive GF pasta but “Schar” will be the best bang for your buck), quinoa (sent to me from home, thanks to mom), rice, and polenta. To these staples, I add various vegetables, beans, cheeses, and meats, making filling and affordable meals. I live in an apartment with four non-GF roommates who also cook in the kitchen, but they use separate utensils and cookware. My study abroad program, ISA, was thoughtful enough to supply me with my own cookware upon my arrival, so I have all of this labeled as “Gluten Free” and have communicated with my roommates about the risks of cross-contamination - they have been nothing but understanding!

I’ve found it to be difficult to find gluten free food bars (like Larabar or KIND) in Rome, so I had my mom send me Costco boxes of them for emergency food situations. I haven’t needed to use them at all in Rome, but they have been lifesavers during weekend excursions when meals such as breakfast and lunch are a little bit “iffy”, consisting usually of sandwiches and pizza.

All in all, living gluten free in Rome has proven to be quite simple! Sure, everything is written in Italian and interactions with the food shop owners often result in awkward broken language. But in true Italian fashion, Romans just want everyone to be able to enjoy good food, including us gluten free eaters!

If you haven't already, be sure to subscribe to this Blog's feed at the top left of the page so you don't miss a thing! Just fill in your email address, and you'll get an email each time a new post -- including one of Julie's -- is published. And if you're just joining us on the "Thriving Gluten Free at College" journey now, you may want to read Julie's past posts (scroll down to view in reverse chronological order).

Gluten Free in Italy: College Student Studying Abroad Has Great Success Dining Gluten Free at Restaurants in Rome

Our "Gluten Free in College" Blogger Julie Bourne joins us this month with a report on the gluten free dining scene in Rome, where she is studying abroad for the semester.

Though it seems like I just left Seattle yesterday, I have already been in Rome for nearly a month. Where has the time gone? I now truly understand what people mean when they tell me to “savor every moment” of my abroad experience since it will be over before I know it. I like to think that I’m taking advantage of every day here. I can certainly assure you that I’m taking advantage of the plethora of gluten free foods available!

It is a common misconception that Italy -- being the decreed land of pasta and pizza -- would be a miserable place for gluten free eaters, let alone those of us with full blown Celiac Disease. Quite the opposite is true: Italy happens to be one of the best options for gluten free travelers due to the prevalence and general awareness of Celiac Disease throughout the country. Before the age of seven, Italians are tested for a variety of diseases and allergies (Celiac Disease included), so nearly everyone who has developed it by that point knows it. (Therefore, the average time one waits before a proper diagnosis in Italy is far less than the average diagnosis lag time of “11 years” adult Celiacs in the U.S. deal with.)

Restaurants chefs are almost always trained to accommodate guests who have specific dietary needs, and even pharmacies carry gluten free, food since it is considered a serious medical condition in Italy. Simply put, Italy -- or as far as I know through personal experience, Rome -- is a gluten free heaven.

During my first few days in Rome, I was treading very carefully, having been fresh off the plane from the United States (where you can’t ever be too careful about eating safely). I stuck to restaurants that had been recommended by GlutenFreeTravelSite (find reviews on their Italy page) and various people online who’ve posted locations that are safe for gluten free diners. Some of those recommendations included La Soffita Renevatio, Il Capriccio, and for gelato, Gelateria Fatamorgana. As I quickly became comfortable ordering food from these places, I started to branch out to other restaurants that didn’t necessarily advertise being “gluten free friendly,” but would possibly be able to accommodate my dietary needs. Using the simple phrase, “Io sono celiaca. Posso mangiare qui?” which translates to “I am a celiac. Can I eat here?” I have been able to eat comfortably and happily at every restaurant I’ve stepped in. Even at a sandwich shop that my friends and I went to, the woman who ran the shop offered to prepare for me a (off-the-menu) fresh fruit salad!

A successful recent dining endeavor occurred when my friends and I went out to the Trastevere neighborhood of the city for some dinner and drinks. I had already eaten, so I simply ordered some wine at the restaurant where we stopped.

The waitress asked if I would like something to eat like the rest of my friends. I told her about my dietary health circumstances, upon which she immediately offered up some of the restaurant’s pasta with my choice of sauce, all gluten free! Despite my already full stomach, I didn’t turn this down. Let me remind you that this was a random restaurant that we just stumbled upon, and they just so happened to have gluten free pasta! It’s so easy here, and I’ve truly cherished every time that I leave a restaurant feeling well fed and, more importantly, not sick. My advice? Visit Rome, see the sights, and eat well.

You can read all of Julie's "Thriving GF @ College" posts on our Blog. She joins us each month with advice from living gluten free at her home college of University of Denver -- and now from her study abroad base in Rome.  

Gluten Free in College: Studying Abroad Gluten Free

This month, Guest Blogger Julie Bourne of the Campus Celiac departs for a semester studying abroad in Rome. 

 As I find summer coming to its close, I am preparing for my long-anticipated four-month study abroad experience in Rome, Italy.  From late August to mid December, I will be studying journalism and marketing at the American University of Rome in the historic Trastevere district of the city.  I’m more than just a little excited, to say the least!

The decision to study abroad is a big choice that college students may approach at some point in their time at school. Whether it is the time away from home, the differences in culture and language, or the challenge of meeting all new people, it can be tough to commit to spending a semester or a year abroad. For a student with strict food restrictions, the decision to go abroad is taken to another level of difficulty, as it can be intimidating to go somewhere that may have completely different foods and understanding of allergies than what we have in the United States. However, these students should not feel deterred from the prospect of studying abroad. With just a small amount of research, gluten free students may even find themselves in a place that is more accommodating of their food restrictions than the country they currently live in.

A problem that many students wanting to go abroad face is that they simply do not know where they want to go. If you are in this situation, a good way to narrow down your choices for studying abroad as a gluten free student is to consider the general idea of what people traditionally eat in various countries and cultures. For example, you might find that China uses soy sauce in most of their cooking. Many African countries only use very simple meats, fruits, and vegetables. Countries in the United Kingdom may have somewhat familiar food offerings compared to what there is in the States.  While these are just mere generalizations, it can help you move along with your decision-making.

As I have mentioned before in previous posts, online search engines are one of the best resources you can utilize.  If you are interested in a particular country, use the power of the Internet to gather some information about the gluten free friendliness there. This could be a great time to utilize what GlutenFreeTravelSite has to offer! Using this site, you can find reviews of gluten free restaurants and other businesses all over the world. GlutenFreeTravelSite also has a listing of domestic AND international Celiac Associations and their contact information on the Resources page of their newly re-designed website. I'd recommend contacting a local association or support group in the area you're planning to live/travel. They will have some great first-hand knowledge of local restaurants and markets that are GF-friendly, and they will probably be thrilled to share this information with you! Through your research, you might even find yourself pleasantly surprised about certain places that you might initially have written off as not being gluten free friendly. For example, when I did some research about eating gluten free in Italy, it appeared they have some serious gluten free savvy over there…especially for being the supposed land of pizza and pasta!

If you have already chosen where you would like to study abroad, be sure that you are prepared for your gluten free experience in that particular country. Know how to communicate your need to eat gluten free in whatever language is spoken in your country of choice. Basic phrases such as “I have Celiac Disease” or “I need gluten free food” will come in handy when it comes to eating out. If you are staying with a host family, be sure to communicate with them about your food restrictions so that they can feel prepared for your arrival. It will only work to your benefit if you alert your study abroad coordinators of your food restrictions ahead of time. They might even be able to get you housing with fellow gluten free eaters.

The choice to study abroad is a big decision that should not be taken lightly, but it can also be one of the best decisions you’ll ever make. In speaking with my fellow classmates who have already studied abroad, they have expressed a newfound sense of independence, an appreciation for variant cultures, and a generally widened awareness of the rest of the world. Rather than looking at your Celiac Disease or gluten allergy as a roadblock for studying abroad, look at it as a chance to learn the local language more quickly, become a familiar face at GF-friendly restaurants, or bond with international gluten free folks. With organized research and preparation, you can travel the world to your heart’s content, free of gluten! 

In my next post, I'll let you know about the gluten free dining scene in Rome! Stay tuned...

Julie is a Guest Blogger for the Thriving GF in College series we feature each month on our Gluten Free Travel Blog. You can read her past posts here. 

Help For Celiac and Gluten Sensitive Teens: Selecting the Right College For You

This month, guest blogger Julie Bourne, a rising Junior at the University of Denver and Campus Celiac blogger, shares her advice on the important -- and sometimes overwhelming -- college search process. She advises prospective college students with Celiac or gluten sensitivity on the steps to go through as they begin to consider their top college choices. 

 There is the saying that one must look for the right “fit” when choosing a college. However, selecting a college is not as simple as, say, finding shoes that fit. And for a prospective student with Celiac Disease or gluten sensitivity, this process can prove to be even more daunting. In spite of this, there are several straightforward actions that a gluten free prospective student can take to ensure that they will find the dream college that will give them the happy and healthy experience that they deserve.

I would recommend that a gluten free prospective student to start their search without extensively considering their dietary needs. Gather a list of schools that fit your educational and social preferences so that you have a foundation for further research and decision-making. After narrowing your search down to a list of schools, start researching the gluten free awareness at each school. The best way to do this is by utilizing an online search engine. For example, if you are interested in the University of Southern California, you might search for “USC gluten free”. Spend some time reading up on your finds, and be sure to check out the school’s dining services website. GlutenFreeTravelSite is also building a database of reviews of college dining services, submitted by gluten free college students who review the dining services for their degree of "gluten free friendliness." Check this list to see if some of the schools you're looking at have been reviewed. And please encourage any GF college students you know (or meet) to submit their own reviews!

When vising schools, try to opt for campus tours that include a meal in the dining hall. This will not only be a great opportunity to scope out the gluten free options there, but you can also use this as a chance to meet the need-to-know people in on-campus dining service management. Schedule a meeting with the manager and ask questions such as: “Do you have experience preparing food for students with gluten sensitivity or Celiac Disease?”, “What kinds of options will I have on a daily basis?”, and “Do you take precautions to avoid cross contamination?”. After discussing your needs with management, you should be able to make a decision on whether or not you will feel safe eating in the school’s dining halls.

Last but not least, try to get an idea of the kitchen access within the dorms that you will likely be living in. Will you be in a suite with a full kitchen? Will you be in a double room with a microwave and fridge? Will you have absolutely no access to kitchen appliances at all? Knowing what to expect in this realm will prove to be extremely helpful in deciding what appliances you need to purchase (if any), and it will also give you an idea of whether or not you might plan to cook some of your own meals. If it turns out that a school’s dining hall is not a safe place for you to eat, you should try to reserve a dorm room that has access to a kitchen (most campus Disability Services can be very helpful with special requests such as this).

Though your health will always be of an utmost importance, don’t feel the need to limit your college choices based solely on your required gluten free lifestyle. If you find yourself falling in love with a particular university, go for it! Just about every university’s food services division will be more than willing to work with you, so don’t give gluten the right to be a major constraint on this big life decision. You’ll know it when a college is the one for you and it just seems to “fit”!

Be sure to subscribe to this Blog's RSS feed by entering your email address in the box at the top of the left column above. Then you'll receive future posts by Julie -- at least one per month -- in addition to email alerts when other Gluten Free Travel Blog posts are published. Please also forward this post to any family with Celiac teens approaching college age. 

 

Meet Our New Guest Blogger: Gluten Free College Student Julie Bourne

Gluten Free Travel Blog is pleased to present Thriving Gluten Free In College, a periodic column about the trials and tribulations (but mostly the successes!)  of a typical gluten free college student living on campus. Julie Bourne of The Campus Celiac blog will be sharing her experiences both at her college's "home" campus...and as she embarks on a semester studying abroad in Italy. Please pass this post along to any current -- or future -- gluten free college students you know, and encourage them to follow Julie both on our Blog (you can sign up for our feed on the top of the left column) and on her own Blog, The Campus Celiac. 

It was one week before I was to move halfway across the country to start my first year of college when I was diagnosed with Celiac Disease. This sudden diagnosis seemed to add an extra weight on top of the already stressful circumstance of leaving for college. However, I entered this new chapter of my life with the confidence that this would pose as a learning experience in which I would come out stronger and healthier than I ever was before.

I am a college student entering into my 3^rd year at the University of Denver as a Communications Studies major, and I have been 100% gluten free since August of 2010. I am originally from the Seattle area, but during the school year I call Denver home. When I am not in class, I can be found studying in a coffee shop with friends, cooking up a gluten free meal in the kitchen, or writing for my own blog, The Campus Celiac, a journal of sorts in which I discuss my adventures as a gluten free college student. 

I am lucky to find myself going to college in the relatively gluten-free friendly state of Colorado, but it is not always so easy to maintain a 100% gluten free diet while dining on-campus. Gluten free savvy can be limited in the dining halls, and the usual college dinner out consists of pizza and beer. Obviously, another college staple -- instant ramen noodles -- are absolutely out of the question for last minute meals. Upon my quick realization of this after starting my freshman year, I knew that in order to remain gluten free (and therefore healthy), I would have to take matters into my own hands, but I would also have to understand that my dietary restrictions didn’t have to restrict my overall college experience. After all, at the end of the day, my strict inability to eat gluten ended up being a rather unexpectedly good conversation topic when meeting new people on campus.

The University of Denver is a small school, meaning that it is easy to get to know the dining hall staff (good), but it is difficult for the dining hall to justify making accommodations for gluten free eaters, as we make up such a small demographic within the school (not so good). It is for this reason that I chose to go with the smallest and least expensive meal plan on campus so that I could have a larger budget for doing my own grocery shopping. Sweet potatoes, quinoa, and GF oatmeal have been my main staple foods throughout college so far, as they are all inexpensive yet filling and nutritious (more bang for the buck)! Grocery shopping with those standards in mind has helped me save money without compromising a balanced diet, which is key for staying healthy and sane while at college.

As for the occasional times that I eat in the dining hall, a large portion of the main entrees offered there are not suitable for anyone with Celiac Disease, but a meal can be constructed using food found around the perimeter of the dining hall. The salad bar, the rice cooker, and the steamed vegetables have become my best friends. My usual plate will have a large spinach salad topped with boiled egg, chickpeas, olive oil and lemon juice, a heaping spoonful of steamed rice, and a big pile of roasted veggies (which are usually carrots or broccoli). Of course this meal is a bit healthier and more plant-based than most of my self-cooked meals end up being, but I like eating with the ease of knowing that these foods will not make me ill.

The key to successful on-campus dining is being able to improvise a bit with what is offered while maintaining communication with the dining hall staff. It can be assumed that they would like a students’ dining experience to be as positive as possible, so there is a good chance that they will be willing to work with you in some or many ways to make your experience easier. Also, keep in mind that every college is different, and the levels of gluten free awareness varies across different campuses. Doing research about your campus dining ahead of time on sites such as GlutenFreeTravelSite (which is compiling student-submitted GF reviews of colleges all over the country) will help you feel more prepared and confident as you start out. Familiarize yourself with the dining hall staff, be willing to improvise and stay flexible, and most importantly, spend less time worrying about food and more time enjoying all that college has to offer. After all, college should be one of the best experiences of your life…so enjoy it, gluten free! 

If YOU'RE a gluten free college student, PLEASE submit a quick review of dining gluten free at your own college to GlutenFreeTravelSite. That's our sister website -- full of thousands of user-submitted gluten free dining and travel reviews -- and it's our goal to get all colleges in the U.S reviewed by current GF students. Your feedback will greatly help tens of thousands of GF high schoolers beginning to evaluate colleges. Simply go to Submit Review on our site, and follow the prompts from there. We'll even be choosing a college review to showcase each month as our Featured College Review, and the winning reviewer will receive a prize!