Traveling With Dietary Restrictions

Don’t let food allergies stop you from enjoying all of Central America’s delicious cuisines! Learn how to navigate local menus, pack safe snacks, and explore safe ways to experience the region’s culinary delights while traveling with dietary restrictions.

Exploring new cuisines is one of the great joys of travel, allowing you to experience another culture through the local food. But for those with dietary restrictions due to food allergies, intolerances, or other medical needs, dining out while traveling can be fraught with risks. Thankfully, with some preparation and vigilance, you can still savor the culinary delights of your destination safely.

Central America, with its blend of indigenous, Spanish, African, and Caribbean influences, offers a awe-inspiring array of flavors and dishes for foodies. From Costa Rican picadillos and Belizean cow foot soup to Panamanian sancocho, Central American food is more than just the rice and beans you might expect. The thing is, though, traditional preparations often make liberal use of potential allergens like nuts, dairy, wheat, shellfish, and more. Cross-contamination in restaurant kitchens is also a constant concern.

For travelers with celiac disease, nut allergies, lactose intolerance, or other restrictions, navigating Central American menus and communicating your needs can be challenging, especially when faced with a language barrier. A lack of awareness about certain dietary requirements on the part of restaurant staff can further complicate matters. But with some key strategies, you can dine confidently and focus on savoring flavors rather than worrying about potential reactions.

Travelers with the kind of dietary restrictions mentioned above need to think of food like medicine and the potential side effects you see on the packet or listed in a super-sped-up voice in the commercials. You know, where they say things like, “the side effects of Ozempic or include pancreatitis, hypoglycemia, etc…” (by the way, if you are affected by Ozempic’s side effects, seek medical attention).

Below, we outline five steps to help you safely enjoy Central American food while keeping your health concerns front and center.

What’s your favorite hangover food? I guess it depends where you are. What works in Panama is a hearty, steaming bowl of sancocho…https://t.co/tBuvLHiTGa #panama #sancocho pic.twitter.com/gDQutrqnDX

— Central America Living (@VidaAmerica) August 9, 2018

1. Research Thoroughly Before Your Trip

Proper research and planning are critical first steps for those with dietary restrictions traveling to Central America. Identify which local cuisines and dishes may contain your allergens or restricted ingredients. Study up on ingredients used in regional specialties. Make a list of restaurants at your destinations that cater to your specific needs. Many cater to vegetarians, celiacs, or have nut-free menus. Check their websites and reviews thoroughly. Learn the Spanish words for your restrictions to communicate more effectively. Print out dietary requirement cards or keep them handy on your phone to show servers.

2. Pack Safe Snacks and Meal Replacements

Even with preparation, you may find yourself in situations with limited safe meal options while traveling. Pack a supply of non-perishable snacks and meal replacements to carry with you. Possibilities include protein bars, dried fruits and nuts (if no nut allergy), trail mixes, beef jerky, powdered peanut butter, oatmeal packets, protein powder, and nutrition shakes or drinks. Bring enough daily portions in case you can’t find safe restaurant food for a while. A small portable cooler can be useful for fresh items during transit days.

3. Communicate Clearly at Restaurants

When eating out in Central America, don’t be afraid to ask very specific questions about ingredients, cooking methods, and risk of cross-contamination. Clearly explain the severity of your restrictions up front. If language is an issue, show your dietary requirement card and pantomime your needs. Translation apps can also help bridge the gap. Don’t be embarrassed to have servers double-check with chefs on ingredients if you’re unsure. For severe allergies, request the food be cooked in clean pans using fresh utensils. Observe kitchen practices closely. It’s better to err on the side of caution if you cannot get clear answers about potential allergen exposure.

It’s worth pointing out here that if you’re in a rural area, or somewhere off the beaten path, you might get a lot of blank looks in Central America when talking about this stuff. If your dietary restrictions can seriously affect your health, please stick to hotel restaurants and more upscale eating spots in touristed/well-visited areas. You’ll have a better chance of the staff speaking English this way, too.

4. Learn Basic Food Preparation Methods and Where To Shop

While restaurants allows you to experience local cuisines, oftentimes the safest option is cooking for yourself, especially during longer stays. Before you travel, spend some time learning basic Central American food preparation methods. You can prepare many Central American staples and get to control all the ingredients yourself. When grocery shopping, focus on stocking up on local superfoods and staples that are naturally free of your specific allergens. Some top choices include:

Corn: Used for tortillas, tamales, pupusas and drinks like atole and pinole
Beans: Black, pinto, and red varieties are dietary staples
Avocados: A rich source of healthy fats and nutrients
Sweet Potatoes: Orange and purple varieties packed with vitamins
Cacao: For homemade hot chocolate and cooking
Chia Seeds: An ancient grain full of protein, fiber, and minerals

With some preparation and stocked basics, you can prepare safe versions of many classic Central American dishes like gallo pinto, pupusas, fiambres, stews, ceviches, and more. Cooking for yourself allows you to experience the tastes and flavors of the region without risking accidental allergen exposure.

Picadillos are a peculiarly Costa Rican delight and our picadillo de papa recipe will take you back to rural mountains of Cartago…#RecipeOfTheDay #CostaRica https://t.co/fqImLTZ9QM pic.twitter.com/Zke6Tr9UZn

— Central America Living (@VidaAmerica) August 30, 2018

5. Connect with Local Support and/or “Foodie” Groups

Before and during your travels, try connecting with local food allergy support groups or communities in your destinations. These groups can be invaluable resources for getting insider advice, recommendations, and tutoring in native food language and customs specific to your dietary needs. Local members can provide guidance on restaurants, dishes, ingredients, and markets to prioritize or avoid completely based on your restrictions. They deeply understand the culinary culture and can offer personal tips and hacks you may not find elsewhere as a visitor.

If you can’t find any local groups like this (or the ones you can find are in Spanish only), head to Facebook and join some of the local expat “foodie” groups like Cooking in Costa Rica. Many members of these groups might well also have dietary restrictions and be able to provide the guidance you need. Connecting with locals allows you to fully understand food traditions, preparation methods, and reduce your risk in unfamiliar environments.