A practical guide to
travelling as a Vegan
or with other dietary requirements
In this guide
01.
A brief guide to different dietary requirements
- Vegan and vegetarian
- Gluten-free
- Common food allergies
- Common food intolerances
02.
Doing your research before you travel with dietary requirements
- Learning the language
- Planning where to eat
- Taking snacks with you
- Vegan travel apps
- Mistakes to avoid
03.
Vegan-friendly destinations
- Vegan travel in Asia
- Vegan travel in Africa
- Vegan travel in South America
- Vegan travel in North America
- Vegan travel in Europe
- Staycations in the UK
04.
Useful links and resources
Veganism is on the rise.
1.16% of the population of Great Britain were vegan in 2019, compared to 0.25% in 2014, with the UK launching more vegan products than any other nation in 2018.
Our understanding of different dietary requirements is also increasing. For example, many people have to or choose to restrict or eliminate gluten from their diet. Food allergies are another concern. There are at least 10 fatalities every year in the UK as a result of food allergies. And it’s believed these figures could even be smaller than the real picture.
But what is it like to travel when you’re a vegan, or if you have dietary requirements? It’s something anyone must consider before going on holiday: what food will I be able to eat? And it’s especially important to think about if there are foods you need or want to avoid.
This guide will outline some of the leading destinations where vegans can enjoy travelling with greater ease, as well as providing advice for anyone who has dietary restrictions and has to take additional care when deciding what to eat.
In 2020, almost every top UK supermarket has its own vegan range.
Source: The Grocer
01.
A brief guide to different dietary requirements
Things are very different now to how they were at the start of the century. While you might have found the occasional vegetarian option on a menu in 2000, they’re now a requirement for any restaurant looking to succeed.
Vegan and vegetarian
Vegetarianism and veganism have been widely adopted by millions across the UK, whether it’s for practical, environmental or ethical purposes. Although similar, there are key differences between them. This table gives a more rounded picture of what it means to have different dietary requirements within the vegan and vegetarian umbrella.
By 2021, it’s predicted that as many as 12 million people will eat a meat-free diet.
Source: The Vegconomist
Vegan
Doesn’t consume anything deemed an animal product. This includes meat, fish, eggs, dairy and animal byproducts like honey.
Raw food vegan
Doesn’t consume meat, fish, eggs, dairy, animal byproducts, or anything cooked at 40.5°C or above.
Lacto-ovo vegetarian
Doesn’t eat meat or fish, but will consume eggs and dairy products.
Lacto vegetarian
Doesn’t eat meat, fish or eggs, but will consume dairy products.
Ovo vegetarian
Doesn’t consume meat, fish or dairy products, but will eat eggs.
Pescatarian
Doesn’t eat meat, but will eat fish.
Flexitarian
Eats a mostly vegan or vegetarian diet, but will occasionally consume meat, fish or other animal products. For example, a flexitarian may cook vegetarian meals at home, but order a meat or fish dish at a restaurant.
Increased availability and this range of choices may explain why there’s a higher percentage of vegans and vegetarians in the UK than before.
A shift in dietary attitudes is also being observed across the globe. In analysing Google search trends, Chef’s Pencil found that the following countries were the most vegan-friendly in the world, as of 2020:
| 1 | United Kingdom 100 searches a day |
|---|---|
| 2 | Australia 87 searches a day |
| 3 | Israel 84 searches a day |
| 4 | Austria 82 searches a day |
| 5 | New Zealand 81 searches a day |
This suggests larger numbers of consumers are interested in cutting out meat and dairy products.
Gluten-free
But not all diets are a choice. Some are necessary for medical reasons. Coeliac disease is a condition where your immune system attacks your tissues when you eat gluten, damaging the small intestine and preventing you from taking in nutrients. Gluten is a dietary protein found in wheat, barley and rye.
As well as damaging your gut, coeliac disease has uncomfortable and sometimes painful symptoms, such as diarrhoea, stomach ache, bloating and fatigue.
People with the disease must adopt a gluten-free diet in order to stay healthy, avoiding foods such as bread, cereal, crackers, pasta, noodles and baked goods in favour of alternatives. These are normally found in the “Free from” aisle in supermarkets and do not contain any wheat, barley or rye.
Some of the most popular ingredients in gluten-free products include:
- Maize
- Buckwheat
- Amaranth
- Soya
- Urad flour
Research by Mintel found that 22% of UK consumers who previously suffered from a gastrointestinal issue said that changing to a gluten-free diet had a positive impact on their health.
It’s estimated 1% of the UK population has coeliac disease, although just 24% of that group are ever diagnosed.
Source: PSNC
Common food allergies
It’s not uncommon for people to develop allergies to certain foods. Research has found that over 20% of the UK population are affected by one or more allergies.
Another study shows that younger people are developing allergies more regularly than in the past:
This might be because we consume more of the food types which commonly trigger an allergic reaction. Food types people are most often allergic to include:
- Dairy (12% of allergies)
- Nuts (10%)
- Eggs (5%)
- Crustaceans (5%)
- Fish (3%)
What happens when our bodies experience a reaction?
It takes four steps from consuming food to someone feeling their skin begin to itch or their tongue swell:
IgE antibodies
(produced by your immune system)
are formed, before attaching to a mast cell
Allergens then dock on to the antibodies
The mast cell is activated, releasing histamine
Your body begins to experience an allergic reaction
Common signs of a reaction include:
- Sneezing, itching and a running or blocked nose
- Itchy, red eyes which water
- Wheezing, a tight chest or excessive coughing
- An itchy red rash anywhere on your body
- Swollen lips, eyes, tongue or face
- Stomach pain, feeling sick or vomiting
While some allergies will be relatively mild, more extreme scenarios might cause someone to go into an anaphylactic shock. In these instances someone’s airwaves can be blocked, leading to difficulty with breathing.
Call 999 if you or someone else go into anaphylactic shock.
Common food intolerances
A food intolerance isn’t the same as an allergy, although they are similar. An allergy can trigger a reaction which affects your internal organs, whereas an intolerance is not as life-threatening. Often, it’s your digestive system which is hit hardest.
Some of the most common food intolerances are to foods like dairy products, eggs and nuts. But according to the NHS, additives, chemicals and other forms of contaminants are a more common type of trigger for intolerances:
- Caffeine
- Alcohol
- Monosodium glutamate (MSG)
- Artificial sweeteners
- Artificial food colourings and preservatives
See a specialist if you think you have a food intolerance, or if you have several sudden and severe reactions to a certain type of food. Your GP will be able to refer you.
02.
Doing your research before you travel with dietary requirements
As with any type of holiday, it’s important to plan ahead. You need to know whether your dietary requirements can be catered for and what you can expect.
Do some research before you head away. It might feel like a hassle right now, but it can have a huge impact on the success of your holiday and will give you peace of mind.
Learning the language
Picking up some simple phrases in the language spoken in your destination can be useful. The last thing you want is miscommunication when it comes to your diet.
It’s important to be clear about what your exact requirements are. While a lot of places are now familiar with the concept of being vegan, some might still try to offer you eggs or other animal products.
If all else fails, find out what the literal translation of the word “vegan” is. Live Kindly provides a detailed description of this for the 10 most commonly spoken languages in the world.
The Flaming Vegan has their own 50-word checklist for some of the most important keywords vegans are likely to need on their travels. It might take a bit of time before your trip, but throwing them into a translation tool could be a real timesaver while you’re on holiday.
Helpful phrases
Translation language:
- Do you have a vegan/vegetarian/dairy-free menu?
- ¿Tiene un menú vegano / vegetariano / sin lácteos?
- I am vegan, what can I eat here?
- Soy vegana/vegano, ¿qué puedo comer aquí?
- Does this dish contain meat, eggs, fish, dairy or other animal products?
- ¿Este plato contiene carne, huevos, pescado, lácteos y cualquier otro producto de origen animal?
- Does this vegetarian dish have any other animal products?
- ¿Este plato vegetariano contiene algún producto de origen animal?
- Can you make the same dish without meat or dairy?
- ¿Podría hacer el mismo plato sin carne ni lácteos?
- Do you have vegan wine here?
- ¿Tienen vino vegano aquí?
- Do you have a vegan/vegetarian/dairy-free menu?
- Avez-vous un menu végétalien / végétarien / sans produits laitiers
- I am vegan, what can I eat here?
- Je suis végétalien, que puis-je manger ici?
- Does this dish contain meat, eggs, fish, dairy or other animal products?
- Ce plat contient-il de la viande, des œufs, du poisson, des produits laitiers ou d'autres produits d'origine animale?
- Does this vegetarian dish have any other animal products?
- Ce plat végétarien contient-il d'autres produits d'origine animale?
- Can you make the same dish without meat or dairy?
- Pouvez-vous préparer le même plat sans viande ni produits laitiers?
- Do you have vegan wine here?
- Avez-vous du vin vegan ici?
- Do you have a vegan/vegetarian/dairy-free menu?
- Avete un menu vegano / vegetariano / senza latticini?
- I am vegan, what can I eat here?
- Sono vegano, cosa posso mangiare qui?
- Does this dish contain meat, eggs, fish, dairy or other animal products?
- Questo piatto contiene carne, uova, pesce, latticini o altri prodotti di origine animale?
- Does this vegetarian dish have any other animal products?
- Questo piatto vegetariano contiene altri prodotti di origine animale?
- Can you make the same dish without meat or dairy?
- E’ possibile avere lo stesso piatto senza carne o latticini?
- Do you have vegan wine here?
- Avete vino vegano qui?
- Do you have a vegan/vegetarian/dairy-free menu?
- Έχετε μενού για Vegan/Χορτοφάγους/χωρίς γαλακτοκομικά προϊόντα?
- I am vegan, what can I eat here?
- Είμαι Χορτοφάγος. Τι μπορώ να φάω εδώ?
- Does this dish contain meat, eggs, fish, dairy or other animal products?
- Περιέχει αυτό το πίατο Κρέας, Αυγά, Ψάρι, Γαλακτοκομικά ή άλλα ζωικά προϊόντα?
- Does this vegetarian dish have any other animal products?
- Μήπως αυτό το Χορτοφαγικό πιάτο περιέχει Ζωικά προϊόντα?
- Can you make the same dish without meat or dairy?
- Μπορείτε να φτιάξετε το ίδιο πιάτο χωρίς κρέας ή γαλακτοκομικά προϊόντα?
- Do you have vegan wine here?
- Έχετε κρασί για Vegan?
- Do you have a vegan/vegetarian/dairy-free menu?
- Vegan / vejetaryen / süt içermeyen menünüz var mı
- I am vegan, what can I eat here?
- Ben veganım, burada ne yiyebilirim?
- Does this dish contain meat, eggs, fish, dairy or other animal products?
- Bu yemek et, yumurta, balık, süt ürünleri veya diğer hayvansal ürünleri içeriyor mu?
- Does this vegetarian dish have any other animal products?
- Bu vejeteryan yemeğinde başka hayvansal ürünler var mı?
- Can you make the same dish without meat or dairy?
- Aynı yemeği et veya sütsüz yapabilir misin?
- Do you have vegan wine here?
- Burada vegan şarabınız var mı?
Planning where to eat
A lot of people plan where they want to eat in advance before a trip. It’s part of the fun. It’s doubly important to do this if you have dietary requirements.
While the days of being forced to order chips and a large side salad are behind us, vegan options are still less common in more traditional restaurants. Turn to online platforms before your trip to find places you know will cater to you.
The best planning tools for vegan travellers include:
Happy Cow
Arguably the most extensive list of vegan restaurants currently available online, Happy Cow has been a lifesaver for thousands of vegan and vegetarian holidaymakers in the past few years. You can narrow your search by country, city, region or even a local postcode to find dining options which suit you.
Other travellers often leave reviews – read through these before making your final decision. Contact information is also provided where applicable, allowing you to make reservations before you go.
Tripadvisor
A tried-and-tested favourite, TripAdvisor provides lists of the best vegan-friendly options for thousands of destinations.
The benefit of using one of these lists is the scale and variety of restaurants to pick between. However, some of these restaurants only have one or two vegan dishes on an otherwise meat-heavy menu.
Read reviews from other vegans first, as – unlike Happy Cow – the site is not set up for people with dietary requirements as the default.
Foodsaurus
This app will help you plan your vegan food shop by translating food labels into a language of your choice. It’s available offline too, which is useful if you can’t access secure wifi or local data.
Make a list of snacks to look out for
Let’s face it, we all love snacks. They’re a useful boost of energy and are often delicious. Here are the light bites to look out for when you need something to get you through the hours between lunch and dinner.
Fresh fruit
Fresh fruit is a popular option for long road trips or days out, and it’s easy to find great-tasting varieties while you’re abroad. Their natural sugars will give you the energy you need to sightsee and are a good source of vitamin C, which helps keep cells, skin, blood vessels, bones and cartilage healthy.
Hummus with vegetables and crackers
Another tried-and-tested favourite of veggies and vegans the world over. Hummus is packed with protein, fibre, vitamins and minerals, and can control blood sugar levels. Keep in mind that hummus is made from sesame, which is a common allergen. Be sure you’re cleared to consume it before you give it a try.
Homemade energy bars
While it takes a bit more prep, making energy bars or bites before you go, or at your self-catered accommodation, is easier than you might think. Popular core ingredients include gingerbread, oatmeal, apricots, lemon and coconut. Mix and match flavours you love to find the best combination.
Roasted chickpeas
Chickpeas are beautifully versatile, and can be spicy, sweet or salty, depending on the flavours you choose to roast them with. They make a great alternative to highly processed snacks like crisps.
Vegan muffins
Eating a vegan diet doesn’t mean you don’t get to treat yourself. Muffins are not only delicious, but can be made with healthier ingredients for those looking to fuel your adventures for longer. Good options include apple oats, blueberry, lemon and anything with almond butter.
Vegan travel apps
Technology has made going on holiday much easier for everyone. It can also play a part in ensuring you find the kinds of food you’re allowed to eat.
Vegan travel apps include:
The world is a very different place to how it was 20 years ago. The evolution of technology in this time has catered to many different demographics – and vegans are no exception. Try out these apps if you want to make your holiday just that little bit more stress-free.
Mistakes to avoid
If it’s your first time travelling with dietary requirements, you might not know what pitfalls there are to fall into. Here are some of the most common mistakes people make.
Booking accommodation without a kitchen
Your hard work in the research stage should ensure you find enough places to eat, but it’s wise to have a back-up option. Having your own kitchen gives you the freedom to whip something up in an emergency – and there are plenty of excellent self-catering accommodation choices out there.
Leaving essentials behind
Things like B12, probiotics and coconut oil are always worth having in your travel bag. If you do forget them, don’t panic. Most countries have some kind of health store which you can visit.
Avoiding a restaurant
Just because a restaurant has lots of meat options, it doesn’t mean you should exclude it altogether. Don’t be afraid to get in touch with a business that looks promising, and ask if they can change a dish around to make it more vegan-friendly. It could be that only one ingredient in a really tasty-looking recipe isn’t vegan. Most places will be happy to accommodate you.
Keep all of these errors in mind before you travel. It could make a huge difference to the ease of your trip.
03.
Vegan-friendly destinations
Some places are easier to find vegan food in than others. Whether that’s because of cultural beliefs or just different crop and farm production in those areas, it can make finding what you can (and want) to eat a challenge.
The good news is, no matter where you are in the world, there’ll always be something you can have. Let’s take a closer look at the ins and outs of travelling as a vegan in different corners of the globe.
Vegan travel in Asia
Asia is something of a haven for vegan travellers, with hundreds of spots to choose from in most cities. However, that doesn’t mean you can expect to find something on every street. Some of our best advice for any vegan holiday in the East includes:
Immerse yourself in the culture
Being vegan is a way of life for some in Asia. Visiting areas like temples and spiritual communities when you travel gives you the chance to experience the local vegan lifestyle a little differently.
Have a back-up plan
It would be overly optimistic to assume everywhere you go will cater to your dietary requirements. Always have a back-up plan, in case you get unlucky and can’t find anything.
Budget
Asia also has the reputation of rightly or wrongly being cheaper than a lot of other destinations. While that means you can save a bit of cash, it’s foolhardy to assume you can experience the whole holiday without focusing at least a little on what you’re spending. Set a budget before you go.
Best spots for vegan food in Asia
Chiang Mai
THAILAND
This area has a wealth of all-you-can-eat vegan buffets, plus a variety of restaurants which take traditional Thai dishes and give them a vegan twist. You can even find dairy-free cheesecake and vegan brownies at the Free Bird Cafe.
Chennai
INDIA
Dario’s in Chennai gives you the chance to try Italian-style vegan pizza or pasta. Elsewhere, the Cream Centre is the perfect spot to sample traditional vegan Indian food. In truth, anywhere in the south of India is a great option.
Taipei
Taiwan
You can find a whopping 600 vegan restaurants in this area – where as many as 14% of people in the country don’t eat meat. There are 57 vegan restaurants in Taipei alone, where you’ll even be able to find vegan hot dogs and burgers.
Bali
Indonesia
Given this city is the birthplace of the meat-friendly alternative tempeh, it’s no surprise there are a wealth of options available. A popular favourite is the Seas of Life Cafe, where you’ll find a real mix of dishes.
Vegan travel in Africa
Most parts of Africa make it somewhat easy to find vegan food. Once again, it’s important to have a plan of action before you head to any country on the continent.
Don’t be put off by chains
While the likes of McDonalds might seem like an obvious place to avoid for most British vegans, the ingredients are slightly different in Africa. Their chips aren’t cooked in any kind of beef fat, while the veggie burger (without mayo) is completely vegan.
Try a vegan safari
Talk to your tour operator to see if there are any vegan options available while out on safari. You can even find specialist operators who have a vegan-specific theme.
Ask what the food is cooked in
While the food itself might be vegan, it isn’t guaranteed that it’s being cooked in vegan-friendly ingredients. Check with the chef to see how they prepare the food.
Best spots for vegan food in Africa
Okavango Delta
Botswana
This fantastic region of Botswana provides travellers with some of the most unique sights and sounds on Earth. There are hundreds of vegan options here, with many people adopting the lifestyle.
Marrakesh
Morocco
Anyone travelling to the Moroccan capital would be remiss to not try something from a falafel stand. This popular treat is a favourite amongst vegans, and can trace its heritage back to this part of the world.
Island Hopping
Cape Verde
Jumping between islands is the way to go. You can find the traditional dish of capucha here – a slow-cooked stew of corn, with beans, sweet potato and other delicious ingredients added.
Vegan travel in South America
South America has a very meat-heavy diet, making it a slightly more troubling location for staunch vegans to travel to. But don’t worry. There are still plenty of places you can check out, as well as a few simple steps to follow in order to make the most of your time away.
Know the foods to look for
With fewer options available to you here than in other parts of the world, it’s vital to know where and what to look for. Recipes based around quinoa, avocados and beans are the way to go in South America.
Rely on apps
We’ve already seen just how important the likes of Happy Cow can be for vegans struggling to find anywhere to cater to them. These apps can be your best friend at a time when you really have no idea where to eat.
Consider going raw
While it might not be your first choice, sometimes it’s easier to avoid anything which has been cooked. You’ll have the guarantee that what you’re eating is vegan, while also cutting down on the calories.
Best spots for vegan food in South America
Buenos Aires
Argentina
While it might be the steak capital of the world, that doesn’t mean you can’t also find a variety of delicious, vegan-friendly options. In fact, there are as many as 322 places where you’ll be able to find at least one vegan option.
São Paulo
Brazil
Likewise, this affluent Brazilian city provides visitors with a wide variety of options. At Gran Vegano, you’ll find a delicious burger which is designed to look like the real deal. It’s very convincing.
Medellín
Colombia
Anyone looking for a taste of traditional Colombia would do well to head to the fantastic restaurants in the city of Medellín. Justo, Kai and Dharma are all must-visit spots.
Vegan travel in North America
North America has been at the forefront of the vegan revolution since it began. As they speak English, it’s pretty easy to navigate your way around the region. That said, you can still benefit from following some simple basics.
Look for spots on social media
Channels like Instagram, Twitter and Pinterest are a great way of finding vegan cafes and restaurants to try. Look for restaurants using relevant hashtags, or even by just typing in key terms like “vegan food”. Don’t forget to read the reviews.
Try something new
While you know you can play it safe in a continent like North America, that doesn’t mean you always should. Use the variety on offer to try something new, or revisit an old favourite dish.
Best spots for vegan food in North America
Seattle
USA
You can find all sorts of fantastic eateries in the northern city of Seattle. Whether it’s a Thai red curry at Araya’s Place, or the faux-chicken “Warlock Sandwich” at the Wayward Vegan Cafe, there’s something for everyone in this forward-thinking metropolis.
Toronto
Canada
Fans of all vegan culinary styles will be pleasantly surprised with a trip to Canada’s largest city. Try a raw pasta dish at Rawlicious, eggplant in ginger sauce in Commensal or beer-battered tofu at Fressen. Whatever your meal of choice, you’ll be in for a treat.
New York City
USA
One of the most famous cities in the world, NYC has been at the forefront of the vegan revolution since day one. There are countless amazing places to dine, but we’d recommend trying the pumpkin noodles with sauteed vegetables at HanGawi.
Vegan travel in Europe
Europe is another continent boasting a huge variety of vegan options for travellers. And with so many different countries offering unique culture and food, there’s a lot to keep in mind before a trip to any of the major cities.
Check out dedicated restaurants
The beauty of a trip to Europe is the diversity found throughout each individual country and city. There are a plethora of restaurants dedicated to providing solely vegan food for diners, meaning you have a lot more freedom when it comes to tailoring your search.
Budget for at-home meals
Unfortunately, prices in this part of the world tend to be higher than in Africa and Asia. That means you might want to spend some of your journey cooking meals from your accommodation, instead of eating out every night. This not only saves you cash, but also puts the choice of what you want to eat back in your hands.
Explore local markets
There are plenty of dedicated market stalls littered throughout Europe, such as the Budapest Central Market Hall, where you’ll be able to find all sorts of local produce, and the market at Piazza delle Erbe, Verona, where you can snack on locally grown fruit.
Best spots for vegan food in Europe
Berlin
Germany
One of the most culturally diverse cities on the continent, Berlin has a staggering 83 vegan restaurants. It’s for this reason a lot of people call the German metropolis “the vegan capital of Europe”. You’ll be able to find vegan shoe shops, donut stores, a kebab shop and even a vegan shopping centre.
Paris
FRANCE
French food is loved the world over, but did you know you can find a vegan option of pretty much any type of food they offer? VG Patisserie is one of the best spots to try out, where you’ll be able to find a variety of sweet treats.
Prague
Czech Republic
While it might be a lot smaller than most of the other popular destinations for vegan travellers, there’s still lots of fantastic eateries to check out. Stretcha is one of the best. This cafe only hires previously homeless or rehabilitated prisoners, giving them a second chance in life.
Gothenburg
Sweden
It’s an eco-conscious city, with most eateries in Gothenburg boasting one vegan option on the menu at the very least. Raw food vegans will enjoy dining at Open New Doors, while there are plenty of snacks available at Happy Vegan.
Staycations in the UK
Who says you need to leave the UK to have a good time? There are plenty of amazing spots to visit on British shores. What’s more, there are tonnes of places where you can go for delicious vegan food. Some of the best include:
Brighton
This city in the south of the UK has housed at least one vegan restaurant for the last 30 years. Always at the forefront of political awareness, Brighton is a must-visit for anyone looking for delicious food which matches all dietary requirements.
Newcastle
This large North-Eastern city has a strong vegan community, even going as far as to host their own Vegan Festival every year. Junk It Up is a popular option amongst foodies in the area. The restaurant allows you to indulge in plant-based bites like pizzas, nachos and kebabs.
Leicester
There are over 53 incredible vegan spots to choose from in Leicester. The best place to check out is Healthy Louise. It’s a great spot on a budget, because you’ll be able to find everything for under £10.
Bristol
Persian-inspired cuisine is the call of the day in the city of Bristol. You can pop into the Koocha Mezze Bar for a mix of fantastic food and cocktails.
Keep these destinations in mind if you’re thinking about a holiday with a vegan twist. But remember, only travel if restrictions in your area allow it.
04.
Useful links & resources
We’ve covered a lot in this guide, but there might be more you’d like to know about planning a holiday as a vegan. You can learn more by checking out these useful secondary sources.