Being Gluten-Free in Australia: 5 Observations on Navigating Dietary Restrictions

For all of you out there with dietary restrictions or allergies, you know just how important it is to have an idea of what you can eat before you travel somewhere new. I was diagnosed with Celiac Disease about a year and a half ago, and I have found that having an autoimmune condition means you are constantly aware of how food and drink are going to affect your physical and mental health. Here is what I have noticed after being gluten-free in Australia for 2 months.

1. The ingredients are fresh, the staff is knowledgeable, and the food is accessible.

I was on an anti-inflammatory diet before coming to Australia, so I was almost strictly making my own meals in America. I knew that this program had planned dinners and outings with the group, so I was prepared to give restaurant food a go while here. I quickly got comfortable with eating out and found that the food is extremely fresh, and most staff members I conversed with had a good understanding of Celiac. Also, when I go grocery shopping, the nutrition labels almost always include a gluten-detection marker that shows up as “nil” if there isn't any gluten detected. The product lists any chance of cross-contamination with products like nuts, gluten, dairy, etc. After eating out in Sydney and making my food, I noticed that my body was responding well to the changes, which was a big relief. 

2. Reaching out to IES Abroad made my experience easier and safer. 

Before I left for Australia, I emailed my program advisor to explain my dietary needs. IES Abroad was already made aware of any conditions, as you will need to provide medical records and a doctor's note before leaving. Still, this extra step is what made the most significant impact on my experience. IES Abroad connected me with another staff member who was able to address my housing needs, coordinate with the Sydney staff, and ensure my safety before I even left for my Summer abroad, like having a safe kitchen to use. While I am confident in my ability to navigate Celiac at home, I knew it would be an adjustment when I was in a new country. Living in a big city with various shops and markets, and in a place like Australia, which prioritizes health and wellness, definitely made my experience a positive one. Even when I visited Brisbane and Cairns, there were options, and IES Abroad helped to ensure I had prepped meals if needed. 

3. It’s not always going to be easy, but don’t isolate yourself because of it. 

Even when you are using apps to find food, researching restaurants, talking to advisors, and being a smart and proactive traveler, there are going to be times when you don’t feel well or can’t seem to find the food that you want. Your peers might not understand the gravity of your allergy or restrictions, which means you might end up eating alone some nights. You might suddenly feel unwell and can’t seem to pinpoint what caused it or how to feel better. You are far away from home, your body is adjusting, and at times, it can feel like the limitations of food dictate your experience. When I had a symptom flare-up or was out with people and was faced with limited or no options, I could feel quite defeated. My best advice is to prioritize your health and focus on feeling better, but a crucial part of this is avoiding isolation. Alone time is important, but I found that when I focused on moving forward and looking toward the next experience with friends, those were the times when I was able to appreciate where I was, because I was able to move through the adversity. 

4. There is power in being your advocate and appreciating the little things in life. 

One of my biggest takeaways from being abroad with Celiac is that there is power in being your authentic self, who should be allowed to advocate for your needs. The people who care most about you will never make you feel bad for voicing your needs, especially when they are health-related. I believe there is true beauty in how Celiac has taught me to appreciate the moments when I find a place with a variety of gluten-free options, and to soak in the moments when I can move and exercise, discover new places with trinkets and memories, and so much more. I think some people might take the perspective that “this does not define you,” where “this” refers to your allergy or condition. I believe there is strength in owning the moments when you need to advocate for yourself. Still, it is equally important not to dwell on the moments that feel like a defeat, and look to the next experience that will lift you, because Australia is full of people and places that make you feel appreciated and alive.  

5. Some practical tips for Sydney specifically 

Now that I’ve shared my broad experience with living in Australia with Celiac, I'd like to offer some practical tips for those of you who venture over to the land down under. First: Don’t be afraid of some chain restaurants. I tried and loved Fishbowl, which is a popular Japanese-inspired health bowl chain that is almost strictly gluten-free. There is a large Asian-influence on cuisine in Australia, given the proximity to Asia, so many restaurants are already pretty close to being entirely gluten-free when the prominent grain used is rice. Second: You will notice that many places label GF on their menu, but I recommend still asking the kitchen, your server, or the cashier about the risk of cross-contamination. Third: Have snacks ready to go. You never know when hunger will strike and you won’t be able to find a quick snack. Sydney usually has convenience stores in most areas of the city and the surrounding areas, but some GF snacks can be a bit pricey, so consider making your snack for a trip. Fourth: Most cafes use the same brand of milk alternatives, which are typically displayed by the register. Check the labels, but I found most milk options to be gluten-free, which pairs nicely with a delicious matcha latte. Fifth: Make sure to treat yourself! Wholegreen Bakery in Sydney is an excellent option if you want a pastry or an Aussie staple like the sausage roll. Nodo in Brisbane is to die for. Also, take advantage of the Acai and Froyo - there are stores in nearly every town, and you will not regret treating yourself to a bowl. 

My ultimate goal for you as a reader is to feel empowered in your decision to go abroad, even if you have dietary restrictions. Australia is a great place to be if you are health-conscious, and I am so glad I ventured out and tried the delicious cuisine Australia has to offer.