The Guide To AIP Travel: Flying

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Traveling while on an elimination diet like the Autoimmune Protocol can be challenging at best. In this series, I will be covering three areas of travel with AIP – road trips, plane trips, and international trips. (If you are more interested in learning about traveling by car, read the first installment of this series on road trips!).

Part 2: Plane Travel

This article will serve as a resource for those who are traveling by plane. Because of space limitations and added complexities going through airport security, traveling by plane can be tricky for those who are on a healing diet. Added to that is the over-stimulation, stress, and exposure to illness that is common during plane travel. Hopefully you’ll find some tips here to both set yourself up food-wise as well as keep yourself healthy.

Why can flying be difficult for those with autoimmune disease?

Less packing space. It’s a pretty obvious observation, but you have way less space when traveling by plane than by car. More and more airlines are charging to check bags and reducing the space overhead and underneath seats. This makes it challenging to bring everything you need to keep yourself feeling well during a trip.

Getting through security. In order to board a plane, you have to go through security where many items are restricted. The biggest barrier for those of us on AIP is going to be the restriction on liquids. This means that it can be difficult (or impossible) to bring certain foods, supplements, or medications with you on the plane. We’ll chat more about this later!

No easy access to food. Most airports have very little options in the way of allergen-friendly food options, even in their convenience sections. At best, you can find a kombucha and some dried fruit. This isn’t going to sustain you if you need to take a cross-country trip though, so some planning ahead is a must.

Overstimulation, lack of space, and exposure to sick people. A lot of people with autoimmune disease (myself included!) are very sensitive to noise and catch illnesses easily when exposed to sick people. In addition, being in a cramped, uncomfortable space without the opportunity to move or stretch can cause flares of swelling, joint pain, and muscle tension.

This list isn’t meant to convince you not to travel by plane – in many cases, the benefits of flying outweigh the downsides (like you get to your destination really quickly in the case of a cross-country flight!). As much as I prefer traveling by car, I still fly 5-10 times per year to work with Angie, speak at conferences, and visit my family, and I think I have a pretty good routine for managing these downsides.

Planning Your Trip

Before we get into a discussion of tools for plane travel and what kind of snacks to pack, there are some things you should think about before you even start planning. Here are some things I consider early on:

Will my accomodation have a kitchen? AirBnBand VRBO are two websites that I use regularly to rent apartments and houses when I travel, paying careful attention to the kitchen and provided tools. I am way more picky about the rental kitchen awaiting me when I fly, since I won’t be able to bring any of my own cooking tools like I do on some road trips. It needs to have a well-equipped kitchen if I plan on doing any cooking.

What kind of grocery store options are available in my travel area and how will I get there? If you are not planning on renting a car, or don’t want to go too out of your way to get ingredients, this should be a big factor in your planning. A lot of big cities have a Whole Foods, which I have found is a consistent place to get ingredients to make AIP meals and I might plan to rent a place close by so I have easy access.

Will I need to bring any of my own ingredients? You won’t be able to pack a lot if you are flying, but especially if you are checking a bag, you can bring some basic cooking ingredients like single-serving packets of coconut oil from Trader Joes and some sea salt. Most rentals don’t have high-quality cooking oils or sea salt, so this can be helpful.

Will I be eating out at all during my stay? If I know there are some restaurants where I am going that can accomodate AIP, this will decrease the amount I’ll need to rely on my own cooking. I investigate options before my trip so that I know what to expect and can pack appropriately.

Things I Always Pack for Plane Travel

I tend to be pretty minimalist and very rarely check a bag, but I do have a few items I love to take with me when I travel by plane.

Earplugs or noise-cancelling headphones. Before I got my Bose Noise Cancelling Headphones, I simply brought a good pair of earplugs to wear on the plane. I can’t tell you how much cutting down on noise improves my travel experience!

Stainless-steel meal container. I usually bring a meal with me on the plane, and my favorite container is the Yeti Rambler 18oz because it keeps food warm or cold for hours and easily fits in my backpack water bottle slot (it does look like a water bottle though, so be prepared to show them your goods as you pass through security). It then doubles as a container for water or tea once you reach your destination.

Food containers. I generally use glass for food storage at home, but I like BPA-free plastic for air travel because it is less weight to carry. If I bring any food items that don’t need to be kept hot or cold, I’ll use these containers.

Reusable bags. You likely have these for grocery shopping, but I like bringing one of the small Baggu bags on the plane with me to carry my meal and snacks.

What food options should I bring on the plane with me?

If I’m flying across the country, I like to bring one “real meal” and an assortment of snack options. I’m not usually a picky eater but I find that I get nauseous easily on planes and like to have at least a couple of snack options in case something doesn’t sound good to me.

My favorite AIP-compliant snacks to bring on the plane:

For your travel meal to eat on the plane, you’ll want to bring something that doesn’t even closely resemble a liquid so you can easily get it past security. A lot of you have contacted me really worrying that your food is going to get taken away, but I’ve never once had this happen.

Here are the two options I usually fly with:

  • Meat and veggies – I usually bring a cooked protein (like ground beef, pork, or lamb, roast chicken, or sliced steak) along with some sauteed veggies. Avoid anything with sauces and instead stick to big, identifiable veggies (like roasted root vegetables, sauteed broccoli, or sauteed kale). Season your meal with dry spices instead of sauces to avoid confusion at security.
  • A hardy dressed salad – You won’t want to dress a salad with any tender greens, but you can make a dressed salad with more hardy greens like kale, cabbage, or brussels sprouts and bring it on the plane to eat already dressed.

But how do you really handle security? Here are my tips for the best chance of getting past security with all of your food.

  • Show them the goods upfront. Take all of your food out of your bags and tell the agents upfront that you are carrying food with you. I usually do this before my items go through the X-ray because my container looks like a water bottle. I usually say “Don’t worry, that’s food, and I’m happy to show it to you if I need to.” Usually this will avoid having all of your bags searched on the other end of the line.
  • Be nice and explain your case. The one time I had an agent try and take away my meal, I calmly explained that I have a medical condition that makes it impossible for me to eat at airport restaurants or the meals provided on planes. Usually this explanation, in addition to showing them the food will help them decide in your favor.
  • Give yourself extra time. If you are worried about being searched or having a confrontation, make sure you get to the airport with time to spare. That way if you have to explain your food, you won’t feel rushed and stressed.

Staying Healthy While Traveling by Plane

  • Stay hydrated! Most people get dehydrated while traveling because of the restriction on liquids getting through security, and not wanting to go to the bathroom multiple times while in the air. I can tell you from experience though, that making an effort to stay on top of hydration helps keep the aches and inflammation down. Plus, those bathroom breaks get you up and moving. I always buy a couple of water bottles in the airport before taking off because they never give you enough on the plane.
  • Get up to stretch and walk around. This is especially important for those who have a history of blood clots, but it benefits everyone to try and get up once every hour or two for a little stand/stretch/walk break.
  • Do some self-lymphatic massage. This video from Massage By Heather demonstrates  a technique I always use when I am traveling. It only takes 5-10 minutes to do a sequence, and I usually repeat every few hours while traveling to encourage lymph drainage from my head and neck, which always gets congested during flights.
  • Dress for comfort. I know dressing up to travel is a thing, but I am so much happier when I opt to be as comfortable as possible. I love merino layers and yoga pants for maximum comfort and temperature variation.
  • Supplement wisely. I always make sure to take extra vitamin D and C on travel days to keep my immune system in tip-top shape in case I encounter any sick people while I’m traveling (inevitable, right?). Sometimes I’ll also add some magnesium to help manage the stress and relax my muscles for the long flights.

Shopping and Cooking Once You Get to Your Destination

Once your travel day is over, it is time to assess the situation where you are staying and procure some ingredients to cook meals during your stay.

Like I said above, you should have already identified what kind of grocery options are available to you. Once you know what you are dealing with as far as kitchen setup, you’ll want to visit the store to do your shop.

Here is a list of items I usually get to cook at rentals:

  • Meat to cook (ground beef, chicken thighs, salmon fillet, etc.)
  • Easy cured protein options (prosciutto, smoked salmon, etc.)
  • Compliant rotisserie chicken (check ingredients carefully here)
  • Pre-washed lettuce/greens
  • Sauerkraut
  • Beverages (kombucha, water kefir, sparkling water)
  • Fresh fruit
  • Veggies for cooking (carrots, kale, zucchini etc.)
  • Bone broth

I don’t like to worry too much about making complex recipes when I travel – I stick to the basics, a meat option, some veggies, and some fermented veggies/beverage to round things out. I much prefer spending my time exploring!

I hope this article has helped open your mind to the possibilities of plane travel while on AIP. When I branched out from road trips to plane trips after my health crisis, I remember feeling overwhelmed and quite stressed at the idea. Like many other aspects of AIP, once I developed a routine it didn’t seem so difficult anymore, and being able to travel by plane to either recharge my batteries or see friends and family that I love had a positive effect on my wellbeing.

Next month, I’ll be back with the third article of this series devoted to international travel!

Don’t miss the first article in this series, The Guide to AIP Travel: Road Trips.

About Mickey Trescott

Mickey Trescott is a co-founder here at Autoimmune Wellness and a co-teacher of AIP Certified Coach. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She has a Master's degree in Human Nutrition and Functional Nutrition, and is the author of three best-selling books--The Autoimmune Paleo Cookbook, The Autoimmune Wellness Handbook, and The Nutrient-Dense Kitchen. You can watch her AIP cooking demos by following her on Instagram.


  • Heather says

    It’s worth mentioning that this is also totally doable if you do NOT have full kitchen access when traveling. For instance, I just attended a conference for work where I was lucky enough for my hotel room to include a mini fridge and hot water heater (a.k.a. a coffee maker without the coffee). Using JUST the mini fridge and some nonperishables I was able to feed myself for four days straight—albeit boring and occasionally protein-heavy meals—but here’s what I brought:

    • Bag of cooked meatballs (also containing a bit of mashed sweet potato and shredded zucchini as a binder for a bit of a carb and veg fix!)
    • Bag of roasted, pre-chopped pork (since I didn’t want to try to bring a knife)
    • Packages of prosciutto and compliant deli-sliced turkey beast
    • A 6x6x1.5” (approx) portion of homemade cauliflower “cheese,” pre-scored into easily detachable cubes
    • (After opening) Can of compliant coconut milk for morning bulletproof tea

    “PANTRY” (a.k.a. hotel room dresser drawers!)
    • Dried fruit
    • New Primal beef thins
    • Wild Zora bars
    • Collagen peptides
    • Raw honey in a travel-size shampoo bottle (fun hack!)
    • Tin Star MCT oil travel packs
    • Trader Joe’s coconut oil travel packs
    • Baby food veggie purée pouches
    • Tea bags

    I did happen to put most of this in my checked bag (since I was going on vacation right after the conference), but you could put almost all of this into a carry on except for the can of coconut milk (put it in travel shampoo bottles instead) and the baby food pouches. Also if you live somewhere hot, freeze your travel coconut oil/MCT oil until right before you leave for the airport! (I was also ready to use Postmates, Instacart, or Amazon to get more food/produce delivered to my hotel if needed, but thankfully I turned out to be over prepared and had MORE than enough! BUT also an option, if you are traveling to an urban or suburban enough area for these to be options! I’ve also heard of people ordering from Thrive Market or Amazon a few days before their trip and having it delivered directly to the hotel.)

    I hope this helps anyone who read the blog post above and felt like some of the advice may have been unrealistic given your travel circumstances! (And if I hadn’t had that mini fridge, a few days of just the stuff from only my non-perishable menu wouldn’t have been the end of the world.)


    Hi there! I’m traveling to Europe in August and I’m trying to figure out how to bring lunch and dinner for myself without it spoiling. Do you put hot or cold food in your yeti? What about freezing a meal and eating when defrosted? The last thing I want is to make myself sick from spoiled food? Can I live for 9 hours on epic bars? Lol

    • Mickey Trescott says

      Hey Heather! My next post will be covering international travel. For long flights, I usually eat a big meal before going to the airport and then bring one big meal – something like a meat patty and vegetables, and tons of snacks. I don’t do anything to keep the food cool, I just bring something simple and fully cooked already and it has always been fine. Hope it helps!

  • Amanda says

    I love this. Thank you. So many good ideas. I just took a long trip and wish I’d used some of these ideas.

    Here’s what I’d second/add. I also have to follow a low histamine and low mold diet, so dried meats and fruits are not an option for me. Also, cooked meats are great but histamine rises rapidly after so don’t keep them too long even if they’re still “good” if you have histamine issues.

    First, approach the security person in a friendly, proactive way. *Make sure to leave extra time because they will go through your bags, but they’re likely to be nice about it. Leave 10-15 mins more to be on safe side.*

    Doctor letter. Just the offer of being able to show a letter from a healthcare provider can go a long way. But if you offer, make sure you have it 🙂

    If you are checking luggage, or if you can find cans 3oz or under, canned fish and chicken can be outstanding options. I travel with a lot of canned wild sockeye salmon and sardines. Fresh lemons or limes can come on board w you. I don’t care for canned chicken but it’s available.

    Smaller cans can go through security, too, if you’re not checking luggage. I’ve never opened a tin of sardines on a plane because I don’t want everyone to hate me. But I’ve done it in airports & whipped up a salad post-security!

    Some pouches for kids – like TJs shelf-stable sugar-free fruit pouches – make good travel food and are TSA compliant.

    You can make & pack your own purees in food containers of 3oz or less but may have to explain them more.

    I use a small, leak-proof silicone cruet for oil when I travel. It is only 2oz. Avail on Amazon but I don’t want to put a link here on your site 🙂

    Baked goods – not suspicious and pretty durable. Lower carb is probably ideal for all of us but some AIP crackers or travel bread or scones packed in airtight containers can be great and last you through a 3-day trip. Cassava, arrowroot, and coconut oil/palm shortening, and either sweet or savory additions, prepped like a cracker or a scone, can go a long way.

    Powdered coconut milk. Awesome stuff. No travel restrictions & you can whip it up anywhere with water or in coffee or sprinkle on fruit to add some fats and flavor. Available organic etc.

    For fresh foods:

    Apples. They take a knocking and last about a week.

    “Rugged”salad, like Angie recommended: I recently traveled and found that halved Brussels sprouts in copious olive oil and some lemon and salt self-marinate to become better and better over several days and stay just fine w/o refrigeration. (Under normal conditions! I don’t mean ina hot car etc.)

    But the best advice – to second Angie – is try to stay near a place where you can buy fresh.

    Finally – I just want to thank you, Angie. I found your site about 1.5 years ago when I was pretty desperate. Ive never commented before so I’ve been an invisible community member. But over this time, I’ve gotten so much good advice, encouragement, and hope here. It has been, and continues to be, really meaningful.

    • Mickey Trescott says

      Thanks for the excellent info Amanda! Great idea about the doctor’s letter, I hadn’t thought of that one before!

  • Fedora says

    Thank you so much for all the practical information you provide. I love your website and podcasts!
    When getting ready for the plane trip, a trick that works for me is freezing strips of cooked chicken breasts (no sauce) or any other animal protein that is easy to eat as finger food along with well seasoned roasted veggies. By the time I am ready to eat, everything is thawed but still cold. Leafy greens like Romaine lettuce or chard travel well and I use them to make wraps. If you don’t have containers or have limited space in your travel bag, it is easy to wrap your food using parchment paper and then place it inside a zipper bag (if you use them.) I’ve never had any problems with airport security or with the food leaking.

    I am so grateful for my healing path and the support I get from you ladies. I have been able to enjoy great vacations with my family such as skiing, hiking, beach, traveling by plane, by car, and even camping all while on AIP! The possibilities are endless…

    • Mickey Trescott says

      I’ve heard from others who have frozen and traveled with food this way before, but have yet to try it! Great ideas and probably a lot more food-safe than what I do, but I figure as long as the food is properly cooked to begin with, it should be fine for a few hours.

  • Suzanne says

    On my most recent international travel experience, I realized I wasn’t supposed have all that produce or meat that I was carrying with me like I usually do. Although, these restrictions are not very clear. I read an article where a woman was fined several hundred dollars because she forgot to declare an apple she got on the plane. International flights are usually longer too and bring food on the plane is essential. Any thoughts or suggestions here?

    • Rachel says

      As far as travelling internationally, I just came back from Spain, Germany, and Poland and here’s what I found out. If you want to bring food from the US to say, Spain, from what I experienced is that they don’t care what you bring with you into the country, it’s when you leave those countries and come back into the US it’s a pain in the butt going through customs. Countries differ though. Going into England or to Germany directly from the US may be more strict than Spain was. However, traveling in between countries in the EU is pretty easy with no food checks at all since their standards are regulated. The only issue is how heavy your checked bags can be. So – eat everything that you bring with you at your destination or throw it away before you enter back into the US to avoid any issues.

      When I flew internationally, I used two Yetis like Mickie and made myself two full meals dried seasoned meat and veggies sauteed together and I had no issues getting it through TSA. I also packed in my carry on coconut oil packets and a bunch of Epic meat snacks. I bought a cut up fruit cocktail at a convince shop inside the terminal and filled up a Brita bottle with water a few times. You can get them past TSA by leaving them empty and then filling them up at a fountain or in a bathroom once you get through security. I also researched which water in what country was potable before doing that. For Poland I only drank bottled water but in Spain and Germany I filtered it out of the tap.

      I also brought stable probiotic capsules and vitamin D with me to try to keep my immune system functioning, which it did and I didn’t even get a head cold after 2 weeks of constant travel! I also put a little bit of marshmallow root into my water and drank it on the plane to keep from getting too dehydrated, but if you want to try this, test it on yourself BEFORE you do it on the plane to see how you react to it. Noise cancelling headphones, a neck pillow, and a sleep mask are a must for overnight international flights! Try to sleep as much as you can since sleep deprivation will cause a flare – it does in my case at least.

      Thanks for the post Mickey!

      • Mickey Trescott says

        Great tips Rachel! My next post is on international travel – I’m so happy you were able to make it work for you!

    • Mickey Trescott says

      Suzanne – you won’t go through customs until you reach your destination, so eat it before you get there! That is what I do with anything that is fresh.

  • -I would definitely invest in noise cancelling headphones, but get the Plane quiet pro platinum, just as good as the Bose and they are about $50.
    -get a really good sleep mask, 40 Blinks or Daydream.
    -I also mostly go to air-bnb’s for the kitchens! I often have pre cooked and frozen foods in a small cooler bag in my check in luggage. Even on long trips it works great, still cold or even frozen on arrival.
    -Always have medical tags/ esculapus signs on your bag with medications. It looks professional and convincing.
    – Some people I know did have had food confiscated for no real reasons. I have never had it happen, besides snacks I also have one, or for long trips, two, cute japanese bento boxes for meals. Nobody ever even looked into them, they just don’t look like food containers. Stewardesses are often quite accommodating in putting your food/medicines in the fridge during the trip.
    There are also tiny bottles for soy sauce for Bento’s which are also great for vinaigrettes.
    -I also carry my ndt and B12 vials, and needles and syringes and so I need to tell security beforehand that I am suffering from a medical condition and carry medication which cannot go through the x-ray machine. This has never been a problem.
    -I do not drink tap water so I always buy a large bottle once through security. On intercontinental trips I always get gallons of water from the flightcrew. (always be nice and smiling to the flightcrew and try to make their day good, it’s a hard job and they are mostly lovely people)
    -besides moving your legs wear support stockings.
    -For those addicted to tea, bring one of those small immersion water heaters, and a large cup for making tea.

    • Mickey Trescott says

      Great tips Aafke! Sounds like you got your routine down 🙂

  • Danielle says

    I’m currently traveling, this is my first big trip since beginning AIP. Mickeys travel tips on IG last month encouraged me that travel is still possible. I parked Epic bars, Wild Zora bars, a few cans of Wild Planet Tuna. I used old prescription containers to store some supplements to avoid having to take the whole bottles. I bought some lox when I arrived and I found a place right by my hotel that has green juices and salads for really cheap.
    Something to be aware of is that one airport security stop asked everyone to pull all food items out of bags, and another security check point flagged my bag with the Epic bars and searched it. They didn’t take anything thankfully.
    Travel isn’t easy and I’ve had days I didn’t feel great, I ate wrong, my schedule way off, I didn’t take my thyroid med on time, but seeing the world, seeing nature and other cultures is too great to miss.

    • Mickey Trescott says

      Danielle – I’ve had a similar experience with security checking out the food, but never giving me trouble about it. It never hurts to be nice and explain your situation. Glad you were able to make it work for you and got to experience something!

  • Laura says

    I travel by plane a lot for work.I usually freeze my food in Pyrex. It’s heavy but easier for security b/c they can see what us in the containers. TSA complimented me on freezing everything as it makes it easier for them. I don’t take it out of my carryon bag in advance, but they usually pull it for extra screening. I’m careful not to pack anything with a liquid sauce, as that can be a problem if it melts. I usually take beef patties, chicken, sweet potatoes, Brussels sprouts, turnips, kale & collard geeens. All freeze well. Just bought a Hot Logic mini-oven to take overseas since I won’t be able to bring food. That should be interesting!

    • Mickey Trescott says

      Great tip about freezing, and let me know how your Hot Logic works for overseas travel! I have one but I haven’t travelled with it yet due to space constraints.

  • Flossie says

    I can’t wait to see what you come up with for international travel! I live in Japan and have such a hard time traveling back and forth between Japan and the US. Once in the US I’m usually fine, but..I can’t get clean meat bars here so when I was in the US, I dropped $100 on Epic bison cranberry bars to bring back with me. I was SO sad when they confiscated them in customs. The man looked sad when I told him I had a medical condition but rules are rules here!

    • Mickey Trescott says

      Flossie – Oh NO! That is awful. I know many countries are very strict about bringing meat or produce over. I am so sorry that happened to you!

  • Dana says

    Another thing I have done for air travel is to cook up boneless skinless chicken thighs and freeze them. Just before we leave for the airport I take a couple out and pack them (along with containers of veggies & fruit) in my smaller carryon bag. A few hours later they have thawed and are ready to eat. I love cold chicken, so this works well for me.

    • Mickey Trescott says

      This thawing idea is super smart – I am going to try it, Dana!

  • Julie G says

    Great article and great advice, Mickey.

  • georgine BOSAK says

    If you are willing to check bags, you can check a cooler. We have a styrofoam cooler in a box from Uline that we have been traveling with for 6 years. We head to Mexico for half of March and I pack so many things in the cooler. Coconut yogurt, grass fed, organic hot dogs for my daughter, breakfast sausage, foods I just can’t get there. In the past, I’ve even made and frozen waffles to take. We have never had a problem flying and entering the country, as long as we don’t have fresh meat or produce.

    You can bring produce on the plane when flying internationally, you just have to have it eaten by the time arrive.

    And I second Heather’s comment. At Disney, when we can’t get a villa, we eat pretty well out of a refrigerator with delivery from Whole Foods. They even have pre-hard boiled eggs fro my daughter.

    Thrive market sells manuka honey in single serve packets. Great for tea or a “healthy” dessert for my kids.

  • Karen says

    Love this AIP Community! Thanks Mickey (and Angie) for all you do!! My husband and I recently traveled to Hawaii for 2 weeks stopping a week and a half at our daughter’s home on the way. I was really uncertain how this would all go but had done some research trying to figure out the easiest way to handle the food issues. We used facilities in Hawaii that had kitchenettes/kitchens. One didn’t have a range but had an electric skillet which served me well. I took very simple recipes and cooked a meal in the evening–which I didn’t mind, as I love to cook. For lunch, when we were out and about I always packed a salad. We only ate 3 meals out the whole time we were in Hawaii, so I thought we got along very well. The only snafu I ran into was when we left our home state. I had put a jar of coconut manna/coconut butter in my carry on never dreaming it would be a red flag. They said it was too similar to peanut butter, that you could scoop it out with a spoon. I kindly told the gentleman he would not scoop it out like peanut butter, it was way too firm for that. But nothing doing, his boss said, “No!” Lesson learned the hard way! I usually pack a salad for the 4 hour plane trip to our daughter’s. I put the dressing in a size-appropriate silicone dressing bottle and then put it in my TSA-required 1-quart zip-lock for cosmetics. So far that has worked well. I was stranded in a non-local airport due to weather when I was coming home this spring. Luckily, I had collagen-protein powder in my carry-on that I was able to use in a pinch. Finding food for AIP in the airport is really tricky! However, I am reading that powders will now be restricted as well! Challenges!!

    • Mickey Trescott says

      Karen – I’ve heard similar about coconut butter being confiscated, what a bummer! I have never had problems with powders though – is it only for large quantities?

  • Monnica says

    I love reading all of these tips. I travel a lot for work and I use several of these options. I usually only carry quick foods (snacks and canned fish)and pre cooked bacon when I travel. I usually research grocery stores (Whole Foods and Trader Joes) and make a stop there on my way to the hotel. I carry a collapsible salad bowl and silicone zipper style bags (they are freezer and microwave safe and double as my lunch boxice packs while I’m there) I load up on salad and dressings at Whole Foods and sometimes food off the hot bar depending on thw availabke AIP options. I research Paleo restaurants on Yelp and have surprisingly found some great AIP options, especially if you successfully two produce some foods.

    • Monnica says

      I apologize, the last line was supposed to read re-introduce not produce 😉

    • Mickey Trescott says

      Monnica – so glad you find them helpful, and it sounds like you have an #aiptravel routine down pat! I love the idea of carrying a collapsible salad bowl.

  • Shari says

    Hi Mickey,

    I’m not sure if they’ve changed their recipe or what, but everytime I look up those Cranberry Bison Bars, I see sugar listed. Am I missing something?


    • Mickey Trescott says

      Hi Shari, there is a small amount of sugar used in the bacon in the bison bars, which is allowed on AIP (Dr. Sarah Ballantyne indicates in The Paleo Approach that trace amounts in curing meats is OK). Hope it helps!

  • Cayla says

    Thank you so much! This is really helpful!

  • Aileen Kirk says

    Hi Mickey,

    I am wondering if you have any tips and tricks for traveling to an all inclusive resort. I will most like have reintroduced a good chunk of food before I travel, but I want to make sure I feel good while I’m there and I know the food can be “questionable”. I have some ideas like bringing my own herbal teas, supplements like vitamin C and probiotics, etc. As well as maybe bringing some collagen powder, activated charcoal, and maybe some dried bone broth meals. What do you think? Do you have any other ideas that can keep me feeling my best?

    Thanks so much!

    • Mickey Trescott says

      Hi Aileen! Unfortunately I have never been to an all-inclusive resort since changing my diet. I think the best you can do is research the place you are going ahead of time, and make sure you communicate your needs to them as clearly as possible. For instance, if you know that gluten and dairy are triggers for you, you will want to talk to someone ahead of time to ensure they can prepare cross-contamination free meals for you. I think your idea of bringing some items on the side is a good one. Let us know how it goes!

  • Britney Nicole says

    This is so helpful! I have always struggled with knowing what types of snacks to bring on trips.

    What brand of sweet potato chips do you recommend? Where do you find them?

    • Mickey Trescott says

      Hi Britney! Jackson’s Honest makes a great sweet potato chip!

  • […] I love this Guide to AIP Travel:  Flying. […]

  • Stephanie says

    Any updates post covid? I’m going to Costa rica in July and want to be prepared as much as possible.

    • Mickey Trescott says

      Stephanie, my only Covid-related travel recommendation would be to use a N95 mask during travel and in crowded spaces, even if the airline or country doesn’t require it.

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