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What To Eat While Traveling on GAPS Diet

Affiliate Disclosure | in Recipes | by | with 45 Comments

Wondering how you’re going to continue with GAPS on summer vacation? I have a few suggestions. First, go somewhere warm. Preferably an oceanside town. Then as you unpack your suitcase gently hum to yourself the little ditty that goes:

One, two, three four
Tell the people what she wore

It was an itsy-bitsy, teeny-weeny
Yellow polka dot bikini
That she wore for the first time today

Think of it as a mantra of sorts as you pull out the peanut butter jars, bags of beef jerky and crispy nut crackers that are snugly tucked where your clothes were supposed to go. If  you can’t make it to the beach try to come up with another song and maybe wear a raincoat over your swimsuit.

I’m kidding. About the raincoat of course. The  swimsuit thing is totally serious. :)

Now, if you’re wondering what foods to bring along with you in lieu of non-essentials like, ahem, pants, I have some ideas for you below. Healthy meats will be hardest to come by, so they take top priority in my suitcase. Next on the list for me are crackers because they add weight to meals and go great with my #3 priority, nut butters! Fresh produce is pretty easy to find anywhere so I left it off the list, but if you’re traveling by car throw some in!


Beef JerkyThis recipe from GNOWFLINS is fabulous and very inexpensive to make. We’ve been taking it on road trips for years!

Canned Salmon – I love Vital Choice because the salmon is wild and sustainably caught AND it comes in BPA-free packaging

Canned Tuna, preferably from Vital Choice – Sorry to be such a name dropper, but I really like this company! “Because predatory fish such as tuna accumulate mercury over time [Vital Choice only buys] smaller Albacore tuna (14 lbs. or less) for optimal purity.” Cooked only once to preserve abundant omega-3’s, Vital Choice is also rich in Vitamin D and sustainably caught.

Tinned Portuguese Sardines and Mackerel – From the company that shall not be named AGAIN


Sesame & Sunflower Seed Crackers – My favorite grain-free cracker recipe so far.

Matzoh Crackers – Haven’t tried this recipe yet, but I think it would go fabulous with some honey and fruit flavored yogurt cheese. Or if you’re traveling, maybe some salmon and dill.

Basic Cracker or Pizza Crust – Oh my! I thought our pizza days were over but then I found a GAPS friendly cracker/crispy crust recipe!

Crispy Nut Crackers -Which also make great croutons, I hear

Red Crackers – “These crackers taste similar to cheese crackers, although they don’t have any cheese in them. They are delicious by themselves, topped with cheese, or even as a base for a sandwich with meat, cheese, and mayo. Probably my favorite way to eat them is with a smear of strained yogurt cheese and a couple slices of cucumber on top.” Yes, please!


Nut Butters – Peanut, almond, cashew, etc.

Larabars Homemade or storebought

Crispy Nuts – Instructions here

Dried Fruits and Fruit LeathersDried kiwis taste like Sour Patch Kids and I LOVE them! You can also try banana, mango, apple, pear, and pineapple

Coconut Milk – To add to smoothies (see below). Native Forest is BPA-free

If You’re Fanatical Like Me, You Could Also . . .

  • Freeze some broth in a sealed thermos and pack in your luggage for a short flight
  • Do the same with frozen butter, ghee or coconut oil

But In a Pinch, Look For. . .

A Jamba Juice. They have a few all-fruit smoothies that are okay.

A Whole Foods, Traders Joes or Farmer’s Market

Oh, And Make Sure to Bring Along Your Probiotics!

What did I miss? Please share your fave GAPS friendly travel foods below!

Photo Credit: The Telegraph


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45 Responses to What To Eat While Traveling on GAPS Diet

  1. Rachel says:

    These tips are so helpful even just for eating GAPS friendly when you are out and about even when not traveling. Thanks so much for the links to the Nourished and Nurtured blog. So many great GAPS recipes! I’ve been enjoying your blog since I recently found it and feel like I can really relate. I’m also a DFW mama on the GAPS diet with a 3 year old daughter and 8 month old son who had a tongue tie!

    • Heather says:

      HI Rachel! I love that we have so much in common! How did you discover your sons tongue tie?

      • Rachel says:

        The pediatrician noticed it at his first checkup at 2 weeks. He was born at home and the MW didn’t catch it. We didn’t have it clipped until he was 1 month and surprisingly never seemed to have any nursing problems.

  2. Kristine says:

    Just FYI – if you are traveling outside the country, the rules regarding food items are much more serious now. When I came back into the U.S. on my last trip, I found out that all food items have to be declared on the entry card. U.S. customs officials will look at each food item and will want to see a list of ingredients. If the food is not packaged, it will probably be confiscated. If you don’t declare your food, you can get a fine of $300 or more. I did not have this issue in the other country, but it would probably depend on which country you are visiting. I definitely would not bring food back on the return trip.

    • Heather says:

      I wondered about that but didn’t have time to look into it, so thanks for letting us know! Options will definitely vary based on whether you’re traveling by car, domestic flight or international flight. Cruises would probably not be a problem as long as you don’t take fresh fruits and veggies on your excursions.

  3. PattyLA says:

    For traveling with broth I always concentrate it. Cook it down. Not only does it take up much less room this way but in the morning I can make “instant broth”. Just add hot water to a little bit of broth concentrate to reconstitute a cup of hot broth. I usually try to do a 3:1 concentration so that 1/4 cup of broth plus 3/4 cup boiling water makes perfect broth. Pemican is another good travel food. No links for recipes. I have been buying mine but plan to make it soon. That might be a good project for today come to think of it.

    • Heather says:

      Great tip, Patty, thank you! Oh, and where have you found Pemmican? Cara at Health Home Happy mentioned it recently and I’d love to try some!

      • Alexis D says:

        US Wellness Meats has Pemmican, I think – have been meaning to order some to try.

        And thanks for this post – this will give me good ideas for my husband on his trips…every week! :)

      • PattyLA says:

        I have now made the pemican and it is good and easy. I did buy it from US Wellness previously. 1/2 tallow and 1/2 powdered jerky by weight. I used my vitamix to grind up the jerky. My kids love it. I think i like the US wellness stuff a bit better because the texture is smoother. But I’ll work on that with my jerky. Still learning.

  4. Soli @ I Believe in Butter says:

    Another option for sardines is King Oscar. Just be sure to check the label. While you can get olive oil packed fishies, they do also pack in some of those nasty seed oils.

    And thank you for mentioning Native Forest. I have two jars of their coconut milk but haven’t used them yet for being unsure about the BPA. Guess I am going to be testing out new smoothie recipes this weekend!

    • Heather says:

      Thanks for the sardine co. recommendation, Soli! Wouldn’t it be great if there was a pocket guide to bpa-free sardines, coconut milk, salmon, etc. It’s such a bummer when I get to the store and they’re out of “my” brand . . . I don’t know what else is safe to buy!

      • Soli @ I Believe In Butter says:

        I do confess that I don’t know if King Oscar is packaged in BPA-free cans, hopefully someone will be able to answer that for us soon.

  5. Lola says:

    Thanks for this. We’ve just started the GAPS diet and thankfully, don’t have much traveling to do until August. It’s really really amazing how fast it’s worked for us though. In the last week and a half I feel better than I’ve felt in 15 years. I’m hoping to be on it a full year before I get pregnant again and hopefully I have NO restless leg syndrome this time. It was so bad with my last that I wasn’t sure I could have another baby. Anyway, I’m so glad I found your blog. Thanks for the tips.

    • Heather says:

      Lola – I have nerve damage in my legs from ballet dancing years ago and my RLS in late pregnancy is brutal!! I can so sympathize! Although I was eating very well during my first pregnancy, I did even better during my second time around and the symptoms were much more manageable. :)

  6. Kirsten says:

    I love these posts! We’re not on GAPS, but we are eliminating starches and sweets for awhile, and these recipes are just perfect! I can’t wait to try them out!

  7. Megan says:

    This is great info. We have started and stopped GAPS once before (just too many things came up), but I’d love to start again, however when I think about traveling, I get a little nervous. Making food ahead of time and packing it to go is a great idea!

  8. Heather Brandt says:

    Do you know of a Intro-GAPS friendly peanut butter?

  9. Kristen Morrison via FB says:

    I just looked this up a couple weeks ago for a trip. I have since bought a dehydrator! :) Did you ever post the recipe for yogurt taffy? I searched your site, but didn’t find it.

  10. Mommypotamus via FB says:

    Eek! No! I got to busy to keep my yogurt culture going so I let it go. Thanks for reminding me :/

  11. Becky says:

    I always bring Real salt and coconut flour, and for morning traveling I also make pancakes ahead of time and make PB&H pancake sandwiches. We also really like these cheesy, filling crackers:

  12. mamaof4 says:

    Just so everyone is clear, Chipotle is a better option than many, but they do use soybean oil on all of their meat. :):):):)

  13. Rebecca says:

    “A Chipotle. Their carnitas bowl (no rice or beans) with the tomato salsa, lettuce and guacamole is legalish.” What is legalish about it? Are there spices on the meat that might contain gluten?

  14. Laura says:

    The recipe for the coconut flour crackers is on a blog that is open ONLY to invited readers….

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  16. Karen says:

    Hello Heather,
    Thanks for the tips. I’m still working mostly with the GAPS intro diet, and I’m worried about going 10 days without bone broth. I love the idea of concentrating it and then freezing. I’m wondering if anyone has tried/had luck with shipping it to their destination? Any tips folks?

  17. Diana S says:

    I go to the grocery store and get their harb boiled eggs. They are good with salt or mustard, and if you have your own mayo, that’s good too. Or get a ripe avocado and add lemon juice. Side of guacamole – Chipotle might be OK. Olives. Apple sauce in packs. REI has fish salmon in a ready-pack. I also like wild salmon cans and sardines canned. Baked apples or apple sauce (on stove) with butter, cinnamon, and honey if you can tolerate it. Soaked raisins make a good sweetener. Soup in a thermos, plus egg yolk and sauerkraut liquid. Chicken legs or thighs, baked. Large squash chunks with butter. Cold boiled vegtables like beet, squash and cauli with homemade mayo or olive oil, salt, pepper & lemon. ANy egg dish, sashimi (sushi w/o rice) either on the plate, or prepared in a hand cut roll with cuke, avocado, oil, wasabi maybe, fish eggs. No ginger – has sugar.

  18. Nancy says:

    I don’t think of Chipotle as being anywhere near legal. Almost everything they have on the menu is cooked in soy oil (look at their website for nutritional information):

  19. Kiryah says:

    I am on a really limited version of the GAPs diet – no seeds, nuts, acidic fruits/veggies, spices yet. Mostly meat, broth, green vegetables, a little egg yolk, a little applesauce. Sauerkraut and pickles (homemade) are good though. Way too many sensitivities – although things are much better than they were, so I am hopeful for the future.

    I travel a lot for work, and I have learned to always stay in a Hilton Garden Inn or Country Inn and Suites – always a fridge or microwave in the room – or find a boutique hotel with same. Then I carry a glass 2-c measuring cup and a saucer for a lid (wrapped in a towel in my bag) – instant cooking pot. I can carry frozen food for a day or so, or in a pinch find a grocery store, and buy fish and organic chicken broth. (fish cooks really well in chicken broth in the microwave). I can even steam veggies. I have a 24-oz soup thermos, so after I make my breakfast soup, I heat up more for lunch and carry the thermos with me. In restaurants, I ask for plain chicken breast or salmon, grilled or poached, and plain vegetables, steamed. I carry a small bottle of cold-pressed olive oil and salt with me.

    Hoping to get started with a dehydrator soon – although I don’t do spices or soy sauce, so I am hoping just a little salty beef broth (with green herbs) will do. Any advice appreciated.

  20. Marisa says:

    I absolutely LOVE your blog!!! Thank you SO much. I have a question for you: Would you still recommend eating at Chipotle while on the GAPS diet? I used to eat there (as one of my only options as far as restaurants go while on the GAPS diet!) but have recently decided not to, since most of their meats and other cooked ingredients are cooked in non-organic and non-GMO free soybean oil. I wrote to them about this recently, just to make sure. So, what would you do? Eat there anyway, since it’s just once in a while, and hope for the best, or avoid it all together?

  21. Julie says:

    We’re not GAPS, but grain-free and sugar-free. Other options for eating out while travelling are the “Hidden Menu” at Panera and you can always hit up the hot bar & salad bar at the larger health food stores.

  22. Kathryn says:

    Here’s a thought: Boil down that stock until it is very concentrated, and then add enough gelatin to make a batch of very solid jello. Then you can pack a jar or baggie of stock-jello squares for instant broth as soon as you find some hot water — at a gas station on the road or even on the plane! Anyone tried this? I’m a little nervous about how suspicious my carry-on is going to look in July: Nut butters, Probiotics, and Brown Jello, oh my! 😛

  23. Britney says:

    What a *great* resource to have! Thanks for all the wonderful traveling ideas!

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