Budget travel with dietary restrictions part 2: gluten-free specifically, because it's different from vegetarian/vegan.

The challenge with gluten-free travel: unlike vegetarian/vegan, there's no established food culture in most destinations that's naturally gluten-free. The problem is cross-contamination as much as direct gluten — wheat is in sauces, marinades, and condiments in ways that are invisible to travelers.

Destinations where gluten-free is manageable: Southeast Asia (rice-based cuisines, minimal wheat except in Chinese-influenced dishes), Mexico (corn tortilla culture is naturally gluten-free, though wheat tortillas exist), India (most South Indian food is rice and lentil based and genuinely safe), Ethiopia (injera is teff-based and gluten-free).

Destinations where gluten-free is genuinely difficult: Central and Eastern Europe (bread, pierogi, pasta, dumplings — wheat is structural to the cuisine), Italy (obviously), Germany (bread and wheat are cultural institutions), Japan (soy sauce contains wheat, ramen broth often contains wheat-based additives).

The budget implication: in destinations where gluten-free is difficult, you'll be cooking more and eating at restaurants with limited options. Budget an extra $5-8/day for the specialty food stores and higher-cost gluten-free alternatives.

The phrase preparation: learn 'I cannot eat gluten/wheat' in the language of each country you visit, plus the local words for common gluten sources. A detailed allergy card in the local language is worth having prepared before you go.