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Traveling while following the Wahls Protocol can feel like entering unknown territory, especially when every meal away from your home kitchen becomes a new challenge. I recently returned from a work trip and want to give you the real story; what worked, what didn’t, and what I’ll be doing differently next time. My goal is to help make your own travel experiences easier, more empowering, and more aligned with your health goals.

Setting Travel Non-Negotiables

My top priority was to avoid gluten, dairy, soy, nuts, and eggs. These are my non-negotiables both at home and on the road, not only because of food sensitivities and allergies, but because I know they can impact my energy, gut health, and risk of MS progression.

I’ve been following the Wahls Protocol for eight years now, so if you’re new to this lifestyle, don’t get discouraged. It takes time, practice, and support to develop this level of consistency. You don’t have to do it all at once — just don’t give up.

Prepping for a Smooth Travel Week

Before leaving, I ate a solid breakfast of salmon and sweet potatoes. This may sound unusual, but when you’re committed to a healing protocol, you learn to break traditional food rules and prioritize what makes you feel best.

Once I arrived, I made a quick trip to a local market and stocked up on essentials that I could store in my hotel mini fridge. Here’s what I picked up:

• Dairy free yogurt
• Bananas and raspberries
• Gluten free granola
• Carrots
• Organic chicken sausage
• Allergy friendly frozen pizza

Having these on hand gave me structure and flexibility. Breakfasts were easy and satisfying, and I always had a fallback plan for dinner if a restaurant didn’t work out.

Dining Out: Wins and Learning Moments

Wins

Most of the group lunches and dinners were arranged in advance, so I reached out to the event coordinator ahead of time. This gave the chef time to prep an allergy-friendly option for me, and I was even able to eat the same buffet food as the group on some days. That rarely happens, and it made me feel included.

Another win was one night at a group dinner when I was offered fresh veggies instead of chips for guacamole. It’s a small gesture, but it made a big difference in helping me enjoy the meal alongside everyone else.

My Biggest Mistake

At one group dinner, I ended up in the worst possible seat: tucked into the middle of a booth, making it really hard to discreetly explain my allergies to the server. It forced me to awkwardly announce my dietary needs in front of the group. Lesson learned: always try to sit where you can have a private moment with the server if needed.

Still, I was able to get a simple, safe dish of grilled fish and veggies. It might have been plain, but it was exactly what I needed to feel well and stay on track.

Temptations and Mental Wins

The toughest temptation? A beautiful gluten free, vegan pumpkin cookie from a local bakery. It met all my dietary criteria, but something in me said, “Not worth it.” I had one bite and threw it away. That was a proud moment. I chose my health over a cookie, and I felt stronger for it.

There were other tough moments too — especially being surrounded by brick oven pizza on night one. I left the restaurant early and heated up my own allergy-friendly dinner. Was it delicious? No. But it was safe, and that was more important.

No Judgment, Just Curiosity

Surprisingly, I didn’t experience much judgment or pressure around my food choices. If anything, people were curious and even inspired. It’s a reminder that staying consistent not only benefits your health, it can also spark meaningful conversations.

Final Thoughts and Takeaways

This trip reminded me that preparation and flexibility are key. Planning meals, scouting restaurants, packing snacks, and communicating with coordinators made all the difference. So did staying connected to my bigger goal: to feel strong and energized for every event and conversation that mattered.

If you’re planning travel soon, here are my top takeaways:

• Plan ahead. Reach out to restaurants and event hosts early.
• Pack smart. Stock up on essentials that work for your diet.
• Stay flexible. Not every meal will be perfect, but staying aligned with your goals matters more.
• Keep perspective. This is about more than food. It’s about feeling good and living well.
• Celebrate your wins. Every choice you make for your health is a success worth acknowledging.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: 🎧 Recap of My Travels on the Wahls Protocol and Listen now to My MS Podcast.