Living with celiac disease doesn’t mean limiting your adventures – but when you’re heading into the mountains, a little preparation can make a big difference.

Our VP and Education Committee member, Bethany Saunders, was diagnosed with celiac disease at just 14. As an avid hiker, cyclist and lover of the outdoors, she’s learned through experience how to stay fueled, prepared and confident while away from home.

In her Gluten-Free Mountain Hiking & Fuel Guide, Bethany shares some of her go-to tips, including:

🥚 Starting with a protein-rich breakfast
🥪 Packing easy gluten-free meals like wraps, sandwiches or a homemade “adult Lunchable”
🍿 Trail snacks such as popcorn, nuts & dates, cheese, rice cakes, hard-boiled eggs and dark chocolate
💧 Bringing more water than you think you’ll need, along with gluten-free electrolytes
🎒 Always packing an extra snack — especially for longer hikes, colder weather or higher elevations
🧻 Keeping a few cross-contamination essentials on hand, including wipes, foil and zip-top bags

Bethany also keeps a dedicated anti-cross-contamination kit in her car for unexpected situations or overnight stays — something that can be incredibly useful when you’re travelling with celiac disease.

Her message is a simple one we love:

“Living with celiac disease doesn’t mean you limit adventure; it simply means preparation.” 🏔️

Want Bethany’s full food list, hydration tips and complete cross-contamination kit?

👉 Read the full Gluten-Free Mountain Hiking & Fuel Guide here:
Bethany’s Gluten-Free mountain guide.

And we’d love to hear from our community — what gluten-free snack is ALWAYS in your hiking bag?