This post will be about navigating dining options at Disney while juggling food allergies and dietary restrictions. In my post Caribbean Beach Resort – Disney in Two Days, I had done some field research and found out what to order, and how the process is for the staff. Now I will go into more details of how to make it simple and easy for everyone. First, gather a list of all of the allergies and restrictions you need to be observed. You will automatically need to speak to the chef if the list is longer than 1 allergy or restriction per person.
Here are some terms to be familiar with on the allergy menus:
- Allergy Eggs (free of all common allergens including eggs)
- Allergy Waffles (Not suitable for gluten-free grain allergies such rice, corn, tapioca, etc.)
- Impossible Meats (The plant based alternatives to meat such as burgers, bacon, etc.)
You’ll see here that my order ticket lists all of my allergies and they are listed for every individual item in the order. This is why it takes the staff a minimum of 3-4 minutes to input all of that info into the computer. You can help them out by being patient and mentioning that you’re not in a hurry, etc.
The second ticket they need to write is a handwritten carbon copy ticket. When you receive your order, always look for the wooden allergy markers in each item. My allergies are rather extensive and consist of:
- Dairy
- Gluten
- Peanuts
- Onions
- Poultry
Plus I have to avoid any sort of meat. I’m good with seafood, eggs, tree nuts, soy…just no onions or chicken for me! I am able to give all of my numerous allergies to the chefs without terrifying them by saying something like, “I have a few allergies. I was thinking the Island Bounty would work if we could substitute allergy-eggs, allergy mickey waffles, and the plant-based sausage. These are all allergies, plus peanuts and onions.” If they do get psyched out, just be patient…they’ll wrap their brain around it in a few more seconds. It will be much easier if you come in with a suggestion of how to navigate your allergies. That way it gets the process going into problem solving, rather than stating “I have these allergies, X, Y and Z.” They typically say, “Ok…uh…I don’t know if we make anything for all of that…”
None of the staff is used to dealing with allergies on that scale – hardly anyone is. I’m well accustomed to the incredulous looks that are garnered by my list of 5 or 6 food allergies. However, the Disney staff in general are some of the most educated people I have ever met in regards to dietary restrictions. They will always find a way to give you something that equates to a meal.
The other restrictions that I have some experience with are sugar and grain sensitivities. These are my mum’s major obstacles when travelling. The easiest thing to do at Disney World is to overdose on sugar. Even if you aren’t typically sensitive, try to monitor how many sweets you have within a short timeframe. A general rule of thumb: the simpler or purer the food, the better it is for you. A cup of grapes is less likely to have a crashing effect than something like a pastry.
These are some restaurants that have good allergy-friendly options:
- Liberty Tree Tavern (Magic Kingdom)
- Cosmic Ray’s Starlight Cafe (Magic Kingdom)
- Garden Grill Restaurant (Epcot)
- Rose and Crown (Epcot)
- PizzeRizzo (Hollywood Studios)
- Tiffins Restaurant (Animal Kingdom)
- Raglan Road Irish Pub (Disney Springs)
- Blaze Pizza (Disney Springs)
- Lottawatta Lodge (Blizzard Beach)
- Centertown Market (Caribbean Beach Resort)
- Victoria and Alberts (Grand FLoridian Resort)
- Olivia’s Cafe (Old Key West Resort)
Most of these locations have reopened after the pandemic, but as always, check Disney’s website for the most up to date info: disneyworld.disney.go.com/
Another key to staying healthy on the go at Disney is to always have a bottle or cup of water with you. Especially if you intend to be out and about for more than 10-15 minutes at a time. I choose a small cup from the counter service restaurants that I can put a lid on like a coffee cup, which encourages me to drink it slowly but steadily throughout the day. This also aids any kind of allergies – your body will process everything better if any potential allergens are diluted.
As far as avoiding the most popular ingredients in America and Europe (flour, sugar and butter), here are some good patterns to keep in mind:
- First day: Stick to what you know. If a salad is the safest option you can think of then go with it. If you have travelled at all, your body is still in the adjustment phase. Give it time to reset.
- Second day: This is the best time to expand to a choice of either some allergy friendly waffles (no syrup – they don’t even need it!) OR a fruit cup OR one packet of Enjoy Life cookies.
- Third day: This is another reset day. You’ll have a better feel for what is safer and what is not. Stay on the safe side – there’s always tomorrow.
- Fourth day: This is another time to pick something sweeter. You know your limits.
Something I will be further exploring and researching on my next trip (in 24 days!) is what the best options are for a quick and easy refresh without going overboard on sugar or grains. I found one on my last trip – the Dole Whips. These are simply pineapple (or whichever fruit) and ice. The texture is a bit different than it was 10 years ago, and all of the machines have their own dispensers which makes them allergy-free (just don’t get vanilla or vanilla swirl which has dairy). It also melts faster, which tells me there is a higher ice content. They are now like soft-serve slushies essentially, and still just as delicious! Even on a reset day, this would be a safer option.
Overall when it comes to dealing with restrictions and allergies, you know what you can tolerate and what you can’t. You know yourself best. I actually don’t mind my allergies most of the time. They force me to live a healthier lifestyle and I’m better off for it. The best thing to keep in mind is to think about how you want to spend your time in Disney…is that sweet treat worth a few hours of feeling yucky instead of enjoying your activities and surroundings? Probably not. What makes Disney so special is the entire experience…the magic comes from living in another world for a few days – or a week or two if you’re lucky!
