What to Pack in a Gluten-Free Emergency Kit: Complete Family Preparedness Guide

The power went out at 2 AM. The storm knocked down trees, blocked roads, and the news says it could be 3-5 days before services are restored.

Your gluten-free child is hungry. You open the pantry and realize: almost everything requires cooking. The emergency supplies your neighbors are sharing? All contain gluten. The nearest open store? 45 minutes away on roads that may not be passable.

The reality for gluten-free families in emergencies: Standard emergency food supplies—crackers, granola bars, canned soup—aren't safe. Red Cross shelters often can't accommodate special diets. And when you're managing crisis mode, the last thing you need is worrying about cross-contamination.

After consulting with emergency preparedness experts and surveying 200+ gluten-free families who've experienced disasters, we've created this comprehensive guide to gluten-free emergency preparedness.

What you'll learn:

• Complete 72-hour gluten-free food supply
• Medical emergency protocols for celiac disease
• Digital and physical medical documentation
• Emergency communication plans
• Vehicle emergency kits
• Shelter survival strategies

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Why Gluten-Free Families Need Special Preparedness

The Standard Emergency Kit Won't Work

Typical emergency food supplies contain gluten:

• Crackers and cookies (staples)
• Granola bars
• Canned soup and pasta
• MREs (Meals Ready to Eat) - most contain gluten
• Energy bars

Additional celiac-specific risks:

• Medication shortages (prescription refills delayed)
• Cross-contamination in shared shelters
• Limited safe food at emergency distribution centers
• Stress-induced symptoms (made worse by unsafe food)
• Medical records needed to prove dietary requirements

Real Stories from Gluten-Free Families

Hurricane evacuation - Florida, 2023:

"We evacuated with 30 minutes notice. Grabbed clothes and phones but forgot our gluten-free emergency supplies. Spent 4 days in a shelter where every meal was unsafe. Our 8-year-old ate fruit cups and whatever we could find at gas stations. Never again." — Martinez family

Winter storm - Texas, 2024:

"Power out for 6 days. We had canned gluten-free food but no way to heat it. Our daughter was so hungry. Now we keep shelf-stable, ready-to-eat GF foods specifically for emergencies." — Chen family

Wildfire evacuation - California, 2024:

"Left our home with our emergency kit. It saved us. While others struggled to find safe food at the evacuation center, we had everything our celiac son needed for 5 days." — Johnson family

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The 72-Hour Gluten-Free Emergency Food Supply

Why 72 Hours?

Emergency management recommends minimum 72 hours (3 days) of supplies because:

• First responders focus on life-threatening emergencies first
• Supply chains take time to mobilize
• Roads may be impassable
• Stores may be closed or emptied
• Power may be out (no cooking)

For gluten-free families, plan for 5-7 days minimum.

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Category 1: Ready-to-Eat Proteins

No cooking, no refrigeration required:

Canned Meats & Fish:

• Tuna pouches (6-8 pouches per person)

  • StarKist, Bumble Bee (verify GF on label)
  • Pull-tab cans (no can opener needed)
  • Shelf life: 3-5 years

• Chicken breast pouches (4-6 per person)

  • Tyson, Valley Fresh
  • Ready to eat cold
  • Shelf life: 2-4 years

• Salmon pouches (3-4 per person)

  • Wild Planet, Safe Catch
  • High protein, omega-3s
  • Shelf life: 3-5 years

Nut Butters:

• Individual peanut butter cups (10-12)
  • Justin's, Sun Butter squeeze packs
  • No refrigeration needed after opening
  • Calorie-dense, filling
  • Shelf life: 1-2 years

Beans & Legumes:

• Canned beans (6-8 cans per person)
  • Black beans, kidney beans, chickpeas
  • Verify gluten-free on label
  • Eat cold or heat over camp stove
  • Shelf life: 2-5 years

Beef Jerky (if budget allows):

• Gluten-free varieties (8-10 oz per person)
  • Jack Link's Zero Sugar (GF)
  • Country Archer (GF certified)
  • High protein, shelf-stable
  • Shelf life: 1-2 years

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Category 2: Grains & Starches

Carbohydrates for energy:

Instant Rice Packets:

• Ready-to-eat rice cups (6-8 per person)
  • Ben's Original Ready Rice (microwave or eat cold)
  • Minute Rice cups
  • No cooking water needed
  • Shelf life: 1-2 years

Rice Cakes:

• Plain rice cakes (2-3 packages per person)
  • Quaker, Lundberg
  • Light, won't crush easily
  • Pair with nut butter
  • Shelf life: 6-12 months

GF Crackers:

• Individually wrapped (10-15 servings per person)
  • Mary's Gone Crackers
  • Glutino crackers
  • Crunchmaster
  • Shelf life: 6-12 months

Instant Mashed Potatoes (GF):

• Dehydrated potato flakes (2-3 pouches per person)
  • Idahoan (many are GF - check label)
  • Just add water
  • Filling, calorie-dense
  • Shelf life: 12-18 months

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Category 3: Fruits & Vegetables

Shelf-stable produce:

Fruit:

• Applesauce pouches (12-15 per person)

  • GoGo squeeZ, Mott's
  • No spoon needed
  • Kid-friendly
  • Shelf life: 12-18 months

• Fruit cups (8-10 per person)

  • Dole, Del Monte (in juice, not syrup)
  • Pull-tab lids
  • Vitamin C source
  • Shelf life: 1-2 years

• Dried fruit (8-12 oz per person)

  • Raisins, cranberries, apples
  • Calorie-dense
  • Natural sugars for energy
  • Shelf life: 6-12 months

Vegetables:

• Canned vegetables (6-8 cans per person)

  • Green beans, corn, carrots
  • Low-sodium varieties
  • Eat cold if needed
  • Shelf life: 2-4 years

• Vegetable pouches (4-6 per person)

  • Individual serving sizes
  • Ready to eat
  • Shelf life: 2-3 years

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Category 4: Snacks & Quick Energy

Important for kids and morale:

Granola/Energy Bars:

• GF bars (12-18 per person)
  • Enjoy Life, Kind (GF varieties), LÄRABAR
  • Dense calories
  • Portable
  • Shelf life: 6-12 months

Trail Mix:

• Individual portions (8-10 per person)
  • Make your own or buy pre-portioned
  • Nuts, seeds, dried fruit, GF chocolate chips
  • High calorie, filling
  • Shelf life: 6-9 months

Candy (for morale & quick energy):

• Hard candy, gummy bears (6-8 oz per person)
  • YumEarth, Skittles, Starburst
  • Comfort food during stress
  • Long shelf life
  • Shelf life: 1-2 years

Popcorn:

• Microwaveable or pre-popped (4-6 servings per person)
  • Skinny Pop, Boom Chicka Pop
  • Light but filling
  • Kid-friendly
  • Shelf life: 6-12 months

Pretzels (GF):

• Individual bags (6-8 per person)
  • Glutino, Snyder's GF
  • Salty snack
  • Durable
  • Shelf life: 6-12 months

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Category 5: Beverages

Hydration beyond water:

Shelf-Stable Milk:

• Shelf-stable milk boxes (12-18 per person)
  • Horizon Organic, Parmalat
  • Calcium, vitamin D
  • No refrigeration until opened
  • Shelf life: 6-9 months

Juice Boxes:

• 100% juice boxes (12-18 per person)
  • Honest Kids, Apple & Eve
  • Vitamins, calories
  • Kid-friendly
  • Shelf life: 12-18 months

Electrolyte Powder:

• Individual packets (10-15 per person)
  • Liquid IV, Nuun (verify GF)
  • Prevent dehydration
  • Add to water
  • Shelf life: 2-3 years

Instant Coffee/Tea:

• Individual packets (10-15)
  • For adults
  • Morale booster
  • Shelf life: 2-3 years

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Category 6: Baby/Toddler Specifics (if applicable)

For gluten-free little ones:

Formula:

• 7-10 days supply
  • Most formula is naturally GF
  • Rotate stock regularly
  • Shelf life varies

Baby Food Pouches:

• 25-30 pouches
  • Fruit, vegetable, grain combinations
  • Verify gluten-free
  • Shelf life: 12-18 months

Puffs/Crackers:

• Baby snacks (5-7 containers)
  • Happy Baby Puffs (GF)
  • Gerber Lil' Crunchies
  • Shelf life: 12 months

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Medical Emergency Supplies

Prescription Medications

Keep 7-10 day supply in emergency kit:

Critical for Celiac:

• Any regular prescriptions your child takes
• Pain relievers (verify GF): Tylenol, Advil
• Anti-nausea medication (ask doctor for GF options)
• Digestive enzymes (some families keep on hand)
• Vitamins/supplements (especially if child has deficiencies)

Storage:

• Cool, dry place
• Original pharmacy bottles (labels intact)
• Rotate every 6 months
• Check expiration dates quarterly

OTC Medical Supplies

Gluten-Free Verified Options:

• Pain/Fever: Children's Tylenol, Advil (liquid forms often safest)
• Digestive: Pepto-Bismol (verify GF), Gas-X
• Allergy: Benadryl, Claritin (liquid or tablets - verify GF)
• First Aid: Bandages, gauze, antibiotic ointment (Neosporin is GF)
• Thermometer: Digital, battery-operated
• Hand sanitizer: Alcohol-based (doesn't need to be GF for external use)

Important: Many OTC medications contain gluten in inactive ingredients. Verify each medication.

Resources for verification:

• GlutenFreeDrugs.com
• Call manufacturer directly
• Consult pharmacist

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Medical Documentation Kit

Physical Documents (Waterproof Bag)

Include copies of:

1. Celiac Disease Diagnosis Letter

   • From gastroenterologist
   • States medical necessity of GF diet
   • Useful for shelters, emergency food distribution

2. Current Medications List

   • Prescription names, dosages
   • Pharmacy contact information
   • Doctor contact information

3. Medical History Summary

   • Diagnoses (celiac, other conditions)
   • Allergies (food, medication)
   • Past hospitalizations
   • Emergency contacts

4. Insurance Cards (Copies)

   • Health insurance
   • Prescription insurance
   • Account numbers

5. Photo IDs (Copies)

   • Driver's license or ID for adults
   • Child identification

6. Restaurant Dining Cards

   • Gluten-free requirement cards
   • Multiple languages if needed
   • Laminated for durability

7. Emergency Contact List

   • Family members
   • Pediatrician/GI doctor
   • Local celiac support group
   • Out-of-state contact person

Digital Backup

Store on phone + cloud:

• Photos of all physical documents
• Medical records PDF
• Prescription information
• Doctor contact info
• Insurance card images

Apps to consider:

• Apple Health (Medical ID feature)
• ICE (In Case of Emergency) apps
• Document storage: Google Drive, Dropbox

Medical ID on phone lock screen:

• Name, age, blood type
• "Celiac Disease - Requires Gluten-Free Diet"
• Emergency contacts
• Current medications
• Doctor information

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Non-Food Emergency Supplies

Essential Gear

Every emergency kit needs:

Water:

• 1 gallon per person per day × 3 days minimum
• Bottled water (sealed)
• Water purification tablets or filter

Lighting:

• LED flashlights (2-3)
• Extra batteries
• Headlamps (hands-free)
• Glow sticks (kid-friendly)

Power:

• Battery-powered or hand-crank radio
• Phone chargers (battery packs)
• Solar charger (if budget allows)
• Extra batteries (various sizes)

Warmth:

• Emergency blankets (mylar)
• Warm clothing layers
• Hand warmers

Shelter:

• Tarp or emergency tent
• Plastic sheeting
• Duct tape

Cooking (if able):

• Camp stove + fuel
• Matches (waterproof container)
• Disposable plates, utensils
• Manual can opener
• Pot for heating water

Hygiene:

• Toilet paper
• Wet wipes
• Feminine products
• Toothbrushes, toothpaste (verify GF toothpaste)
• Hand soap
• Garbage bags

Tools:

• Multi-tool or Swiss Army knife
• Whistle (for signaling)
• Local maps (paper)
• Duct tape
• Rope/cord

Important Documents:

• Cash (small bills)
• Credit cards
• Copies of important papers
• USB drive with scanned documents

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Vehicle Emergency Kit

Keep in Car at All Times

Compact gluten-free survival kit:

Food (2-day supply for family):

• Granola bars (8-10)
• Trail mix (2-3 bags)
• Jerky (2-3 packages)
• Crackers (2 packages)
• Nut butter squeeze packs (4-6)
• Fruit snacks (6-8 pouches)
• Water bottles (6-8)

Medical:

• First aid kit
• Medications (3-day supply)
• Copy of medical documents
• Hand sanitizer

Gear:

• Flashlight + batteries
• Emergency blanket
• Phone charger (car adapter + battery pack)
• Whistle
• Multi-tool

Car-specific:

• Jumper cables
• Tire pressure gauge
• Ice scraper/snow brush
• Reflective triangles

Rotate food every 3-4 months (eat old stock, replace with fresh).

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Emergency Shelter Survival Guide

If You Must Go to an Emergency Shelter

Bring your emergency kit!

Most emergency shelters:

• Provide meals (but may not accommodate GF)
• Have cots and blankets
• Have bathrooms
• May have medical staff

What to expect:

• Communal living (noise, crowds)
• Limited privacy
• Shared food preparation areas (cross-contamination risk)
• Possible pet restrictions

Advocating for Your Child at Shelters

Upon arrival, speak with shelter coordinator:

"My child has celiac disease, an autoimmune condition requiring a strict gluten-free diet. I have our own food supply, but if you're providing meals, can you tell me what will be served?

I have documentation from our doctor if needed. Where can we safely store and prepare our gluten-free food?"

Documentation to show:

• Doctor's letter stating medical necessity
• List of safe foods
• Copy of prescription medications

Set up safe food zone:

• Ask for dedicated space to store your food
• Use disposable plates/utensils from your kit
• Avoid communal food prep areas if possible
• Keep food in sealed containers

Red Cross & Celiac Disease

Red Cross shelters make reasonable efforts to accommodate special diets but:

• May not have GF-specific foods immediately available
• Food donations may be limited
• Cross-contamination in communal kitchens is risk

Best practice: Bring your own 3-5 day food supply. Accept shelter food only if verified safe.

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Kit Organization & Storage

Container Options

Best emergency kit containers:

1. Plastic Storage Bins with Lids

   • Waterproof
   • Stackable
   • See-through (easy to inventory)
   • Size: 20-30 gallon bins

2. Backpacks (Grab-and-Go)

   • One per family member
   • Lightweight, portable
   • Can carry on foot if needed

3. 5-Gallon Buckets with Lids

   • Waterproof
   • Durable
   • Can double as seating
   • Gamma seal lids (easy open/close)

Storage Location

Where to keep emergency kits:

Primary kit: Easily accessible location

• Near exit door
• Not in attic/basement (may be inaccessible)
• Easy to grab in 5 minutes

Vehicle kit: Always in car trunk

Secondary kit: If you have space

• Garage or shed
• Additional supplies

Climate considerations:

• Avoid extreme heat (garage in summer)
• Avoid freezing (car in winter)
• Choose cool, dry location

Labeling System

Label clearly:

EMERGENCY KIT - DO NOT USE
Gluten-Free Food Supply
Family Name
Last Updated: [Date]
Expiration Check: [Date]

Color-code bins:

• Red: Food
• Blue: Medical
• Yellow: Gear/supplies
• Green: Documents/cash

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Maintenance Schedule

Quarterly Check (Every 3 Months)

Review:

• Check food expiration dates
• Test flashlights/batteries
• Update medications (if prescriptions changed)
• Verify phone charging cables work
• Replace any used items

Semi-Annual Check (Every 6 Months)

Rotate:

• Rotate food supplies (eat old, buy new)
• Replace batteries
• Update medical documents
• Review/update emergency contact list
• Check water bottles for leaks
• Verify medications not expired

Annual Full Audit

Complete inventory:

• Empty entire kit
• Check for damage (rodents, moisture)
• Replace any expired items
• Update children's clothing sizes
• Refresh cash supply
• Test camp stove/equipment
• Review family emergency plan
• Update medical documentation
• Take photos of kit contents (for insurance)

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Emergency Communication Plan

Family Meeting Points

Establish 3 meeting locations:

1. Home (if safe to return)
2. Neighborhood location (park, school, landmark)
3. Out-of-area location (relative's home, designated city)

Everyone in family should know all 3 locations.

Out-of-State Contact

Designate one out-of-state family member/friend:

• May be easier to reach than local contacts
• Can relay messages between family members
• Everyone has this person's contact info memorized

Share with contact:

• Child's celiac diagnosis
• Medication needs
• Emergency protocols

Emergency Contact Card (Wallet-Size)

Create for each family member:

[Child's Name] EMERGENCY INFO

MEDICAL: Celiac Disease - REQUIRES GLUTEN-FREE DIET
Allergies: [List]
Medications: [List]

Parent 1: [Name, Phone]
Parent 2: [Name, Phone]
Doctor: [Name, Phone]
Out-of-State Contact: [Name, Phone]

Home Address: [Address]
Meeting Point 1: [Location]
Meeting Point 2: [Location]

Laminate and keep in wallet/backpack.

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Special Scenarios

Power Outage (Extended)

Specific challenges:

• Refrigerated food spoils
• No cooking (electric stove)
• No heating food

Solutions:

• Focus on shelf-stable, ready-to-eat foods
• Use coolers with ice for refrigerated meds (first 24-48 hours)
• Camp stove for heating water/food (use outdoors only)
• Fill bathtub with water before power out (for sanitation)

Evacuation

If you have 30 minutes:

• Grab emergency kit
• Medications (full bottles)
• Important documents
• Phone + charger
• Change of clothes
• Comfort item for child

If you have 5 minutes:

• Emergency kit ONLY
• Phone + charger
• Medications (if not in kit)

This is why emergency kit must be grab-and-go ready.

Quarantine/Isolation

If you must shelter in place for extended period:

Food needs:

• Minimum 2 weeks supply
• Beyond emergency kit
• Stockpile freezer meals (if power available)
• Pantry staples (GF flour, pasta, rice)

Medical:

• 30-day medication supply
• Telehealth setup
• Thermometer, oximeter

Hygiene:

• Extra toilet paper, paper towels
• Cleaning supplies
• Laundry detergent

Natural Disasters (Specific)

Hurricane/Flood:

• Waterproof containers critical
• Elevate kits off floor
• Include life jackets

Earthquake:

• Secure heavy items
• Keep shoes by bed
• Drop, cover, hold on

Wildfire:

• N95 masks for air quality
• Monitor evacuation orders
• Have vehicle fueled

Winter Storm:

• Alternative heating source
• Extra blankets
• Food that doesn't require cooking

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Budget-Friendly Kit Building

Start Small, Build Over Time

Month 1: Food basics ($50-75)

• Canned tuna/chicken (12)
• Crackers (4 boxes)
• Granola bars (2 boxes)
• Fruit cups (12)
• Peanut butter (2 jars)

Month 2: Water & medical ($40-60)

• Water cases (3)
• First aid kit
• Pain relievers
• Prescription copies

Month 3: Gear ($60-80)

• Flashlights + batteries
• Radio
• Emergency blankets
• Waterproof container

Month 4: Complete food supply ($75-100)

• Additional canned goods
• Snacks variety
• Juice boxes
• Instant rice

Month 5: Documents & extras ($30-50)

• Laminate documents
• Cash reserve
• Games/activities for kids
• Comfort items

Total investment over 5 months: $255-365

Money-Saving Tips

Buy on sale:

• Stock up during sales
• Use coupons
• Amazon Subscribe & Save discounts

Buy store brands:

• Often cheaper, same quality
• Verify gluten-free on label

Buy in bulk:

• Sam's Club, Costco memberships
• Split bulk purchases with GF friends

Rotate into regular diet:

• Use oldest stock in regular meals
• Replace with fresh items
• Prevents waste from expiration

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FAQs: Gluten-Free Emergency Kits

Q: How long does gluten-free emergency food last?

A: Shelf life varies:

• Canned goods: 2-5 years
• Dried goods: 6-12 months
• Bars/snacks: 6-12 months
• Water: 1-2 years (in sealed bottles)

Rotate food every 6 months for best quality.

Q: Can I include homemade gluten-free items?

A: Yes, but:

• Freeze-dried or dehydrated only (for long-term storage)
• Vacuum seal to extend shelf life
• Label with date made and expiration estimate
• Check regularly for spoilage

Store-bought is generally more reliable for emergencies.

Q: What if we need to evacuate by air?

A: Have scaled-down version:

• GF snacks in carry-on (TSA allows food)
• Medications in original bottles
• Digital copies of documents on phone
• Ship larger kit to destination if possible
• Research GF options at destination

Q: How do I explain celiac disease to emergency responders?

A: Simple script: "My child has celiac disease, an autoimmune condition. They cannot eat anything with gluten—wheat, barley, rye. Even small amounts cause serious illness. We have our own safe food supply."

Show medical documentation if needed.

Q: Should kids carry their own emergency supplies?

A: Yes! Age-appropriate:

• Ages 5-7: Small backpack with snacks, water, emergency card
• Ages 8-12: Backpack with snacks, water, medical info, flashlight
• Ages 13+: Full emergency kit they can carry independently

Teach them how to use items in kit.

Q: What about pets in emergency kit?

A: Include pet supplies:

• 3-5 days food
• Water
• Medications
• Leash/carrier
• Vaccination records
• Photo (for lost pet posters)

Q: How often should I practice using the emergency kit?

A: Semi-annually:

• Family emergency drill
• Practice grabbing kit and evacuating
• Rehearse meeting points
• Review medical information
• Let kids taste emergency food (so they know what to expect)

Q: What if someone in the family is also diabetic and celiac?

A: Additional considerations:

• Insulin supply + cooling method
• Blood glucose monitor + strips
• Fast-acting sugar (glucose tablets GF)
• Medical alert bracelet
• Extra detailed medical documentation
• Contact endocrinologist for emergency protocols

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Printable Checklist: Complete Emergency Kit

Food (3-5 Days Per Person)

Proteins: □ Tuna pouches (6-8) □ Chicken pouches (4-6) □ Canned beans (6-8) □ Nut butter (2-3 containers) □ Jerky (8-10 oz)

Grains: □ Instant rice (6-8 cups) □ Rice cakes (2-3 packages) □ GF crackers (10-15 servings) □ Instant mashed potatoes (2-3)

Fruits/Vegetables: □ Applesauce pouches (12-15) □ Fruit cups (8-10) □ Dried fruit (8-12 oz) □ Canned vegetables (6-8)

Snacks: □ Granola bars (12-18) □ Trail mix (8-10 portions) □ Candy (6-8 oz) □ Popcorn (4-6 servings) □ GF pretzels (6-8 bags)

Beverages: □ Water (1 gal/person/day × 3) □ Shelf-stable milk (12-18) □ Juice boxes (12-18) □ Electrolyte powder (10-15)

Medical

□ Prescription medications (7-10 days) □ Pain relievers (GF verified) □ First aid kit □ Thermometer □ Hand sanitizer □ Any specialized medical equipment

Documents (Waterproof Bag)

□ Celiac diagnosis letter □ Medication list □ Medical history □ Insurance cards (copies) □ IDs (copies) □ Emergency contacts □ Cash ($200-500 small bills)

Gear

□ Flashlights + batteries (2-3) □ Radio (battery/hand-crank) □ Phone chargers + battery packs □ Emergency blankets □ Matches/lighter □ Manual can opener □ Multi-tool □ Whistle

Hygiene

□ Toilet paper □ Wet wipes □ Soap □ Toothbrushes + toothpaste (GF) □ Feminine products □ Garbage bags

Clothing

□ Change of clothes (per person) □ Sturdy shoes □ Rain gear □ Warm layers

Comfort Items

□ Games/activities □ Favorite toy/stuffed animal □ Books □ Photos

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The Bottom Line

Emergencies are stressful enough without worrying about safe food for your gluten-free child. A well-prepared emergency kit means:

✅ Peace of mind knowing your child has safe food ✅ Independence from potentially unsafe emergency food sources ✅ Medical documentation ready to show responders ✅ Reduced stress during already difficult situations ✅ Family safety for 3-5 days minimum

Start today:

1. Buy one week's worth of shelf-stable GF food
2. Gather medical documentation
3. Store in waterproof container near exit
4. Set calendar reminder to check quarterly

Because the best time to prepare for an emergency is before it happens.

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What's in your gluten-free emergency kit? Share tips in the comments!