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14 Best Gluten-Free Travel Destinations (and Where to Eat)

Written by Becca

Updated on August 31st, 2024

Is it easy to find gluten free places to eat when you travel? We have a list of some of the best and worst countries for celiacs and eating gluten-free food.

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Table of contents

• Mexico (Mexico City and more)
• New York City
• Vietnam (Hanoi, Ho Chi Minh City & Hoi An)
• Guatemala (Antigua)
• Canada (Vancouver & Nova Scotia)
• Estonia (Tallinn)
• Israel (Tel Aviv & Jerusalem)
• Sri Lanka (Kandy & Ella)
• Italy (Milan, Florence, Rome & Naples)
• The Netherlands (Amsterdam & Rotterdam)
• Costa Rica (San Jose, Monteverde & Santa Elena)
• Peru (Lima & Cusco)
• India (Mumbai & Kerala)

I found out that I had celiac disease in 2005. While not being able to eat gluten is hard, I did not let it stop me from seeing the world. I’ve been traveling on six continents on my own since 2009, and I’ve eaten a lot of amazing GF foods!

I’ve had a few challenges while traveling around the world in some countries that were not at all friendly to gluten-free travelers. But I’ve had some excellent experiences in countries that were awesome for gluten-free travel, and I want to tell you about those.

Let’s see the travel destinations that have been easiest for eating gluten-free. I’ll tell you about where I ate, too. Read on!

Key takeaways for gluten-free travel around the world:

• Latin American countries that have corn-based cuisines like Mexico and Guatemala are good for gluten-free travel.
• Countries in Western Europe often have well-marked menus and English is widely spoken.
• Rice-based cuisines in Vietnam, the south of India and Sri Lanka are good for gluten-free diets.
• Mediterranean countries like Israel have food with lots of fresh vegetables, dairy and meat.

Mexico (Mexico City and more)

Mexico is the best gluten-free destination for my travels as a celiac. Visitors to CDMX should visit my guide to eating gluten-free in Mexico City to check out the specifics!

The gluten-free nature of Mexican cuisine allows me to order great food from an authentic restaurant and be pretty sure that I don’t have to ask for any alterations or substitutions to the meal. The food in Mexico is based on a lot of corn products (tortillas, tamales, tostadas and totopos). For this reason, I eat so much in Mexico!

If you’re interested in going around Mexico City with a local guide, a food tour is great for that. We took one of CDMX’s best food tours, and our guide double-checked with every vendor on the tour to make sure something gluten-free could be made for me. It was so kind! To learn more, you can visit my review of the Eat Like a Local Food Tour .

Here are my favorite things to eat in Mexico: I look for all of these items on a menu to determine if I can eat a restaurant I see!

• Tacos al pastor These tacos are made with corn tortillas (it helps to check, as, on rare occasions, tacos might be made with wheat tortillas) and have meat and sometimes pineapple. They’re always served with cilantro and raw onions. They’re typically dairy-free as well.
• Enchiladas : Enchiladas are corn tortillas bathed in salsa and have a filling of chicken, beef or cheese. I usually add extra hot sauce.
• Chilaquiles : Chilaquiles, which I ‘discovered’ in Mexico, are strips of corn tortillas in a bath of salsa (my dream come true!) and have either chicken or cheese on top.
• Tacos de canasta These are tiny little tacos that sit in a ‘canasta,’ or basket, all day until they’re sold. Typically these will be sold from breakfast time until after lunch, or whenever the vendor sells his entire supply of tacos de canasta. They’re usually served cold and filled with potato, beans or meat.
• Tamales : Tamales are corn flour steamed in big leaves and usually have a small filling of chicken, beef or cheese. To find out the filling, you have to ask the vendor, so speaking some Spanish or using Google Translate will be crucial!
• Totopos : This is the way to say “tortilla chips” in Mexico. They are served in many restaurants, just like you’d find them at home, with salsa or guacamole.
• Tostadas : I ate the famous tostadas at the Mercado de Coyoacan’s tostada vendors. Tostadas are toasted (rather than fried) thin corn tortillas, and will have toppings on them for a complete meal.

If you don’t speak Spanish, I suggest getting a pocket-size Spanish-English travel dictionary for your trip, like this Lonely Planet phrasebook to help point out your allergies and learn about food words.

New York City

I can’t believe the best answer for a gluten-free travel destination was right under my nose, this whole time! As someone who has lived in NYC for a decade, I always recommend NYC to friends who have gluten-free diets.

I think what makes NYC such a great gluten-free eating place to go is that you can find any type of food in the world in NYC. When I go out to eat, I typically opt for Thai, Mexican, Vietnamese, Middle Eastern, Indian or salad/health food. NYC is also home to several 100% gluten-free restaurants that are attractive for celiac travelers.

I would call NYC the #1 most gluten-free-friendly destination in the entire country, due to the sheer amount of restaurants. There are so many restaurants in NYC that I typically don’t have to go far to get something gluten-free, whether street food (Halal cart!), fast casual (CAVA!) or a sit-down restaurant.

While there are of course many, many places to dine out with gluten-free food in NYC, here are a few of my personal favorite restaurants:

• CAVA : I recommend CAVA a lot of the time in Facebook forums for gluten-free travel groups. CAVA has clear menu markings in regard to gluten and dairy, and I always get a “grains & greens” bowl with chicken, spicy harissa, olives, Israeli salad and more. There are several locations throughout Manhattan and Brooklyn. Find the NYC locations .
• By the Way Bakery : My old roommate once got me a birthday cake from By the Way Bakery and it was one of the best things I’ve ever eaten. It’s a totally gluten-free and dairy-free establishment in the NY area. Amazing! See the goodies at the website .
• The Little Beet : I’m into the fast-casual dining scene, as you can tell (I’m always on the go!) and The Little Beet makes some delicious food for sitting down or takeaway. You can see a “full ingredient list” which helps find out what exactly is in a dish before you order.
• Tacombi : Dan and I used to go to the Fort Greene location of Tacombi while living in Brooklyn! I’d always get tacos, and never had any issues with glutening at this location or others. There are quite a few locations of Tacombi, so check out the website .
• National : This Thai restaurant (a sister restaurant to Joya) never failed me for gluten-free curry or Pad Thai. A lot of Thai restaurants in NYC can do a gluten-free curry. Either the menu will be labeled, or you can ask! Here’s the website menu .
• WILD : This Park Slope (Brooklyn) restaurant is 100% gluten-free and they make pizzas to die for! I like sitting down for a cocktail, too. Follow the Instagram .
• Bakeries at “Greenmarkets” : I’ve had gluten-free baked goods from vendors at the “greenmarkets” in Fort Greene, Brooklyn, as well as on the Upper West Side. Just keep your eyes peeled and look at ingredient labels! You may find hidden gems.

Vietnam (Hanoi, Ho Chi Minh City & Hoi An)

Vietnam is the easiest place for gluten-free travel in Asia. I would be the expert to tell you that, as a gluten-free person who lived in Asia for 2.5 years! I’ve traveled to 15 countries in Asia, and Vietnam is the best for being gluten-free.

As a gluten-free traveler both my times in Vietnam, I ate a LOT of pho. Pho is Vietnamese noodle soup, and it is delicious, fragrant and filling, as well as gluten-free. The pho noodle is made completely of rice!

If you are a gluten-free traveler and you happen to love pho (note that it’s hard to get the vegan type, as most of the broths will be beef-based), you can try it from a ton of restaurants in Hanoi . It’s great to try the different flavors and styles at all the restaurants if you love it like I do.

More celiac-safe gluten-free foods in Vietnamese cuisine are vermicelli (round tubular thin rice noodles), ‘bun’ noodles (wider rice noodles) and noodles made of mung bean (glass noodles). Things to note are that the yellow noodles (“mee”) are made of wheat. Avoid those!

Other gluten enemies in Vietnam soy sauce and banh mi (baguette sandwiches). But, fish sauce and shrimp paste (two items that tend to give Vietnamese food its flavors) are OK. To see where I ate in Vietnam, check my Hanoi travel guide for starters.

My favorite Vietnamese dishes for a gluten-free diet are:

• pho ga (chicken pho)
• pho bo (beef pho)
• bun bo (cold bun noodles with beef)
• bun cha (rice noodles with pork. It’s still debatable how it’s made, but by looking up authentic recipes, few called for soy sauce.)

If you’re serious about traveling to this part of Asia, see my tips on how to plan a trip to Vietnam . My last tip is to get a pocket-size Vietnamese phrasebook , which I had on my first trip to Vietnam. It helped me point out foods in markets and talk to restaurant staff.

Guatemala (Antigua)

I’ve been to Guatemala twice, and having done it gluten-free the first time, I was not worried about going back again.

Guatemalan cuisine is heavy on corn, as well as eggs, chiles, salsas, meat and avocados. (I should note that the coffee is also excellent, and it’s why I wrote this Antigua coffeeshop guide .

I think what you’ll like about traveling in Guatemala as a gluten-free traveler is that the tortillas are not like Mexican tortillas (the tortillas you’d find in stores all over the world). Guatemalan tortillas (made of corn, and gluten-free!) are dense, thick and chewy. I think they are delightful.

In cities like Antigua, which is very much on the “tourist map” and very hospitable to foreigners, you’ll find some international food in addition to Guatemalan food. I enjoyed going to a taco restaurant (twice) and I liked getting a salad for takeout (with some modifications) from the cafe 12 Onzas.

Keep in mind that my options are more limited than the regular gluten-free traveler because I am also dairy-free and soy/bean-free.

Here’s where I ate in Antigua, and where you should try if you book a trip to this great gluten-free travel destination:

• 12 Onzas : This modern and Insta-worthy cafe has a healthy menu that I found easy to navigate. I had a salad with grilled chicken and got it to go!
• Pitaya Cocina Saludable : This healthy cafe has salads, smoothies, juices and a quinoa bowl on the menu for GF diners.
• Cafe Sky : I’ve been to this cafe and bar on both my Antigua trips: once for brunch, and once for appetizers and drinks. I can recommend the full
• Cafe Condesa : This cafe has some standard Guatemalan lunch fare. I was happy to have a tortilla with a fried egg, potatoes and fruit.
• Ta’Cool Taco Shop : I ate dinner at this modern taco shop and it was delicious! It was easy to navigate what was gluten-free (for me).
• La Taquiza Antigua : This simple taco joint was good for a gluten-free meal.
• Finca La Azotea (cafe) : We took a tour of this coffee farm, and at the end, had an awesome meal at the on-site restaurant. The staff was very personable and listened when I mentioned my allergies. There are chilaquiles, omelets and the Desayuno Chapin.

If you’re interested in a trip to Guatemala for your next gluten-free vacation, head to my Antigua, Guatemala, travel guide .

Canada (Vancouver & Nova Scotia)

Canada on the whole is hard to generalize, but chances are that you’re traveling to a few Canadian travel hot spots: Vancouver , Banff National Park, Toronto, Montreal or Halifax , Nova Scotia.

During my trip to Halifax and some other nearby parts of Nova Scotia, I was blown away by how gluten-free-friendly the restaurants downtown were! Every server knew about gluten allergies, and I was able to look at menus from my phone before sitting down anywhere, choosing to opt for restaurants with clear labels of GF as well as DF, for my dairy intolerance.

For traveling to Toronto, Montreal, Banff and Vancouver: these cities rate highly in terms of being friendly for gluten-free travelers and celiacs alike!

Keep in mind that in coastal Canadian cities like Vancouver and Halifax, there is a lot of seafood. Watch out for menu items like fried fish, fries, battered fish or fish that may have come into contact with breadcrumbs or Panko. If you eat shrimp, seafood, lobster, mussels and oysters, you’re probably in luck because these are typically prepared without breading.

I enjoyed a GF shrimp gazpacho and GF shrimp pasta, and there were usually options for adding baked salmon or smoked salmon to any salad.

As an example of how many restaurants in major Canadian cities cater to gluten-free diets, you can see these recommendations I have for a trip to Halifax:

• Bar Sofia : This trendy Latin restaurant has some Mexican as well as Argentine-themed dishes. Our server said most menu items could be prepared gluten-free and she was not kidding! I had the swordfish ceviche as a starter, and chimichurri chicken as a main. Here’s the menu .
• Darya : I looked at the Darya menu online and knew I had to go. It’s labeled with DF, GF, V and VE (vegan), which made it super easy for someone like me with both the gluten- and dairy-free requirements. I enjoyed a spread of three appetizers: the house-pickled vegetables, a side of mixed olives and braised green beans. The menu was overwhelming with gluten-free, dairy-free, vegan and vegetarian items.
• The Daily Grind : At this full-service cafe and coffeeshop , I was able to get a vegan smoothie (gluten-free of course), an oat milk latte (twice), the gluten-free house omelet and a fresh orange juice.
• Peace by Chocolate : Behold the treats! For celiac travelers into chocolate, try Peace by Chocolate . I ate a vegan gluten-free house-made peanut butter cup (amazing). If you’re not allergic to dairy, you can seek out your favorite chocolate bar, as most are milk chocolates.

Estonia (Tallinn)

Estonia is a relaxing place to travel, and English is widely spoken in the cities.

While Estonia’s cuisine is indeed true to the Northern Europe types, focused on breads of wheat and rye, meat and game, dairy products and cold-water fishes, I was delighted to find that Tallinn (the capital city) has a very health-first approach in many new coffee shops and cafes , along with restaurants.

Asking for something vegetarian, vegan or gluten-free is almost normal, which was impressive. There are lots of new healthy cafes offering modern takes on traditional Estonian food, and farm-to-table goodness.

Here are a few places to eat, where staff speaks great English and where veganism and gluten-free-ism are welcomed:

• Rock, Paper, Scissors (Kivi Paber Käärid) This funky gluten-free restaurant is located in Telliskivi and it’s the first (and “best,” according to the website ) gluten-free restaurant in the country. All food items on the menu at this restaurant is also labeled with vegan options, casein-free options and lactose-free options. Dishes on the menu like salmon tartare, creamy chorizo pasta, slow-cooked beef cheeks and a spicy rice noodle salad may make you want to eat here twice. Visit the Instagram .
• Must Puudel : Known for gluten-free-friendly meals, along with lactose-free, vegan, vegetarian and health food in a cool retro atmosphere. Also laptop-friendly, although the WiFi was not super strong. Check out their Facebook page .
• NOP : Take one look at NOP’s photos of food and you’ll be sold on this farm-to-table health-conscious eatery that also has a small health food market inside. Every item is marked with vegan/gluten-free/lactose-free markings so that you can eat with no stress. See the website .

For cafe lovers, I put together a list of the best cafes in Tallinn , and for any visitor, check out my list of what to do in Tallinn on your trip.

Israel (Tel Aviv & Jerusalem)

On my four trips to Israel , I’ve been delighted to see that servers in restaurants ‘get it’ when it comes to allergies and food intolerances. Many Israeli foods (not all, but many) are naturally gluten-free, and the Mediterranean cuisine is to thank.

A few excellent gluten-free Israeli foods to try are…

• Shawarma : Shawarma is meat that is fired on a rotating rotisserie, and it’ll be either lamb, beef or shawarma. Sometimes you can order ‘Shawarma mix’ which will be a combo of the designated meats that the restaurant has. If you get ‘chips,’ this is French fries, but you can ask if they’re fried alone (if fried with other items, the fries are likely glutened.)
• Shakshuka : This Middle-Eastern delicacy is a stew of spiced tomatoes and onions with baked eggs on top. Often, there’s a beautiful garnish of herbs. Shakshuka is usually served with bread, but you can ask for no bread, and note that you are gluten-free. Maybe the restaurant has gluten-free bread!
• Salads : Israel is famous for salads, which are all kinds of pickled vegetables or fresh vegetables with herbs. My favorites are anything pickled, as well as Israeli salad (cucumbers and tomatoes with herbs).
• Dairy : If you eat dairy, try Israeli yogurts and cheeses! Before I went dairy-free, these were some great things I liked in Israel.

At most shawarma and falafel eateries, you can treat yourself to a whole buffet of pickled vegetable toppings… all included in what you paid. This is one of the best parts about dining in Israel!

If you’re thinking of an Israel trip, start with my Tel Aviv city guide and Jerusalem local travel guide .

Travel in Colombia is enlightening and exciting, which is why I’ve gone there three times! Colombia has many types of cuisines due to being so large. When I think of eating gluten-free in Colombia, I think of ‘bandeja paisa’ and arepas, and all the tropical fruits and smoothies.

Arepas are the national hot cake of Colombia, and they’re always made of corn by definition. Curious about how arepas are made? Check out this recipe from My Colombian Recipes .

Even though no one in Colombia really knew what gluten was (and I don’t expect people around the world to have heard the word), I was able to explain in Colombia that I had an allergy to ‘productos de trigo’ (wheat products). I stuck to safe foods made of rice and corn.

Finally, on my third trip to Colombia, I learned that empanadas in Colombia can be made from 100% corn (delicious… but do try to check as best you can by asking the vendor in Spanish or finding out from the restaurant kitchen if it’s completely corn-based, or not).

In the Cartagena region, you can enjoy ceviche or other seafood dishes like grilled fish. Due to Cartagena being so popular with North American tourists these days, gluten-free food is increasingly easier to come by.

In the Medellin region, opt for the famous ‘bandeja paisa,’ which will present you with a loaded plate of things like avocado, grilled plantain, white rice, a fried egg, sausage (maybe not GF), a thin piece of steak or chicken (depending on which bandeja you ordered) and an arepa, which will be a dry corn cake (gluten-free!).

For a trip to Medellin, gluten-free travelers can eat at:

• El Trompo: Modern Colombian food drawing from many parts of the country’s resources. See photos of the food at the Instagram .
• Mondongo’s : This famous mainstay is kind of like a Colombian diner — Colombian comfort food, ‘paisa’ style. Find it on Tripadvisor .
• Criminal Taqueria : I have been to Criminal Taqueria for tacos multiple times, and I’d recommend it to any gluten-free visitor in Medellin. You can visit the restaurant’s Instagram .
• Burdo : This trendy restaurant and bar has a splendid brunch and great staff (I got tacos, corn tortillas and all! No gluten). See the pretty Burdo Instagram .

If you plan to visit Medellin, look no further than my Medellin travel guide for some tips, and bookmark the list of the best restaurants in Medellin , where I ate gluten-free every single day!

Sri Lanka (Kandy & Ella)

Traveling in Sri Lanka is such a great surprise. I knew some things about tropical and coconut-based food, but the true pleasure was eating Sri Lankan food all over the country.

Sri Lankan cuisine focuses on rice, and that is a great thing for me as a gluten-free traveler. This is a gluten-free destination that I highly recommend!

Most foods in Sri Lankan cuisine have rice and coconut oil (great for lactose intolerance). Curries are made with coconut milk and coconut oil, and served with rice.

The best Sri Lankan gluten-free foods I found were:

• String hoppers : flat pancakes made from rice noodles
• Pittu : rice flour mixed with coconut and served in a conical shape
• Curry : Sri Lankan curry usually has chicken as its protein, and no gluten nor dairy ingredients among the spices, coconut milk, oil and vegetables.
• Tropical fruit : The best treat for breakfast and dessert was juicy pineapple, mangoes, passion fruit, watermelon and bananas.
• Sambol : This is a special side dish and comfort food made of coconut, onion, lime and chilis. Wow, it’s perfect! (Want to see how it’s made? Check out this recipe .)

There are some things to watch out for, though: roti (Indian bead) and kottu (chopped wheat noodles, stir-fried). These are not gluten-free in Sri Lankan cuisine. I think it is also worth noting that in smaller establishments, minimal English is spoken, and it will be important to have a translation in the Sinhala language for “I cannot eat wheat/flour ingredients.”

If you don’t get a translation card, you can use your phone.

Italy (Milan, Florence, Rome & Naples)

For me, the first thing that comes to mind about Italy is pizza. And as we all know, pizza is made purely of gluten-containing dough. Is gluten-free eating in Italy possible?

I spoke with Catalin, an American living in Florence. She was diagnosed with celiac disease in 2016 and has since become the founder of The Celiac in Italy . Catalin consults clients on traveling safely in Italy with celiac disease, hosts gluten free culinary experiences in Florence, and is an English- and Italian-speaking resource/content creator for all things gluten-free Italy. Wow!

Catalin (who has a cool Instagram ) says, “It’s no secret that Italy is one of the best countries in the world when it comes to gluten free options. Though it may seem counterintuitive with so much of the cuisine centering around gluten-filled delights, Italians have gone out of their way to make sure the gluten-free counterparts are just as accessible.”

As an American celiac who moved to Italy a few years into her diagnosis, she can confidently say that the awareness and understanding of the severity of a celiac diagnosis in Italy is unlike any other place she has visited.

Italy even has the Italian Celiac Association (Associazione Italiana Celiachia-AiC) which, among other things, offers a certification program for restaurants to learn about celiac disease, gluten-free menu options and best practices in the kitchen for avoiding cross-contact.

“All this to say that celiacs can rest assured that a trip to Italy will be a piece of gluten free cake,” Catalin says. “Though you don’t need to speak fluent Italian to safely navigate the cuisine, it is important to have a few Italian words in your back pocket.” And here they are:

• “I am a celiac” = “Sono celiaco/a”
• “Celiac disease” = “Celiachia”
• “Gluten free” = “Senza glutine”

Catalin is a firm believer that all celiacs should have the opportunity to visit Italy and enjoy the food. Here are her favorite spots:

Mama Eat (Milan, Florence, Rome, Naples)

Mama Eat is a delicious restaurant with six locations across the country, and it features a large menu of Southern Italian classics. It is certified by the AiC and known for having a dedicated gluten-free kitchen in each restaurant. The chef, Mama Marcella, is a celiac herself and has committed her career to making sure all celiacs feel welcome at the table. When you visit, Catalin recommends ordering the “A genoves” or “A amatriciana.”

Quinoa (Florence)

As the first 100% gluten free restaurant to open in Florence, Quinoa remains one of the most popular dedicated gluten-free spots in the city. The menu is a blend of traditional Italian and Asian cuisine. That’s right, Pad Thai and Bolognese are neighbors on the “primi” page. This is one of Catalin’s favorite local spots.

Risotteria Melotti (Isola della Scala, Florence, Rome)

This is a 100% gluten-free risotto restaurant with three locations in Italy. The Melotti family didn’t intentionally set out to open a gluten free restaurant; they were simply focused on growing rice and making risotto (which hails from their home region, Veneto), and later decided to lean into this naturally gluten-free tradition. The menu is always changing with the seasons.

The Netherlands (Amsterdam & Rotterdam)

As a health-first and forward-thinking modern European nation, the Netherlands is a great place to be gluten-free.

It’s not because the cuisine itself is gluten-friendly, as it’s not (heavy on bread), but it’s because people will understand what you want and there’s a wide range of international cuisines available, along with health-conscious shops and eateries, at least in Amsterdam and Rotterdam .

In nicer restaurants (figure a sit-down establishment rather than a grab’n’go), main dishes will consist of poultry, meat or fish, with sides of vegetables, and this is the route I took in order to have some grilled or roasted GF protein.

Eat gluten-free food in Amsterdam and Rotterdam at these places I tried!

• Fenix Food Factory, Rotterdam : A Rotterdam staple for locals and visitors, this revamped space is now a trendy indoor market with vendors selling international cuisine, health food, cheese, cider and coffee. Visit the Facebook page .
• STACH Food, Amsterdam : This Amsterdam-prepared goods store has several locations in the city and is a spot for picking up coffee, gluten-free snacks and healthy drinks. Visit the website .
• Anne & Max, Amsterdam : This fresh and health-focused brunch restaurant has a full menu of breakfast and lunch foods. Make sure to check out the menu, which notes gluten-free dessert options! See the website and menu .

Costa Rica (San Jose, Monteverde & Santa Elena)

Costa Rican food is Central American, so it’s pretty simple and focused on rice and beans. At a ‘soda,’ or a Costa Rican bodega/diner, you can get “casados:” rice, beans, fried egg, corn tortilla, plantain and sour cream or cheese. This is a typical meal in Costa Rica and it’s great for my gluten-free diet! Unless there’s a wheat tortilla, you’ll almost always be in the clear for gluten sensitivities.

If you have questions, you can say, “Tengo alergia grave de harina y productos de trigo.” (“I have a grave allergy to flour and wheat products.”)

In Costa Rica, I also recommend trying the local fruits. One thing you can count on to be gluten-free during your travels is amazing fruits and vegetables! In Costa Rica, a few I recommend for being wonderful and sweet are: pitahaya (dragonfruit), guayaba (guava), mango, papaya, passion fruit and granadilla, starfruit and bananas!

Peru (Lima & Cusco)

Peru, somewhere I’ve been twice (and spent an entire month!) was good for eating gluten-free because of one thing (among others): ceviche .

The national dish of fish marinated in lime juice, accompanied by camote (sweet potato), choclo (big corn) and onions is 100% gluten-free, and is sometimes made of shrimp as well.

A big plus for Peruvian cuisine is that potato is a big part of the national food dishes. When I was in Lima for four weeks, I went to a Peruvian cooking event where I learned that the country has more than a thousand types of potato types. Can you imagine?

This being said, there are a few Pervuian foods to avoid, as well as some to be very wary of, as a gluten-free traveler. AVOID fried items, as fryers will often be shared with fried things like chicken and seafood that are coated in potential wheat products. Also, avoid things like the other nationally-famous dish lomo saltado, which is made with soy sauce (not safe for celiacs or gluten allergies!).

There is a lot of fast food in Peru, and that means fried food, cross-contamination and sauces that may contain wheat. When possible, opt for fresh food and avoid foods with dark sauces. While in Peru, I mostly ate out at health food restaurants or ate fish and seafood, including ceviche, while being able to ask in Spanish about ingredients.

_My best advice is to go to Peru armed with the Spanish version of letting restaurants know about your allergies to gluten, or helping you eat something safe. A resource for Lima is Find Me Gluten-Free: Miraflores (Lima) and Find Me Gluten-Free: Cusco .

India (Mumbai & Kerala)

India is a massive country, and I’ve been to two distinct regions there (the Mumbai area, and Kerala province, in the southwest). As India is diverse, some regions are better for eating GF than others. In general, India stretches from the very northern and ‘wheaty’ region near the Himalayas and closer to Everest, all the way to the tropical ‘rice-based’ areas that get tropical in the south.

Which region of India is best for gluten-free?

In general, cuisines in the tropics have more rice, due to how it grows best. Regions closer to higher altitudes will have more wheat and cheese. This is what my experience has shown me all over the world!

Foods in the south of India (Kerala province) are pretty gluten-free friendly, similar to Sri Lanka. Rice is served at most meals, or at least always an option. Curries are made from coconut milk and heavier curries have dairy milk.

In the middle of the country, food options will mostly always be vegetables simmered in curries or sauces or yogurts. You will usually be able to eat rice wherever you go.

Is street food in India gluten-free?

The danger for gluten-free diets undoubtedly lies in street foods, which will be very exciting because there are so many of them. It’s hard to ask a vendor if something is 100% rice from how it looks, depending on what it is. With street vendors, limited English may be available.

As with traveling anywhere, it pays to have a way of translating into local languages (Malayalam in Kerala and Marathi in Mumbai, for instance) or having a guide for the day. For a severe gluten intolerance, I would NOT advise eating street food in India under any circumstances.

Gluten-free foods in India

My favorite gluten-free traditional Indian food that I tried to eat as many places as I could was Baigan Bharta. It’s also the Indian dish I tend to eat the most often if I go out for Indian food at home, because it’s gluten-free by default (I’ve even tried to cook it)! Baigan bharta is a vegetable-based dish made of eggplant, tomato, onion and spices. It is served with rice. If you’re feeling doubtful at a restaurant, try to seek out foods you know from home, like a curry with vegetables or boiled meat, or sauteed vegetable dishes with rice.

For more resources on how to eat gluten-free in India, check out this gluten-free Mumbai guide , which recommends upscale dining there, and Find Me Gluten-Free can help out with New Delhi.

This gluten-free adventure blog has a gluten-free dining card available, translated into Hindi.

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How do real parents survive flying with a toddler? My friends and I pooled these tips for the easiest and smoothest plane travel with a toddler, from how to pass the time and how to stay calm.

Pregnant and Traveling: 16 Handy Essentials for Comfy Flights

Through taking flights while pregnant, I found things that help make the trip more comfortable. Here are my personal recommendations of what to pack for flying during pregnancy.

19 Sustainable Travel Tips for an Eco-Friendly Mindset

Learn how to travel more sustainably! We’re conserving resources and traveling healthier with our favorite eco-friendly products and sustainable travel tips.

How to Prepare for a Long Trip

How do you prepare for a long trip abroad? Here's a list of things to do before long-term travel, including long-term travel preparation and how to prepare to travel the world for several months.

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Gluten Free, the Bible, and Me

What Are The Best (and Worst) Destinations for Gluten-Free Travel?

As the number of individuals diagnosed with gluten-related disorders, such as celiac disease and gluten sensitivity, continues to rise, the demand for gluten-free travel options has become increasingly prevalent. Gluten, a protein found in wheat, barley, and rye, can trigger adverse reactions in those with gluten-related conditions. As a result, travelers with special dietary requirements seek destinations that can cater to their gluten-free needs without compromising on the authentic experiences of exploring local cuisines.

This comprehensive article will delve into the best and worst destinations for gluten-free travel. Our exploration will encompass the key factors that make a destination gluten-friendly or challenging for gluten-free travelers, highlighting the availability of safe food options, local awareness of gluten-related issues, and the overall culinary experience.

Criteria for Gluten-Free Travel

Before delving into specific destinations, let’s establish the essential criteria that determine whether a location is suitable for gluten-free travel:

• Gluten-Free Awareness : An ideal destination should have a strong awareness of gluten-related disorders and dietary restrictions. This includes well-informed restaurant staff, food vendors, and a variety of gluten-free product availability.
• Gluten-Free Menus: Restaurants and eateries that offer gluten-free menus or clearly label gluten-free options make it easier for travelers to identify safe food choices.
• Local Cuisine Adaptability: Destinations that naturally incorporate gluten-free elements into their traditional cuisine can provide travelers with a more authentic dining experience.
• Safety and Cross-Contamination: The risk of cross-contamination is a significant concern for gluten-free travelers. Safe food preparation practices and separate cooking areas are crucial for ensuring a safe dining experience.
• Gluten-Free Accommodations: Gluten-free accommodations, such as dedicated gluten-free hotels or resorts, contribute to a stress-free and enjoyable trip.

Best Destinations for Gluten-Free Travel

Now, let’s explore some of the best destinations around the world that have earned a reputation for being highly accommodating to gluten-free travelers:

Surprisingly, Italy, famous for its pasta and pizza, ranks among the top gluten-free travel destinations. With a high awareness of celiac disease, many Italian restaurants offer gluten-free pasta, pizza, and other traditional dishes. Major cities like Rome, Florence, and Milan boast numerous certified gluten-free restaurants. Additionally, travelers can indulge in mouthwatering gelato, as many gelaterias offer gluten-free options.

Spain stands as one of the gluten-free havens, with an abundance of options available everywhere you turn. From exclusive bakeries offering gluten-free delights to mainstream establishments like McDonald’s serving up gluten-free Big Macs with buns, there’s hardly a place where gluten-free options cannot be found.

Supermarkets in Spain also boast an extensive selection, often featuring popular brands such as Schar and other elusive products like lady fingers and crackers that are rarely seen in the UK.

Interestingly, many of the traditional Spanish dishes are naturally gluten-free, from the beloved paella to the flavorful patatas bravas, making it effortless to find suitable options in restaurants.

In vibrant cities like Barcelona and Seville, the gluten-free scene truly thrives. Here, you can discover fully gluten-free bakeries, restaurants, and ice cream parlors, while Seville even boasts a dedicated gluten-free bar and Italian eateries, among others. The array of options available in Spain is simply astounding, leaving travelers with an array of delightful choices to indulge in.

The USA is somewhat similar to the UK, and fortunately, gluten-free options are widely available throughout the country.

However, there is a notable exception with McDonald’s, where even their fries are not gluten-free, unlike in the UK. Nevertheless, there is a plethora of burgers and pizzas to explore that are suitable for a gluten-free diet.

Cities like Las Vegas, Seattle, and Florida boast numerous gluten-free bakeries and restaurants, along with many other establishments that are well-equipped to cater to gluten-free needs. Even Disneyland Florida is highly accommodating to those with Coeliac disease, surpassing its counterpart in Paris in terms of gluten-free offerings.

4. Australia

Australia has emerged as a paradise for gluten-free travelers. The country’s food industry has taken significant strides in catering to various dietary needs, including gluten-free options. Sydney and Melbourne, in particular, offer an array of gluten-free restaurants, cafes, and bakeries. Local markets often have gluten-free product stalls, making it easy for travelers to find suitable snacks.

The proximity to the UK might suggest similar catering for Coeliac, but there are distinct differences, with a dedicated Coeliac Society in place. Thankfully, the majority of restaurants readily accommodate individuals with Coeliac needs, making it easy to find safe dining options. Moreover, there are a few gluten-free bakeries like Denise’s Gluten Free Bakery and RiceFlour Gluten Free Bakery in Cork, offering delicious alternatives for those with gluten-related conditions.

Japanese cuisine, with its emphasis on rice and fish, is inherently gluten-free friendly. While gluten-containing soy sauce is common, gluten-free tamari is also widely available. Major cities like Tokyo and Kyoto have restaurants that specialize in gluten-free dishes and provide allergy-friendly menus. Sushi, sashimi, and rice-based dishes are staples that gluten-free travelers can enjoy with confidence.

Sweden has seen a surge in gluten-free awareness and options. Stockholm, in particular, has numerous gluten-free cafes and restaurants. Additionally, Sweden is home to Oatly, a prominent oat milk brand that has expanded globally. This makes it easier for travelers to find safe and delicious dairy alternatives.

8. New Zealand

New Zealand’s gluten-free offerings have evolved significantly over the years. Major cities like Auckland and Wellington have embraced gluten-free dining, with many restaurants providing dedicated gluten-free menus. Additionally, New Zealand’s naturally gluten-free produce, such as lamb and seafood, allows for a rich culinary experience.

Although there are numerous gluten-free food choices available in Turkey, it is highly advisable to carry a travel card due to potential language barriers concerning contamination concerns, as some individuals have reported. Bread is commonly served in many places, so exercising caution is essential for those with gluten-related conditions.

A safe and classic option to consider is hummus, a naturally gluten-free dish widely enjoyed in Turkey. Additionally, staples like rice and potatoes are gluten-free, frequently featured in Turkish cuisine. However, one should be wary of orzo, a common ingredient in Turkey that is challenging to find in a gluten-free version, so it’s best to approach this with caution if someone claims to offer gluten-free orzo.

Grilled meats and fish, including shish kebabs, are excellent choices from the menus in Turkey, even though the options might be somewhat limited. In bustling Istanbul, there are a few gluten-free restaurants to explore for a worry-free dining experience.

10. Portugal

Similar to UK supermarkets, Portuguese supermarkets also provide clear labeling for gluten-free products, making it relatively easy to shop for gluten-free items. Dining out is also a pleasant experience, as there are ample options available for those with gluten-related dietary restrictions.

Piri piri chicken, a popular Portuguese dish, can be found in numerous places, and several other traditional dishes are naturally gluten-free, including bean stew (Feijoada) and Portuguese rice pudding (arroz doce).

In Lisbon, one can indulge in the iconic Portuguese custard tart known as “pasteis de nata,” and there is no shortage of restaurants that cater specifically to individuals with coeliac disease, ensuring a delightful and worry-free culinary experience.

Challenging Destinations for Gluten-Free Travel

While some destinations excel in catering to gluten-free travelers, others present significant challenges due to limited awareness or cultural practices. Travelers with gluten-related conditions should be cautious when visiting these destinations:

1. Southeast Asia

Many Southeast Asian countries heavily rely on soy sauce and other gluten-containing ingredients in their cuisine. Language barriers can also be a challenge in conveying dietary restrictions accurately. While some upscale restaurants in major cities may have gluten-free options, it’s generally more difficult to navigate gluten-free dining in rural areas.

France, known for its delectable pastries and baguettes, can pose a challenge for gluten-free travelers. Although awareness of gluten-related disorders is increasing, finding gluten-free alternatives in local bakeries or traditional restaurants can be challenging. However, major cities like Paris do have an increasing number of gluten-free establishments.

3. Central and South America

Central and South American cuisines often rely heavily on wheat-based tortillas and other gluten-containing ingredients. While traditional dishes like ceviche and grilled meats are generally gluten-free, travelers may struggle to find gluten-free versions of local staples like empanadas or arepas.

4. Eastern Europe

Some Eastern European countries may not have as much awareness about gluten-related disorders, and gluten-free options can be limited. Communication barriers can add to the challenge, making it difficult for travelers to convey their dietary needs effectively.

5. Middle East

Middle Eastern cuisine often features wheat-based flatbreads and bulgur wheat. While certain dishes like grilled meats and hummus are safe, cross-contamination can be a concern in traditional food preparation environments.

Gluten-free travel has become an increasingly important consideration for individuals with gluten-related disorders. Several destinations have embraced gluten-free awareness and offer a plethora of safe and delicious options for travelers. Italy, Australia, Japan, Sweden, Spain, USA, Ireland, Turkey, Portugal and New Zealand are among the best destinations for gluten-free travel, offering diverse and authentic culinary experiences.

On the other hand, travelers should exercise caution when visiting countries with limited gluten-free awareness and strong cultural reliance on gluten-containing ingredients. While it may be more challenging, it’s still possible to find gluten-free options in such destinations with careful planning and communication.

Ultimately, the best gluten-free travel experiences come from destinations that prioritize dietary inclusivity, and it is encouraging to see an increasing number of places around the world stepping up to meet the needs of gluten-free travelers. With the right research and preparation, gluten-free travelers can embark on exciting journeys filled with gastronomic delights, cultural experiences, and unforgettable memories.

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Best Vacation Spots For Celiac Travelers

May 12, 2022 · 4 Comments

Are you wondering which places are the best vacation spots for celiac travelers to enjoy lots of tasty and safe gluten-free food? I'm sharing my top recommendations right in this post!

This post may contain affiliate links. Please see my disclosure page for more information. Thanks! This post was updated in January of 2023.

About This Blog Post on Best Vacation Spots For Celiacs

Food is such an integral part of the travel experience. And when you have celiac disease , you may sometimes “miss out” on trying new foods, traditional dishes, or even cooking in the destinations you visit. And that can make traveling not feel as fun or unique as it used to.

Luckily, there are quite a few destinations both here in the US and around the globe that can be some of the best vacation spots for celiac travelers. This is where you can actually enjoy the iconic foods that are synonymous with a destination, in safe gluten-free form. Places where celiac disease is better understood, and where you can be included in the smells, ingredients, and tastes of a destination’s food scene - in a celiac safe way.

I've spent over a decade exploring the globe with celiac disease, learning from others in the celiac community, and gathering research on which places have the most celiac safe food, inclusive menus, and best understanding of what "gluten-free" really means.

In this post I'm diving into some of my favorite places, some that have been recommended by others, and a one celiac-friendly spot with close to 50 dedicated gluten-free places!

Please note, this is not a comprehensive of everywhere you can visit that has gluten-free food and celiac-safe options. There are TONS of places that offer that! But these are the ones that come up time and time again in my own research and hearing from other celiacs online. And there's a good reason for that!

NOTE   & DISCLAIMER

Everyone’s experience with celiac disease is different. My experience is not your experience. This is a guide – a list of suggestions to point you in the right direction.   Just because I had a positive experience somewhere doesn't mean yours will be the same.

Remember, a lot of traveling with celiac disease comes down to your mindset and attitude too . If you believe traveling with celiac disease is hard and going to suck, then it will continue to be hard and it will definitely suck . Have an open mind, bring snacks for backup, and use this list as starting point to build your own gluten-free bucket list.

The Best Vacation Spots For Travelers With Celiac Disease

One of the best vacation spots for celiac travelers: Portland, Oregon

Where can you vacation easily with celiac disease.

Truly, no destination is off limits when it comes to celiac disease when you have the right strategy. That doesn't mean it will be easy, but it's still possible. However, some places will be easier than others to vacation with celiac disease, and will have stronger awareness of celiac disease.

Here in the United States, awareness and availability of gluten-free food varies by region. Big cities are known for having more options and are usually more inclusive of dietary needs, and rural areas might not have a gluten-free bakery anywhere. Compared to other areas of the world, the USA also has a low understanding of celiac disease in public and in restaurants, making it difficult to be taken seriously (Though I will say it has improved DRAMATICALLY in the last decade, we still have a long way to go.) Asia is also known for being especially challenging to visit, due to the lack of awareness surrounding food allergies, and large presence of soy sauce in many dishes.

Conversely, in other areas of the world, celiac disease is more well-known, and gluten-free food is readily available. This is especially common in regions with a higher presence of celiac disease, and again, big cities. London, Paris, and Madrid come to mind, as well as Sydney, Australia, New Zealand, and Ireland. Some countries will have diets based in naturally gluten-free foods, such as parts of Central America, South America, and Africa. Of course, access to gluten-free food, healthcare, and treatment for celiac disease will vary and depend on individual circumstances.

How To Find Safe Restaurants On Vacation With Celiac

Locating gluten-free food can be tough when you're traveling - no matter where you are going on vacation with celiac disease. And while it's critical to speak to the restaurant directly to make sure their protocols work for you , sometimes you just want to get an idea of what's available. One of the best ways to do that while traveling is by doing your research first , on an app/website like FindMeGlutenFree.

FindMeGlutenFree can help you get an idea of what gluten-free restaurants, bakeries, and safe menus are available in your destination. And yes - this app is used around the globe! And with a Premium Subscription , you can filter by most celiac friendly, see what's open now (so you don't drive all the way to a bakery for breakfast and discover it's closed) , and what's gluten-free in the direction you're headed. It's like Google Maps, but a gluten-free version. And no Ads!

I've been a FMGF user for over a decade, but I think their Premium version is much more effective. Take $5 off a Premium Subscription with the code THENOMADICFITZ to make your travels with celiac disease less stressful.

Reducing stress while traveling with celiac disease is essential to make sure you don't end up with celiac travel burnout. It can be exhausting to have the attention on you for every meal, constantly speaking up, and always putting yourself at risk of gluten exposure. That's why balance is the key to traveling with celiac disease - and making sure you have a place to stay with a kitchen so you can prep easy meals for yourself. This is the basis of the Celiac Travel Course, where I teach you step-by-step how to plan a vacation with celiac from start to finish. Learn more about the course here to start planning yours!

My Favorite Vacation Spots With Celiac Disease

New york city: a celiac foodie heaven.

The holy grail of gluten-free food and truly one of the best cities for celiac travelers is the Big Apple.

And when you’re a native New Yorker like me, you grew up on slices of pizza, bacon egg and cheese bagels, and Chinese-American takeout food. And that doesn’t have to change when you have celiac disease if you’re in NYC. Home to thousands of restaurants, New York City is one of the best places to visit on the east coast if you have celiac disease, due to the sheer volume of restaurants. These include actual sit-down restaurants, bakeries, and sweet shops. A multitude of 100% dedicated gluten-free facilities exist throughout Manhattan, including Modern Bread and Bagel , a Kosher deli with the most incredible bagels, Senza Gluten , a classic Italian eatery with trattoria vibes, and sweet shops like Posh Pop , and NoGlu , serving pastries, cookies, and cakes that will make you forget what gluten even is. 

There are also restaurants with strong celiac protocols in place, including Keste Pizza , serving up classic Neopolitan pizzas, and Lilli & Loo , with dedicated fryers for dumplings, noodle dishes, and fried rice, and even Friedman's , a chain restaurant with almost ten locations serving gluten-free chicken and waffles. There’s no shortage of food to enjoy as you explore the Big Apple.

Want all of my recommendations for visiting NYC with celiac disease? Read my gluten-free guide to New York City here , or check out this YouTube video !

Italy: Gluten-Free Pizza, Pasta & So Much More

My top recommendation and one of the best vacation spots for celiac travelers is Italy!

Contrary to popular belief, the land of pizza and pasta is a very easy destination to navigate with celiac disease, especially in large cities like Rome, Milan, or Florence. Children are screened early for the disease in Italy. With food being such an integral part of family and community life, they’ve gone to great lengths to ensure celiacs feel included.

Having visited Italy mutiple times, both pre and post celiac diagnosis, I don’t feel I missed out on any of the typical “foods” you hope to enjoy when visiting, including pizza, pasta, and of course, gelato.

The AIC Mobile App , available for iOS download, is $2.99 for 2 weeks and has listings of celiac safe restaurants verified by the Italian Celiac Association (AIC). Between the large selection of “senza glutine” products in grocery stores, pharmacies, and even some airports, restaurants with menus that include more than just a side salad or a potato, and even gluten-free cooking classes available in cities around the country,  it’s a treat for celiac travelers.

Be sure to keep your eyes open for Grom gelato , 100% gluten-free and located all over Europe. In Rome just a few blocks from the Vatican, visit La Soffitta Renovatio for celiac safe pizza and pasta dishes. In Milan, Peperino e Milano ’s gluten-free menu is an entire book, and they bake fresh gluten-free bread to serve with your dinner as well.

Want all of my recommendations for visiting Italy with celiac disease? Read my gluten-free guide to Italy here.

Popular Spot For Celiac Travelers: Ireland

Another destination that's familiar with celiac disease as so many of their citizens have it - Ireland. Having visited Ireland twice post-celiac diagnosis, I was pleasantly surprised with the overwhelming amount of tasty products in grocery stores, and celiac safe option in many restaurants & pubs in larger cities like Dublin, Cork, and Galway. Ireland is a very popular destination for celiac travelers.

The Coeliac Disease Society of Ireland estimates that approximately 50,000 people living in Ireland have celiac disease . In addition to that, there are another 400,000 that are gluten intolerant. Because of this, supermarkets are stocked with "Free From" sections, and celiac disease is generally well-known. I had a bartender in Galway (back in 2014, mind you) ask if I wanted the beef stew with celiac gravy for dinner with my pint of cider. I was floored. (And yes, the stew was delicious, celiac safe, and I enjoyed it while watching World Cup football [soccer] on the television.)

Looking to plan your own adventure in Ireland? Check out my two-week itinerary for the best of cliffs, castles, and good craic.

Buenos Aires, Argentina & the Sin TACC Program

Buenos Aires, the Argentine capital famous for tango, parrilla (barbecue) and a strong European influence in their cuisine, also has a large presence of celiac disease. With so many immigrants from Europe over the last century, it's not hard to see why.

Argentina's "SIN TACC" label on menus, restaurants, and on food products & grocery stores has helped those with celiac disease find gluten-free food. In Spanish, "sin" means "without", and "T.A.C.C." stands for "Trigo, Avena, Cebada, Centeno" "Wheat, Oats, Barley, Rye".

Be sure to check out the many dedicated gluten-free restaurants in Buenos Aires, especially Gout Bakery & Cafe !

Want all of my recommendations for visiting Argentina with celiac disease? Read my gluten-free guide to Buenos Aires here , and check out some of a local's favorite spots from my friend Mike, who lives there.

A Relaxing, "Normal" Vacation with Celiac Cruise

If you want a completely worry-free vacation to destinations like the Caribbean, Europe, and Alaska - look no further than Celiac Cruise . This is without a doubt one of the best vacation choices for celiac families!

Celiac Cruise partners with cruise lines and travel companies to bring you a completely 100% gluten-free experience, without the fear. It's a chance to feel normal again, just like everyone else. The staff receive extensive training in cross-contact to ensure everything you are eating is safe - and it's all prepared in dedicated gluten-free kitchens too.

There's no shortage of tasty treats and special events, many of which include partners like Holidaily Brewing, Schar, The Celiac Disease Foundation, and the Celiac Project. And the meals on the ship were great for breakfast, lunch, and dinner. The late night buffet was a bonus! For more information about sailings with Celiac Cruise, please visit their website.

To read more about my experience aboard the Celiac Cruise 5-day trip to the Caribbean, check out this post .

Boston, Massachusetts: My Celiac Travel Home Base!

Another one of the best vacation spots for celiac travelers- Boston and New England, my home base the last decade!

If you're in Boston, definitely stop at Kane's Donuts for 100% gluten and dairy free donuts with 3 locations in the area. Burtons Grill , Red Heat Tavern , and 110 Grill all do a great job with celiac and allergen protocols, and T wist Bakery & Cafe north of the city in Burlington makes the best sandwiches & sweets - all 100% gluten-free!

Boston is home plenty of gluten-free and celiac safe food experiences, whether you are visiting the city or exploring the coast and the North Shore.

Want my celiac travel guide to Boston? Read it rig ht here.

Heading to the North Shore? Check out my gluten-free guide to the North Shore of Boston here.

Madrid, Spain: A Big Improvement in Celiac Safety!

Madrid’s food scene is strong in small plates, known as “ tapas” , traditional dishes of paella and special treats like chocolate con churros. When I studied abroad in Madrid in 2010, awareness of celiac was minimal and I had to eat at home with my host mother. But in the last decade, there’s been a large shift in the food culture of Madrid. 

FACE stickers now appear in restaurant windows, indicating the restaurant has been endorsed by the Spain Celiac Association (FACE). Dedicated gluten-free bakeries like Celicioso have popped up around the city. A stronger understanding of “sin gluten” can be found throughout Spain’s capital city, including more products in grocery stores like Mercadona and El Corte Ingles .

In La Latina, visit La Lina for patatas bravas and a glass of wine. And for the true chocolate con churros experience, check out Chocolateria 1902 or Maestro Churrero . While not dedicated gluten-free, they have celiac protocols in place for these tasty Madrid treats.

Want all of my recommendations for visiting Spain with celiac disease? Read my gluten-free guide to Madrid here to see why I think it's one of the best spots for celiac travelers that's improved in recent years.

Costa Rica: Gluten-Free in Tropical Paradise

Costa Rica is a tropical paradise filled with fresh fruits and vegetables, beautiful biodiversity, and plenty of gluten-free food. The diet of Costa Ricans (called ticos and ticas) is a lot of rice, beans, and corn, which are perfect for those with celiac disease. The wildlife and natural beauty here is stunning to behold.

If you are planning to visit Costa Rica with celiac disease, be sure to check out Zaney Travel who can help you plan an amazing vacation with celiac disease to Costa Rica. The owner, Zane, has celiac, and has been visiting Costa Rica for over 20 years. He knows celiac, cross-contact, and pura vida life in Costa Rica!

Want to learn more about Zaney Travel's trips to Costa Rica? Check out this post right here.

Probably the most celiac-friendly city I've visited in the United States and my #1 recommendation as the best of vacation spots for celiacs is Portland, Oregon. With close to 50 100% gluten-free facilities, it's super easy to eat safely here and the variety of gluten-free bakeries, restaurants, breweries, and food carts is UNREAL. While the current political climate of Portland might not be for you, the city is unparalleled when it comes to the presence of celiac safe options all in one place. So if you don't plan on visiting Portland right now, definitely keep it on your list for the future!

Everything you see here is from a 100% gluten-free establishment. Portland is a funky, inclusive, and fun city with an unparalleled gluten-free food scene.

Want my guide for all of the places you see here & more gluten-free goodness in Portland? Read the full gluten-free dining guide to Portland here.

Best Vacation Spots For Celiacs: Final Thoughts

These are just a few of my favorites of the best vacation spots for celiac travelers. I hope to continue traveling to more of them and share the details with you here on the blog.

What are your favorite places to visit with celiac disease?

Is your #1 vacation spot on this list?

Let me know in the comments below!

More Gluten-Free Travel Guides

Reader Interactions

Ria Danis says

July 24, 2022 at 7:15 pm

Am planning a trip in September to Amsterdam, The Netherlands And Paris, France. It’s the first time traveling since I’ve been diagnosed with Celiac and I’m extremely stressed about find gf food!

Jennifer Fitzpatrick says

July 25, 2022 at 10:40 am

Hi Ria, totally understand that stress! It will take more planning and preparation but there's still plenty of safe gluten-free food to be enjoyed. What research have you done so far?

June D Lane says

May 02, 2024 at 9:36 am

Anyone coming to the Sun Valley, ID area can enjoy 4-Roots Cafe in Ketchum which is a completely gluten free cafe. Wonderful breakfast and lunch options in a safe environment for Celiacs.

May 05, 2024 at 5:38 pm

Thank you for sharing!

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Coeliac Sanctuary

Gluten free eateries, blogs, recipes. reviews and more..., the 10 best countries to visit for gluten free.

A few weeks ago we asked on Facebook where were the best countries people had visited when it came to gluten free eating, we had hundreds of comments and we went through and tallied the votes! In this blog we have the 10 most mentioned, some I found quite surprising the top ones. So where exactly are the easiest, most understanding places to eat? Lets find out.

Tagged with:

• Holidays , 
• Coeliac Holidays , 
• Coeliac Abroad , 
• Spain , 
• Italy , 
• Ireland , 
• Australia , 
• New Zealand , 
• Finland , 
• Cyprus , 
• Portugal , 
• USA , 
• Turkey , 
• Gluten Free Abroad

Added 5th February 2022

1. Italy The gluten free capital. Like Spain everywhere you go there is gluten free! There are very few places that can't cater, loads of 100% gluten free places and they generally just get it, knowledge of Coeliac is very high too, with a better understanding of coeliac in general than most other places. My lovely friend Sophie took a trip around Italy and wrote a blog where you can find some gorgeous places to eat at in a few different places around Italy, she never had issues eating anywhere Also check out My GF Guide to Italy too for 100s of places to eat at. In Rome alone there is at least 13 100% gluten free places as well as loads that have gluten free options. The majority of places will offer gluten free pizza and pasta and the supermarkets like Spain stock ridiculous amounts of gluten free products. Other places were mentioned too were Mexico, Canada, Poland and Dubai all being close right behind Cyprus, with Sweden, Goa, Malta, Iceland, Egypt and Norway all getting the odd mention too. Where have you eaten abroad that catered really well? Anywhere different? Let us know! There are gluten free travel cards available for all the countries mentioned in this blog, from Italy to even Malta and Iceland - check them out in our shop .

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Looking for a place to find your gluten-free vacation? I’m happy to help and I’m happy to think along! With Glutenfreebooking.com I try to gather as much information as possible about vacation destinations or accommodations abroad that are suitable for everyone with gluten intolerance. Your personal gluten-free guide!

In addition, I also share my own experiences abroad so that you can inform yourself well in advance and orientate yourself to find the ideal gluten-free vacation. In this way, I try to help you to go on a gluten-free vacation with a good and confident feeling. The perfect gluten-free travel guide for celiac travel!

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Gluten-free travel and living

I know very well how exciting it was for me to find and search for a vacation after my diagnosis. The worst scenarios haunted my mind. The fear of being sick from cross-contamination for half the vacation was very real. In addition to getting sick, I also wondered if I could eat well at all or be stuck with dry rice and a salad. Fortunately, I have been able to book many gluten-free vacations that were more than successful and also highly recommended. To be completely prepared for a vacation, I have written a simple checklist. A few simple steps and tips to help you book your gluten-free vacation without any worries!

We started as a small gluten-free travel blog and have slowly grown into a gluten-free travel site. You will find the best gluten-free hotspots and eating gluten-free while traveling won’t be a problem anymore.

By sharing my personal experiences of my gluten-free travel and living, I hope to give you a good idea of which countries and cities are best for you. I try to collect my experiences per country and city with as much information, photos, and addresses of restaurants, hotels, or campsites. Hopefully, this will make the process easier for many readers to decide on booking a gluten-free vacation.

Because I have not been everywhere, I cannot share personal experiences of all countries and cities. However, I can share submitted experiences and information that I have collected myself so that you don’t have to go through the entire internet to be well informed. There is often something to find everywhere, but if you want to know something specific about a foreign country it can be difficult. Not all foreign websites are equally clear. I try to avoid this by informing you as much as possible.

Gluten-free all inclusive vacations

The ultimate lazy vacation. That’s what an all inclusive vacation is all about. You don’t want to worry about anything, you don’t want to take anything into account, you just want to relax and above all eat well (far too much)! As I mentioned earlier, it is easy to find a gluten-free hotel where you can book an gluten-free all-inclusive holiday . The most important thing is to find a vacation destination that suits you. On my blog “gluten-free all inclusive vacations” I describe some countries and cities that I have had very good experiences with. Curious? Then read on and find your gluten-free all-inclusive vacation!

Gluten-free hotel

When I heard my diagnosis of Celiac Disease the first thing I thought was “that’s not going to be a hotel vacation for me”. I immediately thought back to all the hotel vacations I’ve had and saw the buffet that was generally anything but gluten-free. Fortunately, I was sorely mistaken and found out that a gluten-free hotel is quite easy to find. In fact, in a country like Spain, the supply of gluten-free hotels turned out to be overwhelming. Good news, then. This also applies to other countries. The chances are slim that you’ll come across a huge gluten-free buffet, but at least you can book a hotel stay without worrying about the food. No need to worry, after all, that’s what a vacation is all about! Curious about gluten-free hotels? Check out the hotel overview. I try to update and add to this as often as possible.

Gluten-free camping

In principle, it is not difficult to find a gluten-free campsite since you largely provide your own food there. Unless you’re someone like me who only cooks two or three meals during a three-week camping vacation and eats out the rest 😀

Therefore a campsite must have a restaurant that can serve gluten-free or a store where gluten-free products can be purchased. In general, if you contact the campsite in advance, it seems that nine times out of ten something can be arranged. Therefore, do not be too influenced by the gluten-free section but look for a campsite that you would like to go to. Then contact them to check how they deal with gluten-free dietary requirements. I also wrote something briefly about gluten-free campsites.

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5 Amazing Vacation Spots for Gluten-Free Travelers

Traveling is an opportunity to sample flavors from all over the world. Aside from being fun and delicious, experiencing new foods is one of the best aspects of travel. But while many people can eat any food or drink item they choose, some travelers do not have that luxury. For those who follow a gluten-free diet, traveling can add another layer of stress and worry.

When you have a gluten intolerance, wheat allergy, celiac disease, or follow a gluten-free diet for other health reasons, finding gluten-free choices may be challenging. The number of snacks or other gluten-free products in grocery stores can vary. Language barriers create the fear of important information getting “lost in translation.” Cross-contamination is always on the minds of those extremely sensitive to even trace amounts of gluten.

With the overwhelming need for gluten-free food, a noticeable increase in availability of products, menus, bakeries, and dedicated facilities has appeared abroad. I spent six months backpacking around the world with celiac disease last year and did so successfully. There are gluten-free options everywhere! If you are concerned about where you can vacation and eat safely, check out these five travel destinations for gluten-free eaters.

Ireland has a high concentration of citizens with celiac disease—approximately 1 in 100 people. Since the gluten-free diet is so common among the Irish population, the presence and availability of safe foods is incredible. It’s one of the best destinations to visit if you follow a gluten-free diet.

Locating gluten-free products will be extremely easy. Grocery stores have entire aisles dedicated to gluten-free and allergen-friendly products, and the quality is top notch. The package of gluten-free rolls I sampled in Ireland tasted so good and so much like the real thing, I had to double check the label!

The Irish understand that eating gluten-free isn’t a choice for a large number of people, and they take great care when preparing foods. In addition to savory stews, fresh fish, wonderful dairy products, and hard cider, you can find a variety of safe dishes, including international cuisines, in Ireland. There’s a huge push for farm-to-table quality meals, and Ireland’s culinary scene is fantastic.

You’ll find gluten-free menus in Ireland truly mean gluten-free and safe from cross-contamination. Some pubs serve special stews with celiac gravy, and many restaurants have gluten-free rolls. Try Milano Restaurants for pizza, Murphy’s for ice cream, and Lidl or Spar for groceries.

Moon Ireland

by Camille DeAngelis

Also available from:

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While the overwhelming presence of bread in the Italian diet may be cause for alarm, fear not! Italy, like Ireland, has a large percentage of citizens with celiac disease. The Italians have adjusted accordingly and now offer some of the most scrumptious gluten-free foods around the world! You can enjoy gnocchi, pasta, pesto, pizza, gelato, and fresh Italian bread in Italy, just like everyone else.

Dedicated gluten-free facilities can be found in all major cities, and the Italian government provides celiac patients with vouchers to buy gluten-free food on a monthly basis. The Italian Celiac Association has an extensive list of safe restaurants with great gluten-free options. Options abound in Rome, Milan, and Venice, with dedicated gluten-free gelato shops, pasta making classes, and extensive gluten-free menus.

Try Grom Gelato for the safest and most delicious Italian treat. This 100% dedicated gluten-free facility has locations all over the world. If you are visiting the Vatican, eat at La Soffitta Renovatio for calzones and pizza that will knock your socks off!

Moon Rome, Florence & Venice

by Alexei J. Cohen

by Moon Travel Guides

• ebook (Revised)

Argentina is made up of millions of people who immigrated from Europe, thus making the presence of celiac disease more common than other countries in South America. The lively culture combined with the presence of gluten-free food makes Argentina another wise vacation spot. Like Ireland, 1 in 100 Argentine citizens has celiac disease.

The Argentine diet focuses on a lot of grilled meat, usually found at una parrilla (“a grill”) as well as vegetables and potatoes. The government is cognizant of the need for proper food labeling, and any product that is gluten-free will have the label “sin T.A.C.C,” which stands for “sin trigo, avena, cebada, y centeno”—without wheat, oatmeal, barley, and rye.

Dedicated gluten-free facilities abound in the capital of Buenos Aires. Visit Sintaxis and GOUT Gluten-Free for a milanesa sandwich or a medialuna pastry. Gullón is an Argentine cookie company with lots of gluten-free varieties—check Coto supermarkets for these gluten-free treats. Even as far south as Patagonia, gluten-free options won’t be difficult to find, making Argentina a great choice for gluten-free travelers.

New Zealand

New Zealand’s wild landscape is a perfect destination for hikers and nature lovers. As a society, they pay close attention to food allergies and dietary restrictions. New Zealand is another country with a large influx of European immigrants, making gluten-free food in higher demand.

Food in New Zealand can be expensive, but not if you cook your own meals. There is a wide array of gluten-free products available in New Zealand grocery stores, including items such as Kellogg’s Corn Flakes—gluten-free! Normally, these corn flakes contain malt, which comes from barley and is not a gluten-free grain, but they are processed differently in Australia and New Zealand.

Fresh and local produce, meats, and cheeses, as well as organic grocery stores and shops, make this a great place to prepare your own meals. If you choose to splurge and go out to eat, have no fear. The New Zealand Celiac Association has listings of safe restaurants, and the New Zealand community is very careful with food allergies. The servers and staff were all extremely well-informed in every restaurant we visited.

For the best burger and fries, check out Fergburger in Queenstown on the South Island. They have gluten-free buns, dedicated fryers, and delicious aioli sauce.

Moon New Zealand

by Jamie Christian Desplaces

From snowy mountains to golden beaches, beauty awaits around every bend on these dramatic islands. Find your adventure with Moon New Zealand .

Bali is a tropical escape for many yogis, vegetarians, travelers, and backpackers. It’s eco-friendly and strives to be a health-conscious retreat with cafes, spas, and wellness classes. It’s one of the most popular islands in Indonesia.

Bali’s economy thrives on tourism and hospitality. The Balinese people go out of their way to make you feel welcomed and everyone is incredibly kind. A visit to Bali is a must for many travelers, gluten-free diners included.

In this lush paradise, there are multiple dedicated gluten-free facilities, as well as tropical fruit, fresh juices, smoothie bowls, and healthy dishes. Head to the town of Ubud for the best options in gluten-free facilities and gluten-free menus. Visit Fussy Bird or Gluten-Free Kitchen for tasty meals that are not only safe but also delicious.

Having a limited diet doesn’t mean you can’t travel. It’s all about rethinking what is possible! Don’t let a gluten-free diet prevent you from exploring—give these five spots a try.

Moon Bali & Lombok

by Chantae Reden

Jennifer Fitzpatrick is a gluten-free travel writer based in Boston, MA. She spent six months traveling around the world with celiac disease last year. Jennifer enjoys hiking with her husband Dylan, speaking Spanish, and cooking. Follow her adventures on Instagram and visit her website for travel guides, gluten-free recipes, hiking trails, and more!

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Matador Original Series

Easiest travel destinations for celiacs and tips on how to avoid getting ill.

I f you’ve had the dreaded biopsy which confirms celiac sprue disease or just know that your body’s reaction to gluten is uncomfortable, it can put a real damper on dreams of travel. Especially when nearly every country in the world has its own spin on a sandwich or dumpling, and deep-fried, battery food dominates street stalls. The good news is that it’s actually pretty easy to eat around the problem, and still call yourself a foodie. With a little research and planning, there are few places one can find that don’t (or can’t) offer gluten-free foods or food alternatives. Armed with some key information, here are seven of the easiest travel destinations for celiacs.

Photo: natalie_maroz /Shutterstock

A celiac sufferer traveling in a country known for its pasta may seem like an oxymoron but pasta’s popularity is exactly why they should. There is a great deal of public awareness about celiac disease in Italy, thanks to the Italian Celiac Association . There are thousands of restaurants with “senza glutine” menus throughout the country and even every small town has at least one place to eat. An added plus, Italy is also known for its seafood, produce, risotto, and polenta so…eat it up. And perhaps the best news is that there’s no gluten in gelato.

Photo: Joshua Resnick /Shutterstock

Vietnam’s coastline that stretches over 2,000 miles and temperate climate mean bounties of fresh food, from seafood to fruits and veggies. Beyond the gluten bomb of banh mi, travelers can easily eat here knowing that many other popular dishes — from pho to bun bo nam bo — are rice-based. A croissant may not be on your menu, but you can still enjoy other dishes with the French-influence the country is known for such as banh xeo, a savory, rice-based crepe stuffed with meat, vegetables, and fresh herbs.

3. Costa Rica

Photo: EQRoy /Shutterstock

Eating like a local here will make celiacs happy as traditional Costa Rican cuisine is generally gluten-free. Consisting mostly of the fresh bounty from its rich-soiled interior land and that of the sea, the most prevalent dishes include plantains, rice, beans, vegetables, fruits, and corn. Thanks to its warm, wet climate and volcanic soil, it’s hard to find fruits and vegetables that aren’t freshly harvested. This makes fruit and vegetable dishes in Costa Rica especially delicious with creative options including gazpacho, patacones (smashed, deep-fried plantains with fillings), and inventive smoothies.

Photo: Tatiana Chekryzhova /Shutterstock

“Corn is life,” say many in Mexico. Corn is central to Mexican culture and therefore, to its food. From tamales and tacos to atole and pan de elote, celiacs can find a dearth of corn-born, gluten-free options throughout Mexico. Thanks to its east and west borders being the Carribean Sea and Pacific Ocean, fresh seafood is also common in many dishes along the coasts and inland, and fresh produce and exotic fruits are easily available at popular markets and in restaurants. Unfortunately, churros are not gluten-free but the ubiquitous paleta, with its infinite combinations, can satisfy just about any sweet tooth.

Photo: MayankYadav /Shutterstock

Specifically, south India. While most Indian cuisine is gluten-free by default, in the south rice is more common and serves as the base for delicious dosa, made from a fermented batter of rice and lentils. Another treat is appam, a sweet pancake made of rice and coconut milk. Either way, north or south, it’s relatively easy to eat gluten-free in India because when it all comes down to it, it’s all about the spice.

6. United States

Photo: Jeremy Pawlowski /Shutterstock

Thanks to its regional and cultural diversity, eating gluten-free in the US is pretty easy. Large cities have many restaurants that cater to those with food sensitivities, the best for celiacs include Detroit, Denver, Seattle, and Phoenix. Portland, Oregon, hosts a heavy concentration of entirely gluten-free restaurants, gluten-free breweries, and even a gluten-free food allergy festival. Travel in the Southwest, even through small towns, is made easier as the regional cuisine is centered around corn — similar to Mexican food but with more spice from the ever-popular chile.

Photo: Bartosz Luczak /Shutterstock

Ireland has one of the highest rates of celiac disease in Europe which is rough, but also an opportunity that many restaurant owners have taken advantage of. Planning a trip to Ireland is made even easier by the prevalence of country, and even town-specific, celiac guides found on the web. Also, as everyone knows, Ireland is famous for its potatoes. While people may tell you to go for the Guinness because it is wheat-free, be aware it is made of malted barley which contains a protein called “hordein,” which is similar to gluten and can cause complications for confirmed celiacs.

Pro-tips for traveling with a wheat allergy

• Learn how to say “I am allergic to wheat” or “I am gluten-free” in the language of your destination. If you can’t remember or are visiting multiple countries, keep the phrases on your phone, or even better, on laminated paper in a safe, easy-to-access place.
• There are many online travel guides and bloggers specific to gluten-free travelers, as well as helpful apps designed for gluten-free people eating out. Search them out and note food items and restaurants near the areas you plan to visit.
• Stay away from items that are breaded, fried, or toasted unless you can confirm they are gluten-free and cooked in a designated gluten-free fryer or toaster.

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Gluten Free Destinations

Discover the best gluten free destinations the United States has to offer. On this page, you’ll find some of the most popular cities across the nation that offers delicious gluten free meals and menu options from chained and local restaurants in that respective city. All you need to do is just click on the gluten free destination (name of the city) that you want to learn more about and you’ll be on your way to delicious fare.

Whether if you’re just going down the street or across the country, you’ll be sure to find the perfect city with some of the best gluten free restaurants and dishes they have to offer.

So if you’re ready to start discovering some new eateries and gluten free foodie havens, just choose a city below to get started. Just remember to wear your stretchy pants. You just might end up stuffing your face.

But don’t worry, you’ll survive .

More cities coming soon so be sure to keep this list bookmarked for the future.

Gluten Free Restaurants in Atlanta

Gluten Free Restaurants in Boston

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Gluten Free Restaurants in LA & Orange County (coming soon)

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Gluten Free Restaurants in San Antonio

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Getting to Your Gluten Free Destination

If you’re traveling any time soon and would love to discover a cheaper way to travel to one of those beautiful cities above, here are some of the travel companies that we currently partner with that can hook you up with great discount and deals.

Getting to Your Destinations By Air

Getting to your destinations by car, finding a place to stay if out of town.

Okay, so now that you potential travel and transportation plans have been organized, we have one quick question to ask you.

Is there a gluten free destination that’s not on this list but would definitely love to learn more about?

If so, let us know in the comment section below.

Thanks and have fun at one of these gluten-free friendly destinations!

Happy eating!

Reader Interactions

Helen Gonzalez

March 13, 2014 at 1:07 pm

Savannah, Georgia

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July 20, 2014 at 1:40 pm

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August 13, 2014 at 3:01 pm

Colorado springs, Colorado Santa Clara, Calif Bakersfield, Calif Valencia, Calif Morro bay, Calif San Luis Obispo, Calif Paso Robles, Calif Santa Barbara, Calif San Diego, Calif

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September 15, 2014 at 11:44 pm

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Warner Robins, Georgia Savannah, Georgia

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Joshua Wood

November 13, 2014 at 11:54 pm

Original Fingers – Marion Illinois 714 N Carbon St http://www.originalfingers.com Actual Awesome Gluten Free fried chicken and pork fingers!!!!!

Lori Brooks

December 08, 2014 at 2:39 pm

Good afternoon. Ernie Bryan pointed me to this great resource. I just wanted to let everyone know that if you are in Ellicott City, One Dish Cuisine offers a plethora of gluten free items. Dine in, carry out, special order, you name it. And the bread is actually good. Check them out at http://www.onedishcuisine.com/ .

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The Best Gluten Free Cities in Europe

Travel can sometimes be a daunting prospect for celiac travellers, but Europe is a great destination to consider. With gluten free bakeries and celiac friendly eateries galore.

Of course, not everywhere in Europe is celiac friendly (I’m looking at you, France…with the exception of Paris). So to get you started on your adventure planning, I’ve compiled a top 10 list of some of the Best Gluten Free Cities in Europe.

These are all incredible cities to visit, with a really great gluten free food offering available. I have celiac travel guides for many of them, having done a lot of European travel myself. Or I have linked to other resources from celiac bloggers I know and trust.

The Italian capital is an absolutely stunning historic city to visit, and has to be my top choices for gluten free travel in Europe. There are so many gluten free bakeries, dedicated gluten free restaurants and celiac accredited restaurants across the city.

Read all about Gluten Free Rome in my celiac travel guide , and you’ll be enjoying gelato, pizza and pasta before you know it!

I lived in London for 12 years and it’s a wonderful place to be celiac. I’ve got quite a number of London gluten free guides on this website, but try starting with my Central London Gluten Free Guide or my 100% Gluten Free London Guide .

It’s such a cool city, with plenty of history to soak up, incredible monuments and afternoon tea to be enjoyed! Oh speaking of which, you should read my London Gluten Free Afternoon Tea Guide too :).

3. Barcelona

One of my favourite European cities, Barcelona is very loveable and very gluten free friendly. There are a number of fully gluten free bakeries and plenty of restaurants that can cater ably for celiacs.

See the Sagrada Familia then enjoy an amazing gluten free bagel and beer. Explore Gaudi’s houses ona walking tour, then feast on gluten free baked goods in between stops. Heaven! Read all about it in my Gluten Free Barcelona Guide .

Another incredible city, Lisbon has that Mediterranean vibe steeped in history with a dash of super cool thrown in. We have spent a couple of blissful weekends wandering around the city.

Gluten free in Lisbon is pretty easy, and we enjoyed gluten free pastel de nata, tapioca crepes and much more. Read my Gluten Free Libson Guide for all the details. Oh there’s also a fully gluten free gelateria!

My last tip – consider a Lisbon-Porto roadtrip, visiting Sintra along the way. It’s fantastic and you can use my Gluten Free Porto guide when you get to the other end :).

5. Budapest

A bit of a curve ball, Budapest is unexpectedly wonderful for gluten free. It is one of my top city break destinations too – quirky bars, outdoor thermal spas, beautiful buildings and plenty of good gluten free things to eat.

You can find details of gluten free bakeries, restaurants and more in my Gluten Free Budapest Guide . I’ve been three times and would visit again in a heartbeat!

6. Florence

Another Italian beauty, Florence is an art lovers paradise. Plus you’ll find plenty of celiac friendly places to grab a bite. We had wonderful pizza, ate at a fully gluten free restaurant and stayed at a very celiac friendly hotel.

All the info you need can be found in my Florence Gluten Free Guide .

France is generally terrible for gluten free travellers, however Paris is a major exception. The capital has a number of gluten free bakeries and safe places to eat. You will need to do a bit of planning and research, as many mainstream restaurants may not be so celiac friendly, but it’ll be worth it.

To get you started, I’ve got a lovely Paris gluten free guide with map to help you navigate your way from bakery to bakery, enjoying baguettes, croissants and eclairs as you go!

8. Edinburgh

This Scottish city is packed with character and charm, making it a natural stopping off point on many European itineraries. It’s also a haven for celiacs, with a dedicated gluten free brewery, bakeries and more.

For Edinburgh tips read this Edinburgh Gluten Free Guide from my celiac friend Rebecca. She lives in Edinburgh and her recommendations are all well considered.

9. Amsterdam

A city of bikes and canals, Amsterdam is another European highlight. I’ve not been for years, but I am always seeing posts about how good the gluten free food is there.

I’ll have to pull a guide together soon, to share all the wonderful tips I have been sent by celiac traveller followers.

I went to Oslo on a solo trip when pregnant with my daughter, and had a wonderful time roaming around. It’s a great mix of hip, modern architecture and grand classic buildings. Lots of cool little areas to discover.

I combined it with a rail trip over to Bergen, via the Fjords, highly recommended! The train journey alone was a stunning trip. Read about Gluten Free in Oslo in my guide (I also have a Bergen Guide if you need).

I hope I have given you lots of inspiration for you next gluten free city break in Europe. For more travel ideas, have a nosy of my full Gluten Free Travel Guides series, cover 60+ destinations worldwide. And come and follow my on Instagram or Facebook @myglutenfreeguide, where I always share my top tips.

Happy travels! Laura xxx

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Tips for Traveling Gluten-Free

• Plan ahead and bring backup food. Finding something to eat while in transit is typically more difficult than eating at your final destination. While cruise ships and hotels have come a long way in accommodating the gluten-free diet, airlines, airports, and trains still have a ways to go. Here are some tips for maintaining your gluten-free diet in the sky, on the ocean, on the rails, and in hotels:
• Obtain a doctor’s note allowing you to carry “medical foods” through security at the airport so nothing is confiscated by TSA. This way, you will be able to pack snacks and meals, including items that may be considered liquids, such as peanut butter, hummus, yogurt, protein shakes, smoothies, soups, etc.
• Request a gluten-free meal when you book your flight (flights abroad, as well as long domestic flights, will serve meals, and many airlines have a gluten-free meal option). Confirm with the airline when checking in to ensure it will be waiting for you.
• Always travel with non-perishable “backup” food—bars, trail mix, chips, cereal, etc.—in case you are caught in a place without gluten-free options. Eat! Gluten-Free features some great snack options.
• Stick to simple foods when necessary. Cheese, fruit, vegetables, and nuts are naturally gluten-free and widely available.
• Contact cruise lines ahead of time to see if they will be able to accommodate your needs. Cruise lines typically have a division that handles allergies and meals; get in touch with this specific division to explain your dietary needs.
• Call your hotel to ask if a refrigerator and microwave are available in the room.
• Research good restaurants for people with celiac disease. Celiac Disease Associations and local bloggers can be a big help in navigating the gluten-free diet where you will be traveling. Gluten-free bloggers have already done the footwork of finding safe places to eat. You can also check online to find nearby restaurants with gluten-free menus and stores that carry gluten-­free foods.
• Use celiac disease language cards. Use gluten-free restaurant apps and language cards once you arrive. The language cards feature translations explaining specific food allergies in a variety of different languages and can be helpful when discussing your dietary restrictions with restaurant staff in foreign countries.
• Rely on gluten-free travel companies. Book with a specialty gluten-free travel company to let seasoned professionals do the work for you! Search online for tours that organize gluten-free getaways.
• Eat fresh, local cuisine. Many cultural foods are naturally gluten-free, and eating fresh, rather than processed foods, can help you avoid gluten. It’s smart to always double-check for gluten-containing ingredients with the travel cards mentioned above just in case the food is prepared with gluten. Here are some examples of naturally gluten-free foods in major cuisines around the globe:
• Southeast Asian: Rice, rice noodles, and coconut-based foods are naturally gluten-free.
• Indian: Rice, chickpeas (also called “gram flour”), and curries are naturally gluten-free.
• Japanese and Korean: Rice, seafood, and meat are naturally gluten-free, but be aware that most sauces will contain soy sauce (wheat). Ask for tamari if available. Soba noodles are traditionally made with buckwheat flour (which, contrary to the name, is actually gluten-free), but double check in case wheat flour is also added. Avoid udon or ramen noodles, which are made with wheat.
• South American: Rice, beans, corn, and tapioca-based products are plentiful. This is a very easy cuisine to navigate gluten-free.
• African and Middle Eastern: Teff, millet, lentils, and cassava (tapioca) are commonly used starches and are naturally gluten-free.
• European: Some European cuisines can be challenging to navigate gluten-free, but many countries include allergen labeling on packaged foods and in restaurants, making it easier to identify products that contain gluten. In Italy, some restaurants are even accredited by the Italian Celiac Association.
• Prepare your medication. Take enough prescription and over-the-counter medications, vitamins, and supplements to last your trip so that you don’t need to search for a reliable pharmacist to check ingredients or try to discern hidden gluten on a medication label.

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A Celiac’s Gluten Free Guide to Italy

Written by Jodi Ettenberg Last Updated on July 4, 2024

When I was first diagnosed with celiac disease, I went to my best friend’s place in Montreal for dinner. She is Italian, and her lovely family were used to feeding me pasta since I was 16 years old. When I explained my disease to her parents, her father looked appalled. “Jodi”, he said, “this is a fate worse than death.”

While many celiacs feel the same way upon hearing their diagnosis, the reality is that the world is a safer place for our stomachs than it ever has been. And nowhere is that more the case than in Italy. As I explain below, Italy was one of the easiest places in the world to enjoy safe and delicious food as a celiac.

For newly diagnosed celiacs or gluten free diners, I often recommend it as the first international trip after they’ve adjusted to dietary changes. There’s so much knowledge, training of restaurant and hotel staff, and understanding of what cross-contact is.

Italy is a feast for the eyes and stomach if you’re celiac, and shouldn’t be missed! Happy and safe eating,

Table of Contents

Overview of eating gluten free in Italy

Upon my return from Italy, I waxed poetic about how much I could eat. The first reaction from every single person was precisely the same: “oh Italy must be accommodating its tourists!”

Not the case.

It was obvious that the dietary changes were not rooted in tourism. Even tiny towns had knowledge of the disease, and had been exposed to it sufficiently that they made adjustments in what they offered.

I reached out to Letizia Mattiacci , who runs a B&B with a cooking school in Italy. Letizia responded quickly:

I recall seeing a Dutch study time ago stating that modern wheat varieties have higher toxic gluten content than traditional varieties. Then there’s the problem of overexposure. Wheat and modified starch are everywhere, so Italians are certainly more exposure than others as we are big pasta and bread eaters. According to the Italian celiac association, about 1% of Italians are celiac. As a consequence, is not surprising that you find lots of gluten free options in Italy. In Perugia we even have a gluten free restaurant and we’ll have a Gluten-Free Festival at the beginning of June.

In a 2019 report entitled “ Direzione Generale per l’Igiene e la Sicurezza degli Alimenti e la Nutrizione “, the Italian government noted that celiac disease diagnoses in Italy increased by 57,899 from 2012 to 2017, with an average of 10,000 new cases diagnosed per year.

The knowledge and care about gluten free dining goes much deeper than that. Children are routinely screened for celiac disease in Italy once they begin to show any symptoms that may be correlatable, something doctors missed for me when I was a child. I spent many years sick to my stomach with no suggestions to screen for celiac. As with some other countries, in Italy celiacs also receive a government subsidy to compensate them for the higher cost of gluten-free foods.

Furthermore, Maria Ann Roglier, the author of The Gluten-Free Guide to Italy , notes that Italian law requires that gluten-free food be available in schools, hospitals, and public places. And that you can study for a masters in celiac disease, from diagnosis to management thereof.

But one thing still nagged: the country didn’t just know about celiac disease, they accepted it. They embraced that this was an issue and moved around it to accommodate their meals, and did so with gusto. I asked Letizia and she gave a thoughtful response:  tha t Italians are very conscious of the connection between health and food.

In addition, there is the fact that food is central to Italian life and community. Per a New York Times piece on celiacs in Italy :

In Italy, not being able to stomach wheat is more than an inconvenience or fad diet. “It’s a tragedy for Italians,” said Susanna Neuhold, the AiC’s manager of food programs. “Food in Italy is the center of social life and relationships with people. For someone who can’t go out with their friends or to a work meeting at a restaurant, it’s a very big problem, psychologically and socially.” That resonance has translated to an institutional empathy that might shock Americans.

This “institutional empathy” is very apparent in the breadth and advocacy of the Italian Celiac Association, the AIC (Associazione Italiana Celiachia). Founded in 1979 via parents of celiac children at a time when little was known about celiac disease and it was erroneously thought to be a “pediatric condition”, its goals were to understand what celiac disease really was, including the long periods of misdiagnosis for patients, and to find safe and delicious gluten free products for celiacs to eat in Italy.

Today the AIC’s goals and advocacy has expanded considerably, as it now also creates papers on celiac disease, lobbies the government for testing, accommodations, and more, and surveys the celiac population for areas to improve living with the condition. It also helps with training standards for restaurants, hotels, and bakeries to fully understand the breadth of what safe gluten free eating is for celiacs, and much more. There are now 21 associated AICs within Italy, all of which support not only the patients via advocacy, but also push forward new research studies about the disease.

In addition to the wonderful work of the AIC, alternative flours are prevalent in Italy as well and have been  part of Italian cuisine for centuries . In the nineteenth century, an Italian agronomist noted about Tuscany that “the fruit of the chestnut tree is practically the sole subsistence of our highlanders” (Targioni-Tozzetti, pub. 1802, The Cambridge World History of Food ).

And in the twentieth century, Adam Maurizio , who wrote a seminal book on the history of edible vegetables in 1932 (called L’histoire de l’alimentation végétale depuis la préhistoire jusqu’à nos jours, for those inclined) discussed chestnut trees as being available not just for the fruit of the tree,  but also for making into bread when grinding that fruit into flour.

Unlike in North America, where these new flours are trendy but not firmly braided into our history, Italians have been using ground corn, chestnuts and chickpeas as substitutes for hundreds of years.

A detailed gluten free restaurant card for Italy

As with the other gluten free cards I offer, this detailed gluten free card was written in detail in English, then translated into Italian by native speakers. It includes not only wheat, barley, and rye, but also the other grains with gluten (kamut or farro) used in Italian food. And it aims to help celiacs travel safely, and with comfort that their needs are going to be explained to native Italian speakers even if they don’t speak the language.

Note: The card is available for purchase via trustworthy 3rd party site that uses https, so you know your information is safe. I am not gathering emails or information for anyone who buys the card.

Why is this gluten free card different?

I used several different translation cards on my travels, and I still got sick. I may be more sensitive than some celiacs, but even a small amount of contaminated oil for frying, or wheat-thickened sauce in the food, is enough to make me ill for days. And regardless of whether we feel it or not, ingesting any amount of gluten is a problem if we are celiac.

This card is different because: ✅  Immediate download, sized specifically for mobile. You can save it to your phone and have it with you as you travel,  or  you can print it out and laminate it to take along. I will also send a  second  downloadable file, a PDF version that is easy to print, with English on one side and Italian on the other so that you can follow along. ✅ It uses local ingredients and lists of what you can/cannot eat help you eat safely, not just “I can’t eat gluten”. ✅  Unlike less-detailed cards, this card explains that surfaces or oils that have cross-contact with gluten are also unsafe. ✅ It is researched by a celiac and goes through two sets of translations to ensure accuracy.

An English translation of the card will be emailed to you after your purchase. A big thanks to Alanna Tyler and Letizia Mattiacci for their help in translating this card.

While the card above contains the safest way to communicate celiac disease in Italy, here are a few quick phrases you can also use:

I have celiac disease and I cannot eat gluten. Do you have anything that’s gluten free? Soffro di celiachia e sono intollerante al glutine, ha qualcosa che sia senza glutine?

What gluten free options can I try? Quali opzioni senza glutine mi può raccomandare?

I have celiac disease and eat a gluten free diet. What can I eat from your menu? Soffro di celiachia e seguo una dieta senza glutine. Quali opzioni di menù posso avere?

Eating gluten free in Italy: dishes and snacks

For the most part, the following suggestions are for you to be able to walk into restaurants that are not specifically gluten-free, but that have options for you on the menu.

As with the other gluten free guides I’ve written , I find it far more satisfying to eat safely where I can, versus sequester myself in GF restaurants all the time. Yes, it’s great to know things are safe to eat in those dedicated GF kitchens but the point of travel is to connect with other humans and learn about their culture and food — to me this is best done in general restaurants to the extent possible.

• Gluten free pizza, usually corn, chickpea and/or rice flour based. Confirm that shared pizza pans will not be an issue, and that this dough is not made on the same surface as the floured doughs — pizza shops often have quite a bit of flour being tossed around their kitchens!
• Gluten free pastas, which, like gluten free pizza crusts, are getting better all the time!
• Grilled meat and fish, including  arrosticini (meat skewers from Abruzzo, typically sheep). Confirm no breaded/dredged flour on fish prior to cooking.
• Risotto and risi e bisi – confirm broth is gluten-free. Risotto is a creamy rice dish with many variations, most of which are made with butter, wine and onion as a base. Risi e bisi is a variation on risotto made with fresh peas and diced pork (usually prosciutto or pancetta, but sometimes bacon or ham is used). Both dishes should be safe, but confirm the broth is gluten-free.
• Plain rice.
• Insalata Caprese,   a simple and delicious salad of tomato, basil and fresh mozzarella slices.
• Farinata or cecina or panelle, all regional variations of a chickpea flour flatbread. A farinata is likely to be thicker than a cecina, and a panelle is fried, while the other two are baked. All should be safe, but check to make sure they’re made with 100% chickpea flour.
• Ragu, which is a meat based pasta sauce, the most popular version of which is Bolognese sauce.
• Pesto, and p esto alla Genovese, pastes made of fresh basil and oil blended with garlic, pine nuts, salt and a hard cheese such as Parmesan or Pecorino.
• Sausages . Storebought sausages may contain flour in the casing, but if you confirm they’re gluten free, Italy provides some delicious options! Salsiccia fresca is a popular fresh pork sausage seasoned with fennel seeds. Mortadella ham is a large pork sausage often eaten as lunch meat that has little cubes of pork fat throughout it; Bologna sausage is similar. Bresaola is an aged, cured beef usually served in papery slices, while Prosciutto, sometimes called Parma ham, is cured ham served in a similar fashion.
• Stracciatella soup is sort of an Italian egg drop soup. Usually made with a meat-based broth and a mixture of eggs, parmesan, and seasonings slowly drizzled in, this soup should be safe if you confirm broth is gluten-free, and no flour, pasta or breadcrumbs are added.
• Porchetta (savoury, tender pork roasts) should be fine if not breaded.
• Beans and lentils – confirm that if broth is used it is gluten-free, and no flour or pasta or breadcrumbs are added.
• Polenta,  boiled cornmeal that is served either hot as porridge or allowed to cool into a loaf before being sliced, baked or fried, and incorporated into other dishes.
• Caponata, a sweet and sour eggplant dish that’s fine for celiacs, as long as the cooking oil is not in cross-contact with gluten.
• Panna cotta and semifreddo desserts. Panna cotta is a decadent dessert of cream and sugar thickened with gelatin and flavoured in various ways. Semifreddo refers to any semi-frozen desserts, most of which will be made of eggs, cream and sugar, among other things. These treats should all be fine, if confirmed that no flour was added.
• Torta Capres e – flourless chocolate cake
• Zabaglione is a dessert of egg yolks, sugar and sweet wine, sometimes served as drink, just be sure to order without cookies.
• Granita fruit drinks
• Gelato IF gluten free, as many flavors do have gluten.
• Almost all cheeses (including parmesan and ricotta) — HUZZAH!

Fresh vegetables and Meat Always an Option!

Even when not on the menu, most restaurants will have a simple dish of steamed vegetables served with lemon. In the event you cannot find a side dish that works for your stomach, the chef will almost always oblige. Type of vegetables will vary depending on the season, but have in my experience  always tasted better than at home.

Many of the meals at lunchtime that I enjoyed were a version of whatever meat they had that day alongside some delicious steamed vegetables and a salad.

What isn’t gluten free in Italy? Here’s what to avoid:

Gluten is a huge part of Italian cuisine, and while there are some wonderful options that are naturally gluten free — and some great celiac-friendly modifications available — the reality is that most of the food has something we can’t eat.

I wanted to list out a bunch of those dishes, just to make sure you have them in mind when you travel there.

• Pasta (most of the 600+ varieties, including ravioli, gnocchi (potato dumplings but are also always made with wheat flour, tortellini, passatelli and Pizzoccheri – which is often named buckwheat pasta, but also contains wheat).
• Pizza unless specifically labeled gluten free, and varieties of pizza like the folded calzone option.
• Breaded meats like cotoletta  (veal cutlet) and cacciatore.
• Breaded and fried vegetables.
• Battered or breaded fish or calamari (squid).
• Arancini,  rice balls coated with bread crumbs.
• Salami, which is a cured sausage that often has wheat. Some store-bought salamis will be marked as gluten-free but the customary way to prepare them does include gluten.
• Meatballs, and sausages like cotechino  (a pork sausage similar to salami).
• Involtini (known in US as braciole), a way to pan fry meat that often uses a coating of breadcrumbs and cheese.
• Osso buco , a veal stew/casserole (meat is dredged in flour during preparation)
• Soups such as minestrone, pasta e fagioli , and acquacotta (bread soup). Ribollita, a Tuscan soup, may be made without wheat occasionally but it is rare.
• Panzanella  —  a bread salad.
• Cannoli  — a Sicilian dessert.
• Crostata — a baked tart
• Pandoro, panettone, panforte, and Zuppa Inglese — all cakes / sponge desserts that are sadly off limits.
• Tiramisu (SO SADS)
• Most types of bread including Piadina (flatbread) and pastries like Sfogliatella.
• Most types of gelato – unless clearly marked as gluten-free, I would avoid.

The AIC app, a great companion to your GF translation card

This app didn’t exist when I initially wrote my celiac guide to Italy, but as it’s an excellent guide for your time in the country, I wanted to make sure I included it. The AIC app is the official app of the AIC (Associazione Italiana Celiachia).

It costs about $4.99 USD for 2 weeks of access, which you can only do twice before being prompted to join the AIC if you want more. So for shorter-term travellers, this is a great option, one that includes a searchable database of certified safe restaurants and shops, divided by location. It also includes hotels, bed and breakfasts, campsites, and non-grocery shop retailers that also sell gluten free products or specialize in celiac-friendly eats.

This app plus a celiac translation card for Italy will be all you need when enjoying the many fantastic (SAFE!) options in the country.

Their official app page is here . Apple version of the app here . Google Play version here .

Gluten free shops and restaurants in Italy

With the app doing heavy lifting, I haven’t put together a ‘restaurants in’ section — though readers are often writing and asking for one, so I may do so for dedicated GF spots in Italy soon if health allows.

Until then, there are other guides to head to if you want to do some trip planning:

• The New York Times covers Italian options for gluten-free dining (2014)
• The Salt from NPR, on eating in Italy as a celiac (2015)
• Adelante’s gluten free Florence guide here . (2016)
• Kimi’s list of gluten free eats in Venice (2017)
• Where to find pizza with the perfect gluten free crust in Naples. (2017)
• Gluten Free Living’s guide to eating safely in Italy. (2017)
• Cinque Terre guide from My Endless Distances here . (2017)
• Becky Excell’s list of Rome restaurants, here . (2020)
• Laura at My GF Guide has a Rome guide here , and a general Italy page here . (2020)
• Laura also has a gluten free Venice page here . (2022)
• Feed Me Phoebe has a gluten free guide to Rome, here . (2022)
• Romewise has a gluten free guide here . (2022)
• My Nomadic Fitzpatricks has a Florence gluten free guide here . (2023)
• Matt at Wheatless Wanderlust has a gluten free restaurants guide to Rome , Florence , and a general Gluten Free Italy guide here . (2024 updates for all of them)

As for gluten free products, Italy is a true haven of options. As part of the EU, strict labeling laws apply in Italy, and only products under 20ppm can be marked “gluten free.”

Every supermarket I visited had gluten free basics, with larger ones (like Aldi or Coop) offering a selection I can only wish I had at home. As with the UK, supermarkets often have their own “free from” / “senza glutine” lines, and some of the best Italian pasta brands, (Granoro and Le Veneziane) offer gluten free pastas for purchase. I also can share that I ate more gluten free breadsticks than I knew what to do with during my time in Italy.

Also similar to elsewhere in Europe: pharmacies are a great spot to stock up on gluten free food, unlike in North America.

Other fully GF spots that had a huge selection of gluten free products:

• Celiachimo : In Rome. Well-stocked gluten free shop that also has freshly baked goods for celiacs to enjoy, like pizza, biscuits, tarts, mignons, croissants, homemade cakes, and pastries of “a thousand flavours”, as their website promises. It’s 100% gluten free, with dairy free options available as well. It’s the best.
• L’Isola Celiaca Roma Cassia Groceries and gluten free breads, pizzas, and sandwiches. Closed Mondays. In Milan, L’isola Senza Glutine is similar.

For long list of celiac shops in Italy, see Celiachia Italia’s list here .

Further reading for celiacs traveling to Italy

• The Gluten-Free Guide to Italy  by Maria Ann Roglieri (paperback guidebook)
• The Italian Celiac Association  (available in English here ) and the Umbrian Celiac Association .
• A searchable database of restaurants for celiacs in Italy , where you can browse by region.
• For those craving Italian at home, two really great cookbooks for Italian food: Gluten-Free Italian: Over 150 Irresistible Recipes without Wheat — from Crostini to Tiramisu , by Jacqueline Mallorca. Covers the basics with easy substitutions, and lovely photography to accompany the recipes. The Gluten Free Italian Cookbook: Classic Cuisine from the Italian Countryside , by Mary Capone, which is a great compliment and focuses on rustic Italian cuisine. It’s delightful!

Now in the Legal Nomads Shop : hand drawn food maps of Italy!

Jodi Ettenberg

Jodi is a former lawyer turned award-winning travel writer and photographer who shares resources and stories from a decade of eating and living abroad. Her expertise has led to features in the New York Times, National Geographic, BBC Travel, CNN, The Guardian, and more. Jodi also has celiac disease, and her longform gluten free guides and translation cards (over 17,000 cards sold!) have helped fellow celiacs eat safely as they travel.

Following a lumbar puncture that left her disabled in 2017, her work has shifted to focus on curiosity, chronic pain, and the challenges we all face when life changes drastically. She was named a 'Most Influential Health Advocate' of 2023, and also sits on the Board of Directors for the Spinal CSF Leak Foundation. Please see the About page for more.

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Gluten Free Italy: A Complete Guide for Traveling Celiacs

What’s the first thing you think of when you picture Italian food? If you’re like me, it’s probably going to have something to do with either pizza or pasta. Neither of which are particularly easy to find prepared safely for Celiacs, at least at home (for us) in the United States.

However, in Italy, you can find Celiac-safe pizza, pasta, tiramisu, focaccia, and everything in between. It’s counterintuitive, but because of a combination of factors (which we’ll get into in a second), Italy is actually paradise for gluten free foodies because you have ample opportunity to experience the local food. 

Unlike, say, France, where it is nearly impossible to experience the local food culture because they put flour in EVERYTHING and aren’t always willing to make substitutions, Italy is incredibly inclusive when it comes to its gluten free options.

It’s not uncommon to sit down at a restaurant accredited by the Italian Celiac Association and be told that you can order everything on the menu (sometimes there are a few exceptions). 

Alysha and I, Matt (the Celiac in the duo) have spent a combined eight weeks in Italy over the past two years, ranging from the southwestern tip of Sicily to Milan in northern Italy, and have found the gluten free options in Italy to be far easier to find, accommodating, and delicious than just about any country on earth.

For that reason, despite being the global capital of pizza and pasta, we’d highly, highly recommend Italy for traveling Celiacs, especially if you’re newly diagnosed. 

A trip to Italy early on in your Celiac journey will help show you that it is possible to eat delicious gluten free food when you’re traveling, which I know is a hurdle that many Celiacs – including myself a decade ago – face. Where am I going to eat? Will it be safe? Will it be just a piece of boiled chicken and broccoli? 

In Italy, you’ll find plenty of safe, delicious gluten free options. 

In this guide, we’re going to dive deep into three topics.

First, we’ll give our perspective and theories on why Italy is so Celiac-friendly.

Then we’ll tackle our tips for navigating Italy gluten free.

Last, we’ll go through a quick overview of our favorite gluten free restaurants and bakeries in Italy, organized by city (and with links to more guides for that destination). 

Our intention here is that by the end of this guide, you’ll feel more prepared to plan your trip to Italy, and be armed with the information you need to experience Italy confidently and safely. 

Disclaimer: Some of the links in this post, like hotel links, are affiliate links, meaning at no additional cost to you, we make a little bit of money if you click through and book. That being said, we would never recommend something to you that we don’t stand behind 100%.

Why Is Eating Gluten Free in Italy So (Relatively) Simple?

There are three reasons that we think come together to make Italy one of the easiest countries to visit for newly diagnosed Celiacs. 

There Are a Lot of Celiacs in Italy, Relatively Speaking

I used to think that Italy has a relatively high percentage of people who have Celiac Disease, but I recently came across some updated data showing that it’s roughly in line with the rest of Europe and the United States, hovering at about 1% of the population (including diagnosed and undiagnosed). 

But 1% of a big number is still a big number. 

If the rate of Celiac diagnosis is roughly the same, how, then, is my experience in Italy – where literally everyone I’ve ever said “sono Celiaco” to has understood what I mean – so different from my experience at home in the United States? 

In Italy, as soon as the word Celiaco comes out of my mouth, whoever I’m talking to has known exactly what I mean (side note: this is almost certainly more true in the places we’re visiting, which are full of tourists and people in the hospitality industry). 

Compare that to the United States, where I’m constantly explaining that gluten free is not the same as vegan or lactose free. 

Now, I’m certain that this is less true in more rural parts of Italy with fewer tourists, but chances are that if you’re visiting Italy, you’ll probably be in those more visited places anyway. 

The AIC (Italian Celiac Association) is Established and Active

For me, the factor that makes the biggest difference and makes Italy stand out has to do with the education of restaurants and other establishments. 

As I mentioned above, I constantly find myself having to explain what Celiac Disease means to various waitstaff and bartenders in the United States. It’s often confused with dairy and veganism, which is frustrating to the point where I stopped bothering to use the word “Celiac Disease” and just say “gluten allergy” sometimes. 

And, to be honest, I totally get it. There are almost certainly diseases that afflict 1% of the population that I have never heard of. 

But this is where the difference comes in. 

The key in Italy is that there is an organization helping restaurants navigate serving Celiacs safe gluten free meals: the AIC (Associazione Italiana Celiachia). 

They do a couple of things, including educating restaurants on how to serve Celiacs safely with specific processes they can implement (you’ll see things like different colored plates and markers for Celiacs at some places) and maintaining a database of accredited gluten free restaurants and bakeries around the country accessible via their app . 

My hypothesis is that the presence of a trusted and helpful source – both for restaurants and Celiacs alike – is the biggest difference between the United States and Italy when it comes to the ease of dining out gluten free. 

Food Plays an Incredibly Important Role in Italian Culture

I think this is the main reason behind why things are so much easier in Italy. Food is an incredibly important part of Italian culture, and one of the things we love about Italy is the diversity in food culture from region to region. 

A side note to talk about my latest obsession: diversity in Italy. Italy is actually an incredibly diverse country. Not necessarily in terms of race, which is usually what the word “diversity” means today, but each of Italy’s distinct regions has a unique approach to food and wine driven by two things. 

First is the natural ingredients available to them. For example, you’ll find more seafood in southern Italy and Sicily, and more rustic ingredients like olives and wild boar in central Italy. 

Second is the fact that Italy is one of the youngest countries in Europe.

Which is always a trip because when I think of the Italian peninsula, one of the first things my mind goes to is the Roman Empire. But Italy as we know it was only unified in the 19th Century, and before that it was a series of distinct city-states, each with their own customs, traditions, and food culture. 

Regardless of regional differences, though, food is a big part of Italian culture in every region, with slow meals enjoyed with wine and conversation (which usually gets better as the wine bottle empties). Every social interaction generally revolves around food (or coffee, or both), from aperitivo with friends to a business lunch. 

The importance of food as a social and cultural hub combined with the fact that wheat-based foods like pasta, pizza, and bread make up a big proportion of the Italian diet means that there’s the potential for Celiacs to feel isolated and excluded. 

But the reality is that the Italian government has done a great job at legislating inclusion, with provisions that require things like gluten free options in schools and a stipend for Celiacs to cover higher food costs.  

Five Reasons You’ll Love Italy as a Gluten Free Traveler

Here are five reasons that Italy should be at the top of your gluten free travel bucket list.

It’s Inclusive, Not Exclusive

“You can order everything on the menu and we’ll make it gluten free.” In Rome, at places like Mama Eat and Voglia di Pizza, that’s what you’ll hear.

Not “oh, we have one main course option that is gluten free, and we have to remove the croutons.”

Literally the whole menu can be made gluten free, and in a separate kitchen in some places.

Whole separate gluten free kitchens. Different colored plates for gluten free dishes. And, in general, a MUCH higher awareness of Celiac Disease – even in tiny towns.

The fact is that while traveling gluten free in Italy, I never felt like I was missing out, like I do sometimes in the US, because I need to eat gluten free.

You Don’t Need to Bring Food From Home

One of the things I still struggle with is whether or not to bring food with me from home, just in case, and if so, how much to bring. Over time as I’ve gotten more comfortable and confident, I’ve whittled it down to a couple of staples. But it’s still a few more things in my bag that take up precious space.

I have good news! If you’re traveling to Italy, you can feel comfortable leaving it all at home.

You’ll be able to find gluten free groceries at all the major chains in Italy, including at some pharmacies. Access to gluten free food is higher than any other country I’ve ever been to with the exception of the US and Canada.

If you make it to Rome, make sure to check out Celiachiamo, a 100% gluten free grocery store and bakery that has a couple of different locations around the city.

The AIC App is AWESOME

AIC is the Italian Celiac Association (Associazione Italiana Celiachia), and they are a lifesaver for Celiacs in Italy. For about $4 USD, you’ll get 15 days of full access to their app, which has a searchable, location-based database of AIC-approved restaurants. 

My big tip is to click on each restaurant you’re interested in and look at the review score. I usually only add it to my list if they have more than 3.5 or 4 stars. 

Is it the best app I’ve ever seen? Definitely not. Is it super useful for Celiacs looking to eat gluten free in Italy? I think so. 

Find more information here . 

Gluten. Free. Gelato. CONES.

When in Italy, do as the Italians do. To me, that means eating gelato AT LEAST once a day. And across Italy, you’ll find countless gelato shops that are 100% gluten free, including the cones, so you won’t need to worry about cross-contamination. 

Look for Grom across the country, and Fatamorgana in Rome.

SAFE Gluten Free Pizza

One of my pet peeves is gluten free pizza that isn’t actually safe for Celiacs. I see it all the time – a gluten free pizza crust that is sliced with a shared slicer, sauced with a shared spoon and tub of sauce, and cooked on the same surface as regular pizzas.

No thanks, I’ll pass.

But in Italy, if you find a gluten free restaurant that serves pizza AND is certified by the AIC, you’ll find them being extra careful with cross-contamination.

Some places go as far as different colored plates and glasses so the server doesn’t get confused and accidentally serve you the wrong pizza. What a treat!

Our Top Tips for Navigating Italy Gluten Free

Here are a few of our best tips for traveling gluten free in Italy. 

We Trust the Italian Celiac Association (and Love the App)

We’ve already sort of covered this one, but the AIC is the main difference between Italy and similar countries in Europe when it comes to Celiac friendliness. Compare it to places like France and the United States, which are, at times, nightmarish for Celiacs. 

The AIC educates restaurants and consumers about how to eat out safely with Celiac Disease. As you get further into your trip, you’ll start to notice that AIC-accredited restaurants all kind of follow the same playbook. 

That comes down to the education and processes implemented based on the advice of the AIC, which you can read about here (it’s in Italian, but you can use some sort of translation app to get it into English). 

They have an app (find it here ) that is pretty great. Again, not the best app I’ve ever seen, but it’s functional (most of the time, anyway) and the information is invaluable. 

One tip I do have is to look at the star rating in the AIC App for each restaurant you are planning to visit (more on our process in the next section). That’s a good way to gauge what the experience is going to be like, although there’s no write ups, which makes its usefulness a little bit limited. 

How to Find Safe Gluten Free Restaurants in Italy

There are essentially two apps I use to find gluten free restaurants in Italy. 

Those two apps are the AIC app and Find Me Gluten Free . These are two great tools that have some level of crowd-sourced reviews from the gluten free community.

There is one big thing you need to watch out for – the reviews aren’t always 100% reliable, which is why you need to reach out to each restaurant individually (or ask when you stop in before ordering). 

Here are a few tips for using FMGF:

• Filter by “Dedicated Gluten Free” first. I recommend dining in 100% gluten free places when you’re traveling with Celiac Disease, but they aren’t always plentiful. Doing this makes it so that you can find those gems and add them to your list.
• Sort by rating , but know that sometimes the top rated restaurants are not actually in the city you searched in. For example, if you look at the highest rated restaurants in San Francisco, you’ll get a bunch that are a 30+ minute drive outside the city. Just something to watch out for.
• Focus on the “% safe for Celiacs.” The star ratings are important, but I use the % who say it’s safe for Celiacs as a directional guide for whether or not they should make the list. Which leads me to my last point. 

A Gluten Free Restaurant Card Can Help You Communicate (and Feel More Comfortable)

I would like to start this section by making it clear that, while I have brought one with me on every trip to Italy, over the eight weeks I’ve spent in Italy over the past few years, I have used my gluten free restaurant card in Italian (from Legal Nomads, of course!) Exactly zero times. 

That’s partially because I learned Italian – specifically how to communicate my food needs in Italian – but also because most of the people working in the service industry in major Italian cities speak at least a little bit of English (this is less true in less popular destinations, like Sicily). 

However, you’ll notice that despite speaking enough Italian to get by and going to cities with plenty of tourists, I still buy one and bring it with me, just in case. 

It’s kind of like a safety blanket for me – if I run into a situation where communication just isn’t happening, I have a backup plan where I can pull out my printed gluten free restaurant card, and hopefully get my point across. 

Now, which gluten free restaurant card you choose matters, I think. Anyone can learn to say (or pull up on Google Translate) something to the effect of “I have Celiac Disease and I need to eat gluten free.” But 90% of the battle when you’re trying to find safe gluten free food when you’re traveling is going to be managing cross-contact with gluten, like shared fryers and pizza cutters. 

Which is something that 99% of the cards out there – free and paid – don’t mention at all. Crazy!

That’s why I, personally, like the cards from Legal Nomads , which have detailed explanations of what is and is not safe, and mentions cross-contact specifically. They’re $9, and are well worth the peace of mind, at least for me.  

Some people have emailed me to tell me that the Legal Nomads card is just too long, but when we’re talking about my health, I’d much prefer over communicating and mentioning specific things I can and can’t eat (versus saying, essentially, “I need to eat gluten free thanks”). 

The “Gluten Free” Beer is Made with Barley (and is Actually Gluten Reduced) 

I really can’t figure this one out. In a country (or region, since the labeling laws often come from the E.U. regulations) that does its best to protect Celiacs and give them the information they need to stay safe, they have one major blindspot: gluten free beer. 

There are a bunch of gluten free beer brands in the E.U., but 99% of them are what we in the United States call “gluten reduced,” because they are brewed with barley (NOT Celiac-safe!) and then an enzyme is used to break down the gluten.

The alternative, which is what the gluten free breweries in the United States are doing, is to use naturally gluten free grains like rice, millet, and corn (among others) to brew gluten free beer. 

After a conversation with an Italian beer shop owner where we could only understand roughly half of what the other person was saying, I believe the reason behind this is the fact that you cannot call a beverage in the E.U. “beer” unless it is made with barley, which he claimed was because of “the Germans,” which means that all of those naturally gluten free beers can’t be called beer in the E.U. (PS if you know more about this, I’d love to hear from you!). 

Literally every single gluten free beer I came across in Italy was made with barley, and it was super disappointing when I went to a gluten free restaurant, ordered a beer, paid a ridiculous price because it was gluten free, and found out it was gluten reduced when it arrived. Needless to say, I didn’t make that mistake twice. 

Now, I don’t think this is the right forum to get into whether or not gluten-reduced beers that are brewed with barley are safe for Celiacs.

I personally do not drink gluten-reduced beers after multiple bad experiences with them, and would refer you to this guide by Gluten Free Watchdog on why they’re problematic.

The point is that if you see “gluten free beer” in Italy, you should be skeptical. 

Gluten Free Wheat Starch is Fairly Common in Pizza Crusts (and Other Baked Goods)

Another problematic ingredient! But, in my opinion, less-so than the gluten free beer example above. 

In Italy, and many other E.U. countries, they use an ingredient that is essentially gluten free wheat starch, which offers some nice texture benefits when it’s used in things like pizza crust. All of a sudden, you go from only being able to do thin crust pizzas to being able to have thick, bubbly pizza crust. MAGIC!

Admittedly, I know less about gluten free wheat starch than I do about gluten reduced beer, but I will once again refer you to Gluten Free Watchdog’s take on it (she’s so much more knowledgeable than I am on this kind of stuff) so that you can use that information to make your own decision. 

However, the reason that I’m including this in its separate section is that it absolutely does matter for people with a wheat allergy! If you are eating gluten free because you have a wheat allergy, you’ll need to ask at every restaurant, particularly pizza places. 

Grocery Stores Generally Have a Separate Gluten Free Section 

Just about every grocery store in Italy carries gluten free products. Which means that even in the areas where there aren’t as many gluten free restaurants, you’ll still be able to find plenty of options at the grocery store. All you need is access to a kitchen, and you’ll be able to whip up some great meals for yourself. 

The main chains that you’ll find vary by region, but the three we’ve seen the most often are CONAD (if you see their sub-brand SAPORI & DINTORNI, definitely stop in!), Pam, and Coop. All three of them have gluten free options, but you’ll find them organized slightly differently. 

In some cases – like Conad – gluten free products are found in a dedicated aisle. In other cases – like Pam – they’re mixed in with the other products in the store. 

For what it’s worth, Conad is our favorite of the three main chains, especially their specialty stores (or at least it seems that way to us) under the brand Sapori & Dintorni, which you’ll find in most of the main cities in Italy (Florence, Bologna, Milan, etc). 

Our Favorite Gluten Free Brands in Italy

• Schar – Breads, crackers, crostini, sweets
• Rummio – Best gluten free pasta in Italy, we think
• Barilla – Pasta, pesto, and pasta sauce

You’ll want to look for the words “senza glutine” on any products you’re thinking about buying (except for things like milk, cheese, and fruits and vegetables). 

Gluten Free Italy: Mini City Guides with Our Favorite Restaurants and Bakeries

Now that we’ve covered our processes for finding Celiac-safe gluten free restaurants while you’re in Italy, let’s get into specific recommendations for places to eat in popular Italian cities. 

For most of the cities below, we have a separate, more detailed city guide with far more options. We’re just going to give you a few highlights in each place in this section, and we’ll give you the link to our full city guide (if we have one) for more information. 

What Are the Best Cities for Eating Gluten Free in Italy?

Before we get into specific recommendations in various cities, let’s take a second to talk about where you’ll find the best gluten free options. This is important if the food is part of the reason you’re visiting Italy – there are certain cities and regions where you’re going to find more gluten free options, and if you’re in it for the food, you’ll want to focus your time there. 

At a high level, the big cities are going to have the best gluten free selection.

The best cities in Italy in terms of gluten free options are: 

• Broader Tuscany

The cities and regions where you’re going to find fewer options are: 

• Venice (we’re not sure why this is – I guess maybe it’s not a huge city, and real estate is expensive?) 
• Cinque Terre and the Amalfi Coast
• Southern Italy

That doesn’t mean you shouldn’t visit those places, but it does mean that you should know going in that you aren’t going to find the same level of gluten free options as, say, Rome. 

Now, here are our mini-guides to Rome, Florence, Bologna (an underrated destination!), and Milan. 

As the biggest city in Italy, it’s really no surprise that Rome has a cornucopia of gluten free restaurants and bakeries to choose from.

There are far, far too many to list here, so we’re going to cover our top three and point you to our guide to gluten free Rome for more. 

Fatamorgana & Grom for Gelato : There are two 100% gluten free gelato chains that have multiple locations in Rome, and we’d strongly encourage you to go ahead and try both and decide which one you like better. Both are excellent, but we think the quality of the basic flavors at Grom is better, but the selection of interesting flavor combinations is better at Fatamorgana. 

Le Altre Farine Del Mulino : It’s a little bit out of the way, but this is our favorite gluten free bakery in Rome. We went out of our way multiple times for those sweet, delicious cornetti con pistachio. YUM. La Pasticciera (which is near Termini station) is a close second, but the selection isn’t quite as good. 

Pantha Rei : Our favorite gluten free restaurant in Rome! It’s right near the Pantheon in the heart of the Centro Storico, and they have a lovely little outdoor terrace which is perfect for dinner on a warm evening in Rome. Not dedicated, but AIC-accredited and all the processes – like golden coke bottles on the table to signify the gluten free person – are there. 

For more, read our guide to the best gluten free restaurants in Rome .

Florence is another great gluten free city, and there are tons and tons of options, from pizza (there are two legit good pizza spots), to Tuscan cuisine, and more. 

Sgrano : This place is incredible. It’s on a street right outside of the exit for the Uffizi Gallery known for these massive sandwiches called schiacciata (kind of like focaccia, but different). There are quite literally hundreds of people lining up around lunchtime for the famous one on the street, while a little bit further east you’ll find Sgrano on the corner, which is 100% gluten free and makes the same sandwich gluten free. Highly, highly recommend! They have a new osteria nearby that serves up traditional Tuscan food too, and it’s also 100% gluten free. 

Mister Pizza : This was our favorite of the gluten free pizza spots in Florence, though Ciro & Sons gets more fanfare. Friendly staff, separate oven, and good pizza.

Bottega Artigiana del Gusto : It’s a little bit out of the way in terms of the main tourist sights, but this bakery across the river and east of Piazza Michelangelo is worth the short bus ride to get to. You’ll be able to have all sorts of pastries, pizza, sandwiches, cookies, tarts, and more. Plus, they have a gluten free grocery section in the back if you’re looking to pick up some things to cook. 

For more, read our guide to the best gluten free restaurants in Florence .

Milan, which is the financial center of northern Italy, is another great gluten free destination (and, really, a great destination aside from the gluten free food). Here are our three favorite spots in Milan – one restaurant, one bakery, and one gelato shop. 

Out-of-the-Box Gelato : Excellent gelato, 100% gluten free, and lots of great plant-based options. 

PanPerMe : Great gluten free bakery on the eastern side of the city. Good cornetti and other pastries for breakfast, savory options and breads for lunch, and fancier cakes and tarts if you’re looking for a special treat. 

Bistrò : One of the only 100% gluten free restaurants in Milan, and a great place to go to try osso bucco, Milan’s specialty. They also have a great gluten free pastry selection, which is all made in-house. 

For more, read our guide to the best gluten free restaurants in Milan .

Spoiler: We think Bologna is the most underrated city in Italy.

We only visited it because we had friends who relocated there, but after returning for a week the next year, we’re pretty sure we’d absolutely move there too, if the chance arose. 

The key is that Bologna is the best food city in Italy. The region that Bologna is in – Emilia-Romagna – produces all sorts of Italian delicacies like bolognese, prosciutto di parma, parmesan-reggiano cheese, and balsamic vinegar di Modena. 

La Capriata : This place has taken the title of “best meal in Italy” both on our six week trip to Italy in 2021, and a more recent two week trip with my family that took us to Tuscany and Emilia-Romagna. It’s a great place to try specialties from Emilia-Romagna (the best food region in Italy for me) like gnocco fritto (fried bread), tagliatelle al ragù, tortelloni, and lasagne verdi (among other things). 

La Spica Amica : A short walk from Bologna’s center, this gluten free bakery is in a residential area. You’ll find fresh pasta, including tortelloni and tagliatelle, along with bread, pastries, and plenty of other goodies. It’s 100% gluten free, and is a good place to pick up some gluten free cornetti (Italian croissants, essentially) for breakfast. 

La Trattoria Mercato Vecchio : This place is 100% gluten free, and is near Bolognina, which is north of the train station in Bologna. It’s good (though we thought the food at La Capriata was better, if we’re being honest), and the benefit is that you can order everything on the menu (and they have gluten free pizza at dinnertime). 

Read more: How to Find Gluten Free Restaurants Around the World

Matt is the founder and main writer behind Wheatless Wanderlust, which he started back in 2018 as a way to share his gluten free travel guides with his fellow Celiac travelers.

Since then, Matt and his wife Alysha have visited 18 national parks, spent three months in Europe and six weeks in Colombia, and have explored every corner of the Pacific Northwest, which is where Matt grew up.

He writes super detailed guides to the places they visit, bringing together personal experience and historical context to help YOU plan an amazing trip.

I have always wanted to visit Italy, but as a Celiac who’s been gluten free for over 20 years, I never thought Italy would be a place I could find much to eat. I thought if I ever went there I would be sad the whole time, watching everyone else indulging in all the delicious food I couldn’t have, while snacking on the GF tidbits I brought with me from home. I am so happy to hear that at least in the bigger cities there are lots of GF options, and even some 100% GF restaurants to choose from! Hmmm, maybe I’ll be planning my next trip soon…

Hey Christine! I thought the same, but it turns out that Italy is one of the more accommodating places to visit with Celiac Disease, at least in Europe. That’s especially true in the bigger cities, like you said. You certainly won’t go hungry in Rome, Florence, Milan, etc etc. Having traveled extensively through Europe, I’d put Italy near the top of the list (along with Spain). Germany, Belgium, and France, on the other hand, go straight to the bottom.

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