Italy, known for its gluten-rich cuisine, might seem like a celiac's worst nightmare. However, the opposite is true. Italy is a celiac's dream destination. With a high rate of celiac disease diagnoses, there is an abundance of awareness and dedicated gluten-free facilities.

While I share my experiences in these cities, it's essential for you to conduct your own research and choose restaurants that you feel comfortable with. Although I didn't get sick during my trip, I recommend certain places more highly than others. In some instances, I relied on my celiac card to communicate and ordered simple and reliable items like salads or steak. Other times, the staff were so well-informed about celiac disease that I didn't even need to use the card. Always trust your judgment and advocate for yourself.

Flying to Italy

I flew with TAP Portugal, my first time with this airline. Unfortunately, I forgot to call in advance to book a gluten-free meal. As a result, I had to pack enough food to sustain me for both flights and a road trip, which included:

• Oatmeal

• Apple

• Turkey Sandwich

• Gluten-free Lemon Blueberry Muffin from a coffee shop en route to San Francisco

• Asian Box - a 100% gluten-free restaurant at San Francisco airport

• Charcuterie Snack Pack (cheese & salami)

• Quesadilla with turkey

• Chomp

• Grapes

• PB & J Sandwich

I recommend bringing a cooler bag to keep your food from going bad. Ice packs are allowed on planes as long as they adhere to TSA's liquid regulations. I didn't bring any ice packs this time, which was a mistake. Luckily, I asked the flight attendant to store some of my food in their fridge, and they were accommodating.

TSA Regulations

You can bring as much food on the plane as you like, as long as it meets the TSA liquid requirements. To be safe, avoid bringing "borderline liquids" like peanut butter or hummus. If you want to bring a cooler bag, ensure that the ice packs won't melt into liquid. Personally, I often bring fruit which could be considered a customs violation. But it’s usually only a few apples in my backpack and I've never encountered any issues with customs during my travels to 36+ countries. 

Helpful Resources

1. I highly recommend purchasing a two-week access pass for the AIC app. The Italian Celiac Association provides training materials to local restaurants, and many establishments listed on their app are extremely knowledgeable about celiac disease. During my trip, I dined at several AIC-verified restaurants and always had a positive experience. I will indicate below any restaurants I found through the AIC app.

2. You can find a free Italian celiac translation card at https://www.glutenfreeadventures.net/en/celiac-travel-card-in-italian/. This card can be used at restaurants with limited English or less familiarity with celiac disease. It explains what contains gluten and how the restaurant can prevent cross-contact. I saved a screenshot of the card in my photos.

3. For locating dedicated gluten-free facilities, you can use the Find Me Gluten Free app. However, exercise caution as some restaurants may offer gluten-free options without being entirely celiac-safe. In Venice, I tried to visit a restaurant highly recommended on the app but was turned away due to the risk of cross-contact.

4. If you prefer to have your entire trip planned for you, my friend Catalin can provide a complete itinerary with celiac-safe restaurants included. She has excellent relationships with gluten-free restaurants all over Italy and will ensure you don't have to stress about food during your trip. She has generously provided a 10% discount code to anyone reading this. You can book a consult with her by clicking here and using MYMEAL10 at checkout.

Preparing for Illness

To be honest, I have fallen ill in other countries before. That's why I always come prepared on my trips. I usually bring a heating pad, Tums, Alka-Seltzer, and I recently started using stomach-soothing drops and activated charcoal. For my trip to Italy, I picked up Upspring Stomach Settle Drops from Target. While I didn't need them for gluten-related issues, they helped when I felt queasy from consuming dairy. They worked like a charm.

Grocery Store Labeling

When traveling, sometimes it's easier to pick up food from grocery stores instead of eating out. I did this multiple times during my trip, and Italy made it straightforward to find safe food. I simply looked for the words "senza glutine," typically labeled at the front of the package or immediately after the ingredient list. Allergens are also required to be bolded in the ingredient statements. If you don't see the phrase "senza glutine" and want to check if a product is safe, you can use Google Translate. By taking a picture of the ingredient label, the app will translate it for you, allowing you to check for allergens in English. But many packages already include ingredient lists in both Italian and English.

Rome Restaurants

Mercato Centrale - The Rotisserie by Dennys G Rodriguez

Upon arriving at the airport, we took a train into the city. It was late, and we were all tired, so we grabbed a quick bite near the station before heading to our Airbnb. I wasn't sure if I would find anything to eat in this food hall, but I used my Italian translation card to communicate with a few stands about my celiac condition. The first stand I approached recommended “The Rotisserie” as the safest option. Although their English was limited, they pointed to a steak and asked if it would be suitable with potatoes. Not being picky, I agreed to whatever worked best for them. They served me a sirloin on a bed of greens with a side of potatoes, and it was delicious. Most importantly, it didn't make me feel sick.

La Pasticciera (AIC verified)

This 100% gluten-free bakery was a 10-minute walk from our Airbnb and the perfect breakfast spot. I enjoyed a croissant while my boyfriend had some focaccia. The pastries were delightful and kept me full for hours.

Pizza in Trevi (AIC verified)

Located near the Trevi Fountain, this restaurant has a separate kitchen for gluten-free preparations. Upon arrival, they asked if anyone at our table was gluten-free and provided a different colored placemat to ensure the staff brought out the correct items. I ordered a pizza and an Aperol spritz.

Gelato G Italiano (AIC verified)

After indulging in pizza, I visited this 100% gluten-free gelato shop for dessert. It was conveniently located a 5-minute walk from Pizza in Trevi. They offered an array of amazing flavors, including homemade Kit Kat and Oreo gelato. They even had gluten-free cones and waffle wafers.

La Gallina Bianca (AIC verified)

This restaurant had numerous gluten-free options, but as we wanted a light meal, we ordered chicken, salmon, potatoes, and veggies. However, we couldn't resist trying their gluten-free tiramisu, which was absolutely amazing. We had sampled tiramisu at a few other restaurants, but this place stood out as my favorite.

McDonald's

Yes, you read that right! McDonald's in Italy offers gluten-free options that are completely celiac-safe (I confirmed this with the staff). They collaborated with Schar to create pre-packaged gluten-free burgers to avoid cross-contact. The burgers come with the plastic wrap still on, ensuring no handling by staff. The fries are also safe for celiacs and cooked in a dedicated fryer. Simply use the ordering kiosk as you normally would. However, I should note that my order took longer to arrive compared to others in my group. This may have been specific to the location I visited, so be aware if this happens to you too.

Mama Eats (AIC verified)

While exploring Trastevere, known for its fantastic street market and bars, we came across this restaurant. They have a separate kitchen for gluten-free preparations and can make any item on the menu celiac-safe. My boyfriend and I enjoyed pasta Bolognese and an appetizer with an assortment of goodies like a mini calzone, pizza, fried veggies, and more. The pasta was incredible, but we weren't particularly fond of the fried veggies.

Fatamorgana

After browsing the street market in Trastevere, we craved gelato and found this 100% gluten-free gelato spot. It was about a 10-minute walk from our location, but the quality made it well worth the trip. I tried the blueberry cheesecake flavor on a gluten-free cone.

New Food Bakery

Just before leaving Rome, my boyfriend and I took a 20-minute trek to this bakery. It was a bit out of the way but absolutely worth it. Everything we tried was amazing, and I was able to grab some food for the train ride and the next few days. I purchased a supplí (similar to arancini), a ham and tomato pastry sandwich, a chocolate croissant, and a massive dinner roll. The owner also mentioned that they have a 100% gluten-free restaurant, which I wish I had time to visit.

Cimarra 4

Don't walk, run to this restaurant. They serve the best gluten-free calzones with a separate gluten-free kitchen. The owner's wife has celiac disease, and the food is truly out of this world. It's only 10 minutes away from the train station, making it a convenient stop before departing.

Florence Restaurants

Shake Café

The staff at this establishment wasn't the most knowledgeable about celiac disease, but we were in a rush and needed something quick. They were kind and transparent about what was potentially safe. They mentioned that they weren't a dedicated gluten-free facility, so they couldn't guarantee anything. However, they had a salad line with simple ingredients that I felt comfortable ordering. I used my celiac card to communicate and chose my ingredients strategically, sticking to vegetables and chicken for protein. Personally, I enjoyed being able to have a salad after days of pizza and pasta.

Quinoa (AIC verified)

Recommended by my friend Catalin, who lives in Florence, this restaurant was a delightful dinner spot. If you're looking for a stress-free experience, Quinoa is a 100% gluten-free restaurant, and everything we tried was absolutely incredible. I ordered the green curry chicken and blueberry cheesecake. They also served soft and fluffy bread. This restaurant is a must-try in Florence.

Le Botteghe Di Donatello Firenze (AIC verified)

Since many restaurants were closed at the time we wanted to have dinner, we opted for this AIC-verified spot. While they don't have a separate kitchen for gluten-free preparations, I inquired about their use of a separate oven for the pizzas, and they confirmed that they do. The gluten-free options were limited, and the pizza was average. I probably wouldn't visit this place again, but I didn't experience any sickness, which is always a win.

Mister Pizza

This restaurant stands out in Florence as it uses a separate kitchen for its gluten-free pizzas. The gluten-free pizza here is among the best I've ever had, and it's conveniently located near the beautiful Duomo.

Piccadilly (Not Recommended)

While I wouldn't specifically recommend this place, sometimes you have to go with the flow. The people I was traveling with wanted a quick bite in lieu of lunch, so we stopped by this grab-and-go pizza place. Initially, I thought I wouldn't find anything suitable and would have to rely on snacks. However, when I showed them my celiac card, they informed me that the salad was safe. It was a simple dish with cheese, tomatoes, lettuce, olive oil, and vinegar, but it did the job.

Risotteria Melotti

Although I didn't get to try this restaurant during my visit, it came highly recommended by Catalin (who I’ve mentioned a few times in this guide). She told me that this is THE place to get celiac-safe risotto. If you want more restaurant recommendations from her like this one you can book a consult with her by clicking here and using MYMEAL10 to get 10% off at checkout.

Venice Restaurants

Every gluten-free restaurant I visited in Venice had higher prices. Unfortunately, the well-educated establishments about celiac disease tended to be on the more expensive side. Additionally, some restaurants had unusual operating hours, so planning your day accordingly is crucial. We neglected to do so on our first day and I ended up having to eat a grocery store sandwich for dinner.

GROM

I visited this gelato shop three times while in Venice. It was one of the few 100% gluten-free gelato spots. They also had a location at the train station, allowing us to grab a gelato upon arrival and departure. However, note that they offer croissants at the train station location that are not gluten-free, but all their gelato and cones are 100% safe.

Osteria Al Pozzo Roverso (AIC Verified)

Although the staff here didn't speak great English, they immediately understood my celiac when I showed them my translation card. They provided gluten-free bread, individually packaged in plastic wrap to prevent cross-contact. While the bread wasn't the best, I appreciated having the option. My boyfriend and I shared gluten-free gnocchi and a tuna steak. The gnocchi was outstanding, and I would return specifically for that dish.

Trattoria Al Giardinetto Da Severino (AIC Verified)

I had been searching for pesto pasta throughout my trip, and I was delighted to find it at this restaurant. It did not disappoint. We also ordered a Caprese salad and tiramisu to share. I felt extremely safe here, and the staff was very knowledgeable about celiac disease.

Vecia Cavana (AIC Verified)

I felt like royalty at this restaurant. They welcomed us with complimentary drinks and offered a gluten-free cookie at the end of the meal. The staff was well-versed in celiac disease and prepared a safe seafood risotto for me. They also served soft bread and crackers at the beginning of the meal.

Mea Libera Tutti

This is not a restaurant but a gluten-free grocery store. I brought an extra duffle bag in my suitcase to check so I could stock up on gluten-free food such as pasta, cannolis, and bread. The owner even warmed up a freezer item for me in the store, which I took with me on the train. The store offers numerous options and is perfect for a quick bite.

Fiumicino

Since we had an early morning flight at 6 am, we decided to stay the night in this charming town, just 10 minutes from the airport. If you have the opportunity, I highly recommend spending a day here. It's right on the beach and not touristy at all, which was a pleasant change.

Old Wild West (AIC verified)

I wasn't particularly thrilled about going to an "American" restaurant for my last night in Italy. However, I was desperate as I needed food for the airplane. Surprisingly, it exceeded my expectations. I ordered their chicken wrap and chicken nuggets, and they were delicious. The restaurant used a dedicated fryer and placed a gluten-free sticker on top of my meal

Flying Back Home

I was concerned about my journey home, but my leftover snacks in combination with the grocery store items and restaurant food I had picked up held me over. Here's what I managed to gather for the trip back:

• 6 am: Chicken wrap from Old Wild West (nothing like having fries in the early morning)

• 8 am: Chicken nuggets from Old Wild West (to avoid waste)

These two items kept me full for a while. I also found a pre-packaged gluten-free pastry at the airport.

Once on the plane, I consumed:

• The pastry

• Tuna packet

• Gluten-Free Baguette

During the layover, I had:

• Apple

• Fruit snacks

• Granola bar

• A leftover cookie from a restaurant in Venice

• Orange juice

• Oatmeal

• Gluten-free cannoli

• Trail mix

Admittedly, it wasn't the most nutritious food, but it got the job done, and I made sure to have a good-quality meal as soon as I landed in San Francisco.

You've Got This!

If you're new to the gluten-free lifestyle, traveling can be intimidating. But speaking from personal experience, having traveled to over 36 countries with celiac disease, where there's a will, there's a way. I like to think of finding food as an adventure. Yes, it may sometimes require extra effort to find safe options or rely on grocery store items, but the experiences I've had are worth it. Often, the act of seeking out safe food leads to unique experiences I wouldn't have had otherwise. Always advocate for yourself and do what makes you feel most comfortable. You've got this.