We just returned from an incredible trip to Italy where we explored stunning cities and enjoyed some of the best gluten-free food we’ve ever tasted. During the trip I received many direct messages asking how I find suitable restaurants while traveling gluten-free. After answering so many individually, I decided to share my approach in this post so others can use the same strategy.
Background
My husband and I are both of Italian heritage and have traveled to Italy before, but this was our children’s first visit. Both boys were excited to see the country, and our youngest—who has Celiac disease—had heard so much about Italian gluten-free pizza and pasta that his mission was to sample as much as possible and find his favorites.
The goal of the trip was twofold: to revisit parts of Italy we love and to hunt for outstanding gluten-free food.
A few caveats
Even with careful planning, you should always verify a restaurant’s gluten-free practices in person. Restaurants change staff, menus and procedures, and people have different tolerance levels for risk. Do your own research and decide what feels safe for you.
When choosing a restaurant while traveling, consider more than just dietary restrictions. Think about the menu variety, food preferences of your travel companions, your budget and how convenient the location is for your itinerary.
How do we choose restaurants?
If you followed my Instagram Stories, you saw we ate exceptionally well in Italy—some of the best gluten-free meals we’ve had. Here’s the step-by-step process I use to find restaurants that work for our family.
I treat restaurant hunting like a small research project before we leave.
1. Scoping out the options
- I scan the web for gluten-free dining options at our destination.
- I read blog posts from trusted gluten-free and Celiac bloggers for recommendations.
- I check the Find Me Gluten Free app as a starting point—reading reviews and comments carefully, since it’s not perfect for Celiac-safe assessments.
- I compile a list of promising restaurants; often the same names recur across multiple sources.
2. Narrowing the choices
After listing possibilities, I focus on those that appear most frequently and then research each one online, paying close attention to their website and menus. I look for several key signs:
- Menu options that will satisfy my son’s appetite. If the gluten-free choices are limited to a salad, it won’t work for a hungry teen.
- Choices that work for the whole family so everyone can enjoy the meal together.
- Price points that fit our budget.
- Most importantly: how the restaurant approaches gluten-free service. Do they offer a separate gluten-free menu or clearly labeled items? Do they make statements about cross-contamination or dietary accommodations? Are they certified by recognized gluten-free organizations?
3. Does the location work for us?
With a shorter list in hand, I check each restaurant’s location relative to our itinerary. Google Maps on a computer helps me judge walking times, public transit and convenience so we spend less time commuting and more time enjoying the destination.
4. Reaching out to the restaurant ahead of time
If a restaurant isn’t exclusively gluten-free, I contact them before our visit to ask about menu items and procedures to prevent cross-contamination. When there’s no language barrier, I often do this before departure; otherwise, I’ll ask concierges or guides to assist. When making reservations, I always note that a member of our party has Celiac disease and request accommodations.
For specifics on the questions I ask and how we handle dining once seated, see our detailed tips for dining out gluten-free.
This process may seem involved at first, but like all routines related to Celiac disease, it becomes second nature. The effort pays off: traveling and eating well while keeping my son safe makes the experiences richer for the whole family. Some destinations are easier than others for gluten-free dining, but these steps help us navigate restaurants anywhere we travel.
Please leave a comment if you found this helpful or if you have other tips to share.