Traveling with gluten intolerance
If you have special food needs like I do, you know that traveling can be a bit stressful. It takes extra planning, packing, and maybe a little bit of worrying. However, throw in a foreign country and language, and it can feel REALLY daunting. Whether you are living abroad or traveling – or plan on traveling – this post is for you! I’m going to share how I was able to have a delicious gluten-free Italy experience.
Let me preface everything by saying that I do NOT have celiac disease. But there was a time where I had to be as strict as if I did. These days, my reactions to cross-contamination are not severe, but I still am very careful to avoid gluten and do not intentionally “cheat.” (Even though the Italian pizza my husband had was mighty tempting!) Depending on your level of intolerance, you may need to do even more sleuthing than myself. So adjust my techniques to fit your own life.
Visiting Venice
Over Easter weekend, my husband Mark and I traveled to Venice, Italy. I had visited over 10 years ago, when I spent a summer in Austria, but he had never been. It is such a unique city and one that I think any European enthusiast has to see at least once. (Before it sinks! Ha.) I have such fond memories of the pasta and pizza I consumed there before being gluten-free. One might think that it would be pretty near impossible to find any food in Italy that is free of gluten, right?
Well, there is actually a high incidence of celiac disease in Italy. So believe it or not, Italy is one of the easiest countries in which to eat gluten-free while traveling! (I hear that Ireland is another.) So if you need to be gluten-free and are planning a European trip, Italy may help lower your stress levels when it comes to planning food.
Bring snack foods and take advantage of hotel breakfasts
No matter where I’m traveling, however, I always bring my own snacks. That way I always have a back-up plan and don’t make bad choices when “hangry.” We flew to Venice and only had carry-ons, so I was limited. Jerky, nuts, dried fruit and nut bars, collagen powder, and dark chocolate were my staples. I also brought a can of sardines (which I didn’t eat). But if you’re traveling by car, train, or checking bags on a plane, you can be much more liberal. I always bring tea bags with me as well and ask for hot water on the plane.
Second, ask your hotel or B&B if they have gluten-free options for breakfast. (Most establishments in Europe seem to include breakfast in the price of the room.) I have found that every breakfast we’ve had, whether in Switzerland, Germany, or Italy, has had GF options. Foods like pancetta, fruit, vegetables, and plain yogurt are usually served and are safe to eat. If you ask ahead of time, they may be able to provide gluten-free baked goods especially in a place like Italy. It never hurts to ask!
How to find gluten-free options at restaurants
Third, use the TripAdvisor app when planning your other meals! The restaurant search function on it is great. Bring up the city you’re going to, click on the restaurant button, and then browse in whatever category you’d like. (For example, genre of food, pricing, or meal.) Let’s say you choose the Italian food category. (We’re talking about Italy after all!) Click on that, and then a long list of restaurants appears. Click on the “filter” button at the bottom of the screen, and then on “dietary restrictions.” There is a button that says “gluten free options.” Click on “done” and then “search.”
If I want even more details with regards to what kind of gluten-free options a restaurant has, I’ll scroll down to the reviews and do a search for “gluten.” This brings up all reviews that mention gluten-free (since no one searches for meals containing gluten!).
Where we ate in Venice, Italy
For lunch on Saturday in Venice, we ate at Trattoria Al Gazzettino. It was a tiny hole-in-the-wall place, but they had their tourist-gathering technique down pat. There was a line out the door, and it was raining, but they held our attention by handing out free drinks and gnocchi sample plates. We didn’t have to wait too long, though I’d recommend a reservation for dinnertime. They have many gluten-free pasta options, including gnocchi and tortellini. And I had to indulge in their gluten-free tiramisu, which was AMAZING! If you’re GF and visiting Venice, definitely stop by this place.
We also ate at another quaint little place called Vino Vino, which was recommended to us by our hotel. On Friday night we enjoyed a delicious seafood dinner; I got grilled sole with mashed potatoes, salad, and roasted vegetables. I did not ask if the food was gluten-free, but over the years I have figured out how to order pretty safe dishes. (Again: if you know that any type of cross-contamination will cause a bad reaction, please ask to make sure!) I go for grilled meats and avoid fried, as the latter are usually breaded or sprinkled with flour, or fried in the same oil as breaded products.
On Saturday night, we ate at Ristorante de Stefano. I ordered a sliced steak dish over balsamic arugula and a side of boiled potatoes. For dessert, I got panna cotta, which I had never eaten but was amazing! On Easter Sunday afternoon we enjoyed lunch at Vino Vino, where I ordered the roasted chicken with mini roasted potatoes in olive oil. I also enjoyed the famous street gelato, and made sure to avoid anything that looked like it had cookies in it. (I can’t say definitively if the gelato is GF in general, so ask if you want to make sure. But again, I didn’t experience any “glutening” symptoms.)
It’s easy to be gluten-free in Italy!
Italy is definitely easier than Germany when it comes to eating gluten-free. I didn’t feel deprived at all and was so happy to have indulged in an authentic pasta dish while in Venice. Getting to have tiramisu for the first time in years was a special treat! (Though I have to say I’m a huge panna cotta fan now.)
Traveling with food allergies and sensitivities can be tricky and difficult in the beginning. But with some planning and sleuthing, you can enjoy mealtime just as much as everyone else!