We just returned from Italy and had an incredible trip. We visited 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 do you find restaurants when you travel?” I answered dozens of messages and realized a post would be helpful to share the process I use to locate safe, satisfying gluten-free dining options.
Background
My husband and I are both of Italian heritage and have traveled to Italy before, but our children had never been. Both boys wanted to experience Italy, and our youngest—who has Celiac disease—was especially excited. He’d heard so much about gluten-free pizza and pasta in Italy that his mission was to sample as many GF pizzas and pastas as possible and find the best ones.
The purpose of the trip was twofold: to highlight several regions of Italy and to taste and evaluate the best gluten-free dishes we could find.
A few caveats
Even with careful preparation, you should always check a restaurant yourself for how they handle gluten and cross-contamination. Restaurants change menus, chefs and staff, and people have different comfort levels—do your own research and trust your judgment.
When choosing where to eat while traveling, consider not only dietary restrictions but also the tastes and needs of everyone in your group, the menu variety, budget and location.
How do we choose restaurants?
If you followed our Instagram Stories during the trip, you saw we ate very well—some of the best gluten-free meals we’ve had. Here’s the step-by-step process I use when researching restaurants for travel.
I treat it like a small research project before we leave.
1. Scoping out the options
- Scan the internet for gluten-free dining options at your destination.
- Read blog posts from gluten-free and Celiac bloggers you trust.
- Use review apps like Find Me Gluten Free as a starting point—read comments carefully because they are not always Celiac-safe.
- Make a list of restaurants that look promising. Often the same names will appear across different sources.
2. Narrowing the choices
After compiling an initial list, I narrow it down by checking each restaurant’s website, menu and online presence. I ask several practical questions:
- Does the menu offer filling, appealing options for my teenager with Celiac? A single salad won’t be enough for a hungry teen.
- Are there choices that will satisfy the rest of the family so everyone can enjoy the meal together?
- Does the restaurant fit our budget?
- Most importantly: how does the restaurant approach gluten-free service? Do they have a separate gluten-free menu or clearly marked options? Do they make statements about handling dietary restrictions? Are they certified by any recognized gluten-free organizations?
3. Does the location work for us?
Once I’ve narrowed the list, I check where each restaurant is located relative to our itinerary. I use Google Maps (on desktop for a clearer view) to see travel times and convenience—especially important when you’re sightseeing on a schedule.
4. Reaching out to the restaurant ahead of time
Unless a restaurant is entirely gluten-free, I contact them beforehand to ask about the menu and how they manage cross-contamination. If there’s no language barrier, I often do this while still at home; for Italy, I sometimes enlist concierges or guides to ask questions in the local language. When making reservations, we always note that one guest has Celiac disease and that we require gluten-free preparations.
For a detailed list of the specific questions we ask in restaurants and tips for dining out safely, see our post “Tips for Dining Out Gluten-Free” on our blog.
It may seem like a lot of work at first, but managing Celiac disease while traveling becomes routine with practice. Preparing ahead gives peace of mind and allows you to enjoy meals without constant worry.
We love traveling with our children and want my son to feel free to explore the world without being limited by Celiac disease. Some destinations make gluten-free dining easier than others, but this process works no matter where you go.
Please leave a comment if you found these tips helpful or if you have other strategies to share.