How to Travel Gluten-Free in Europe Without Losing Your Mind (or Your Appetite)

Let’s be honest…traveling as a celiac in Europe can feel equal parts dreamy and daunting. One minute you’re picturing yourself twirling pasta in Italy or wandering through a Parisian market, and the next, you’re spiraling about breadcrumbs, language barriers, and the very real fear of being glutened on vacation. We get it. We’ve lived it.

But here’s the good news: with a little prep (and some help from people who really get it), traveling gluten-free in Europe is totally doable…and actually really fun! It’s not about missing out. It’s about finding new ways to enjoy the incredible food, culture, and adventure that this continent has to offer, all while keeping yourself safe and healthy.

So, if you're planning a trip (or just dreaming about one), here are a few things we wish we could tell every gluten-free traveler before they pack their bags.

You don’t need to see gluten-free travel as a burden.

First things first: Let go of the idea that your dietary needs make you a “difficult traveler.” You’re not high maintenance, you’re just informed! Celiac disease is serious, and you deserve to feel good while exploring the world.

That said, contrary to popular belief, Europe isn’t a gluten-free utopia (wouldn’t that be nice?), but it’s not as scary as you might think. In fact, some countries are surprisingly celiac-aware. Italy, for example, has one of the most well-established celiac associations in the world, which offers an accreditation program to help restaurants and hotels become more educated about celiac disease. Spain and Portugal also have dedicated celiac associations doing amazing work, and even places like Germany and Austria are becoming more and more GF-friendly. It just takes a bit of know-how to navigate it all.

Do your research, but don’t let it ruin the fun!

It’s true that gluten-free travel takes a bit more legwork. But that doesn’t mean you have to spend every night buried in confusing Facebook forums and translation apps.

Start by getting a general feel for how celiac-safe your destination is. Are there dedicated gluten-free spots? What do local labeling laws look like? Is cross-contact taken seriously? You don’t need to become an expert, but having a baseline understanding will help you feel way more confident.

That’s actually why we started Celiacs in Europe—so you don’t have to dig through forums and outdated blog posts to figure out where to eat or how to order safely. Each of us lives in the country we cover, so our advice isn’t just helpful, it’s current, local, and rooted in real life!

Language barriers are real, but they’re not deal-breakers.

Even if you’ve memorized how to say “I can’t eat gluten” in five languages, it’s totally normal to feel anxious about ordering food in another country. That’s where translation cards come in handy, especially ones that clearly explain cross-contact and the seriousness of celiac disease. We love Equal Eats for this—shameless plug because we really do use them!

But beyond that, don’t underestimate the power of kindness and confidence. Most restaurant staff want to help you. Be polite but clear (you absolutely need to know how to say “hello,” “please,” and “thank you” in the local language!). Ask questions. And if something doesn’t feel safe? Trust your gut and move on. No meal is worth getting sick over.

Know what’s “gluten-free” versus “celiac-safe.”

This is a big one. Just because something says “gluten-free'“ doesn’t always mean it’s safe for someone with celiac disease (I know you all know this already!). In Europe, product labeling laws are pretty straightforward, but the general understanding of cross-contact and celiac-safe procedures in restaurant settings can really vary. In some places, you might find menus with a little wheat icon crossed out, but the dish could still be made in a shared fryer or next to regular flour. That's why knowing which restaurants truly understand celiac disease can make all the difference—and why we personally vet every single place we recommend!

If you're not sure, you can always ask about how the dish is prepared, whether there's a dedicated kitchen space, and if the staff is trained in allergen protocols. We know it can feel awkward at first, but the more you do it, the easier it gets.

Let yourself enjoy the experience.

At the end of the day, you’re traveling to enjoy yourself. And yes, food is a huge part of that—but so is wandering around, people-watching, taking photos, and soaking in the energy of a new place.

Give yourself permission to plan just enough to feel prepared, but not so much that you forget to be present. Some of the best travel moments happen spontaneously—like stumbling across a 100% gluten-free bakery you didn’t expect, or sitting on a park bench eating fruit from a local market while watching the world go by.

You deserve that joy. You deserve that peace of mind. And you don’t have to do it alone.

Let us help you travel europe gluten-free with confidence

Ready to plan your gluten-free adventure? Our local experts offer 1:1 consultations for Italy, Greece, France, and the UK so you can skip the stress and start dreaming about your next safe, delicious trip.

🇮🇹 Start Planning Your Italian Adventure

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Not headed to one of those countries just yet? No problem. We’re getting ready to launch consultations for Spain, Portugal, and Germany, and you can be the first to know when they’re live!

🇪🇸 Join the Waitlist for Spain

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Because you deserve a trip where feeling safe and eating well go hand in hand!