What`s the first thing that comes to mind when picturing Italian cuisine? If you`re like me, it`s probably going to involve either pizza or pasta. Neither of which are particularly easy to find prepared safely for those with Celiac disease, at least where we live (for us) in the United States.
However, in Italy, you can find gluten-free pizza, pasta, tiramisu, focaccia, and other dishes. Surprisingly, because of various factors (which we`ll explore shortly), Italy is really a paradise for people who can`t consume gluten since you have many opportunities to experience the local cuisine.
Unlike places like France, where experiencing the local cuisine can be virtually impossible because flour is added to NEARLY EVERYTHING and substitutions may not always be accommodated, Italy is incredibly inclusive regarding its gluten free options.
It is not unusual to sit down at a restaurant certified by the Italian Celiac Association and be told that the full menu can be ordered (sometimes there are a few exceptions).
Alysha and I, Matt (the Celiac in the duo) have spent a combined eight weeks in Italy over the past two years, ranging from the southwestern tip of Sicily to Milan in northern Italy, and have found the gluten free options in Italy to be far easier to locate, accommodating, and delicious than just about any country on earth.
For that reason, despite being globally renowned for pizza and pasta, we’d strongly recommend Italy for traveling people with Celiac disease, especially if newly diagnosed.
An excursion to Italy early on in your Celiac journey will assist demonstrate you that it is workable to feed on delicious gluten free nourishment when you’re touristic, which I know is a obstacle that numerous Celiacs – like myself a decade ago – face. Where am I likely to dine? Will it be safe? Will it be just a piece of boiled chicken and greens?
In Italy, you’ll find plenty of safe, delicious gluten free options.
Within this guide, we will delve more deeply into three highlighted topics.
First, we’ll provide our perspective and theories on why Italy is so accommodating for those with Celiac disease.
Then we’ll provide our tips for navigating Italy without gluten.
Finally, we’ll go through a brief overview of our favorite gluten free restaurants and bakeries in Italy, organized by city (and with links to additional guides for that destination).
Our goal here is that by the end of this guide, you’ll feel better prepared to plan your Italy trip, equipped with the knowledge to experience Italy confidently and safely.
Disclaimer: Some of the links in this post, like hotel links, are affiliate links, meaning at no additional cost to you, we make a little bit of money if you click through and book. That being said, we would never recommend something to you that we don’t stand behind 100%.
Table of Contents
Why Is Eating Gluten Free in Italy So (Relatively) Simple?
There are three reasons that combine to make Italy one of the simplest countries to visit for those newly diagnosed with Celiacs.
There Are a Lot of Celiacs in Italy, Relatively Speaking
I used to believe Italy had a relatively high percentage of people diagnosed with Celiac Disease. However, after examining updated statistics, the occurrence is roughly comparable to elsewhere in Europe and America at around 1% of the population both diagnosed and undiagnosed.
But 1% of a big number is still a big number.
If the rate of Celiac analysis is roughly the same, how, then, is my experience in Italy – where literally everyone I’ve ever said “sono Celiaco” to has understood what I mean – so different from my experience at home in the United States?
In Italy, as soon as the term Celiaco passes my lips, whomever I’m conversing with fully comprehends my meaning (side note: this is almost certainly more applicable in the destinations we’re visiting, which abound with tourists and hospitality employees).
This contrasts with the United States, where explaining that gluten free is distinct from vegan or lactose free is often necessary.
Now, I’m certain that this is less accurate in more rural parts of Italy with fewer tourists, but chances are that if you’re visiting Italy, you’ll probably be in those more frequented places anyway.
The AIC (Italian Celiac Association) is Established and Active
For myself, the aspect that makes the biggest difference and makes Italy stand out has to do with the education of restaurants and other establishments.
As I pointed out above, I constantly find myself needing to clarify what Celiac Disease signifies to various waitstaff and bartenders in the United States. It is often confused with diets that exclude dairy and meat, which is frustrating to the point where I ceased bothering to use the phrase “Celiac Disease” and sometimes just state “gluten allergy”.
And honestly, I fully comprehend the perspective. There are likely disease conditions impacting 1% of the population which I`ve never been made aware of before.
But this is where the difference comes in.
The key organization helping restaurants in Italy navigate serving safe gluten free meals to Celiacs is the AIC (Associazione Italiana Celiachia).
They offer several services, such as educating restaurants on how to safely serve customers with Celiac disease through specific processes they can implement (you’ll see things like different colored plates and markers for Celiacs at some locations) and maintaining an accredited database of gluten free restaurants and bakeries around the nation accessible through their mobile app.
My hypothesis is that having a trusted and helpful resource – both for restaurants and people with Celiac disease alike – is the biggest difference between the United States and Italy regarding the ease of dining out while avoiding gluten.
Food Plays an Incredibly Important Role in Italian Culture
I believe the primary justification behind why navigating through Italy tends to go smoothly is due to food playing an immensely important role in Italian culture. We appreciate Italy partly because the diversity of culinary traditions varies considerably among the different regions.
A side note to discuss my recent obsession: diversity in Italy. Italy is actually an incredibly diverse country. Not necessarily in relation to race, which is usually what the term “diversity” implies today, but each of Italy’s distinct regions has a unique approach to food and wine driven by two factors.
First is the natural ingredients available to them. For example, you’ll find more seafood in southern Italy and Sicily, and more rustic ingredients like olives and wild boar in central Italy.
Second is the fact that Italy is one of the youngest nations in Europe.
Which is always noteworthy since when I consider the Italian peninsula, one of the initial things my mind goes to is the Roman Empire. But Italy as we know it was only unified in the 19th Century, and before that it was a series of distinct city-states, each with their own customs, traditions, and culinary culture.
Regardless of regional variations, cuisine plays a significant part in Italian culture everywhere, with leisurely meals enjoyed with wine and dialogue (which generally improves as the wine bottle empties). Nearly all social interactions usually revolve around food (or coffee, or both), from an aperitif with friends to a business lunch.
The importance placed on food as a social and cultural gathering place combined with the fact that wheat-based foods like pasta, pizza, and bread make up a large share of the Italian diet implies that those with Celiac disease could feel isolated and excluded.
However, the Italian government has done a great job of legislating inclusion, with provisions requiring things like gluten free selections in schools and a stipend for Celiacs to cover higher food expenses.
Five Reasons You’ll Love Italy as a Gluten Free Traveler
Here are five reasons Italy should be at the top of your gluten free travel goals.
It’s Inclusive, Not Exclusive
“You can order everything on the menu and we’ll make it gluten free.” In Rome, at places like Mama Eat and Voglia di Pizza, that’s what you’ll hear.
Not “oh, we have one main dish option that is gluten free, and we need to take away the croutons.”
Every menu item can be made without gluten and prepared separately, in some establishments.
Entire separate gluten free cooking areas. Plates of different hues were used for gluten free dishes. And, generally, much greater awareness of Celiac Disease – even in tiny towns.
The fact is that while traveling gluten free in Italy, I never felt like I was missing out, as I sometimes do in the US, because I need to eat gluten free.
You Don’t Need to Bring Food From Home
One aspect I still grapple with is whether or not to bring meals with me from home, just in case, and if so, how much to bring. Over time as I’ve gotten more at ease and assured, I’ve trimmed it down to a couple basic staples. But it’s still a few additional items in my bag that take up limited area.
I bring good news! Travelers to Italy can feel comfortable leaving unnecessary items at home.
You`ll be able to find gluten free groceries at all the major chains in Italy, including at some pharmacies. Access to gluten free food is higher than any other country I`ve ever visited except the US and Canada.
If visiting Rome, be sure to check out Celiachiamo, a fully gluten-free grocery store and bakery with several locations around the city.
The AIC App is AWESOME
AIC is the Italian Celiac Association (Associazione Italiana Celiachia), and they are lifesavers for Celiacs in Italy. For about $4 USD, you’ll get 15 days of full access to their app, which has a searchable, location-based database of AIC-approved restaurants.
My significant guidance is to click on each restaurant you’re interested in and examine the assessment score. I typically only add it to my list if they have more than 3.5 or 4 stars.”
While not the most advanced app I`ve seen, it seems quite helpful for Celiacs searching for gluten-free dining options in Italy.
Find more information here.
Gluten. Free. Gelato. CONES.
When visiting Italy, emulate the locals. To me, that means enjoying gelato AT LEAST once daily. Throughout Italy, you`ll find countless gelato shops that are 100% gluten free, even the cones, so cross-contamination need not be a concern.
Look for Grom throughout the country, and Fatamorgana in Rome.
SAFE Gluten Free Pizza
One issue I have noticed is gluten free pizza that does not genuinely keep Celiacs safe. I often see a gluten free pizza crust sliced with a shared instrument, topped with a shared spoon and tub of sauce, and cooked on the same surface as regular pizzas.
No thanks, I’ll pass.
However, in Italy, if finding a certified gluten-free restaurant serving pizza through the AIC, extra care regarding cross-contamination can be expected.
Some establishments go as far as utilizing differently hued plates and drinking vessels so the server does not get perplexed and mistakenly provide you with the incorrect pizza. What a delightful experience!
Here are a few of our best recommendations for traveling gluten free in Italy.
We Trust the Italian Celiac Association (and Love the App)
We’ve already covered this topic to some extent, but the main difference between Italy and similar European nations regarding Celiac friendliness is the AIC. Compared to places like France and the United States, Italy is at times far less difficult for Celiacs.
As the trip progresses, noticeable patterns emerge among AIC-certified restaurants, as they similarly educate diners about safe eating with Celiac Disease.
The instructions mentioned outline the education and processes implemented based on the guidance of the AIC, which you can read about here (it’s in Italian, but translation tools could help understand it in English).
They have an application (find it here) that is fairly effective. Again, not the best app I’ve ever encountered, but it’s functional (most of the time, anyway) and the information is invaluable.
One tip i have is to check the star rating in the AIC App for every restaurant you are planning to go to (more on our process in the next part). That’s a decent way to get a feel for what the experience will be like, although there aren`t any write ups, which limits its usefulness a bit.
How to Find Safe Gluten Free Restaurants in Italy
There are essentially two apps I apply to locate gluten free restaurants in Italy.
Those two programs are the AIC app and Find Me Gluten Free. These are two excellent tools that have some level of crowd-sourced reviews from the gluten free community.
There is one significant thing to watch out for – online reviews are not always entirely reliable. For this reason, it is best to directly contact each restaurant or stop in beforehand to inquire before placing an order.
Here are a few tips for using FMGF:
- Filter by “Dedicated Gluten Free” first. I advise dining at 100% gluten free establishments when traveling with Celiac Disease, but they aren`t always abundant. Doing this finds those gems to add to your list.
- Sorting by rating, but keep in mind the highest rated restaurants may not actually be located in the searched city. For example, searching San Francisco results in some eateries over 30 minutes outside the city limits. Watching out for this is important.
- Focus on the “% safe for Celiacs.” The star ratings hold importance, but I use the % who say it`s safe for Celiacs as a guiding factor for whether or not they ought to make the list. Which leads me to my last point.
A Gluten Free Restaurant Card Can Help You Communicate (and Feel More Comfortable)
You can either rent a canoe or kayak from Maligne Lake Boathouse (which is one hundred sixty Canadian dollars per day for a canoe), which is both the most convenient and also the most expensive option (it is interesting how the easiest choice is often the costliest), or you can rent from Wild Current Outfitters in Jasper (one hundred twenty-five Canadian dollars per day for a one-two person canoe).
That’s partly because I learned Italian – specifically how to communicate my dietary needs in Italian – but also because most individuals working in service industries in major Italian cities speak a little English (this is less true in less popular destinations, like Sicily).
However, you’ll notice that despite speaking enough Italian to get by and going to cities with many tourists, I still bring one with me, just in case.
It’s somewhat like a security blanket for me – if I run into a situation where communication just isn’t succeeding, I have a backup plan where I can take out my printed gluten free restaurant card, and hopefully get my point across.
Now, which gluten free restaurant option you select is important, I believe. Anyone can learn to say (or look up using Google Translate) something along the lines of “I have Celiac Disease and I need gluten free food.” However, 90% of successfully finding safe gluten free meals when traveling will involve managing cross-contact with gluten, like shared fryers and pizza cutters.
Which is something that 99% of the cards available – free and paid for – don`t discuss at all. Amazing!
That’s why I, personally, find the cards from Legal Nomads, which have detailed explanations of what is and isn`t safe, and mentions cross-contact specifically. They’re $9, and are certainly worth the serenity of mind, at least for me.
Some people have contacted me to tell me that the Legal Nomads card is just too lengthy, but when we’re talking about my health, I’d much prefer over communicating and mentioning specific things I can and can’t eat (versus saying, essentially, “I need to eat gluten free thanks”).
The “Gluten Free” Beer is Made with Barley (and is Actually Gluten Reduced)
I really can’t figure this one out. In a country (or region, since the labeling laws often originate from the E.U. regulations) that does its best to protect Celiacs and give them the information they need to stay safe, they have one major blindspot: gluten free beer.
There are several gluten free beer brands available in the E.U., but 99% of them are what we in the United States refer to as “gluten reduced,” since they are brewed using barley (NOT safe for those with Celiac!) and then an enzyme is used to break down the gluten.
The alternative approach taken by gluten free breweries in the United States is to employ naturally gluten free grains like rice, millet, and corn (among others) for brewing gluten free beer.
After communicating with an Italian retailer of fermented beverages where we could only understand roughly half of what the other person said, I think the reason behind this is that in the E.U. a drink can only be called “beer” if it is crafted using barley, which he claimed was because of “the Germans,” indicating that all drinks naturally without gluten cannot be labeled beer in the E.U. (If you have more knowledge about this, I`d appreciate hearing from you!).
Literally every single gluten free beer I came across in Italy was made using barley, and it was extremely disappointing when I went to a gluten free restaurant, ordered a beer, paid a large price because it was gluten free, and found out it contained gluten when it arrived. Needless to say, I didn’t make that mistake twice.
Now, I don’t think this is the appropriate place to deeply discuss whether or not beers brewed with barley that are gluten-reduced are safe for people with Celiac disease.
I personally do not consume gluten-reduced beers after multiple negative encounters with them, and would direct you to this guide by Gluten Free Watchdog on why they’re problematic.
The point is that if you see “gluten free beer” in Italy, you should view it skeptically.
Gluten Free Wheat Starch is Fairly Common in Pizza Crusts (and Other Baked Goods)
Another ingredient requiring caution! But, in my opinion, presenting less of an issue than the gluten free beer example mentioned above.
In Italy, and various other E.U. nations, they use a substance that is essentially gluten free wheat powder, providing nice textural benefits when used in things like pizza crust. Suddenly, thin crust pizzas are no longer the only option, as thick, airy pizza crust can now be had. MAGIC!
To be honest, I have less understanding of gluten free wheat starch than gluten reduced beer, but I will once more refer you to Gluten Free Watchdog’s perspective (she has much more expertise than I do on this topic) so you can use that info to make your own judgement call.
However, the reason that I’m including this in its separate section is that it absolutely does matter for people with a wheat allergy! If you are eating gluten free because you have a wheat allergy, you’ll need to inquire at every restaurant, particularly pizza places.
Grocery Stores Generally Have a Separate Gluten Free Section
Virtually every grocery store in Italy carries gluten free products. This implies that even in regions where there aren`t as numerous gluten free restaurants, you`ll still have the ability to find a lot of alternatives at the grocery store. All that`s required is access to a kitchen, and you`ll have the means to prepare some fantastic meals for yourself.
The primary chains found vary by location, but the three seen most often are CONAD (if the sub-brand SAPORI & DINTORNI is observed, definitely stop in!), Pam, and Coop. All three offer gluten free options, but they are organized somewhat differently.
In some cases – like Conad – gluten-free items are situated in a dedicated aisle. In other cases – like Pam – they’re combined with the other products in the store.”
For reference, Conad is our preferred supermarket chain of the three major brands, especially their specialty stores operating under the Sapori & Dintorni label found in major cities across Italy like Florence, Bologna, and Milan.
Our Favorite Gluten Free Brands in Italy
- Schar – Breads, crackers, crostini, sweets
- Rummio – Considered the best gluten free pasta in Italy
- Barilla – Pasta, pesto, and pasta sauce
Look for the words “senza glutine” on any products being considered for purchase (except things like milk, cheese, and fruits and vegetables).
Gluten Free Italy: Mini City Guides with Our Favorite Restaurants and Bakeries
Now that we’ve covered our processes for finding Celiac-safe gluten free restaurants while you’re in Italy, let’s get into specific recommendations for places to dine in popular Italian cities.
For most cities below, we have a separate, more expansive city guide with significantly more selections. We`ll simply provide you with a few highlights in each location in this section, and we`ll offer the link to our full city guide (if available) for additional information.
What Are the Best Cities for Eating Gluten Free in Italy?
Before discussing recommendations in specific cities, we`ll briefly discuss where gluten-free options concentrate. This matters for food-focused visitors to Italy – certain locales and regions offer more gluten-free choices, so focus time there if cuisine motivates your trip.
At a high level, the bigger cities will have the best gluten free selection.
The best cities in Italy in terms of gluten free options are:
- Rome
- Florence
- Broader Tuscany
- Milan
- Bologna
The cities and regions where you’re going to find fewer options are:
- Venice (we speculate this is due to its smaller size and costly real estate)
- Cinque Terre and the Amalfi Coast
- Sicily
- Southern Italy
That doesn’t signify you shouldn’t visit those places, but it does signify that you should be aware going in that you won’t find the equivalent level of gluten free choices as, for example, Rome.
Now here are our mini-guides to Rome, Florence, underrated Bologna, and Milan.
Rome
As the most significant city in Italy, it’s truly no astonishment that Rome has an abundance of gluten free restaurants and bakeries to select from.
There are far, far too many to list here, so we’re going to cover our top three and point you to our guide on gluten free Rome dining spots for more.
Fatamorgana & Grom for Gelato: There are two 100% gluten free gelato chains that have multiple locations in Rome, and we’d strongly recommend travelers to try both and decide which one they enjoy more. Both are excellent quality, but we believe the standard flavors at Grom have better quality, whereas Fatamorgana offers more inventive flavor combinations
Le Altre Farine Del Mulino: Although slightly outside the central area, this remains our favorite bakery in Rome specializing in gluten-free items. We made multiple return trips just for their delicious cornetti filled with pistachio. Simply delightful. La Pasticciera (near Termini station) offers a comparable second choice, though their selection isn`t quite as vast.
Pantha Rei: Our favorite gluten free restaurant in Rome! It’s located near the Pantheon in the heart of the Centro Storico, and they have a lovely outdoor terrace which is perfect for dinner on a warm evening in Rome. While not dedicated, they are AIC-accredited and all processes to ensure safety for those unable to consume gluten are strictly followed – such as using golden bottles on tables to easily identify those with dietary restrictions.
For more, read our guide to the best gluten free dining spots in Rome.
Florence
Florence is another excellent gluten free city, with abundant choices, from pizza (there are two legitimately good pizza spots), to Tuscan cuisine, and more.
Sgrano: This location is incredible. It sits on a street just outside the exit for the Uffizi Gallery known for these huge sandwiches called schiacciata (somewhat like focaccia, but distinct). There are literally hundreds of people lining up around lunch for the famous one on the road, while a little farther east you`ll discover Sgrano on the corner, which is 100% gluten free and makes the identical sandwich gluten free. Highly, highly recommended! They have a new osteria nearby that offers traditional Tuscan food too, and it`s also 100% gluten free.
Mister Pizza: This was our favorite of the gluten free pizza locales in Florence, though Ciro & Sons receives more attention. Friendly staff, separate oven, and quality pizza.
Bottega Artigiana del Gusto: It’s a bit out of the main path regarding the primary visitor attractions, but this bakeshop across the river and east of Piazza Michelangelo is worth the brief bus ride to arrive at. You’ll be able to have all sorts of pastries, pizza, sandwiches, cookies, tarts, and more. Plus, they have a gluten free grocery section in the rear if you’re seeking to pick up some things to cook.
To learn more, review our guide to the top gluten free eateries in Florence.
Milan
Milan, which serves as the financial center of northern Italy, presents another excellent gluten free destination (and, genuinely, an excellent destination regardless of dietary restrictions). Here are our three preferred spots in Milan – one restaurant, one bakery, and one gelato shop.
Out-of-the-Box Gelato: Excellent gelato, entirely gluten free, and many great plant-based options.
PanPerMe: Excellent gluten free bakery on the eastern portion of the city. Good cornetti and other pastries for breakfast, savory options and breads for lunch, and more elaborate cakes and tarts if you’re seeking a unique treat.
Bistrò: One of the only 100% gluten free restaurants in Milan, and a great place to dine to sample osso bucco, Milan’s specialty. They also have a great gluten free pastry selection, which is all made on site.
For additional details, review our guide covering the best eateries in Milan offering gluten free options.
Bologna
Spoiler: We think Bologna is the most underrated city in Italy.
We only visited it because we had acquaintances who relocated there, but after returning for a week the following year, we’re pretty sure we’d absolutely move there too, if the chance arose.
The key is that Bologna is the best food city in Italy. The region that Bologna is in – Emilia-Romagna – generates all sorts of Italian delicacies like bolognese, prosciutto di parma, parmesan-reggiano cheese, and balsamic vinegar di Modena.
La Capriata: This establishment has taken the title of “best meal in Italy” on both a six week trip to the country in 2021, as well as a more recent family vacation that took them to Tuscany and Emilia-Romagna spanning two weeks. It is a great place to sample specialties from Emilia-Romagna (the best food region in Italy in my opinion) like gnocco fritto (fried bread), tagliatelle al ragù, tortelloni, and lasagne verdi (among other dishes).
La Spica Amica: A brief walk from Bologna’s center, this gluten free bakery is in a residential area. You’ll find fresh pasta, including tortelloni and tagliatelle, along with bread, pastries, and plenty of other goods. It’s 100% gluten free, and is a good place to pick up some gluten free cornetti (Italian croissants, essentially) for breakfast.
La Trattoria Mercato Vecchio: This establishment is fully gluten free, and is located north of Bologna`s train station in Bolognina. The food is good (though we felt the cuisine at La Capriata was better according to honesty), and the benefit is that you can order every menu item (and they offer gluten free pizza during dinner hours).
Read more: How to Find Gluten Free Restaurants Around the World
