As a coeliac diagnosed in 2010, I've learned to navigate the world of gluten-free eating, and Europe has been a pleasant surprise. Here, I'll share my experiences and tips for eating gluten-free in Europe.
Gluten-Free schnitzel & beer in Vienna
After being diagnosed with coeliac disease in my thirties, I can tell you, it wasn’t exactly welcome news! Growing up, I knew a bit about the disease and thought it sounded restrictive, and after years of enjoying all things gluten – beer, bread, pasta, pastries – well, it certainly was an adjustment! Since being diagnosed in 2010, I’ve travelled to numerous places across Europe (plus Asia, South Pacific and the US) and found that, with a bit of planning, eating gluten-free isn’t as hard as you might expect.
Disclaimer: I’m not a medical professional, and this is purely my own experience and perspective as a well-seasoned (pun intended) traveller with coeliac disease.
Understanding Food Labelling: Australia vs. Europe
First, a bit about labelling and food laws. Australia’s food standards are very strict, if not the strictest in the world: gluten-free labels here mean no detectable gluten, with food currently being able to be tested down to 3-5 parts per million (ppm). In Europe, though, the threshold for "gluten-free" is generally set at 20ppm. For coeliacs travelling from Australia, this difference can raise concerns, but in my experience, European gluten-free options are generally very reliable, especially in Western Europe, where awareness around coeliac disease is relatively high.
Dining Out: Tips for a Safer Experience
As a coeliac, I've travelled to France, Italy, Germany, Austria, Hungary, Spain, and the UK, and haven't had any more issues eating gluten-free in Europe than I have in Australia. I've even found that many restaurants and cafes are happy to accommodate my dietary needs. Cross-contamination is always a possibility when dining out, but there are ways to reduce that risk:
- Carry Gluten-Free Cards: Translated travel cards are great for explaining dietary restrictions in the local language. There are even apps for this – a quick Google search for “gluten-free travel cards” will give you plenty of options.
- Use Apps to Find Coeliac-Friendly Spots: Find Me Gluten Free and Atly are popular apps that list nearby restaurants with gluten-free options, often including reviews. Keep in mind these are user-reviewed, so it’s wise to read comments before choosing.
- Learn Key Phrases: Simple phrases like “I have coeliac disease” or “no gluten” in the local language can make a big difference. Google Translate is a great companion, and its camera feature can translate labels and menus on the spot. This is great for checking the ingredients list on the back of a packet!
- Understand EU Food Labelling Laws: Since December 2014, the EU has required restaurants to list allergens on their menus. Many establishments mark dishes with numbers or letters to indicate which allergens they contain, making it easier to spot gluten-free options.
- Gluten-Free Associations: Check out local gluten-free associations for resources and recommendations. Here are some links to a few I've found useful: Italy, France, Spain, and Germany.
 Gluten-Free Vietnamese in Budapest |  Bratwurst & meat board, Neuschwanstein Castle |
Italy: Surprisingly Gluten-Free Friendly!
Italy – the land of pasta, pane and pizza – might seem daunting for coeliacs, but it’s one of the most accommodating countries I’ve visited! Awareness is high, and it’s common to find gluten-free options everywhere, from small towns to bustling cities. Italy also has a national coeliac association with resources for travellers. Many restaurants offer gluten-free pasta and pizza, and it’s not unusual to find dedicated gluten-free menus. You can find gluten-free products not only in supermarkets but also in pharmacies.
Self-Catering: Supermarkets and Gluten-Free Goods
If you’re self-catering, you’ll be pleased to know that most European supermarkets carry gluten-free products, with some even in their own gluten-free sections. With a bit of exploration, you can find gluten-free bread, pasta, biscuits, and other staples. Some of my best self-catering finds have been in France and Italy, where gluten-free aisles are common and often well-stocked.
Gluten-Free Cafés and Boulangeries in Paris
Angelina's hot choc & macaronsParis is a dream for any foodie, and fortunately, it has a very good gluten-free scene. I've been to Paris quite a bit (7 times at the last count), and here are some of my favourite places:
- Noglu: Fantastic gluten-free pastries with several locations around Paris. You can sit down for breakfast or lunch, or take your goodies away to eat in a nearby park.
- Chambelland: A delightful boulangerie with fresh, artisanal, gluten-free breads and sweets.
- Judy: A great little find on my most recent trip to Paris. Judy is a lovely little corner café close to the Jardin du Luxembourg and is 100% gluten-free.
Other popular spots (that I have yet to try personally!) include Cococo, Café Mareva, Tasca (near Champ de Mars), Kapunka, La Guingette d’Angele, and Maison Plume. While Breizh Café isn’t strictly gluten-free, it offers gluten-free galettes made from buckwheat (traditional Breton food) – perfect with a glass of cider. Angelina Café is famous for their delicious and decadent hot chocolate; while not all of the cakes are gluten-free, they do have a selection.
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Gluten-Free Buckwheat Galette at the Breizh Café in Paris
Final Thoughts: Embracing Gluten-Free Europe
Despite Europe’s different standards, I’ve found the food labelling and quality to be more than adequate for short stays. After all, about 1.75 million people in Europe live with coeliac disease, and they rely on these products daily. So, if it’s good enough for them, I feel comfortable dining out or shopping for gluten-free food during my travels.
Whether you’re craving authentic Italian pasta, French pastries, or German sausages, Europe offers a surprising range of gluten-free delights. With a bit of planning and the right tools, there’s no reason to go hungry – or compromise on flavour!
Ready to explore Europe gluten-free? Whether you’re dreaming of a city break or a countryside escape, travelling with coeliac disease shouldn’t hold you back. Europe offers a world of safe and delicious gluten-free options, and if you’re looking for personalised travel tips, recommendations, or a tailored gluten-free itinerary, don’t hesitate to reach out. Let’s make your European adventure unforgettable – and gluten-free!
