How to Travel Gluten-Free in Europe (and the One Resource That Makes It Easier)
Catalin Varela explains the story behind Celiacs in Europe and how expert gluten-free travel consultants can help you navigate the continent
Travelling through Europe with celiac disease can be incredible… but let’s be real, it can also be exhausting. I’ve been there: anxiously scanning menus in another language, triple-checking ingredients, and relying on a suitcase full of snacks just in case. I’ve had unforgettable trips…but also moments where I skipped meals, cried in public, or settled for plain rice yet again.
But let me back up and introduce myself…
I’m Catalin Varela, founder of The Celiac in Italy and now Head of European Operations at Celiacs in Europe, a new travel resource built specifically for gluten-free travellers who dream of exploring the continent safely and confidently.
After five years living in Italy and helping hundreds of gluten-free travellers plan delicious, worry-free Italian adventures, I noticed a huge gap: a lack of reliable, celiac-specific support for those travelling elsewhere in Europe.
That’s why I launched Celiacs in Europe, a curated network of local celiacs in top destinations across the continent who offer personalised, one-on-one travel consultations. Our travel experts live in the countries they represent, speak both the local language and fluent English, and most importantly, personally live gluten-free. We’re here to make your trip safer, easier, and a lot more delicious.
Before you hop on that plane, here are three of my best tips for navigating Europe gluten-free.
1. Understand How Celiac Disease is Perceived Locally
Catalin’s experience in Europe with gluten-free travel is eye-opening, with every country having it’s own cultural approach to celiac disease
Celiac awareness isn’t just about labeling laws and restaurant protocols—it’s cultural.
In Italy, for example, there’s widespread understanding of celiachia thanks to our strong national celiac association (Associazione Italiana Celiachia or AIC). Italian celiacs receive a monthly government stipend to offset the added cost of gluten-free food, and we have over 4,000 AIC-accredited restaurants across the country.
Contrast that with France, where “sans gluten” is still often viewed as a wellness trend. You might be offered a dish that’s technically gluten-free but prepared with shared utensils. And culturally, asking for modifications in French restaurants is generally frowned upon.
Tip: Work with someone who has a true pulse on the celiac scene in your destination. A local celiac can give you insight that goes far beyond what a Google search or app can offer.
2. Prepare for the Unexpected with a “Celiac Emergency Kit”
Even the most carefully planned trips can go sideways. Your one safe restaurant might be closed, your flight delayed, or (worst-case scenario!!) you might get glutened. That’s where a well-packed celiac emergency kit comes in.
I always travel with a small stash of shelf-stable, protein-rich snacks like bars, crackers, instant soup cups, and travel-size peanut butter. And since remedies vary from person to person, I keep comforting items on hand too like herbal tea, an instant heat pack, and medications for pain or nausea. Navigating a foreign pharmacy while sick is a scenario I try to avoid at all costs.
Tip: Always pack at least one full gluten-free meal in your carry-on. I once survived a 10-hour delay on gluten-free crackers alone…trust me, you don’t want to repeat that mistake.
3. Learn How to Communicate Cross-Contact Risks
Communication is key to avoid cross-contamination in European restaurants
Saying “gluten-free” isn’t always enough. You need to be able to clearly express that you have celiac disease and ask questions about cross-contact.
While translation cards (like my favorites from Equal Eats) are incredibly helpful, I also recommend learning a few essential phrases in the local language. This helps ensure your needs are being understood clearly, and it also shows respect for the culture you’re visiting.
Tip: Know how to say “gluten-free,” “celiac disease,” and “cross-contact/contamination” (+ “hello” and “thank you”) in the local language. A little preparation goes a long way toward a safe meal.
Want Personalised Support?
If these tips feel helpful but you’re still overwhelmed by the idea of having to plan your trip, you’re not alone! That’s exactly why Celiacs in Europe exists.
We offer 1:1 video travel consultations with real, local celiacs who can:
Recommend celiac-safe restaurants, cafés, and hidden gems.
Teach you key phrases to use with waitstaff.
Explain local labelling laws and grocery store options.
Answer all of your questions and help you feel more confident and prepared before your trip even begins.
Our consultants speak English and the local language, live gluten-free themselves, and care deeply about making your experience safe, joyful, and delicious. We’re not a generic travel site, and we’re definitely not a Facebook group where you have to sift through endless opinions. We're real people who understand your needs because we live them too.
If you're planning a trip to Europe and feeling overwhelmed, we would love to take the burden off your shoulders and help you curate the gluten-free adventure you’ve been dreaming of.
Visit www.celiacsineurope.com to learn more and book a consultation, or follow us on Instagram @celiacsineurope for more tips and gluten-free travel inspiration.
Un abbraccio e buon viaggio,
Catalin
Meet the Celiacs in Europe Team
Catalin Varela, Italian Expert
Catalin Varela, Italian Expert
Catalin is the founder of The Celiac in Italy and Head of European Operations at Celiacs in Europe. Recognised as the pioneer of celiac travel consulting, she has helped hundreds of gluten-free travellers explore Italy with confidence and joy since launching her brand in 2020.
Diagnosed with celiac disease in 2016 and based in Florence for nearly five years, Catalin combines personal experience with professional expertise. She holds a degree in Medical Anthropology and certifications in health coaching, celiac patient advocacy, and allergen safety.
Today, she leads a growing team of local celiac experts across six countries to make safe, joyful travel more accessible to celiacs everywhere. Catalin also works closely with the Italian Celiac Association of Tuscany to improve resources for English-speaking travellers.
Matt Bzdel, UK Expert
Matt Bzdel, UK Expert
Matt, known online as Gluten Free Street Gang, is a trusted gluten-free travel expert based in London. After over twelve years of living with a gluten intolerance, he’s made it his mission to show that gluten-free travel in the UK can be just as delicious and memorable as any other trip. He’s become one of the UK’s top voices in the gluten-free space, celebrated for his honest, witty, and well-researched content.
Matt has been featured on podcasts, spoken at conferences, collaborated with leading travel brands like Celiac Cruise, and was recently named one of Feedspot’s Top 10 UK Gluten Free Bloggers.
Whether you’re visiting London or planning a wider UK adventure, Matt is your insider guide. He shares not only the best gluten-free restaurants, cafés, and bakeries, but also practical tips on allergen labelling, reading menus, and eating out with confidence. With his personal touch and deep local knowledge, Matt helps travellers feel safe, supported, and excited to eat their way through the UK, gluten-free
Lucia Arkades, Greece Expert
Lucia Arkades, Greek Expert
Lucia, a native Athenian and public health enthusiast, was diagnosed with celiac disease six years ago—an experience that gave her lifelong love of Greek cuisine a new meaning. Having lived and travelled extensively abroad, she brings a global perspective to the joys and challenges of gluten-free living, while remaining deeply connected to her roots.
Greek cuisine is still her favourite, and she’s passionate about helping others experience it safely and authentically. Lucia has uncovered gluten-free gems across Greece, from family-run tavernas on the islands to hidden spots in the Peloponnese and fully gluten-free restaurants and bakeries in Athens and Thessaloniki.
With Lucia as your guide, you’ll go beyond tourist menus and into the heart of Greek food culture. Whether you're navigating a bustling market, dining in a seaside taverna, or exploring ancient ruins between meals, her insight ensures every bite is both safe and satisfying
Anne Simbozel, France Expert
Anne Simbozel, France Expert
Anne has been living gluten-free since her celiac diagnosis four years ago and brings a thoughtful, culturally rich perspective to her role as the France Expert for Celiacs in Europe. As a former museum director and cultural guide, she has spent years uncovering the stories behind France’s most iconic sites—from the grand halls of Versailles to the quiet charm of countryside villages.
Her experience in cultural tourism helps her approach gluten-free travel with both curiosity and care, connecting visitors to the most authentic, safe, and memorable experiences.
Anne is also a nature lover and daily walker who knows the best scenic spots to enjoy a baguette sans gluten or a safe slice of tarte. She’s spent countless hours researching and personally testing restaurants, shops, and bakeries across the country. With her deep local knowledge, dedication to accessibility, and passion for French food and culture, Anne helps travellers discover the best of gluten-free France!
