What Are The Best (and Worst) Destinations for Gluten-Free Travel?

As the number of individuals diagnosed with gluten-related disorders, such as celiac disease and gluten sensitivity, continues to rise, the demand for gluten-free travel options has become increasingly prevalent. Gluten, a protein found in wheat, barley, and rye, can trigger adverse reactions in those with gluten-related conditions. As a result, travelers with special dietary requirements seek destinations that can cater to their gluten-free needs without compromising on the authentic experiences of exploring local cuisines.

This comprehensive article will delve into the best and worst destinations for gluten-free travel. Our exploration will encompass the key factors that make a destination gluten-friendly or challenging for gluten-free travelers, highlighting the availability of safe food options, local awareness of gluten-related issues, and the overall culinary experience.

Criteria for Gluten-Free Travel

Before delving into specific destinations, let’s establish the essential criteria that determine whether a location is suitable for gluten-free travel:

  1. Gluten-Free Awareness: An ideal destination should have a strong awareness of gluten-related disorders and dietary restrictions. This includes well-informed restaurant staff, food vendors, and a variety of gluten-free product availability.
  2. Gluten-Free Menus: Restaurants and eateries that offer gluten-free menus or clearly label gluten-free options make it easier for travelers to identify safe food choices.
  3. Local Cuisine Adaptability: Destinations that naturally incorporate gluten-free elements into their traditional cuisine can provide travelers with a more authentic dining experience.
  4. Safety and Cross-Contamination: The risk of cross-contamination is a significant concern for gluten-free travelers. Safe food preparation practices and separate cooking areas are crucial for ensuring a safe dining experience.
  5. Gluten-Free Accommodations: Gluten-free accommodations, such as dedicated gluten-free hotels or resorts, contribute to a stress-free and enjoyable trip.

Best Destinations for Gluten-Free Travel

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Now, let’s explore some of the best destinations around the world that have earned a reputation for being highly accommodating to gluten-free travelers:

1. Italy

Surprisingly, Italy, famous for its pasta and pizza, ranks among the top gluten-free travel destinations. With a high awareness of celiac disease, many Italian restaurants offer gluten-free pasta, pizza, and other traditional dishes. Major cities like Rome, Florence, and Milan boast numerous certified gluten-free restaurants. Additionally, travelers can indulge in mouthwatering gelato, as many gelaterias offer gluten-free options.

2. Spain

Spain stands as one of the gluten-free havens, with an abundance of options available everywhere you turn. From exclusive bakeries offering gluten-free delights to mainstream establishments like McDonald’s serving up gluten-free Big Macs with buns, there’s hardly a place where gluten-free options cannot be found.

Supermarkets in Spain also boast an extensive selection, often featuring popular brands such as Schar and other elusive products like lady fingers and crackers that are rarely seen in the UK.

Interestingly, many of the traditional Spanish dishes are naturally gluten-free, from the beloved paella to the flavorful patatas bravas, making it effortless to find suitable options in restaurants.

In vibrant cities like Barcelona and Seville, the gluten-free scene truly thrives. Here, you can discover fully gluten-free bakeries, restaurants, and ice cream parlors, while Seville even boasts a dedicated gluten-free bar and Italian eateries, among others. The array of options available in Spain is simply astounding, leaving travelers with an array of delightful choices to indulge in.

3. USA

The USA is somewhat similar to the UK, and fortunately, gluten-free options are widely available throughout the country.

However, there is a notable exception with McDonald’s, where even their fries are not gluten-free, unlike in the UK. Nevertheless, there is a plethora of burgers and pizzas to explore that are suitable for a gluten-free diet.

Cities like Las Vegas, Seattle, and Florida boast numerous gluten-free bakeries and restaurants, along with many other establishments that are well-equipped to cater to gluten-free needs. Even Disneyland Florida is highly accommodating to those with Coeliac disease, surpassing its counterpart in Paris in terms of gluten-free offerings.

4. Australia

Australia has emerged as a paradise for gluten-free travelers. The country’s food industry has taken significant strides in catering to various dietary needs, including gluten-free options. Sydney and Melbourne, in particular, offer an array of gluten-free restaurants, cafes, and bakeries. Local markets often have gluten-free product stalls, making it easy for travelers to find suitable snacks.

5. Ireland

The proximity to the UK might suggest similar catering for Coeliac, but there are distinct differences, with a dedicated Coeliac Society in place. Thankfully, the majority of restaurants readily accommodate individuals with Coeliac needs, making it easy to find safe dining options. Moreover, there are a few gluten-free bakeries like Denise’s Gluten Free Bakery and RiceFlour Gluten Free Bakery in Cork, offering delicious alternatives for those with gluten-related conditions.

6. Japan

Japanese cuisine, with its emphasis on rice and fish, is inherently gluten-free friendly. While gluten-containing soy sauce is common, gluten-free tamari is also widely available. Major cities like Tokyo and Kyoto have restaurants that specialize in gluten-free dishes and provide allergy-friendly menus. Sushi, sashimi, and rice-based dishes are staples that gluten-free travelers can enjoy with confidence.

7. Sweden

Sweden has seen a surge in gluten-free awareness and options. Stockholm, in particular, has numerous gluten-free cafes and restaurants. Additionally, Sweden is home to Oatly, a prominent oat milk brand that has expanded globally. This makes it easier for travelers to find safe and delicious dairy alternatives.

8. New Zealand

New Zealand’s gluten-free offerings have evolved significantly over the years. Major cities like Auckland and Wellington have embraced gluten-free dining, with many restaurants providing dedicated gluten-free menus. Additionally, New Zealand’s naturally gluten-free produce, such as lamb and seafood, allows for a rich culinary experience.

9. Turkey

Although there are numerous gluten-free food choices available in Turkey, it is highly advisable to carry a travel card due to potential language barriers concerning contamination concerns, as some individuals have reported. Bread is commonly served in many places, so exercising caution is essential for those with gluten-related conditions.

A safe and classic option to consider is hummus, a naturally gluten-free dish widely enjoyed in Turkey. Additionally, staples like rice and potatoes are gluten-free, frequently featured in Turkish cuisine. However, one should be wary of orzo, a common ingredient in Turkey that is challenging to find in a gluten-free version, so it’s best to approach this with caution if someone claims to offer gluten-free orzo.

Grilled meats and fish, including shish kebabs, are excellent choices from the menus in Turkey, even though the options might be somewhat limited. In bustling Istanbul, there are a few gluten-free restaurants to explore for a worry-free dining experience.

10. Portugal

Similar to UK supermarkets, Portuguese supermarkets also provide clear labeling for gluten-free products, making it relatively easy to shop for gluten-free items. Dining out is also a pleasant experience, as there are ample options available for those with gluten-related dietary restrictions.

Piri piri chicken, a popular Portuguese dish, can be found in numerous places, and several other traditional dishes are naturally gluten-free, including bean stew (Feijoada) and Portuguese rice pudding (arroz doce).

In Lisbon, one can indulge in the iconic Portuguese custard tart known as “pasteis de nata,” and there is no shortage of restaurants that cater specifically to individuals with coeliac disease, ensuring a delightful and worry-free culinary experience.

Challenging Destinations for Gluten-Free Travel

While some destinations excel in catering to gluten-free travelers, others present significant challenges due to limited awareness or cultural practices. Travelers with gluten-related conditions should be cautious when visiting these destinations:

1. Southeast Asia

Many Southeast Asian countries heavily rely on soy sauce and other gluten-containing ingredients in their cuisine. Language barriers can also be a challenge in conveying dietary restrictions accurately. While some upscale restaurants in major cities may have gluten-free options, it’s generally more difficult to navigate gluten-free dining in rural areas.

2. France

France, known for its delectable pastries and baguettes, can pose a challenge for gluten-free travelers. Although awareness of gluten-related disorders is increasing, finding gluten-free alternatives in local bakeries or traditional restaurants can be challenging. However, major cities like Paris do have an increasing number of gluten-free establishments.

3. Central and South America

Central and South American cuisines often rely heavily on wheat-based tortillas and other gluten-containing ingredients. While traditional dishes like ceviche and grilled meats are generally gluten-free, travelers may struggle to find gluten-free versions of local staples like empanadas or arepas.

4. Eastern Europe

Some Eastern European countries may not have as much awareness about gluten-related disorders, and gluten-free options can be limited. Communication barriers can add to the challenge, making it difficult for travelers to convey their dietary needs effectively.

5. Middle East

Middle Eastern cuisine often features wheat-based flatbreads and bulgur wheat. While certain dishes like grilled meats and hummus are safe, cross-contamination can be a concern in traditional food preparation environments.


Gluten-free travel has become an increasingly important consideration for individuals with gluten-related disorders. Several destinations have embraced gluten-free awareness and offer a plethora of safe and delicious options for travelers. Italy, Australia, Japan, Sweden, Spain, USA, Ireland, Turkey, Portugal and New Zealand are among the best destinations for gluten-free travel, offering diverse and authentic culinary experiences.

On the other hand, travelers should exercise caution when visiting countries with limited gluten-free awareness and strong cultural reliance on gluten-containing ingredients. While it may be more challenging, it’s still possible to find gluten-free options in such destinations with careful planning and communication.

Ultimately, the best gluten-free travel experiences come from destinations that prioritize dietary inclusivity, and it is encouraging to see an increasing number of places around the world stepping up to meet the needs of gluten-free travelers. With the right research and preparation, gluten-free travelers can embark on exciting journeys filled with gastronomic delights, cultural experiences, and unforgettable memories.