Traveling With Food Allergies: Why Ireland & Italy Are the Gold Standard

If you travel with Celiac disease or food allergies, you already know this truth: some countries make every meal feel like a negotiation. Others make you feel normal.

Ireland and Italy are those countries.

After more than a decade of traveling with Celiac disease, these are hands down the two easiest, safest, and most enjoyable places I've ever traveled when it comes to food. And no - that's not what most people expect.

Gluten-free high tea in Dublin, Ireland

Why These Two Countries Get It Right

Ireland and Italy don't just understand food allergies. They've built systems around them.

That difference changes everything.

It means clear menus, trained staff, serious attention to cross-contamination, and far less self-advocacy at every meal. For someone used to fighting for safe food, this feels revolutionary.

Ireland: When Clarity Is the Law

Ireland is one of the easiest countries in the world to navigate with food allergies - because they are legally required to help you.

By law, restaurants in Ireland must clearly identify 14 specific allergens on their menus. And here's the key detail that matters most: they must list the actual ingredient name, not just the word "gluten" or "nuts."

That clarity removes guesswork and fear.

The 14 allergens required to be listed on Irish menus by law:

8. Tree nuts (Tree nuts (almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios, macadamia - the exact nut must be named) 

9. Celery

10. Mustard 

11. Sesame seeds

12. Sulphur dioxide and sulphites (above 10mg/kg or 10mg/L) 

13. Lupin 

14. Molluscs like mussels, oysters, squid, and snails

1. Cereals containing gluten (wheat, including spelt and khorasan, rye, barley, oats - the cereal itself must be named, not just "gluten")

2. Crustaceans like crab, prawns, and lobster

3. Eggs

4. Fish

5. Peanuts 

6. Soybeans 

7. Milk

What this means in real life: You don't have to interrogate servers. You don't have to guess. You don't have to explain Celiac disease from scratch every time.

Menus are clear. Staff expect questions. Accommodations are normal.

For travelers with food anxiety, Ireland feels like relief.

The most amazing gluten-free orecchiette pasta in Italy.

Italy: The Pasta Country That Gets Gluten-Free Right

Italy surprises almost everyone - including people with Celiac disease.

Yes, that Italy. The land of pasta, pizza, and bread. And somehow, the most gluten-free-friendly country I've ever visited.

Why Italy works so well: Gluten-free awareness is widespread. Restaurants often display certifications in their windows. Menus are clearly marked. Cross-contamination is taken seriously. Entirely gluten-free restaurants are common.

This isn't niche. It's mainstream. Italy treats gluten-free food as a medical necessity, not a preference.

And the best part? The food is excellent.

I travel with plenty of people who are not gluten-free, and every single one of them has said the same thing: "You wouldn't even know this was gluten-free."

It's that good.

Shoutout to Allison, who taste-tested both versions - mine and hers - just to confirm. Same dish. Same flavor. Zero compromise.

Why Ireland and Italy Stand Above the Rest

Together, Ireland and Italy offer something rare: safety without stress, incredible food without sacrifice, and clear systems instead of constant advocacy.

You can walk into restaurants without panic. You can order without apologizing. You can enjoy meals instead of managing them.

That's everything.

If You're Nervous to Travel With Food Allergies

If you're newly diagnosed, if you've had bad experiences, if travel feels intimidating again - start here.

Go to Ireland. Go to Italy.

These two countries prove that food allergies don't have to limit your world - and that travel can still be joyful, indulgent, and delicious.

Final Thought

When food is safe and understood, travel stops being exhausting.

You get your curiosity back. You get your confidence back. You get yourself back.

Ireland and Italy gave that to me - and I'll always recommend them first.

You Don't Have to Figure This Out Alone

If Ireland or Italy is calling your name, I'd love to help you plan it. As a Travel Advisor with Rosedale Travel, I know which hotels, restaurants, and experiences work best for travelers with food allergies - because I've been there myself. And if you want to use credit card points to make the trip more affordable, I can help with that too. Book a free session and let's map it out together.