Many of you reading this have asked me whether you can still join one of my culinary tours if you have dietary restrictions. The answer is a big, happy yes! I love welcoming guests with all kinds of dietary needs, and Italy is far more accommodating than most people expect. Food is meant to be shared, enjoyed, and adapted—not something that should make you feel excluded or anxious.

Whether you’re gluten-free, vegetarian, vegan, lactose intolerant, or avoiding certain ingredients for health or religious reasons, you can absolutely eat well in Italy and fully enjoy the experience. The guide below is meant to help you feel confident when making dinner decisions, reading menus, or ordering in restaurants—both on a tour and when traveling on your own.

Italy has a reputation for being all about pasta, bread, cheese, and cured meats, so it’s no surprise that travelers with dietary restrictions often worry about what they’ll be able to eat. The good news? Italy is actually one of the easiest countries in Europe to navigate with food restrictions. Italian cuisine is deeply rooted in simple ingredients, regional traditions, and fresh produce, which makes it far more flexible than many people expect.

With a little preparation—and the right vocabulary—you won’t just get by in Italy. You’ll eat very, very well.

Gluten-Free (Senza Glutine)

Italy is famously one of the most gluten-free-friendly countries in the world, thanks in large part to widespread awareness of celiac disease.

What You’ll Find

• Many restaurants offer gluten-free pasta made from corn or rice.
• Gluten-free pizza is increasingly common, especially in cities.
• Supermarkets and pharmacies carry certified gluten-free products.
• Restaurants often display “senza glutine” signage.

Naturally Gluten-Free Italian Foods

• Risotto
• Polenta
• Grilled meats and fish
• Prosciutto crudo and other delicious salumi
• Cheeses
• Vegetable-based antipasti

Helpful Tips

• Say: “Sono celiaco/a” or “Senza glutine, per favore.” (“I am celiac.” or “Gluten-Free, please.”)
• Avoid bread baskets and fried foods unless explicitly gluten-free.
• In smaller towns, focus on rice, meat, fish, and vegetables rather than pasta.

Vegetarian

Italy is a wonderful destination for vegetarians thanks to its long tradition of meatless dishes—many created during religious fasting periods or out of rural necessity.

Vegetarian-Friendly Dishes

• Pasta al pomodoro
• Pasta alla Norma
• Vegetable soups
• Margherita pizza
• Risotto ai funghi
• Grilled vegetables
• Caprese salad

Things to Watch For

• Meat-based broths in soups or risottos.
• Anchovies in sauces, especially in Rome and coastal regions.

Tips

• Say: “Sono vegetariano/a.” (“I am vegetarian.”)
• Ask if a dish contains meat broth (brodo di carne).
• Ordering several vegetable antipasti is a classic—and satisfying—Italian way to eat.

Vegan

Vegan travel in Italy takes a bit more planning, but it’s absolutely possible, especially in larger cities and tourist-friendly regions.

Naturally Vegan Options

• Pasta al pomodoro 
• Arrabbiata
• Marinara pizza
• Grilled or roasted vegetables
• Legume soups (lentils, chickpeas, beans)
• Bruschetta with tomatoes or vegetables

Questions to Ask

• Is cheese added at the end of the dish?
• Is butter used in risotto?
• Are eggs used in fresh pasta?

Tips

• Say: “Sono vegano/a. Niente carne, pesce, latticini o uova.” (“I am vegan. No meat, seafood, lactose or eggs.)
• Visit local markets for bread, olives, fruit, and vegetables.
• Cities like Rome, Milan, Florence, and Naples have excellent plant-based options.

Dairy-Free or Lactose Intolerant

Dairy is present in Italian cuisine, but it’s often easy to avoid or substitute.

Safer Choices

• Tomato-based pasta sauces
• Seafood pasta
• Grilled meats and fish
• Olive-oil-based dishes
• Cured meats

Good to Know

• Lactose intolerance is common and well understood in Italy.
• Lactose-free milk and cheeses are widely available in supermarkets.

Tips

• Say: “Sono intollerante al lattosio.” (“I am lactose intolerant.”)
• Ask for pasta senza formaggio. (Without cheese.)
• Olive oil is frequently used instead of butter, especially in southern Italy.

Nut Allergies

Nut allergies require extra care, particularly with desserts and sauces.

Be Careful With

• Pesto (pine nuts)
• Almond- or hazelnut-based desserts
• Pastries and gelato

Safer Options

• Fruit-based desserts
• Sorbetto (confirm ingredients and scoop hygiene)
• Simple grilled dishes
• Cream-based desserts

Tips

• Say: “Sono allergico/a alla frutta secca.” (“I am allergic to nuts.”)
• Avoid desserts unless ingredients are clearly explained.
• In gelato shops, ask about shared scoops and nut-free flavors.

Halal / No Pork

Pork is common in Italian cuisine, but many dishes are naturally pork-free or easily adapted.

What to Choose

• Seafood pasta
• Grilled fish
• Vegetable-based pasta
• Beef or chicken dishes
• Vegetable or seafood pizza

Watch Out For

• Pork-based cured meats, they can sneak in many dishes.
• Lard in some traditional recipes
• Pork broth in soups

Tips

• Say: “Non mangio maiale.” (“I don’t eat pork.”)
• Coastal restaurants are often the easiest option.
• Don’t hesitate to ask how a dish is prepared.

Final Tips for Eating Well with Dietary Restrictions in Italy

• Learn a few key Italian food phrases before you go.
• Eat earlier when restaurants are quieter and more flexible.
• Choose simple dishes over heavily layered ones.
• Ask questions—Italians appreciate clarity about food.
• Remember that traditional Italian food is often simpler than Italian-American food.

The Bottom Line

Having dietary restrictions does not mean missing out on Italy’s incredible food culture. In fact, it often means eating closer to how Italians themselves do: seasonal, straightforward, and ingredient-driven.

Whether you’re joining me on a culinary tour or traveling on your own, you can feel confident knowing that Italy welcomes you at the table. With a little preparation and an open mindset, you won’t just manage—you’ll truly enjoy every meal.