Gluten-free in the countryside and small towns: how to find something to eat

Outside the cities, there are fewer dedicated places, fewer menus that mention gluten and fewer staff who’ve heard the question before. That doesn’t make it impossible. It makes it a planning job, and a few habits cover most trips.

Before you go

• Look further than the village: the nearest market town often has a supermarket with a gluten-free shelf. Stock up there on day one.
• Book somewhere with a kitchen, or at least a fridge, for the first nights.
• Call or message ahead. A small restaurant that knows you’re coming will often cook something simple for you; the same kitchen caught by surprise at 8 pm usually can’t.

On the ground

• Local cooking is often closer to naturally gluten-free than city food: grilled meat and fish, potatoes, polenta, rice, eggs, cheese, vegetables. Ask for the dish without the bread, sauce or breadcrumbs.
• Pharmacies in some countries stock gluten-free bread and pasta when the supermarket doesn’t.
• Show a translation card in the local language, and ask about the fryer every time.

What to pack

Gluten-free bread or crackers for the first breakfast, snacks for the car, and a small bag of pasta or rice cakes as the fallback that makes any kitchen work.

Keep reading

• The HTGF Atlas
• Gluten-free on the road: motorway services, stations, trains
• Translation cards
• Shared fryers and gluten

Built from the questions our community asks most, and from our label, fryer and cross-contact guides. Sources: the Italian Coeliac Association AIC (gluten-free products also sold in pharmacies in Italy), Coeliac UK. Last checked: 28 September 2026. We inform, we don’t diagnose: for medical questions, your doctor or dietitian has the last word.