My Experience on International Flights, Norwegian Cruise Line, and Throughout Italy and France

Traveling abroad with dietary restrictions can make you wonder, “What will I eat? Will I be able to ask for the right food in a language I don’t speak?” I prefer biblically clean foods and avoid gluten and dairy due to autoimmune issues, so I had the same concerns before my recent European adventure. I brought protein bars, beef sticks, and some fruit in case I couldn’t find safe places to eat. But I was happy to find plenty of gluten-free options once I arrived, from airline meals and airport dining to cruising with Norwegian Cruise Line and eating safely in Rome and Mediterranean ports.

I have Hashimoto’s Autoimmune disease, and a gluten-free diet combined with dairy-free eating resulted in a 50% reduction in TPO antibodies. This makes it essential to keep inflammation and symptoms such as joint pain and fatigue under control. It’s easy to eat gluten-free and dairy-free at home using fresh-milled grains. But when I step into the real world of restaurants, potlucks, and international travel, it can get complicated, as anyone with food allergies or special diets can attest.

The good news is that with increased awareness and commitment to accommodation, and as diagnoses of celiac disease and non-celiac gluten sensitivity have risen, gluten-free and dairy-free options have become more widely accessible in larger cities and even smaller destinations. It just takes a little research and forethought. I’m going to be sharing about my trip to Europe, from the airport and international flights to Norwegian Cruise Line accommodations and options from each port. I’ll also share which tools helped me navigate the options and overcome the language barrier.

Planning Ahead: Requesting Special Meals on International Flights

I planned ahead by visiting both Lufthansa’s bookings page and American Airlines’ reservation page, navigating to the passenger details and special services sections to choose my gluten-free meals for my international flights. Both airlines offered special meal requests for religious and special dietary requirements, such as Kosher, Halal, Vegan, and Gluten-Free, at no additional charge. This is a great way to ensure you’ll have something safe to eat during long travel days. While United Airlines and British Airways also offer similar services, I flew American Airlines and Lufthansa on this trip. I also let the cruise line know ahead of time by calling and asking them to note my food restrictions on the account.

First Flight and Airport Dining

Our first flight was a domestic American Airlines flight to an international hub, where we boarded a Lufthansa flight. We got to the first airport bright and early, which meant we needed coffee and breakfast as we waited for hours for the flight. Starbucks always has dairy-free drink options, but the line was long, so I was happy to see that another coffee shop offered dairy-free options, in addition to Udi’s gluten-free bagels. I ordered the breakfast sandwich and had them hold the sausage and cheese and substitute with a gluten-free bagel. Easy request! And I was ready for the first flight.

Later in the day, during our layover before the international flight, I opted for a grilled hamburger on a lettuce wrap. It’s always a good idea to stick with simple foods when eating at airports to avoid cross-contamination. Then on the Lufthansa flight, I was given the pre-ordered gluten-free meal, which consisted of baked chicken, steamed potatoes and veggies, a side of fresh fruit, a side salad, and a Udi’s gluten-free baguette. My family pre-ordered the Kosher meal (pictured far on the far right). For a snack, I was offered a dark chocolate quinoa crisp. The quality of these meals was surprisingly good for airline food service. For the breakfast-time snack, I received a Udi’s blueberry muffin and fruit, which was basically a midnight snack for me, enough to fuel me through the next few hours of sleep deprivation.

Norwegian Cruise Line: Navigating Gluten-Free Options at Sea

When we finally boarded the cruise, I inquired about the gluten-free and dairy-free accommodations. I was given further instructions to meet with the Maitre d’ in the main dining room during dinner hours. It was still early in the day, close to lunchtime. We went over to the Haven Restaurant, and I ordered from the lunch menu, which actually included symbols next to each item indicating whether it was gluten-free.

My First Meals on the Cruise

I was a bit sleep-deprived, so I ordered the veggie crudités appetizer and the chicken dumplings, both of which had the GF symbol. I was served a plate of veggies with no sauce and a bowl of chicken broth. It turns out that the dumplings were gluten-free but not dairy-free. Admittedly, I was hungry, tired, and less than enthusiastic about my meal, and feared the worst for the rest of the cruise. I just wanted to go to bed! After some rest and a Starbucks half-caf oat milk latte with no sweetener and a little cinnamon powder (my go-to drink), I was ready to find the Maitre d’ to place my pre-orders for future meals.

Unfortunately, the first night of the cruise, the main dining halls were slammed, so I was unable to even get to the Maitre d’. I opted for a steak dinner with wild rice pilaf, and lemon sorbet for dessert, all of which the waiter confirmed were gluten-free and dairy-free.

Finding the Maitre d’ and Pre-Ordering Meals

Two full days in, I wasn’t sure if I’d be able to meet with the Maitre d’ to pre-order, and that would matter even more for someone with celiac disease who can receive gut lining damage from any gluten. Finally, on the second evening, I met with the Maitre d’ right there in the Haven restaurant. That evening, I opted for pan-seared salmon, beluga lentils, and sautéed broccolini. It turned out to be one of my favorite meals. I had it twice while I was on the cruise. I also enjoyed a specially made flourless chocolate cake with mousse and blueberries, which the Maitre d’ assured me were all gluten-free and dairy-free.

From then on, I pre-ordered my meals directly with her each evening that we ate there. She was even able to place a pre-order for a meal of cod and sides, along with a surprise apple crisp. The whole meal was delivered to another restaurant that we dined at the next night with the rest of our family. One tip with pre-ordering is to opt for the Chef’s special on all of your desserts. They will surprise you with something different each night!

Breakfast Options and Buffet Dining

Since I was with the family, we found it most convenient to hit the Garden Café breakfast buffet most mornings for a quick grab-and-go before busy port days. Thankfully, I was able to find clearly marked selections, from fresh egg and vegetable omelets to breakfast potatoes and fresh fruit. I was also able to request plant-based milk for my coffee simply by asking an attendant at the buffet.

Still, it’s a buffet, and the risk of cross-contamination is higher. I felt comfortable with my specific selections, but someone with celiac disease or coeliac disease may not have that same level of assurance, understandably.

The Haven room also offered room service with complimentary breakfast. When we had to be out extra early for a port of call, I opted for this. I ordered a three-egg vegetable omelet, breakfast potatoes, fruit, and a coffee with rice milk. It was the same thing I would have gotten at the Garden Café. It was the safe bet.

The type of plant-based milk seemed to vary depending on the ship’s level. I could get rice milk from the Haven, oat milk from lower levels, and a variety of options from Starbucks. The Garden Café buffet also offered a nice lunch with gluten-free and dairy-free options like Indian Dal and Mix Vegetable Curry, German Potato salad, Caribbean Jerk Vegetable Salad, Yucca Salad, and a make-your-own soup bar with rice noodles.

Other Dining Options on the Ship

I was also able to order a burger on a lettuce wrap and French fries from a dedicated fryer at O’Sheehan’s. On the day we came back from Pompeii, I was thankful to come back to a nice sit-down cooked meal of butternut squash “noodles” topped with ragu sauce (similar to tomato sauce), with a side of vegetable crudités with balsamic vinegar and olive oil, and gluten-free toasted bread at the Haven restaurant.

The pre-ordered meals from the Haven continued to be great, with options like New York Strip Steak, Wild Rice Pilaf, curried butternut squash soup, and a Chef’s choice dessert, such as chocolate cake. Pre-ordering was really a great way to ensure I had safe, delicious meals throughout the cruise.

Gluten-Free Dining in French and Italian Ports

Marseille, France: A Hidden Gem

At our first port in Marseille, France, I was wowed when we discovered a wonderful little café called La Pépite. This bakery makes organic, gluten-free, and lactose-free pastries and fresh bread every day. The pastry chef, Audrey Azoulay, started the shop after her young son was diagnosed with milk intolerance and celiac disease. Tasting the Royal chocolate cake, pure pistachio tart, and sablé French cookies, along with plant-based coffees and turmeric lattes, inspired me. I was also amazed by all the fresh fruit and vegetable stands and the selection of gelato and sorbet on every corner of France.

Catania, Italy: The Best Coffee

I was most impressed with my first Café Americano at Prestipino Cafè in Catania, Italy. It was the smoothest-tasting black coffee I’ve ever had. I’d never need a little plant-based cream if all coffee tasted like this! They also had a nice selection of Italian pastries and gluten-free options, and of course, gelato, which the kids wanted from every city!

Florence, Italy: A Celiac-Friendly Restaurant

Using the Find Me Gluten Free app, I found Mama Eats in Florence, Italy, an amazing restaurant. Anything on their menu can be made gluten-free and dairy-free, and they have two kitchens to safely accommodate those with celiac disease. This chain has nine locations throughout Europe, and I highly recommend it to gluten-free travelers. I really enjoyed my gluten-free, lactose-free lasagna in Florence (Firenze), Italy. For anyone visiting the pasta capital of the world, finding dedicated gluten-free restaurants like this is essential.

Using Apps and Technology to Find Gluten-Free Food

Now, to find all of the gluten-free and dairy-free options as we ported in each city, I used two apps:

1. Find Me Gluten Free

• Website: Findmeglutenfree.com
• Features:
  • Free Version: Searches for gluten-free options near your location.
  • Dairy-Free Filter: Helps find dairy-free friendly options.
  • Premium Subscription: Offers the most celiac-friendly options for an additional fee.

2. Google Maps

• How to Use:
  • Go to Google and type “Gluten Free Near Me.”
  • Select Maps at the top.
  • Sort results by distance to find the nearest options.

Important Note:

This search query worked for me, but it depends on restaurant names or reviews containing the word “gluten-free.” Sometimes, the results may include places that don’t have valid gluten-free options. I used both apps to search and compare.

While I didn’t use a translation app extensively, having Google Maps with local phrases helped overcome the language barrier when needed. These tools were helpful throughout our time in ports, whether we were looking for a quick snack or a full sit-down meal. The celiac community has created many travel blogs and social media groups with recommendations, and checking Facebook groups before your next trip can be helpful too.

A Few Days in Rome: Senza Glutine Everywhere

When we finally disembarked from the cruise, I felt I was leaving the safety net of pre-ordered meals and clearly labeled, English-marked options from the Garden Café for the world of relying on apps and Google Translate for our few days in Rome before flying back to the United States. This is where the apps became the hero. I used both the Find Me Gluten Free App and Google Maps 2-3 times per day to locate options near me.

Thankfully, many Italian restaurants in Rome are clearly marked with signs that say “senza glutine” or are even marked in English. In Northern Italy or Rome, you’ll find that awareness of gluten intolerance is high, making it easier than in a small town or a foreign country, where awareness might be lower.

Pasta and Pizza, Gluten-Free Style

The first restaurant we found was one we just happened to pass by while following Google Maps to a different place. It was clearly marked “Past Pizza Gluten Free.” I ordered a gluten-free pasta, but it was topped with Parmesan cheese. Thankfully, most of the Parmesan was around the sides, and I was able to enjoy most of the pasta. One of my family members usually takes Lactaid pills for situations like this. But dairy doesn’t bother me in the same way when it comes to stomach issues. It’s more about large amounts of low-quality dairy products that affect my inflammation and give me a bit of nausea. In this case, I was perfectly fine.

Bar La Licata: My Favorite Breakfast

For breakfast during our second day in Rome, I found a fantastic place called Bar La Licata. I enjoyed my favorite breakfast there, and I’ve duplicated it twice more since I’ve been home. The hearty senza glutine plate costs 15 Euros (about $17.39 in the United States). It included an oat milk cappuccino, fresh-squeezed orange juice, a muffin, gluten-free bread, scrambled eggs, salad, and fresh fruit (I skipped the yogurt that came with it). It was a great start to my day. It was enough fuel to power me through sightseeing at the Roman Forum and Vatican City, plus an emergency hike back to the hotel before I could go into the Colosseum because of my son’s nosebleed.

Voglia di Pizza: Entirely Gluten-Free Menu

At lunch, I went to a restaurant with a full gluten-free menu and chose a light Bruschetta, since I was still a bit stuffed from breakfast. The lunch place we went to, Voglia di Pizza, offers an entirely gluten-free menu in partnership with its celiac foundation. If we were in Rome longer, I definitely would have returned to this restaurant to try more of their delightful menu.

Pasta e Vino: Fresh Hand-Rolled Gluten-Free Pasta

For dinner, we ate at Pasta e Vino, near our hotel, which served freshly made hand-rolled gluten-free pasta. As a general rule, finding restaurants that specialize in gluten-free food rather than trying to modify regular menu items is the best approach when you’re dealing with celiac disease or severe gluten intolerance.

The Journey Home: Airport and Flight Meals

We found ourselves at the end of our trip with flights back to the United States. Breakfast at the airport was mediocre. I enjoyed a small oat milk cappuccino with a gluten-free apricot pastry, which left me wanting a small bag of cashews shortly after. Having gluten-free snacks in your carry-on bags is always a good idea for moments like this.

On the international flight back, I was served a gluten-free meal of salmon with rice and steamed vegetables, a cold potato salad with cucumbers and tomato, a side of fruit, and a rice cake. I was surprised they served hot fish on an airplane with recirculating air, considering the other passengers. Still, I’m grateful that the airline made a satisfactory gluten-free option available. One thing is for sure: France and Italy both had numerous options; I never went too hungry on this trip.

Tips for Gluten-Free Travels Abroad

Based on my experience, here are some practical tips for your European adventure or any international travel with food allergies and special dietary requirements:

Before You Leave Home

Take a deep breath and do a little research. Check travel blogs, Facebook groups, and the celiac community forums for recommendations in the cities you’ll be visiting. Request special meals on all international flights and, when available, on domestic flights. Contact your cruise line or hotel ahead of time to discuss your needs. Pack gluten-free snacks like protein bars, beef sticks, nuts, and dried fruit in your carry-on bags for emergencies. Try to learn common phrases, manners, and words specific to your food preferences, such as “Avete della pasta senza glutine” to ask for gluten-free pasta in Italian. Consider saving a screenshot of common phrases and your food preferences to your phone’s photo gallery to show your wait staff, and, as one of our tour guides stated, a passionate “Grazie” (thank you) is appreciated!

At Your Destination

Download helpful apps like Find Me Gluten Free and use Google Maps to locate safe restaurants. Learn key local phrases like “senza glutine” in Italian, which means gluten-free. Look for dedicated gluten-free restaurants rather than modifying meals at regular restaurants when possible. Visit local supermarkets and grocery stores to stock up on gluten-free food items for your hotel room. Don’t be afraid to ask questions, specify that no dairy products or cream sauces are used, and confirm the cooking methods to avoid cross-contamination.

While Dining Out

Stick to simple food items when unsure. Fresh meats, vegetables, fresh fruit, and foods cooked in olive oil at room temperature are generally safer bets. Avoid street vendors unless you can clearly see the food preparation and confirm the ingredients. In larger cities, you’ll have more options than in a small town, so plan accordingly. Be cautious with food products that might contain hidden gluten or dairy, especially in a foreign country where food labels might not be in English.

General Observations

One of my interesting observations was how much more aware Europe is of celiac disease compared to some areas of the United States. Italy, in particular, given its status as the pasta capital of the world, has excellent gluten-free options everywhere. In fact, Italy is the first country in the world to pass a national law requiring universal celiac screening,  offering free testing for both celiac disease and Type 1 Diabetes to all children and adolescents between the ages of 1 and 17, according to the Celiac Disease Foundation.

The great thing about traveling in 2026 is that awareness continues to grow. Whether you’re dealing with celiac disease, coeliac disease, non-celiac gluten sensitivity, or other food allergies, you can successfully navigate international travel. It’s no longer necessary to pack much food from home, though having backup gluten-free snacks is still wise.

While I initially worried about the language barrier and finding safe places to eat, my European adventure proved that with a little planning and the right tools, eating gluten-free and dairy-free while traveling internationally is entirely manageable. From high-speed lines through airports to leisurely meals in Italian restaurants, from buffet breakfasts to pre-ordered cruise ship dinners, there are options everywhere.

Whether you’re flying United Airlines, American Airlines, or British Airways, cruising the Mediterranean, or exploring Vatican City and beyond, you can enjoy gluten-free dishes without sacrificing the joy of travel. The good news is that this is only getting easier as more restaurants and food service providers recognize the needs of gluten-free travelers.

My advice? Take that next trip. Do your little research beforehand, but don’t let your gluten-free diet hold you back from seeing the world. With the right preparation and a positive attitude, you’ll find that international travel with dietary restrictions is not only possible but can be delicious. Bon voyage!