Gluten or Lactose Free? No problem! 

Welcome to our in-depth guide on navigating the Eternal City’s delightful culinary scene without compromising dietary needs. If you’ve ever wondered whether you can eat gluten-free in Rome, Italy, or if there’s a chance to find a perfectly lactose-free treat amid the city’s historic streets, rest assured: Rome is far more inclusive and accommodating than you might imagine.

With this guide, we’ll share tips on how to ask for gluten-free meals in Italian, highlight top-rated eateries, and offer practical advice for every step of your journey. So, sit back and let the warmth and passion of Rome draw you in!

Disclaimer: The recommendations provided in this guide are based on local insights and customer reviews. We do not have any partnerships or affiliations with the establishments mentioned. Taste is a subjective experience and we encourage you to explore and discover the culinary scene based on your own preferences.

Why Rome is perfect for gluten and lactose-free travelers

Rome has a special place in the hearts of travelers for countless reasons - its millennia-spanning history, its breathtaking architecture, and of course, its world-renowned cuisine. For decades, the stereotypical image of Italian food involved giant plates of gluten-rich pasta and streams of melted cheese. However, as awareness about celiac disease, gluten sensitivities, and lactose intolerance has grown, so too has Rome’s commitment to inclusive dining.

Here are a few reasons why gluten-free travelers find Rome especially appealing:

• Rich culinary tradition: Italian cuisine is vast and varied. Beyond wheat-based dishes like pasta and pizza, there are numerous naturally gluten-free foods - such as risotto, polenta, roasted meats and seafood. These form an integral part of our menus, giving you plenty of safe options to explore.
• Increasing awareness: Italy’s food culture is deeply rooted in quality and hospitality. Over the past decade, local chefs and restaurateurs have adapted traditional recipes to ensure that those avoiding gluten or lactose can enjoy authentic Italian flavors. Dedicated gluten-free menus and lactose-free ingredient substitutions are now common in many establishments. In facts Italy has one of the highest celiac detection rates in Europe. Over time, celiac disease and related intolerances have become well-understood, particularly in major tourist destinations like Rome.
• AIC Presence: That’s why Italy has one of the most active celiac associations in the world, the Associazione Italiana Celiachia (AIC). This organization certifies restaurants and promotes high standards of food safety, giving you peace of mind when dining out. While not all excellent gluten-free restaurants hold AIC accreditation—some may strictly follow protocols without pursuing official certification—the AIC remains a valuable resource. Their guides and apps help travelers pinpoint verified eateries across Italy, making it easier to enjoy your trip with confidence.

Cimarra 4

• Address: Via Cimarra, 4 (Monti district)
• Telephone: +39 06 4577 7297

Why you’ll love it

Located in the charming Monti district, Cimarra 4 prides itself on offering a variety of dishes that cater to celiac and lactose-intolerant diners. Expect a cozy atmosphere, friendly staff, and a menu featuring everything from gluten-free pasta to dairy-free dessert options. The Monti neighborhood is known for its bohemian vibe, vintage shops, and historic streets—making Cimarra 4 a lovely stop while you explore one of Rome’s most picturesque areas.

Locations

• Trastevere – Via di S. Cosimato, 7/9 – +39 06 5806222
• Ponte Milvio – Viale di Tor di Quinto, 21 – +39 06 5740874
• Vaticano – Borgo Pio, 28 – +39 06 45508771

What makes it special

Mama Eat is a dream come true for anyone who wishes to indulge in Roman culinary classics - like supplì, carbonara, and even fried snacks - without risking gluten exposure. Known for its dedicated gluten-free (and lactose-free) kitchen areas, Mama Eat ensures the essence of Italian gastronomy remains intact, even if you skip the wheat flour.

• Address: Via del Gazometro, 32 (in Ostiense district)
• Telephone: +39 06 32541447

All about it

Situated in Ostiense, a district teeming with bars and clubs, it’s an excellent place for a fun night out, Polpetta Gluten Free celebrates the art of the meatball. Whether you’re into traditional Italian polpette, fish-based variations, or creative vegetarian blends, there’s a meatball here for everyone, even in the pizzas. Their approach is modern, fresh, and entirely gluten-free-friendly, a great example of how Rome’s food scene keeps evolving.

• Address: Via della Minerva, 19 (near the Pantheon)
• Telephone: +39 06 89021922

Why you’ll love it

Just steps from the Pantheon, Pantha Rei is a lovely retreat for lactose-intolerant diners and general food lovers alike. With handcrafted pasta dishes, this is a top contender for those who yearn for lactose-free pasta in Rome. Imagine savoring a gorgeous bowl of creamy pasta, then stepping outside to marvel at ancient Roman architecture in the heart of the city.

• Address: Via della Vetrina, 12a/b
• Telephone+39 06 6868093

The menù

Rice lovers, rejoice: Risotteria Melotti is a fully gluten-free restaurant specializing in dishes that revolve around rice. From classic risotto varieties to rice polenta, tiramisu, and even a selection of rice-based beers, this eatery redefines Italian cuisine with a unique spin that’s safe for celiacs. With its convenient location near Piazza Navona, it’s a treat for anyone who wants to explore the city center while enjoying a deliciously allergen-free meal.

Locations

• Piazza degli Zingari, 5 – +39 06 48906955
• Via Roma Libera, 11 – +39 06 5803615
• Via dei Chiavari, 37A – +39 06 88818437



Fatamorgana is beloved for its inventive flavor combinations, from fig and walnut to robust dark chocolate variations—often available in gluten-free and lactose-free versions. Perfect for a mid-day break or post-dinner treat.

Locations

• Via Federico Cesi, 1 – +39 06 3215744
• Via dei Banchi Vecchi, 140 – +39 06 3215744



Known for its velvety textures and artisan approach, Neve di Latte is another gem that caters to vegans, lactose-intolerant customers, and anyone who appreciates top-quality gelato. Expect fresh, organic ingredients and delicate flavors that pack a punch.

If you’re a pizza lover concerned about gluten, don’t fret - Rome’s pizzerias are stepping up to the plate (pun intended). Many of the restaurants mentioned above, like Mama Eat and Cimarra 4, specialize in gluten-free pizza in Rome that tastes just as good as the original. Several other pizzerias around town feature dedicated ovens and separate preparation areas to prevent cross-contamination. Keep an eye out for signage indicating “senza glutine” and do inquire about their cooking methods before placing your order.

• Dedicated Ovens: Ask if they use separate ovens or dedicated tools (rolling pins, pans) for gluten-free dough.
• Certification: Some pizzerias hold AIC certification, which can offer an extra layer of reassurance.
• Early Reservations: Pizza joints in Rome tend to be busy, especially during dinner hours, so book a table early if you can.

While Pantha Rei, Mama Eat, and La Soffitta Renovatio are popular choices, consider venturing into residential neighborhoods such as San Giovanni, Testaccio or Prati . You might stumble upon family-run trattorias serving fresh gluten-free pasta with tomato and basil sauce, creamy carbonara (made with lactose-free cheese on request), or a ragù. It’s the perfect way to sample local life while sticking to your dietary preferences.

When exploring, look for signs that say “senza glutine” or “cucina per celiaci.” You can also ask locals for recommendations: Romans are often proud to share their favorite hidden spots, and your genuine curiosity might lead you to a rare find.

Traveling in Rome, especially with dietary restrictions, doesn’t mean you’ll miss out on Italy’s famous gastronomic heritage. In fact, the city has blossomed into a haven for gluten-free and lactose-free diners, offering everything from classic pasta dishes to inventive gelato flavors, all prepared with an uncompromising eye for taste, quality, and safety.

Whether it’s your first time wandering the cobblestoned alleys of Trastevere or your fifth return to marvel at the Pantheon, remember that gluten or lactose free? No problem! Rome’s got you covered.

We hope this guide leaves you feeling excited, confident, and ready to experience the best that Rome has to offer—without any dietary compromises. Prepare to savor every bite, take in every vista and immerse yourself in the rich tapestry of a city that has something for everyone.

Buon viaggio e buon appetito!