Eating Gluten Free in Europe

While in Europe I was traveling through England for 10 days and Greece for 10 days. Traveling through England was more expensive but a breeze to travel through because they are English speaking and developed. I was pleasantly surprised by the amount of gluten free alternatives there was in England, literally every restaurant I went to had a gluten free alternative bread or pasta. I will say it was nice to eat sandwiches again! I have not seen these alternatives on the menu typically, but all you need to do is ask and the restaurants typically have an option for you. I actually got a completely gluten free high tea from the Pump Room in Bath that was delicious, and I didn’t feel like I was lacking anything by having the gluten free version.

In terms of being dairy free, it was not difficult either, but I believe there were less options compared to gluten free alternatives. We rented an Airbnb in Bath for 3 nights and prepared our own meals most of the time. I went to two different grocery stores and the gluten free breads were a lot better tasting that the ones we have in the U.S. and were actually cheaper! A loaf of soft gluten free bread was around 3 pounds ($3.85) compared to the U.S. which minimum you find is $6-10, especially for higher quality. A gluten free German brand found in the U.S., that is very tasty (even non-toasted) and is less expensive is called Schar.

I have seen this brand in Europe quite often, especially Germany. If buying that brand, I would recommend getting the whole grain version which has the recommended amount of fiber compared to the original white bread version. If you are in another country that may be less gluten free friendly, consider buying some bread or alternative at the store and bringing some to the restaurant to have with your meal. It may seem a bit strange, but it will fill you up and add some carbohydrates to your meal. Another option is to choose dishes with a starchy vegetable (potatoes, butternut squash, peas, etc.) and a protein (beans, lentils, chicken, fish, eggs, cheese) that will keep you more satisfied and fuller for longer compared to a salad.

It is always an option to stay somewhere with a kitchenette or at an Airbnb so you can make some of your own meals as well, especially if you are in a place where it is challenging to find gluten free alternatives. While at the Airbnb we made corn empanadas with avocado salsa and smoked salmon sandwiches with red onion, fresh arugula, goat cheese, mustard, and tomato on gluten free bread. A sandwich I would definitely recommend as a quick no-cook lunch! If you would like to make it vegetarian replace the salmon with thicker cut tomato and fresh mozzarella cheese instead of goat cheese to make it more filling. Breakfast consisted of vegetable omelets and a side of fresh fruit and yogurt with oats. Booking an Airbnb and cooking some meals can help you add some healthier dishes into the mix and cut on costs. The grocery stores were surprisingly less expensive than the food in the U.S., an option to keep in mind as you are traveling. 

In Greece it was more challenging being gluten-free, but it wasn’t terrible. You will find a lot of fresh vegetables, meat, and seafood in Greece. Restaurants don’t typically have gluten free bread or pita bread; however, some do. Dishes in Greece that tend to be gluten free (always double check)- gigante beans, octopus, fava bean dip, greek salad, sarpasada, sanakorizo, Greek yogurt and honey, and souvlaki without pita bread (typically grilled meat, vegetables, tzatziki, and potatoes). P.S.- Souvlaki is like a gyro without the pita and is thicker chunks of meat 

Crete, the largest island in Greece, it has a traditional bread called barley rusk. It is somewhat like a crouton and made with whole grain barley flour. Barley flour contains gluten, however some people who are only sensitive to wheat may be able to have it without issue. The barley rusk is high in fiber, contains prebiotic benefits, and contains beta-glucans which help reduce cholesterol levels. Prebiotics are essentially food for our good bacteria in the colon. A diet full of prebiotics, fiber, and probiotics make for a healthy gut! 

Hope this is helpful! Overall, you are able to definitely find gluten free options in Europe or make some food yourself if required. I will say I have visited many countries in Europe (13) and England is definitely the most gluten-free friendly.