Sin Gluten: How I survived being Gluten Free while living in Spain and traveling abroad

By: Ali Wolf 

It was my first week in Madrid. My friends were eating churros con chocolate, a beloved Spanish treat, while I sat and watched. People always ask me, “Is it hard being gluten-free?” or “Do you feel like you’re missing out?” Normally, I'd say no because I’m used to the food I eat at home and know all my safe spots. But after that first week abroad, I had a different answer; I did feel like I was missing out. Cuisine is a huge part of Spanish culture, and really, of most places in the EU. What I didn’t realize until I got here was just how deeply food is woven into the experience of a new place. It’s not just about meals; it’s about bonding, tradition, and belonging. Being gluten-free in Spain isn’t impossible, but it is a challenge. Here’s how I survived it.

From the moment I arrived, it was clear: bread is everywhere. You get bread with tapas, bread with a drink, bread with your meals, just because. It was hard to navigate menus, especially with the language barriers and knowing little Spanish. I had to put in some work and learn what to say. I learned how to ask, explain, and double-check in Spanish. “¿Tienes sin gluten?” became a phrase I used almost every day. If I got a blank stare, I’d go on to explain how I could not eat bread, wheat, or flour. “No puedo comer pan, trigo o harina”. If they still did not understand, I knew this place was not celiac or gluten-sensitive friendly. Onto the next. But if they were, they would usually respond and offer their options. It was frustrating at times but I made it work. 

Once I got the hang of it, things got easier. I found my go-to grocery store, (shoutout to Mercadona) and discovered that Spain actually has a decent selection of gluten-free food. I found a good amount of cafes with gluten-free options and restaurants that cater to dietary restrictions. Many places place label allergens right on the menu which became my lifeline. Some of my favorites, tortilla de patatas and patatas bravas, are usually gluten-free and always delicious. 

Leaving Madrid to travel around Europe brought a whole new set of challenges. I was faced with different languages and different cuisines. Italy was the hardest. Everywhere I looked, all I saw was pasta and pizza. I even had to skip the pasta cooking class my friends signed up for. Although frustrating, I came prepared. I packed snacks and researched restaurants ahead of time. The real-life savers were the Find Me Gluten Free app and Google Translate. When all else failed, a good grocery store picnic did the trick. 

Being gluten-free abroad isn't always easy, but it taught me a lot. I learned how to advocate for myself and how to plan ahead. How to accept when things didn't go perfectly. And most of all, I learned that I don't need to eat everything to experience everything. I still explored new cities, tried new things, and bonded with friends- in my own gluten-free way. I may not have eaten every croissant or tried every tapas dish, but I still had an unforgettable experience. If you are gluten-free and dreaming of studying abroad, don't let it stop you. Be prepared, be patient, and embrace the adventure, even if it means doing things a little differently than everyone else. Do it sin gluten! 

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