Every score on this site is based on first-hand experience as a celiac traveler. These aren't crowd-sourced ratings or algorithmic guesses — they reflect real meals eaten, real questions asked, and real confidence (or anxiety) felt at the table.
We use three separate rubrics: one for countries, one for cities, and one for individual restaurants. Each is designed to give you a quick, honest sense of what to expect before you arrive.
Rubric 1
Country-Level GF Score
Five categories, each scored 0–2. The total gives a score out of 10 that captures how easy or difficult a country is for gluten-free travel as a whole. This isn't an average of city scores — it's a holistic assessment of the country's GF culture, infrastructure, and what a celiac traveler can broadly expect.
Scored
Not scored
GF Culture & Awareness
Is celiac disease / gluten-free eating widely understood in the country? 0 = virtually unknown, 1 = growing awareness in tourist areas, 2 = well-understood nationwide
Labeling & Regulations
Are allergen labeling laws strong and widely followed? Do menus commonly mark GF items? 0 = no standard practice, 1 = laws exist but inconsistently followed, 2 = strong allergen laws with widespread compliance
Dining Options Nationwide
Can you find GF-friendly restaurants beyond just the capital? 0 = limited to major cities, 1 = available in tourist areas, 2 = widespread across the country
Grocery & Supermarket Access
Are GF products readily available in supermarkets? 0 = very limited or specialty-only, 1 = free-from sections in major chains, 2 = excellent selection widely available
Naturally GF Cuisine
Does the local cuisine lend itself to GF eating (e.g. rice-based, seafood-heavy)? 0 = wheat/gluten is central to the cuisine, 1 = mixed — some safe dishes but many gluten-heavy staples, 2 = many naturally GF traditional dishes
X
out of 10
Verdict Scale
9–10
GF Friendly
travel with confidence
7–8
GF Friendly
easy with minimal planning
5–6
Manageable
doable with research and preparation
3–4
Challenging
requires significant advance planning
0–2
Very Challenging
pack your own food and hope for the best
Country scores are not city averages. A country's score reflects the overall GF culture and infrastructure — how the cuisine, regulations, and general awareness combine to create (or hinder) a celiac-safe travel experience. Individual cities may score higher or lower than the country as a whole.
Rubric 2
City-Level GF Score
Five categories, each scored 0–2. The total gives a score out of 10 that captures how easy or difficult a city is for gluten-free dining overall.
Scored
Not scored
Dedicated GF Restaurants
Are there fully gluten-free restaurants in the city? 0 = none, 1 = a few, 2 = multiple / easy to find
Menu Labeling
Do restaurants typically mark GF items on their menus? 0 = rarely, 1 = some do, 2 = most / standard practice
Staff Knowledge & Safety
Do servers understand cross-contamination and celiac needs? 0 = poor, 1 = hit or miss, 2 = generally well-informed
Density of GF Dining
How many GF-friendly restaurants are there relative to city size? 0 = sparse, 1 = moderate, 2 = abundant
Grocery Availability
Can you find GF products in local supermarkets? 0 = very limited, 1 = some options, 2 = excellent free-from aisles
X
out of 10
Verdict Scale
9–10
Easy
7–8
Easy
5–6
Moderate
3–4
Difficult
0–2
Very Difficult
Rubric 3
Restaurant-Level GF Score
Five categories, each scored 0 or 1. The total gives a score out of 5 that tells you how confidently you can eat at a specific restaurant.
Yes
No
GF Options Available
Does the restaurant have GF items you can actually order? 0 = no clear GF options / 1 = yes, GF items available
Menu Labeling
Are GF items marked on the menu, or does staff proactively guide you? 0 = not marked, have to ask / 1 = clearly labeled or staff-guided
Good Range of Options
More than 1–2 dishes? Do you have real choices? 0 = very limited / 1 = multiple options to choose from
Safety Awareness
Dedicated GF facility, mentions cross-contamination protocols, or staff understand celiac needs? 0 = no clear safety awareness / 1 = dedicated GF or documented safety protocols
Would Recommend to a Celiac Friend
Your overall gut feeling — would you send someone there without worry? 0 = proceed with caution / 1 = would recommend
X
out of 5
100% gluten-free restaurants automatically score 5/5. If a restaurant is entirely dedicated to gluten-free cooking, every category is met by definition.
Verdict Scale
5
Excellent
eat with total confidence
4
Great
strong GF awareness
3
Good
solid options with some communication needed
2
Fair
possible but limited
1
Caution
very few confirmed safe options
A note on scoring: These scores are based on personal experience and research, and they err on the generous side. A score reflects what a celiac traveler can reasonably expect, not a worst-case scenario. When in doubt, always communicate your needs directly with the restaurant.