Travelling with a food allergy in Europe is manageable with preparation. It is also genuinely harder in some cities than others. Here is what actually helps.

Carry an Allergy Card in the Local Language

Do not rely on verbal explanation alone, particularly in Spain, Italy, and Greece where English proficiency varies and kitchens move fast. Carry a printed or digital card explaining your allergy in the local language.

Several services produce these: AllergyTranslation.com and SelectWisely both offer medically reviewed allergy cards for a small fee. For serious allergies, the investment is worthwhile. Google Translate is fine for mild intolerances; for anaphylactic allergies, you want something a native speaker has verified.

Know the Risk Level by City

Northern European cities tend to be more allergy-aware. Amsterdam, Copenhagen, Stockholm, and Berlin have widespread allergy labelling in restaurants and high numbers of dedicated free-from options. Asking about allergens in English will almost always get you an informed answer.

Southern European cities are trickier. In Rome, Naples, Seville, and Lisbon, traditional cuisine is deeply embedded and kitchens are less used to fielding allergen questions. This does not mean it is unsafe, it means you need to be more thorough in your communication and more conservative in your restaurant choices.

Use Apps to Find Safe Restaurants

Happy Cow is excellent for vegan, vegetarian, and free-from options across European cities. AllergyEats covers some European cities. TripAdvisor and Google Maps reviews frequently mention allergen management in the review text, so search your allergy alongside the restaurant name.

For coeliac travellers, Find Me Gluten Free is the best dedicated tool, with user-submitted reviews specifically rating cross-contamination awareness.

Be Direct With Staff

Ask to speak to the manager or chef rather than a server who may not have accurate kitchen knowledge. The question is not "does this contain nuts" but "can you guarantee there is no cross-contamination with nuts in the preparation of this dish." A confident, specific question gets a more useful answer than a vague one.

If staff seem uncertain, eat somewhere else. A hesitant answer is not a safe answer.

Carry Medication and Know Where to Use It

Always carry your EpiPen, antihistamines, or prescribed medication in your hand luggage. Never check it. Carry two EpiPens if your allergy is anaphylactic. A letter from your GP confirming the prescription is useful for airport security.

Know the address of the nearest hospital to your accommodation. If you react, you need to know where you are going. 112 is the EU emergency number and ambulances will come.

Supermarkets Are Your Friend

For breakfast and snacks, supermarkets give you full control. Lidl, Carrefour, Aldi, and local equivalents are in every major European city and have consistent labelling in local languages you can translate accurately. Cooking your own breakfast in an Airbnb or self-catering accommodation significantly reduces your daily exposure risk.