Green Beans to the Rescue: My Go‑To Food Tips for Traveling in Italy
After several days of indulging in cured meats, cheeses, pastries, and pasta in Spoleto, a charming town in Umbria about two hours east of Rome, I was craving something fresh, green, and grown from the earth. I also longed for something warm and comforting to ward off the cool, damp weather. So, I set out in search of a bowl of soup, or zuppa. A few steps from my hotel, I found a cozy restaurant and took a seat. Disappointed to see no soup on the menu, I must have given myself away, because my server kindly offered to make some just for me. With a glass of wine in hand, I settled in, and before long, a big bowl of green beans arrived. I was both astonished and delighted—how did they know?
Experiences like this reminded me how important it is to understand what a region naturally offers, especially when it comes to food. A few travel tips emerged from this trip that might help you, too.
Travel Tips for Staying Well and Feeling Good in Italy
Travel Tip #1 — Know the Region’s Food Culture
Before you go, take a moment to research what the area is known for in the season you’re visiting.
If a region is famous for lentils and chickpeas, expect to see lentils and chickpeas everywhere.
If you’re dreaming of a nice piece of fish or roasted chicken, remember that land‑locked regions often rely heavily on pork as their primary protein. You may not find seafood or poultry as readily as you expect. And, tartar sauce is not a thing in Italy!
Travel Tip #2 — Plan Ahead for Dietary Needs
Gluten‑free, vegan, pescatarian, dairy‑free—whatever your needs may be, your options can vary widely depending on the size of the town or city you're in. Smaller towns may have limited alternatives. A little advance research can save you from scrambling once you arrive. The good news is that gluten-free diets are not as uncommon as they used to be. There are restaurants and wineries that can accommodate their gluten-free guests upon request.
Travel Tip #3 — Visit a Local Grocery Store
One of the easiest ways to stay balanced while traveling is to make a beeline for the nearest grocery store.
European grocery chains like Lidl, Aldi, and Conad feel familiar to those in the United States, and are great for picking up fresh fruit, bagged greens, nuts, bottled water, and simple snacks. I always grab a few bottles of water for my room and a few protein‑rich items. If your hotel or apartment has a fridge, even better.
Travel Tip #4 — Fiber is Your Friend
As thrilling as endless pasta, pizza, and wine may sound, several days of it can leave your digestive system out of wack. Fiber is your friend and can make for an - ahem, smoother trip. Taking the advice of my nutritionist, I packed chia seeds, oats, low-sugar protein bars, mini containers of peanut butter, hydration packets and a few digestive aids—just in case. The protein foods helped keep me full and energetic between meals, and the hydration packs were good incentives to drink water and to recover from all the delicious wine tastings!
