Listen to “260. Eating in Italy with Dietary Needs – Part 2” on Spreaker.
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Craving authentic Italian cuisine but worried about dietary restrictions? Navigating Italy’s renowned food scene can be tricky for those with allergies, lactose intolerance, or vegetarian and vegan preferences. Discover practical tips for enjoying Italian dining without stress – learn how to find delicious options, communicate your needs, and embrace the vibrant flavors of Italy, from plant-based dishes to naturally low-lactose options. Enjoy every bite with confidence!
Summary
We continue on our podcast on handling food allergies, intolerances and preferences when in Italy, with food tour guide and all-round food obsessive – Nesim Bekalti of Full Belly Tours. Part 1 of this episode covers gluten, nut and seafood allergies. Nesim grew up in the Testaccio neighborhood of Rome, famous for its food and having lived and worked all over the world as a chef, he returned to live there and now shares the best of Roman food and drink in his amazing food tours.
What you’ll learn in this episode
- Even vegetable dishes (including simple sides) may be prepared with anchovies, pork products, or finished with cheese, so always clarify your needs. In particular, there can be a prevalence of anchovies in Italian dishes you may think are vegetarian
- Naturally Vegetarian Dishes to look out for are Melanzane alla parmigiana (eggplant parmigiana), Cacio e Pepe, Pesto and Caprese salad (mozzarella, tomatoes, and basil) and in Rome carciofi alla romana (Roman-style artichokes)
- Traditional dishes that are vegan include Aglio e Olio, Pasta al Pomodoro, Pizza Marinara, Pizza con le Patate and Pomodori al Riso
- In fresh or soft cheeses (like ricotta and mozzarella), fermentation is shorter, so more lactose remains, as they are not aged long enough for bacteria to consume all the lactose. Cheeses to avoid if you are lactose intolerant – fresh mozzarella, ricotta, mascarpone, robiola and stracchino
- During the aging process, cheese undergoes enzymatic and microbial changes. Lactose continues to break down into lactic acid or other byproducts, so long-aged cheeses are likely safer – including Parmigiano Reggiano, Grana Padano, Pecorino, Castelmagno, Fontina, Gorgonzola and Taleggio
- Lactose is often introduced via milk powder to some lower-quality Italian cold cuts, such as mortadella and salame – to enhance flavor and texture during production. However, most good quality Italian cured meats, made in the traditional way, like prosciutto crudo and guanciale, are typically free from lactose and milk derivatives
- Try testing your tolerance by trying small portions to determine your own tolerance levels
- Stay Flexible. Dining in Italy is about savoring fresh, high-quality ingredients. Focus on what you can eat rather than what you can’t
Timeline Overview
- 04:53 Seasonal Vegetable Dishes Guide
- 08:13 Veganism growing in Italian cities, niche elsewhere
- 14:54 Cheese can become lactose-free during production
- 22:17 Low-quality cold cuts might contain unexpected lactose
- 30:36 Be honest about dietary preferences; avoid exaggerating
- 33:51 Research, plan, and communicate allergies in Italian effectively
About our guest – Nesim Bekalti from Full Belly Tours, Rome
Nesim was born in Washington DC to a French-American mother and Tunisian father. At the age of 9 months, his parents went back to Rome, where they’d previously been living for 4 years as conference interpreters for the UN.
He grew up (and currently lives) in Testaccio, the neighborhood that gave birth to traditional Roman cuisine. It is known as the culinary heart of Rome, and it’s where Romans from all around the city come to eat.
After graduating high school he realized his passions in life were cooking and traveling. To him, this meant that if he became a cook it would pay him to travel the world, and he ended up spending over fifteen years working in restaurants around the globe.
He has a degree in Hotel and Tourism Management from New York University and has lived in Brussels, Madrid, Barcelona, Oaxaca, San Francisco, and New York City. He is fluent in French, Spanish, Italian, and English. He also obtained a sommelier certification from the Court of Master Sommeliers while living in California.
His passion for cooking came from being raised in Italy, where absolutely everything revolves around eating. He moved back here 7 years ago where he’s been working ever since as a food tour guide.
Being raised in Italy by multicultural parents makes him both a foreigner and true Roman simultaneously. His background and travel experience allow him to entertainingly bridge the gap between guests and locals, easily explaining their cultural quirks and intricacies to you, and yours to them!
Ultimately, his passion lies in taking care of people (especially in relation to food), and ensuring their experiences are truly memorable and lots of fun!
Follow Nesim here
Italian places, foods and concepts mentioned
Food / Drink
- colatura di alici – an Italian anchovy sauce used in cooking
- melanzane alla parmigiana – eggplant parmigiana
- cacio e Pepe – pasta with Pecorino Romano and Black Pepper
- caprese salad – mozzarella, tomatoes, and basil
- carciofi alla Romana – the Roman style artichoke
- carciofi alla giudìa – the Jewish style artichoke
- spaghetti aglio e olio – spaghetti with garlic and olive oil. Simple but delicious
- pasta al pomodoro – simple pasta and tomato sauce
- pizza marinara – pizza with no cheese
- pizza con le patate – pizza with potato topping
- pomodori al riso – hollowed-out large tomatoes with the filling being a mix of the pulp, rice, parsley, and extra virgin olive oil
Words / Concepts
- “Salve, sono allergico/a a…” – “Hi, I’m allergic to…”
- “Salve, sono severamente allergico/a a…“ – “Hi, I’m severely allergic to…”
- “Ci sono piatti che devo evitare?“ – “are there dishes I should avoid?”
- “Questo piatto contiene…” – “Does this dish contain…?”
- AIC – the Associazione Italiana Celiachia
- Associazione AILI – the Italian association for allergies and intolerances
- Mangia: How to Eat Your Way Through Italy, – book by author and Untold Italy podcast guest Maria Pasquale
Related content on Untold Italy
Podcasts
- Ep 258 – Strategies for traveling with dietary needs in Italy
- Ep 248 – Mangia! How to Eat Your Way Through Italy with Maria Pasquale
- Ep 231 – Roman Pizza – What to try and where to taste
- Ep 211 – Eating Out In Italy – Etiquette Tips and More
- Ep 181 – A tale of Roman pastas part 1, and part 2
- Ep169 – How to find authentic restaurants in Rome
Articles
- 40 Delicious Italian food facts
- Rome Travel Guide
- Best Place to Stay in Rome: Districts and Neighborhood Guide
- 3 day Rome itinerary
- 5-day Rome itinerary
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