Wellness Travel Guide to Italy: What To Do and Where to Eat

Photo by Will Truettner on Unsplash

When it comes to experiencing a true sense of wellness, Italy is a destination that should be high on your list. From the picturesque Amalfi Coast to the historical treasures of Rome and the culinary delights of Naples, Italy offers a blend of relaxation, adventure, and healthy cuisine that can truly rejuvenate your mind, body, and soul.

I was lucky enough to spend a month exploring these five bucket list Italian cities: Positano, Naples, Rome, Florence, and Venice. In this wellness travel guide to Italy, I’ll share where to stay, where to eat (especially if you’re gluten-free like me), and what to do for the modern, health-conscious traveler. 

*Affiliate disclosure: I may make a small commission if you purchase from my links in this article at no extra cost to you.

Travel guide to Positano: Where to eat, stay, and what to do 

Where to Stay in Positano

The Amalfi Coast can be very expensive but it’s a once-in-a-lifetime experience and a must-visit. If you’re someone like me who can’t stay in a hostel but doesn’t splurge on luxury hotels, then staying at Il Moro Di Positano is for you. You can’t beat the price for the view and amazing breakfast spread. It’s just a bit farther up the hill from town, but you’ll be more immersed with the lovely locals that live in that area. A long weekend is more than enough time. I actually recommend staying in towns beyond Positano on the Amalfi coast in addition, or even instead. 

Where to gluten-free eat in Positano

You’ll find that Italy has the best gluten-free restaurants with a large variety of options. 

• Enjoy gluten-free risotto and pizza at Hotel L’Antico Convento right on the beach.
• Indulge in the incredible views and gluten-free burgers at Aldo’s at La Sirenuse.
• Devour a stew-based gluten-free pasta and bread at Ohima Brassiere. 
• Savor pistachio gelato in a gluten-free cone at Colina Bakery.

What to do in Positano

• Stroll the charming streets of Positano: Of course, it goes without saying but definitely take time to explore the little town. Just be prepared to walk up and down stairs, a lot. There are so many cute boutiques selling real linen and handmade clothing as well as all sorts of lemon goodies. It’s also a blast to check out what gluten-free goodies they have in their little markets. 

• Get a mocktail at Franco’s: Go during happy hour–this is the place for the best pictures with the famous Positano backdrop but add lemon trees and vibey music. You’ll find bottomless gluten-free snacks on the house served to you which include olives and popcorn. 

• Snag a beach chair: Another no-brainer, but you must sunbathe on the popular beach. However, I recommend skipping the main beach and going to Fornillo Beach instead, where the locals go. This was recommended by very kind locals we met who helped us get to our hotel. Fornillo Beach is on the other side of the lighthouse through the tunnel, past the famous Positano view of the stacked buildings. It will be way less crowded. 

• Hike the Path of the Gods: Don’t make the same mistake we did, and hike the wrong path and end up lost on top of a mountain. I highly recommend hiking from Bomerano to Positano and skipping the steps down into the town of Positano by taking the bus back. Unless you rent a vehicle, you’ll have to take the busses to get to and from the trailheads but be mindful that they only come so often and they fill up very quickly. If you do take the trail from Positano, know that the start of the trail after the hundreds of steps from town winds through a cluster of houses and is pavement at first. There is no steep climbing involved. You may run into multiple signs pointing different ways but continue on the straight, paved path that’s closest to the ocean. Bring water, food, and sunscreen. 

• Book a boat tour to visit Capri: For the day you can explore the boujee island of Capri. Most of the boat tours include swimming, cave sightseeing, and free time to explore Capri on foot. Make sure to get the lemon sorbet served in the lemons right outside the Augustus Gardens (which you also must visit for the best view) and then take the chairlift for amazing views of the island. I recommend this boat tour.

• Take mini-day trips: The Amalfi Coast has so many towns you can visit beyond Positano. If I could go back in time, I’d make sure to spend time in other towns and just stick to a day or two in Positano. There are 13  towns you can visit including Ravello, Amalfi, Sorrento, Minori, Atrani, Praiano, Maiori, Scala, Tramonti, Furore, Centara, Conca de’ Marini, and Vietri Sul Mare. This is best if you rent a car. Otherwise, public transportation is not the best on the Amalfi Coast. 

Travel guide to Rome: Where to eat, stay, and what to do 

Where to stay in Rome

Rome is huge and can be quite intimidating, especially if it’s your first time. While I definitely plan to go back and try other areas, we really enjoyed staying in the Jewish Ghetto. There was an authentic Roman feel while also being within walking distance from most of the major attractions. We opted for an Airbnb, but I won’t list it here as it was in a very old building that had a lot of issues. Instead, I recommend a hotel since you’ll likely spend very little time at the place you stay at. 

Where to eat gluten-free in Rome

Rome is where carbonara was first created so this is the pasta dish to get. Luckily, Rome has the most amount of gluten-free options, all over the city. One thing I don’t recommend in Rome however, is pizza. I suggest saving that for Florence, Naples, and Positano for better crusts, even more so if you’re gluten-free like me. 

• About everything can be made gluten-free at Mama Eat. It’s a long wait, but definitely worth it. I recommend the gluten-free fried mozzarella, Cacio e Pepe, and the Amatriciana pasta dish. 
• Savor the best gluten-free gelato at this 10% gluten-free dedicated shop, Fiocco di Neve. But get there early for flavors like hazelnut and pistachio before they run out. Their vanilla tasted exactly like cake batter. 
• La Soffita Renovatio is a great lunch spot near the Vatican. They make amazing gluten-free carbonara and also offer gluten-free pizzas. 
• Gluten-free carbonara with a view of the Pantheon? Say no more. Find this quiet little restaurant, Pantharei, down the street from the Pantheon tucked in a corner. The gluten-free noodles are homemade and delicious and have many choices. They even mark your dishes if you are ordering gluten-free. 
• If you need a delicious and convenient breakfast option, Emporio Sant’estachio is the best bet. They have gluten-free buns you can sub for the toast. It was honestly pretty amazing. It’s a quick walk from the Trevi fountain. 
• You don’t have to miss out on tiramisu if you’re gluten-free in Italy. Pompi Tiramisu has gluten free, street style tiramisu that is to die for. Really, you just wait in line, receive your box of tiramisu, and then can enjoy it near or on the Spanish Steps!
• All of the gelatos are gluten-free at Fatamorgana if you need another tasty gelato shop. 

What to do in Rome

Rome is truly the city of exploring iconic historical landmarks. It’s a busy city with much to see. The good thing is, you’ll get your steps in. Here are a few things not to miss: 

• Roman Forum
• Colosseum
• Pantheon
• Trevi Fountain (go at sunrise for pictures)
• Spanish Steps
• Jewish Ghetto
• Vatican City for St Peter’s Basilica 
• Explore the Piazza de Venezia (go all the way up through it for a bar with the best view and an elevator to the very top–free to explore!)
• Visit the Sant Ignazio of Loyola Church for the famous mirror you can take a selfie in

If there’s any advice I could give you for Rome, it is to always go as early as possible to anything you want to see and always have reservations, even for lunch spots. Also, most of the sightseeing is completely free unless you want to go inside the Colosseum. 

Travel guide to Florence: Where to eat, stay, and what to do

Where to stay in Florence

Florence is a must-visit for a true Italian city that doesn’t feel as touristy. It’s only a two-hour train ride to Venice, one hour to Pisa, two hours to Cinque Terre, and two hours to Rome so it’s great for day trips as well. Florence is also located in the Tuscany region, famous for its vineyards. I recommend staying right in the heart of this charming city. Our Airbnb was only an eight-minute walk from the Duomo. We stayed for three full days which was plenty to see everything. 

Where to eat gluten-free in Florence

• Satisfy your pizza cravings at Ciro and Sons with their impressive gluten-free pizza (comes labeled with a gluten-free flag which is needed because you might be shocked at how good it is).  
• Try the best gluten-free schiatta sandwich at Sgrano. During lunch simply walk up to their stand and take it to go (also so so cheap!). If you’re traveling with non-gluten-free people, right down the street is the famous All’Antico Vinaio for those thick focaccia sandwiches. 
• Upstairs at the Central Market, you’ll find a food market with a wide variety of food, even gluten-free options. Downstairs, you can grab fresh and local groceries. 

What to do in Florence

• Explore the city: This goes without saying but Florence is a wonderful city to explore. We felt extremely safe and it has a medieval touch. Must-sees include the Duomo and all of the statues near the replica of David. Near this area, you can enter a lot of buildings for free, including the Duomo. 

• Shop for genuine leather: Florence is known for its leather goods. You can find lots of leather handbags and belts. The largest leather market in Florence is the San Lorenzo Market.

• Take mini-day trips: Florence is a quick one-hour train ride over to Pisa. It’s the perfect opportunity to see the Leaning Tower of Pisa. If you want a longer day trip and to see the coast, Cinque Terre is only another hour from Pisa. 

• Visit a wine window: If you head to Babae, you’ll come across a tiny window carved out in a wall. If you go up to it and ring the bell, a server will come to take your wine order. They’ll serve it to you in the glass through the window, which makes a fun video. These wine windows exist because of the plague – they were a safe way for shops to still sell wine and food with minimal contact. 

• Go to see Ponte Vecchio and Michelangelo Square: Ponte Vecchio is a very interesting bridge with shops built into it. Here, you’ll find beautiful and authentic gold jewelry. I recommend getting a view of the bridge far away, too. If you head up the way to Michelangelo Square, you’ll be greeted with the best view of Florence. I recommend enjoying the sunset on the steps of the plaza. 

• Go on a wine tour: If you’re really into wine, the Tuscany region is the best place for a winery tour. Lots of tours operate out of Florence and take you to the surrounding vineyards. A well-known winery is Chianti. 

Mini travel guide to Cinque Terre

While I didn’t get to stay in Cinque Terre, I visited for a day trip from Florence and I will 100% be back. Out of the five villages that make up Cinque Terre, I got to visit Manarola and Vernazza. You can actually hike between all of the towns, or take the train which takes about five minutes.

It was only a two-hour train ride from Florence to get to Cinque Terre, but really only an hour because we stopped in Pisa for a couple of hours to see the famous leaning tower. I highly recommend making time for Cinque Terre. These are some things I recommend doing: 

• Eat lunch at Nessun Dorma in Manarola: This cliffside restaurant has bruschetta boards with the most breathtaking view of Manarola (the colorful buildings all built on top of one another like in Positano). They have gluten-free bread and the freshest ingredients including homemade pesto, which this region is known for. If you stay in Cinque Terre or get here early in the morning, you can take a pesto cooking class here at the restaurant. 

• Explore Vernazza: Another quaint little town was Vernazza, which some may recognize from the Disney movie Luca. You can find lots of cute little shops here, fresh pesto to take away, and take a break by the water to sunbathe and take in the view of the town. 

And of course, on your way there or back you can stop to see the Leaning Tower of Pisa. 

Travel guide to Venice: Where to eat, stay, and what to do 

Where to stay in Venice

Take this with a grain of salt, but I recommend skipping Venice altogether and seeing another Italian city. Since Venice is atop water with rotting bases of wood, there’s a lot of humidity and bad smells. Not to mention, there’s definitely a mold problem. However, if you’re super keen in crossing it off your bucket list like I was, head to the islands of Murano and Burano and stay there. 

We did stay in between Castello and San Marco at an Airbnb in Venice but there was a lot of humidity and mosquitos. It was also dead silent at all times, and it was empty at night. Staying for a long weekend was plenty. 

Where to eat gluten-free in Venice

If I’m being honest, Venice didn’t have the best food scene. However, Murano and Burano did. 

• This region of Italy is where tiramisu came about, and Trattoria Al Gazzattino in Venice offers a gluten-free version. Their gluten-free gnocchi bolognese was also amazing. 
• Discover gluten-free pizzas at Castello in Venice – one comes with giant salamis.
• Indulge in gluten-free bruschetta, paninis, and focaccia at Bistrot 3.0 on the island of Murano – highly recommend it for lunch.
• While I didn’t get to eat in Burano, the food looked amazing and fresh – restaurants were packed to the brim.

What to do in Venice

• Take the water bus to Murano for lunch: On your way to Burano, stop to explore the island of Murano with an amazing gluten-free lunch. You can also browse all of the glass-blowing shops, and what they’re known for here. 

• Take the water bus to Burano for colorful houses: For an authentic feel with the most beautiful views of brightly colored homes – take a day trip to Burano via water bus. Murano is the island in between but I recommend at least an afternoon here. It’s the best spot for Instagram photos. Looking back, I wish I would have known to stay here instead of in Venice. 

• Visit Rialto Bridge and St. Marks Square: If it’s your first time in Venice, then you’ve got to check out Venice’s most famous landmarks.

I will add that Isla Saint Giorgio and the Rialto Market weren’t worth it. We also did take a gondola ride but it was disappointing and I actually recommend skipping. For context, they are about 10 minutes long with other people on the gondola. It’s difficult to get any Instagram-worthy photos. 

Travel guide to Naples: Where to eat, stay, and what to do 

Where to stay in Naples

Naples can be hectic. It honestly felt like we were in a chaotic city in South America. However, it’s a must-visit if you love pizza or are dreaming of being able to eat a gluten-free pizza that’s just like the real thing. It’s a great stopping point for a few days before you descend down into the Amalfi Coast. I really recommend staying at this Airbnb. The owner checked us in, provided recommendations, and made us feel very safe. It was one of the best Airbnbs we stayed in during our long-term travel trip around Europe. 

Where to eat gluten-free in Naples

• Sample the best gluten pizza in the world at Starita—it’s a long line but most of their guests were locals, that’s how you know it’s good. You can enjoy a 6-euro authentic Margherita pizza here without knowing it’s gluten-free. 
• Try the gluten-free Margherita with buffalo mozzarella at Gino Sorbillo Lievito Al Madre— for more pizza heaven, head to the Gino location near the water for an amazing gluten-free crust and the best sauce we’ve ever had (thanks to the tomatoes grown on Mount Vesuvius). 
• Order from Pizzeria Pizza Neapolitan for an amazing crust and unique toppings. We opted for delivery.
• Satisfy your sweet tooth with gluten-free gelato at Mozzelato, (or go for the savory mozzarella gelato). 

What to do in Naples

• Visit the ruins of Pompeii: While we only spent a short time in Naples, taking a short day trip to Pompeii was a no-brainer. It’s just a short bus ride away. We opted for a self-guided tour listening to a cheap audio guide for context, which I highly recommend!

• Walk through Via Toledo: To explore more of Naples, we cruised pizza alley and made our way to the water to try Gino’s location with gluten-free pizza. The view was breathtaking. You can walk along the ocean, where you’ll stroll by some castles. 

If you’re wondering how Italians are so healthy..

It’s ingrained in their culture. One of the many reasons is that Italians eat fresh and local food – it’s all made from scratch and is high quality. It’s not uncommon to walk to the market each day for groceries. 

Italians walk everywhere but also have access to clean, mineral-boosted water for both drinking and bathing in. There’s also a healthier work-life balance that tends to be more of an active lifestyle than Americans. I personally noticed less emphasis on gyms and calorie-counting which was quite a relief. And they eat carbs! Carbs are not evil – they are quite beneficial for females in particular as they help us balance our hormones. 

Overall, Italy is a well-rounded destination that offers a perfect blend of wellness, culture, and gastronomic experiences. From the tranquil beaches of Positano to the gluten-free pizza paradise of Naples, the rich history of Rome, the artistic charm of Florence, and the vibrant allure of Burano, Italy promises a rejuvenating journey for those seeking the perfect wellness getaway and care deeply about their health while traveling.