Eating Gluten Free in Rome with Celiac Disease
Heading to the land of pizza and pasta and worried about eating gluten free without getting sick?
Don't fret! Surprisingly, Italy is one of the best places for travelers with Celiac Disease. There are numerous dedicated gluten-free bakeries, restaurants, and even grocery stores throughout the city. What's even more reassuring is the presence of AIC (Associazione Italiana Celiachia) in Italy, which offers an app listing restaurants with strict protocols for handling gluten-free orders to prevent cross-contact.
In this guide you will find:
*Information about the Italian AIC App and How to Use It
*Highly Recommended Gluten Free Italian Restaurant Card
*My recommended Gluten Free Restaurants including restaurants close to major attractions
*How to Navigate Supermarkets in Italy
*Map of all the restaurants, bakeries, gelato shops and supermarkets.
*Our family's favorite activities and tours we did in Rome
A little bit about me
Almost 10 years ago, after the birth of my first child, I was diagnosed with Celiac Disease. After the diagnosis, traveling became significantly more challenging. We always had to stay in hotels with a kitchenette, and I had to pack a cooler full of food for every trip. I spent hours researching safe places to eat, which left me feeling anxious, often resulting in making all my meals.
It was incredibly exhausting.
But I persevered despite the tremendous effort required for each trip. I've learned to embrace my dietary restrictions and have picked up numerous tricks along the way. I've discovered that there are now many more options available for our gluten-free community.
The key to safely dining out, I've found, is a combination of PREPARATION and ADVOCATING for my needs. It took me some time to reach this point, but once I made it a priority, I felt that traveling with my family and finding places to eat out became not only possible but enjoyable.
Currently, we are on an epic adventure with our kids around the world, and it has been life-changing. You can follow our adventures over on Instagram @simple.adventurous.life.
Has it been challenging?
Yes.
Am I worried about finding safe places to eat in some countries?
In some countries, yes.
However, it is possible, and I refuse to let unforgettable opportunities slip away because of fear. I want to share with you all the tips and tricks I've learned along the way.
What is the AIC?
The AIC, or Associazione Italiana Celiachia, is the Italian Celiac Association. It is a non-profit organization dedicated to supporting individuals with celiac disease and promoting awareness about gluten-free living in Italy. AIC plays a crucial role in ensuring safe dining options for those with celiac disease or gluten sensitivity.
Restaurants accredited by the AIC follow specific guidelines and criteria to obtain certification as gluten-free establishments. Here's what they typically have to do:
1. Training: Staff members are trained in understanding celiac disease, cross-contamination risks, and how to prepare gluten-free meals safely.
2. Separation: Certified restaurants must have separate areas or dedicated equipment for preparing gluten-free dishes to avoid cross-contamination with gluten-containing ingredients.
3. Gluten-Free Ingredients: They use certified gluten-free ingredients, and the kitchen staff is careful about the sources of their ingredients to ensure they are gluten-free.
4. Menu: AIC-accredited restaurants offer a clear and extensive gluten-free menu, indicating which dishes are gluten-free and ensuring that gluten-free options are available in different categories (appetizers, mains, desserts, etc.).
5. Testing: Periodic testing and inspections are conducted by AIC to ensure compliance with their standards. Restaurants need to maintain these standards consistently.
6. Communication: Certified restaurants often display the AIC symbol or logo on their premises (usually on the front window or door walking in) and menus, indicating that they are recognized as gluten-free friendly by the association.
It's important to note that the specific requirements may vary, and restaurants need to adhere to the AIC's guidelines to earn and maintain certification. Certification not only provides a safe dining option for individuals with celiac disease but also helps in building trust with customers seeking gluten-free choices. If you plan to dine at a restaurant in Italy and have dietary restrictions, look for the AIC certification to ensure a safe and enjoyable meal.
Download the AIC app
The AIC app is a very VALUABLE tool for all visitors coming to Italy. For about $4 you get two full weeks of access to all of these Italian eateries. If your trip is longer than two weeks, you can simply re-download it once it expires.
Here's a brief overview of how to use the AIC app as a non-local visitor:
1. Download the App: Start by downloading the AIC app from your device's app store. It's available for both iOS and Android.
2. Language Selection: The app is available in Italian, but you can change the language settings to English or another preferred language if available. This makes it more accessible for non-Italian speakers.
3. Search for Restaurants and Stores: Use the app's search function to find gluten-free restaurants, pizzerias, bakeries, and stores in your current location or any specific city you plan to visit in Italy. You can use keywords like "gluten-free" or "senza glutine" in the search bar.
4. Read Reviews and Details: Browse through the listings to read user reviews and check important details about each establishment, such as their address, contact information, and any additional notes regarding their gluten-free offerings.
5. Filter and Sort: The app often allows you to filter results based on various criteria like proximity, type of cuisine, and certification status. This can help you find the most suitable dining options.
6. Map Integration: The app may integrate with maps on your device, making it easy to navigate to your chosen gluten-free restaurant or store.
7. Save Favorites: You can save your favorite gluten-free places within the app for quick access during your trip.
8. Updates: Keep the app updated to access the latest information and new listings, as the gluten-free scene in Italy may evolve over time.
The amazing thing about this app is that sometimes when travel plans change, and the restaurant you had planned to visit closes early or is farther away than you expected, if anything unexpected happens, you can simply open the app and find the nearest certified place. You can also occasionally wander around and spot the red AIC sticker in a restaurant's window, giving you the opportunity to enjoy a spontaneous dinner somewhere new.
Download an Italian Translation Card
When traveling internationally to a foreign language-speaking country, I highly recommend downloading and printing a Celiac translation card.
Jodi, from The Legal Nomad offers detailed translation cards in over 15 languages. What sets her cards apart is that she collaborated with locals to ensure accurate translations, rather than relying solely on Google Translate. She also uses local ingredient names to effectively convey hidden (and not-so-hidden!) sources of gluten.
I personally like to print a few of these cards, laminate them, and keep them in my wallet for whenever I dine at a restaurant that isn't entirely dedicated to being gluten-free.
If you only have 1-2 days in Rome then I highly recommend you go to these places:
*Note - All the restaurants and bakeries I've researched and recommended are listed at the bottom of this guide and also marked on the map section. However, if you have a limited time in Rome, these are the places I highly recommend.
For Breakfast: Get the donut at Celiachiamo Lab.
It's part bakery, part grab-and-go food spot, and part grocery store, but it's 100% gluten-free and truly amazing. Located close to the Vatican, consider timing your visit with a morning tour. They offer a wide array of options in their bakery if you're looking to pick up some extras for later (which I highly recommend). I heard the cannoli is incredible as well, but I was not able to personally try it because sadly they had run out by the time I arrived.
For Lunch: La Soffitta Renovatio or A Gogo Gluten Free
La Soffitta Renovatio is renowned for their gluten-free pizza dough, perfectly balanced between crispy and doughy. While it's not entirely gluten-free, they take meticulous precautions in the kitchen to prevent cross-contact. If you prefer the safety of a fully dedicated gluten-free lunch spot, consider visiting A Gogo Gluten Free. They offer both takeout options and the choice to dine in.
For Dinner: Mama Eat or Pantha Rei
hey have multiple locations, but we only visited the one in Trastavere. I highly recommend taking a stroll in the quaint area after enjoying a delicious meal there. They offer the most amazing, fluffy gluten-free crust. While they aren't entirely gluten-free, they are AIC certified and maintain a separate gluten-free kitchen. It may sound unusual, but their Caesar salad was the best I've ever had. I also tried their pasta carbonara, which was delicious. We dined there twice, and even my gluten-eating family loved it.
We also dined at Pantha Rei for dinner, conveniently located near the Pantheon. I ordered their gnocchi and cheesecake for dessert, both of which were delicious. However, I've heard from several people that their pizza is not as good.
For Gelato: Grom
They have a location very close to the famous Piazza Navona, and their combination of chocolate and salted caramel is absolutely divine. As a side note, on our last day, our Vatican tour guide, who has celiac disease, recommended Fatamorgana for gelato. Unfortunately, we didn't have the opportunity to visit.
And if you are craving anything else besides pizza and pasta then head to El Maiz for Venezuelan street food.
Navigating Supermarkets in Italy
My Top 3 Favorite Supermarkets:
CONAD, COOP, and CARREFOUR
The first thing you need to know, if you don't already, is that SENZA GLUTINE is Italian for gluten-free. The larger supermarkets typically have the most extensive Senza Glutine sections, and it's usually clearly marked. Otherwise, keep an eye out for the yellow SCHAR packaging, which should indicate gluten-free products. Meats and dairy products were also clearly labeled SENZA GLUTINE, making it easy to identify which ones to purchase.
Italian Words You Should Know:
Frumento = wheat
Segale = rye
Orzo = barley
Senza Glutine = gluten free
Carta di credito = credit card
Favorite Senza Glutine Products:
*Conad Alimentum Brand Pasticinni con biscotto e cioccolato al latte - ritz cracker dipped in chocolate on one side (these are heavenly)
*SCHAR brand Maxi Sorrisi - white cracker with chocolate frosting on the inside
*Grisbi cookies - they have a limone and a chocolate flavor that are so delicious and gooey on the inside
*SCHAR extra large bread slices and SCHAR baguettes were so great for making sandwiches. If anyone knows where to find those in the states please let me know.
*Prepackaged gluten free waffle cones with ice cream. They have a ton of brands all over Italy and they are so delicious. A treat we aren't used to in the states.
Some things to note:
**In Italy, you are responsible for weighing your own produce before heading to the checkout. There's usually a scale located near the produce section, and you'll need to enter the number indicated on the sign to print a sticker for your produce bag.
**Their plastic bags are made from recycled materials and often have an unpleasant odor. These plastic bags come with an additional cost (around €0.19 each). I strongly recommend investing in a larger reusable bag, which not only saves you money but also benefits the environment and spares your nose from the nasty smell.
100% Gluten Free Grocery Store in Rome
Did you know there's a grocery store that exclusively carries completely dedicated gluten-free products?
Celiachiamo is heaven for anyone with Celiac Disease. They offer a wide range of items such as bread, crackers, cookies, tortillas, cake mixes, frozen pizzas, gluten-free treats, and more. It truly has everything you could wish for. I spent 45 minutes in the store and could easily have stayed longer.
I made the mistake of waiting to visit Celiachiamo until the second-to-last day of our trip to Rome. If I could do it again, I would head there on the first day to stock up on all things gluten-free.
They also have a bakery section where you can find the most amazing gluten-free donuts, cannoli, and other convenient grab-and-go gluten-free foods.
Please note that Celiachiamo is not a full-service grocery store and only sells packaged gluten-free items. It's conveniently located near the Vatican, so try to plan your itinerary accordingly.
RESTAURANTS
While both the AIC app and the Find Me Gluten Free app list numerous restaurants in Rome, I've narrowed down my recommendations after extensive research.
Please ensure to double-check that these restaurants are still in operation, and always advocate for yourself, no matter how highly recommended a restaurant may be.
Mama Eat Roma - Ristorante Pizzeria - Tutto anche senza glutine
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-Sit Down Italian Restaurant
-Lunch + Dinner
-Not a dedicated gluten free facility but it has separate kitchen and separate plate color for gluten free meals
-The entire menu can be made gluten free
Personal recommendations: all pizzas were delicious, the best Caesar salad I've ever had and the tiramisu was on point.
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Mama Eat Lab
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-Sit Down Italian Restaurant
-Lunch + Dinner
-Not a dedicated gluten free facility but it has separate kitchen and separate plate color for gluten free meals
-The entire menu can be made gluten free
-Location close to Vatican City so it would be a good restaurant to plan around your Vatican tour
Personal recommendations (I have only been to the Trastevere location): all pizzas were delicious, the best Caesar salad I've ever had and the tiramisu was on point.
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Pantha Rei
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-Sit Down Restaurant located right around the corner from the Pantheon
-Lunch + Dinner (closed from 3-7)
-Not a dedicated gluten free restaurant, but it is AIC accredited and they are trained in kitchen protocols to prevent cross contact
-Extensive gluten free menu
Personal recommendations: I got the carbonara pasta and loved it. I didn't try the pizzas here, but heard from others that the crust is a bit chewy. Their tiramisu was the best we had in Rome.
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Ciao Checca
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-Slow Street Food
-Breakfast/Lunch/Dinner
-Not a dedicated gluten free facility but it is AIC accredited and is trained in kitchen protocols to prevent cross contact
-Pasta, cheeseburgers and salads
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La Soffitta Renovatio
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-Sit Down Restaurant close to the Vatican
-Lunch + Dinner
-Not a dedicated gluten free facility but it is AIC credited and is trained in kitchen protocols to prevent cross contact
-Many people have recommended their gluten free pizzas and their gluten free breads
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A gogo - Gluten Free
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-Cafe & Bakery
-Breakfast + Lunch (closes early)
-Dedicated gluten free
-It is another one close to the Vatican and would be a good casual choice for lunch.
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Risotteria Melotti Roma
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-Sit Down Restaurant
-Lunch + Dinner
-Dedicated gluten free restaurant
-Come here for the risotto. Go elsewhere if you are wanting gluten free pizza.
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Voglia di Pizza - Gluten free
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-Sit Down Restaurant
-Lunch + Dinner
-Not a dedicated gluten free facility but they are AIC accredited and take extra precautions to prevent cross contact.
-I haven't been there personally but read reviews about their gluten free pizza, bruschetta and tiramisu
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El Maìz - Venezuelan Street Food
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-Venezuelan restaurant near the Vatican
-Lunch + Dinner
-Dedicated gluten free restaurant that offers arepas, empanadas, fried plantains and other Venezuelan food
-Great if you are wanting something other than pizza and pasta
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Le Altre Farine Del Mulino
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-Dedicated Gluten Free Bakery & Cafe
-Croissants, cannolis, and so many baked goods to try in the morning and pizza and arancini to try in the afternoon
-Lactose and dairy free options as well
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Pandalì
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-Cafe & Bakery
-Breakfast + Lunch
-Closed Sundays
-Dedicated gluten free
-Not very many options for lunch items, better for breakfast and coffee
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GELATO
Fatamorgana
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-Dedicated gluten free Gelateria
-Several locations
-Vegan and Dairy free options
-Large variety of flavors/made with clean ingredients
-I haven't been here personally but on my last day my tour guide (who also had Celiac Disease) told me this has hands down the best gelato in Rome
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Fatamorgana Chiavari
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-Dedicated gluten free Gelateria
-Several locations
-Vegan and Dairy free options
-Large variety of flavors/made with clean ingredients
-I haven't been here personally but on my last day my tour guide (who also had Celiac Disease) told me this has hands down the best gelato in Rome
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Fatamorgana Croce
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-Dedicated gluten free Gelateria
-Several locations
-Vegan and Dairy free options
-Large variety of flavors/made with clean ingredients
-I haven't been here personally but on my last day my tour guide (who also had Celiac Disease) told me this has hands down the best gelato in Rome
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GROM - Il Gelato come una volta
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-Dedicated gluten free Gelateria
-Multiple locations, although this location is the most convenient (close to the popular Piazza Navona)
-Vegan and Dairy free options
-I highly recommend getting the chocolate and salted caramel on a cone. Their gelato is heavenly even though their cones are not the best I've tried in Italy
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Grom
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-Dedicated gluten free Gelateria
-Multiple locations
-Vegan and Dairy free options
-I highly recommend getting the chocolate and salted caramel on a cone. Their gelato is heavenly even though their cones are not the best I've tried in Italy
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Fiocco di neve
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-Dedicated gluten free Gelateria close to the Pantheon
-Dairy free options
-Offers gluten free cones and gluten free biscotti
-Highly recommended Gelateria
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Gelato g Italiano
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-Dedicated gluten free Gelateria
-Vegan and Dairy free options
-Another good option for gelato in Rome, however not our personal favorite
-Near the Trevi fountain so a good option after visiting
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BAKERIES
Celiachiamo Lab
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-Dedicated gluten free grocery store & bakery close to the Vatican
-Offers baked items and grab & go lunch items
-The entire store has gluten free products including breads, cookies, frozen pizzas, tortillas, soups, etc.
-Their bakery has the most amazing gluten free donut and cannoli.
-I highly recommending coming here at the beginning of your stay so you can stock up on all the gluten free products.
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La Pasticciera
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-Dedicated gluten free bakery close to the Termini Station
-Closed Sundays
-Offers baked items and grab & go lunch items
-A little hard to find and out of the way, but I have heard raving reviews about their cannolis
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Sans De Blé - Pasticceria senza glutine e senza lattosio
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-Dedicated gluten free bakery
-Dairy free options
-Very good selection of pastries, cakes, cookies and other baked goods.
-It is a little outside of the city center, but if you are in the area it is a must
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New Food Gluten Free - Ponte Sisto
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-Dedicated gluten free bakery
-Offers baked items and grab & go lunch items
-Delicious pastries, donuts, croissants, bread and more.
-There is no where to sit except for a small bench outside
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Le Altre Farine Del Mulino
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-Dedicated Gluten Free Bakery & Cafe
-Croissants, cannolis, and so many baked goods to try in the morning and pizza and arancini to try in the afternoon
-Lactose and dairy free options as well
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Pandalì
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-Cafe & Bakery
-Breakfast + Lunch
-Closed Sundays
-Dedicated gluten free
-Not very many options for lunch items, better for breakfast and coffee
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THINGS WE DID
Vatican City
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This was a highlight on our trip and I 100% believe it was because of our incredible tour guide Maria Claudia. If you are wanting to visit the Vatican with kids, it is worth the cost to have Maria take you and your family through the Vatican. She made it so fun and engaging and my kids all said it was their favorite thing they did during our time in Rome.
Reach out to her on Instagram @mariaclaudiatours or send her an email at mariaclaudiatours@gmail.com.
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Pantheon
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The Pantheon is a must-visit for tourists in Rome. This well-preserved temple, with its iconic dome and open oculus, offers a unique blend of history, engineering prowess, and artistic grandeur.
Among all the extremely tourist sites in Rome, the Pantheon stood out to us. Although we visited the Trevi Fountain and the Spanish Steps, we collectively agreed we wouldn't revisit those two locations. The Pantheon's grandeur is an undeniable must-see in Rome. If you time it to visit 30 minutes before closure you can avoid some of the crowds.
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Free Bike Tours Rome
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Walking around a big city like Rome with kids can be tiring and exhausting. That’s why when I heard about this kid friendly bike tour in Rome I was all on board.
My kids love riding bikes and this was one of our FAVORITE things we did while we were in Rome for 4 days. Whenever my two boys (age 5 and 8) got bored of the information our tour guide gave us, we made note to hop back on the bikes quickly to keep them interested.
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Campo de' Fiori
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Campo de' Fiori is a captivating square known for its lively morning market, offering fresh produce and artisanal goods. During the day and evening, it becomes a bustling hub with charming cafés, trattorias, and a vibrant nightlife scene. Whether you're attracted to the market, culinary delights, or historical charm, Campo de' Fiori is a must-visit, encapsulating the essence of Rome's allure.
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Rome Gladiator School - 'Gruppo Storico Romano'
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The Rome Gladiator School, known as 'gruppo storico Roma,' offers a unique and immersive experience for tourists visiting Rome. This attraction allows you to step back in time and experience the life of a gladiator in ancient Rome. You can don traditional gladiator attire, learn combat techniques with wooden weapons, and gain insight into the history and training of these legendary warriors. It's a hands-on and educational adventure that provides a deeper understanding of Rome's fascinating past, making it a must-visit for history enthusiasts and anyone curious about the life of gladiators in ancient Rome. We had an incredible time here and it was a family favorite.
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Colosseum
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The Colosseum is a must-visit for its grand history and architectural marvel. It once hosted thrilling gladiator battles and chariot races, providing a vivid glimpse into ancient Rome's splendor. Exploring its massive stone corridors and imagining the events held within is a captivating experience, making it essential for history enthusiasts and anyone seeking to immerse themselves in Rome's rich past.
However, don't make the same mistake we did. We opted for a self-guided tour and found ourselves utterly lost amidst the hordes of tourists. If we could turn back time, I would have booked a tour with Maria Claudia, the same guide we chose for our Vatican tour. She made the experience incredibly enjoyable and engaging for both our kids and us.
Contact her on Instagram @mariaclaudiatours or send her an email at mariaclaudiatours@gmail.com.
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Catacombs of St. Callixtus
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The Catacombs of St. Callixtus hold a fascinating network of tunnels adorned with intricate frescoes, providing insight into the religious and cultural life of early Christians.
We ran out of time and didn't have a chance to visit, but it was high on our list and would definitely visit if we returned to Rome again.
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