Gluten Free and Low FODMAP in Porto, Portugal

Hey, I’m Becky, founder of DeliciouslyFreeCupcake which was influenced by my gluten free and low FODMAP diet, check out My low FODMAP journey. Having to eat this way often makes travelling pretty daunting, but travelling and eating food are two of the best things in life and two things I am absolutely never going to give up. So here is a quick guide to my experience of eating gluten free (and low FODMAP) in Porto, Portugal.

Porto, Portugal

Gluten Free and Low FODMAP in Porto, Portugal

About Porto and the local cuisine

Gluten free restaurants

Gluten free Cafes and Patisseries


Helpful Vocabulary

About Porto the local cuisine

Visiting Porto is was an amazing experience. The city is full of Portuguese culture, breathtaking landscapes and not forgetting great food and wine. Nestled along the Douro River, Porto captivates visitors with its charming cobbled streets, colourful buildings adorned with intricate azulejo tiles, and iconic landmarks like the Dom Luís I Bridge designed by the same architect that built the Eiffel Tower.

The Ribeira district is a UNESCO World Heritage site which I would definitely recommend visiting. It is full of lively cafes spilling onto the waterfront promenade, offering panoramic views of the river and the port wine cellars on the opposite side. I would also recommend a 20 minute drive to the west to the coast line, which is adorned with beaches exposed to the turbulent waves of the Atlantic making it a place to easily sit and pass a few hours relaxing. Additionally, 1-2 hours to the East along the Douro river is the vineyards producing all of the Port wine of the region and again is well worth a visit.

Always one of the highlights of any city break is exploring the vibrant food scene, and Porto definitely has that. Some local traditional dishes worth indulging in include the francesinha (see below) and bacalhau (salted cod) all while savouring glasses of port wine and local green wine (light fresh flavour with a slight fizz).

Unfortunately, as always many of these dishes aren’t gluten free or low FODMAP, and so here is my guide to where you can get some of the best free from food in Porto. I’m hoping my guide to a few good gluten free restaurants and places to eat can help you to enjoy everything Porto has to offer though as it’s well worth a visit!

Porto, Portugal
Iconic building in Porto
Porto, Portugal

Gluten free restaurants in Porto

Tasquinha do Bé

Tasquinha do Bé has to be one of my top gluten free picks in Porto. Located in the central Ribeira district the majority of the food items on offer have gluten free options.

Tasquinha do Bé is also the only place I could find in Porto offering a gluten free francesinha. This is a Portuguese sandwich that has become an iconic dish in the city of Porto. Often referred to as the “little French girl” or “little Frenchie”. The francesinha typically consists of layers of cured meats such as ham, linguiça (Portuguese sausage), and steak, all sandwiched between slices of thick bread. This sandwich is then topped with a fried egg and melted cheese, which blankets the entire sandwich leaving the egg yolk visible. After assembly, the francesinha is bathed in a rich, savoury tomato and beer-based sauce, infused with spices and sometimes a hint of heat. Traditionally served with a side of crispy French fries, the francesinha is a true comfort food that satisfies both the palate and the soul.

I also enjoyed a very nice wrap and blueberry cheesecake (all gluten free) at Tasquinha do Bé and would highly recommend a visit.

R. de Belomonte 116, 4050-096 Porto, Portugal

Marcado do bolhão

The main food market in Porto is a must visit. The market is packed full of stalls offering a plethora of foods and drinks from ousters to beef captcha and dried fruits. I would definitely recommend a visit to stroll through the markets and taste some local foods.

R. Formosa 322, 4000-248 Porto, Portugal

Mercado do Bolhão in Porto
Mercado do Bolhão in Porto

Praia da Luz

Just a 20 minute drive from the centre of Porto s the coast line. Definitely worth a trip there during visit to Porto to see the rugged coast line and crashing waves. Praia da Luz bar offers great food including a lot of freshly grilled sea food (gluten free as standard).

R. Cel. Raúl Peres, 4150-155 Porto, Portugal

Prawns and grilled squid

Cafetaria da Bolsa

Cafetaria da Bolsa was one of my favourite restaurants to visit in Porto. It is very small and gives the impression of being served from someones home kitchen. I really enjoyed this intimate atmosphere and the seafood on offer at Cafetaria da Bolsa is highly recommended. They also catered for gluten free with the potato dish in the below image being gluten free and since the food is all cooked so fresh they could cater to my dietary requirements.

Largo São Domingos 23, 4050-253 Porto, Portugal

Prawns and pardon peppers in Porto
Gluten free potato dish

Gluten free Cafes and Patisseries in Porto

Club Life

Club life is a health food cafe in the centre of Porto with a wide range of gluten free, raw and vegan pastries.

R. de Mouzinho da Silveira 197, 4050-421 Porto, Portugal

Pastesaria Bonna

Pastesaria Bonna is a 100% gluten free cafe in Porto offering a wide selection of cakes, waffles, pancakes, brunch and beverages. Unfortunately, I wasn’t able to visit Pastesaria Bonna on my recent trip but I will definitely be making a beeline for the Pastesaria on my next visit!

Com Cuone

To my best knowledge, Com Cuone is the only place in Porto offering the gluten free version of the traditional Portuguese Pastel de nata (egg custard tart). They also offer a wide range of gluten free pastries, everyone of which I tried was delicious. Com Cuone is definitely a must not miss spot for a foodie in Porto.

Rua Trindade Coelho entrada 10 loja 11, 4050-618 Porto, Portugal

Tips for Gluten Free and Low FODMAP Travel in Porto

The cuisine in Porto consists mostly of grilled seafood and so perfect for gluten free diets. However, you do need to be careful of onion in salads and grilled foods flavoured with garlic if you need a low FODMAP diet, however my experience of eating on Porto is that most restaurants are happy to cater for your requirements and most waters speak fluent English and so it isn’t a challenge to explain your needs.

Visiting the Port vineyards near Porto is an unforgettable journey into the heart of Portugal’s wine-making heritage and I would definitely recommend it. Nestled along the picturesque Douro Valley, just a scenic drive from the city, these vineyards offer a glimpse into the centuries-old tradition of producing the world-renowned Port wine. Guided tours of the vineyards provide a fascinating insight into the wine-making process, from grape cultivation to fermentation and ageing in oak barrels. If you have dietary requirements make sure you book a trip that caters for these and inform them of your needs. I did just that and enjoyed a tasty three course meal and gluten free bread during my visit.

Helpful Vocabulary

Hello – Olá (oh-LAH)

Please – Por favor (por fah-VOHR)

Thank you – Obrigado (if you’re male) / Obrigada (if you’re female) (oh-bree-GAH-doo / oh-bree-GAH-dah)

Gluten free – Sem glúten (sehn GLOO-ten)

Dairy free – Sem laticínios (sehn lah-tee-SEE-nyoosh)

Onion – Cebola (seh-BOH-lah)

Garlic – Alho (AH-lyoo)

This blog was up to date as of June 2023. Please let me know if you find anything needing updating that may have slipped through the net!

This is just a guide so be sure to check with individual restaurants/cafes regarding their practices with gluten to make sure your food is 100% safe for you!

Check out my other gluten free and low FODMAP travel blogs

Gluten Free in Cologne, Germany

Eating Low FODMAP in Corfu on Honeymoon

Gluten Free and Low FODMAP in Prague, Czech Republic


2 responses to “Gluten Free and Low FODMAP in Porto, Portugal”

  1. Paula avatar

    Braga: Pastesaria Bonna 100% glutenfree

    1. DeliciouslyFreeCupcake avatar

      Thank you very much for your comment, I will add it to my post 🙂

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Porto, Portugal