Experiencing pregnancy in Italy is something I love to talk about because when you’re pregnant in Italy, you’re treated like royalty—whether it’s skipping the line, being offered a seat on the bus, or simply being encouraged to take it easy.
But beyond the culture, one of the best parts of being pregnant in Rome? The food. With fresh, high-quality ingredients, locally sourced meat and dairy, and vibrant produce that actually tastes like it should, eating well while expecting is not only easy but incredibly enjoyable.
Enjoy exploring, indulging, and experiencing Italy’s delicious cuisine with confidence as I share with you what to eat (and where to eat it) in Rome while pregnant.
All of this info is based on carrying out four pregnancies in Italy.
I’ll share:
- what to order
- what to avoid
- helpful phrases
- insider tips to make your trip worry-free as an expecting mamma
Pregnant Travelers: You may be interested to know more about what to expect in terms of food when traveling in Italy in
Eating in Italy While Pregnant
My 10 Favorite Snacks To Eat In Italy While Pregnant
10 Foods You May Want To Avoid In Italy While Pregnant (And What To Order Instead!)
10 Foods I Ate In Italy While Pregnant
Eating In Venice While Pregnant
Eating in Tuscany While Pregnant
Eating in Rome While Pregnant
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Foods to Avoid in Rome While Pregnant
Certain Italian foods should be avoided during pregnancy, particularly in Rome, where traditional dishes may include ingredients that may not be safe for expecting mothers.
Here’s what to steer clear of:
- Salumi – all cured meats, including prosciutto crudo, salame, finocchiona, bresaola, and speck
- Tagliere di formaggio – confirm there are no unpasteurized cheeses
- Carpaccio – raw meat or seafood
- Tartare – raw beef dish
- Tonno – high-mercury tuna (opt for canned or thoroughly cooked tuna instead)
- Bistecca – steak (order it well-done)
- Caffè – limit caffeinated beverages
- Tiramisù & Zabaione – both contain raw eggs
- Cannoli – confirm the ricotta is pasteurized before ordering
- Gelato – ask if raw eggs are used in cream-based gelato flavors. Sorbet and dairy-free flavors are always safe
- Mozzarella – fresh mozzarella isn’t always pasteurized unless cooked (like on pizza)
Foods to Enjoy in Rome While Pregnant
Italy’s strict laws on non-GMO produce mean fruits and vegetables are packed with flavor. Eating seasonal fruits and vegetables are a great way to get all the vitamins you need while traveling.
Curious to know more about Italy’s seasonal foods, dishes, and produce? Check out
Foods to Eat in Italy by Month in January – February – March – April – May – June – July – August – September – October – November – December and by Season in Spring – Summer – Fall – Winter.
Italian Fruits and Vegetables in Season in January – February – March – April – May – June – July – August – September – October – November – December.
Italian Nuts
Many traditional Roman first courses or pasta dishes are going to be safe to eat. Some are vegetarian and others are flavored with guanciale (a type of cured meat) but it’s cooked, making it safe for pregnant travelers.
Meat in Rome is often locally sourced and cooked well (stews, baked twice, etc.). Stick to broiled, grilled, or pan-fried fish and meats rather than deep-fried options, which can trigger heartburn later in pregnancy.
Go crazy at breakfast in Rome. Pastries, savory items (colazione salata) and decaf coffee beverages are available on every corner in Rome. You can also opt for a healthy breakfast at home with the help of my Breakfast Shopping List For Italy.
Street Foods to Try While Pregnant in Rome
Rome is famous for its street food, and luckily, there are plenty of pregnancy-friendly options:
- Gelato – confirm no raw eggs in cream-based flavors
- Panini – sandwiches made to order
- Porchetta – roasted pork sandwich
- Pizza rossa – vegan pizza with tomato sauce
- Pizza pala (pinsa) – easily digested pizza in Rome
- Pizza Bianca – Roman focaccia
- Pizza Bianca con mortadella – Roman focaccia with mortadella
- Supplì – fried rice balls
- Trapizzino – pizza/bread sandwich filled with something warm
- Maritozzi – bun filled with whipped cream
- Castagne arrosto – Roasted chestnuts
What to Order at Restaurants in Rome While Pregnant
Roman cuisine focuses on fresh, seasonal ingredients, making it easy to get all the nutrients you need in one meal. If choosing a primo (first course) without protein, consider supplementing with a secondo (main dish). Portions are typically small, and sharing is always an option.
Eating in Italy Basics: If you are curious to know more about navigating dining in Italy, you may be interested in
How To Order Food In Italian
Tipping In Italy – When & How Much From A Local
What Is A Coperto? All About Italy’s Cover Charge
A Visitor’s Guide To Eating In Italy
How To Order Food In Italian
Italian Meal Structure
Below is a short list of my favorite Roman specialties to order:
- Pizza Margherita (pizza in teglia, pinsa or pala) – Classic cheese pizza . Add other toppings of your choice
- Orecchiette con cime di rapa* – Pasta with turnip greens
- Carbonara – eggs and cured pork (ensure the eggs are fully cooked)
- Pasta alla gricia* – with guanciale and cheese
- Rigatoni con la pajata – veal intestines cooked with tomato sauce
- Amatriciana* – pasta served with a sauce made from guanciale cooked in tomato sauce
- Cacio e pepe – pasta made with black pepper and Pecorino Romano cheese sauce
- Polpette Romane – meatballs cooked in tomato sauce
- Coda alla Vaccinara – oxtail stew
- Cicoria Ripassata* – chicory greens cooked in garlic, olive oil and red pepper flakes
- Puntarelle con acciughe* – raw salad with anchovy dressing
- Carciofi alla Giudia* – fried artichoke
- Carciofi alla Romana* – stewed artichoke
- Vignarola* – stewed broad beans with artichokes and peas (only in the spring)
- Grigliata mista – Mixed grilled meats
- Pesce alla griglia/al cartoccio – Grilled or baked fish
- Verdure alla griglia* – Grilled vegetables
- Frittata di stagione – Seasonal omelet
(*You may consider supplementing with a protein source from antipasti or secondi.)
Other Foods For Pregnant Travelers In Rome
If you’re on the go, Rome’s markets and supermarkets offer plenty of nutritious snack options:
- Frutta e verdura fresca – Fresh fruit and vegetables (apples, bananas, clementines, plums, and peaches are easy to travel with)
- Barette – Granola or protein bars
- Frutta secca – Dried fruit and nuts
- Various seasonal nuts
- Pizza a taglio – Pizza by the slice
- Prosciutto cotto – Cooked ham for sandwiches
Fun Fact: Many supermarkets allow pregnant women to skip the line—if there’s no sign, just make your way to the front and politely assert your spot!
Pregnancy Eating Tips & Advice for Rome
- Opt for cooked vegetables from the contorni (side dish) section of the menu if unsure about raw produce.
- Always wash fruits and veggies—carry a water bottle for rinsing if needed (you can also use the fountains)
- Pack snacks from home, such as energy bars, nuts, and dried fruit, for long museum visits.
- Ask your waiter if a dish contains raw eggs or unpasteurized cheese.
- Mention your pregnancy when ordering to ensure dishes are safe.
- Keep small, easy-to-eat snacks (like nuts) on hand for long tours.
- Confirm creamy gelato flavors don’t contain raw eggs.
- Carry hand sanitizer.
- Consider ordering decaf coffee
- Many bars offer non-alcoholic cocktails—ask for a Crodino Spritz, a delicious alcohol-free Italian aperitivo.
Allergies & Dietary Restrictions in Italy: If you’re traveling in Italy and have special dietary needs, be sure to check out:
Eating with Dietary Restrictions in Italy
How to Eat Vegetarian In Italy
How to Eat Vegan in Italy
Eating Gluten-Free in Italy
Eating in Italy While Pregnant
Eating Dairy-Free in Italy
Eating Lactose-Free in Italy
Helpful Phrases for Eating in Rome While Pregnant
| Sono incinta | I am pregnant |
| non posso mangiare… | I can’t eat… |
| È pastorizzato? | Is this pasteurized? |
| Vorrei il carne ben cotto per piacere | I would like the meat well-cooked please. |
| Ci sono salumi crudi in questo piatto? | Are there cured meats in this dish? |
| Ci sono le uova non pastorizzate in questo piatto? | Are there raw eggs in this dish? |
| Il vostro gelato è fatto con le uova? | Is your gelato made with raw eggs? |
| Posso ordinare senza i salumi? | May I order without the cured meat? |
| Posso ordinare questo con prosciutto cotto invece di prosciutto crudo, per favore? | May I please order with ham instead of prosciutto? |
| Vorrei un cappuccino decaffeinato, per piacere. | I would please like a decaf cappuccino. |
| Posso avere un drink senza alcool? | May I have a cocktail without alcohol please? |
Visiting Rome? Don’t Miss
Roman Pasta Dishes + Where to Eat Them
Best Pizza in Rome
Best Gelato in Rome
Rome’s Best Desserts
Where to Eat Carbonara in Rome
Where to Get Coffee in Rome
Aperitivo in Rome
Roman Wine Bars
Where to Eat & Drink in Trastevere
Where to Eat Near the Colosseum
Where to Eat Near the Vatican
Where to Eat Near the Termini Train Station
Where to Eat in the Jewish Quarter
Where to Eat in the Historic Center
Rome Street Food to Try
Where to Get Breakfast in Rome
Bakeries in Rome
Where to Eat Maritozzi in Rome
Where to Eat Pinsa Romana
Where Locals Eat in Rome
Typical Roman Foods
Foods to Try on Your First Visit to Rome
Where to Eat with Kids in Rome
Eating Gluten-Free in Rome
Eating in Rome While Pregnant
Eating Vegan in Rome
My Favorite Gelaterie for Dairy-Free Gelato in Rome
A Roman Picnic
Food Markets in Rome
After-Dinner Drinks in Rome
Food Souvenirs from Rome
Traditional Food of Lazio
