Experts Explain Exactly Why Pasta In Europe Doesn't Make Your Stomach Hurt
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When it comes to dreams, some might fantasize about having a makeover montage, or being upgraded to first-class, but me? I simply daydream about being able to eat gluten without getting sick. So it was surprising that this dream somewhat came true on my last few trips across the pond where I found I could suddenly tolerate fresh Italian pastas, Japanese fried chicken, and crusty French baguettes without my usual stomach pain.
I related my experiences to my other gluten-intolerant friends (plus a few lactose-intolerant for good measure), and they repeated having had similar experiences. What was this witchcraft, I wondered? I decided to consult a few dietitians to investigate why there seems to be a magical spell cast over my digestive tract when I'm prancing around outside of the States. Turns out it's definitely not magic, but there are plenty of reasons why one can more easily digest certain foods when traveling:
The Wheat Is Completely Different
Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, MS, RDN. They're more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to digest for all us gluten-sensitives out there.
More Fermentation, Fewer (Tummy) Problems
Fermentation has long been praised for its benefits on gut health, and you're more likely to encounter these benefits when leaving the U.S. for more fermentation-savvy countries in Europe and Asia, who have long-held fermentation traditions spanning many generations. That same fermentation can often allow for more ingredients to be tolerable, as well. For example, Richter tells Delish that practices such as sourdough fermentation are more common abroad, which can help break down gluten and improve digestibility.
The varieties of dairy products available abroad are often more easy to tolerate for lactose-intolerant folks, too. Dietitian Amy Goldsmith, RDN, LDN, says that many European countries have a bigger focus on fermented dairy products, which have positive effects on the gut microbiome while also naturally containing less lactose (as is the case for Parmigiano Reggiano). On top of that, many of the more popular cheeses in Europe are actually lactose-free cheeses, as they're often made from goat and sheep milk, like Spanish Manchego, Italian Pecorino, as well as all the many French chèvres.
The U.S. Isn't As Strict About Food Regulations
As you might expect, food regulations are much more strict in countries with well-protected heirloom-variety foods (as is the case in countries such as France and Italy), while Europe predominantly bans ingredients like artificial dyes, pesticides, certain preservatives, and additives that are still allowed in the U.S. "For example, growth hormones in dairy or bromates in bread flour are prohibited in Europe," says Murphy Richter, noting that bromates (namely potassium bromate), which are commonly found in American bread products, have been found to cause digestion issues (like nausea, vomiting, diarrhea) and along with more chronic conditions such as cancer.
Less Loafing Around
While you might be enjoying a loaf of Italian bread, you also are likely doing more than just loafing around on vacation as you take in sights and are generally more active. "Movement is such a simple but underrated tool for digestion," says Murphy Richter, who adds that being active increases blood flow to digestive organs, helps regulate blood sugar, and can help reduce inflammation, all of which helps support our gut and can explain why some foods might be easier to tolerate in other countries. "Plus, when we’re traveling, we tend to be more relaxed, enjoy meals at a slower pace, and walk more—this all supports better digestion, adds Murphy Richter. "It’s a good reminder that digestion isn’t just physical—our mindset plays a big role too."
And if you do still have stomach issues? There are plenty of ways to feel better and keep enjoying your vacation...
Feeling Post-Baguette Regret?
If your stomach is not happy after that big bowl of carbonara, there are tools and techniques you can keep handy, according to the dietitians, such as bags of ginger and peppermint tea, peppermint supplements (like IBGard), food enzymes (like Fodzyme), and being sure to stay hydrated. On the brightest side, there are often so many more substitutions available abroad which means you can still have all your favorites, sans gluten—I once had a gluten-free Big Mac at a Portuguese McDonald's of all places.
And if you find yourself getting more curious about your own intolerances, all of the dietitians I chatted with extolled the values of keeping a food journal to keep track of symptoms and reactions. Dietitian Amanda Sauceda, MS, RD, says there are two main things to note in your journal: how much and how often you ingest a particular food.
"When looking at your food journal, pay attention [as] you may discover that [eating] the same food for breakfast every day might actually be the suspect," adds Sauceda. "Sometimes we may think a food we have all the time might not be the problem but it actually could be." Sauceda also mentions that food sensitivities don't need to always be avoided completely and eliminated from a diet. "In fact, elimination can backfire and your diet can get smaller which is worse for the gut and your overall health." If you have any concerns that you might be dealing with a food intolerance or sensitivity, consult a doctor or dietitian before starting any elimination diet.
That being said, anyone who suffers from Celiac's disease or any other life-threatening food-related allergies and illnesses (intolerances are not the same as allergies) should always refrain from eating these foods, whether you're on vacation or at home.
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