Why can I tolerate gluten and dairy on holiday? Alexander Spatari – Getty Images
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When it comes to dreams, some might fantasize about a makeover montage or an upgrade to first class, but me? I just 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 suddenly found myself able to tolerate fresh Italian pastas, Japanese fried chickenand crispy French baguette without my usual stomach ache.
I mentioned my experiences to my other gluten-intolerant friends (plus a few lactose-intolerant friends for good measure), and they reiterated that they’d had similar experiences. What was this witchcraft, I wondered? I decided to consult a few dietitians to find out why a magical spell seems to cast over my digestive tract when I wander outside the United States. It turns out that it certainly is not magic, but there are plenty of reasons why you may find certain foods easier to digest while traveling:
The wheat is completely different
Yes, the wheat used in the US and the varieties grown in Europe and elsewhere are actually completely different varieties, according to the dietitian. Melanie Murphy RichterM.S., R.D.N. They are more cousins than sisters: hard red winter wheat is the predominant wheat variety grown in the US, while European countries rely mainly on soft red winter wheat and durum wheat. Not entirely surprising, hard red winter wheat has a higher gluten content than soft winter wheat, which probably makes it more difficult to digest for all the gluten-sensitive people among us.
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More fermentation, fewer (stomach) problems
Fermentation has long been praised for its gut health benefits, and you’re more likely to encounter these benefits if you leave the US and head to countries in Europe and Asia that are more fermentation conscious, which have long fermentation traditions spanning many generations. The same fermentation often also ensures that more ingredients are acceptable. For example, Richter tells Delish that practices like sourdough fermentation are more common abroad, which can help break down gluten and improve digestibility.
The varieties of dairy products available abroad are also often easier to tolerate for people with lactose intolerance. Dietician Amy GoudsmidRDN, LDN, says many European countries have a greater focus on fermented dairy products, which have positive effects on the gut microbiome while naturally containing less lactose (as is the case for Parmigiano Reggiano). Furthermore, many of the most popular cheeses in Europe are actually lactose-free cheeses, as they are often made from goat’s and sheep’s milk, like Spanish cheese. ManchegoItalian Pecorinoas well as all the many French chèvres.
The US is not as strict when it comes to food regulations
As you might expect, food regulations are much stricter in countries with well-protected foods (as is the case in countries like France and Italy), while Europe mainly bans ingredients like artificial colorings. pesticidescertain preservatives and additives that are still allowed in the US” For example growth hormones in dairy or bromates in bread flour are banned in Europe,” says Murphy Richter, who notes this bromates (namely potassium bromate), which are commonly found in American bread products, appear to be the cause digestive problems (such as nausea, vomiting, diarrhea) and many more chronic conditions such as cancer.
Hang around less
While you might enjoy a loaf of Italian bread, you’re also probably doing more than just hanging out on vacation taking in the sights and are generally more active. “Exercise is such a simple but underrated digestive aid,” says Murphy Richter, who adds that being active increases blood flow to the digestive organs, helps regulate blood sugar levels and can help reduce inflammation, all of which helps support our gut and may explain why some foods are easier to tolerate in other countries. “Additionally, when traveling we tend to be more relaxed, enjoy meals at a slower pace, and walk more. These all contribute to better digestion,” adds Murphy Richter. “It’s a good reminder that digestion isn’t just physical. Our mindset plays a big role, too.”
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And do you still have stomach problems? There are plenty of ways to feel better and continue enjoying your holiday…
Do you have any regrets after the baguette?
If your stomach is not happy after that big bowl of carbonara, there are tools and techniques that dietitians say you can keep on hand, such as ginger and peppermint tea bags, peppermint supplements (such as I.B.Gard), food enzymes (such as Fodzyme), and make sure you stay hydrated. The positive is that there are often so many more substitutions available abroad, meaning you can still have all your favorites, without the gluten. I once ate a gluten-free Big Mac at a Portuguese McDonald’s.
And if you find yourself becoming increasingly curious about your own intolerances, all the dietitians I spoke to praised the values of keeping a food diary to track symptoms and reactions. Dietician Amanda SaucedaMS, RD, says there are two important things to record in your diary: how much and how often you consume a particular food.
“When you look at your food diary, pay attention (as) you may discover that (eating) the same food for breakfast every day may actually be the suspect,” Sauceda adds. “Sometimes we might think that the food we have all the time might not be the problem, but it can be.” Sauceda also mentions that food sensitivities do not always need to be completely avoided and eliminated from a diet. “Elimination can actually backfire and your diet may become smaller, which is worse for the gut and your overall health.” If you are concerned that you may be dealing with a food intolerance or sensitivity, consult a doctor or dietitian before starting an elimination diet.
That said, anyone suffering from celiac disease or other life-threatening food-related allergies and illnesses (Intolerances are not the same as allergies) should always refrain from eating these foods, whether on vacation or at home.
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