Travelers who avoid wheat in the U.S. frequently claim that European bread is no problem. What’s going on?
Travelers who avoid wheat in the U.S. frequently claim that European bread is no problem. What’s going on?
Hello and welcome to the Nutrition Diva podcast, a show where we take a closer look at nutrition memes and trends so that you can make more informed choices about what you eat. I'm your host, Monica Reinagel, and today we're talking about the widespread perception that wheat products in Europe (or elsewhere) are somehow healthier or less likely to trigger sensitivities.
I bet at some point you've heard someone say that "“American wheat makes me sick, but when I ate pasta in Italy or baguettes in France, I felt totally fine!” Maybe you've even experienced this yourself! So let's take a closer look at what might be going on here.
First, let's get a sense of how common wheat-related sensitivities actually are. True celiac disease—an autoimmune disorder triggered by gluten—is relatively rare, affecting roughly 1% of the population in both the U.S. and Europe. However, non-celiac gluten sensitivity (or wheat sensitivity), where people who do not have celiac disease nonetheless report symptoms triggered by wheat, is a lot more common.
Surveys show that about 10-15% of U.S. adults report non-celiac gluten sensitivity, whereas only 5-10% of Europeans do. However, when researchers conduct controlled clinical trials—where participants don't know whether they're consuming gluten or a placebo—the prevalence of true gluten sensitivity drops dramatically, to about 1 to 3%.
This suggests that many people who believe they are sensitive to gluten might actually be reacting to something else in wheat, such as certain starches or fermentable carbohydrates. Either way, however, our conversation today is focused specifically on non-celiac sensitivities. For people with diagnosed celiac disease, consuming gluten from any source—American or European—is harmful and should always be avoided.
There are a lot of potential explanations for why American wheat might affect people differently. Let's take a look at them one by one.
Hypothesis #1: Different Wheat Varieties
One common belief is that American wheat might be fundamentally different from European wheat at the genetic level, perhaps containing more gluten or other problematic proteins. There is some truth here. Most American wheat is "hard red" wheat, known for its higher gluten content compared to the "soft" wheat varieties more commonly grown in Europe. Higher gluten levels help make bread fluffier and chewier—but could theoretically trigger more digestive symptoms in sensitive individuals.
However, commercial bakeries in both regions often blend different wheat types and may even add extra gluten—known as vital wheat gluten—to improve dough texture and rise. As a result, gluten content in commercial bread products might be similar across regions, despite differences in wheat variety.
Gluten isn't the only protein in wheat that might cause issues. Researchers are now looking closely at another group of proteins called amylase-trypsin inhibitors (or ATIs). Unlike gluten, ATIs don't cause celiac disease—but they can trigger inflammation or digestive symptoms in sensitive people. Modern high-yield wheat varieties often contain higher ATI levels than older heritage grains such as einkorn or emmer wheat. But most of the commercial bread in both the US and Europe is produced using the more modern varieties.
However, there is one other factor to consider: Europeans do traditionally consume more whole-grain and rye breads, which tend to be lower in gluten compared to white bread.
While these differences could be a factor, it's unlikely to be the entire story.
Hypothesis #2: Differences in Processing
Another frequently proposed explanation is that differences in food processing might influence how easily it’s digested. For example, certain additives sometimes used in the U.S. to enhance bread texture and shelf life, such as potassium bromate and azodicarbonamide, are banned in Europe. However, despite consumer suspicion, current scientific evidence doesn't strongly link these specific additives to digestive symptoms. While it's theoretically possible that a small number of people could react to them, they are unlikely to be a primary driver behind widespread wheat sensitivity.
Another potential factor involves the methods used to leaven bread. While commercial bread production in the U.S. frequently relies on rapid-rise yeast, traditional European baking are more likely to employ slower fermentation processes—such as sourdough. These slower methods significantly reduce the levels of fermentable carbohydrates that can contribute to bloating, gas, and other digestive discomforts, particularly in sensitive individuals. Clinical research confirms that people who report digestive discomfort after eating bread often do better with traditionally fermented sourdough breads, regardless of gluten content.
So, while chemical additives might not be a major factor, bread-making methods—specifically slow fermentation—might indeed help explain why many people report feeling better after eating bread in Europe.
Hypothesis #3: Glyphosate Residues
Another popular theory points to the herbicide glyphosate, commonly known by the brand name Roundup, which is sometimes sprayed on wheat crops before harvesting to help them dry faster. This practice is more common in North America, whereas it is much less frequent—and more strictly regulated—in Europe. Understandably, this has raised concerns among many people who wonder if glyphosate residues might contribute to digestive or inflammatory symptoms.
Studies that have investigated dietary exposure to glyphosate suggest that residues in food are generally extremely low—far below the levels that have shown effects in animal or cell studies. Additionally, there hasn't been convincing research to date directly linking dietary glyphosate exposure from typical wheat consumption to digestive symptoms or microbiome disruption in humans. While concerns about pesticides are certainly valid from environmental and regulatory perspectives, glyphosate residues in wheat appear to be an unlikely explanation for why people experience fewer symptoms when eating bread in Europe compared to the U.S.
Upon closer examination, it doesn’t look like anything specific about American wheat varieties or processing methods fully explains this phenomenon. But there are still other factors that could offer more insight.
One frequently overlooked aspect is the context in which Americans are consuming European wheat—typically while on vacation. Simply put, many Americans eating baguettes in Paris or pasta in Rome are likely less stressed than when they're quickly grabbing a sandwich during a busy workday back home.When we're more relaxed, our digestive systems often function better.
Europeans also tend to enjoy more leisurely eating, with extended social time at the table, and lower stress environments. So, it might be less about what's different in the bread and more about what's different about the environment.
Portion sizes also tend to be smaller across the board in Europe, and this may also play a role.
When it comes to wheat sensitivity and digestive comfort, the quantity of wheat consumed at a single sitting might actually matter more than the quality or specific characteristics of the wheat itself. Eating larger portions means taking in more gluten, more fermentable carbohydrates (like fructans), and potentially more ATIs, all of which could collectively push someone past the threshold where symptoms occur.
European meals generally feature smaller servings of bread, pasta, and pastries compared to typical American servings. An Italian restaurant, for instance, usually serves pasta in portions roughly half the size of what you'd find in many American establishments. Likewise, bakery products and sandwiches in Europe tend to be smaller. Simply consuming fewer wheat-based foods at one time—regardless of the wheat’s origin—could significantly reduce digestive symptoms.
So while it's tempting to focus on what's "wrong" with American wheat, maybe we also need to consider what’s “right” about European portions and eating style.
None of this matters, however, to those with celiac disease or a true wheat allergy. If that’s you, it doesn’t matter whether the wheat was grown in Kansas or on Mars, or whether you’re eating it at your desk or at a Riviera resort: Those with celiac and wheat allergy need to strictly avoid wheat, no matter what.
If that’s not your situation but you still feel that wheat products cause some issues for you, you could always see whether borrowing some best practices from our European neighbors can make a difference. Here are a couple of tips:
And finally, if certain foods clearly make you feel better or worse, I don’t think you need a double-blind, placebo controlled trial to justify your decision to modify your food choices. However, before we jump to any conclusions or explanations for what is going on, it’s still important to think critically about the science and the evidence. And that’s what I’ve tried to do here.
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Nutrition Diva is a Quick and Dirty Tips podcast. Steve Riekeberg is our audio engineer, Brannan Goetschius provides script editing. Holly Hutchings is the Digital Operations Specialist and Morgan Christianson heads up Podcast Operations & Advertising. Davina Tomlin is in charge of Marketing and Publicity and we get also get indispensable support from Nat Hoopes. Thanks to all of them and thanks to you for listening!