Gluten in Europe vs. the US: Why You May Tolerate Them Differently
Key takeaways:
You may have heard that some people with a gluten intolerance can eat gluten-rich foods in Europe that they wouldn’t be able to eat in the U.S.
Experts think the concentration of gluten in wheat that’s used in the U.S. is much higher than wheat grown in other countries. But so far, there isn’t enough evidence that it’s safer to eat gluten in Europe.
If you have a gluten sensitivity, trying gluten products in Europe still comes with a risk. If you have celiac disease, you should avoid gluten anywhere.
Table of contents
Have you ever heard someone who is gluten intolerant say they can’t eat bread in the U.S.? But when they go abroad, they can indulge in baguettes, pizza, and pastries galore?
This statement may sound strange. But many people report fewer symptoms of gastrointestinal (GI) discomfort after enjoying these treats in Europe compared to the U.S.
So, what’s the deal? Is there really a difference between the gluten in wheat grown in the U.S. versus wheat grown in Europe? Let’s take a closer look.
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Is gluten actually different in Europe?
Possibly. Some experts argue the concentration of gluten in wheat-based foods is much higher in the U.S. than elsewhere. This could be why some people experience fewer symptoms after consuming baked goods and pastas abroad.
“Wheat grown in the U.S. [tends to be] higher in gluten, whereas there are several more varieties of wheat grown in Europe that are lower in gluten. So they may not cause issues in those who are gluten-sensitive,” Melissa Groves Azzaro, RDN, LD, told GoodRx Health.
Also keep in mind that both the U.S. and Europe import wheat from other countries. This means there’s a chance you’re eating products made from the same type of wheat no matter where you travel. In which case, there may not be a difference between gluten in the U.S. versus Europe.
What are the differences between European and American gluten?
There are two main differences: the type of wheat used and its gluten content as well as the processing and manufacturing methods.
Differences in types of wheat
As Azzaro pointed out, the main type of wheat produced in European countries is different than what’s produced in the U.S. And each type of wheat has a different gluten concentration.
According to the U.S. Department of Agriculture, the main types of wheat used in the U.S. include the following:
Hard Red Winter (HRW) wheat, making up 40% of total production
Hard Red Spring (HRS) wheat, making up 25%
Soft Red Winter (SRW) wheat, making up 15%
White wheat, making up 15%
Durum wheat, making up 2% to 5%
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HRW wheat is the main type of wheat used in the U.S. HRW and HRS wheat are both rich in protein. This indicates that they both have a higher amount of gluten, especially when compared to the soft wheat used more often in Europe.
In the European Union (EU), soft wheat is primarily used to make flour and breads whereas durum wheat is often used to create semolina and pasta. So if you have issues tolerating most wheat-based products stateside, it’s possible that HRW could be the issue.
Differences in wheat processing
Azzaro pointed out that most wheat in the U.S. is conventionally produced, meaning it may contain herbicides. This could include glyphosate. Azzaro said that this synthetic herbicide may disrupt the gut microbiome, causing GI issues in some. It could also be the reason why some people experience gluten intolerance-related issues.
Several countries in Europe have set restrictions on the use of glyphosate in food. Starting December 15, 2023, the chemical will be completely banned in the EU. This means wheat produced in the EU won’t contain the herbicide.
Should you try gluten in Europe if you have celiac disease or a sensitivity?
It’s still best to not risk eating gluten products in Europe.
Those living with celiac disease must remain on a gluten-free diet for their entire life to avoid major health complications. This same restriction will apply in Europe and any other country. Follow your usual best practices when you’re traveling to stay safe.
Those who are gluten intolerant may be able to sample foods with gluten in the EU. This is especially true if you have a handle on what causes your gluten sensitivity.
“With gluten sensitivity, it's often occurring because something else is off in the body,” Azzaro said. “If the root cause is addressed, it may be possible to tolerate gluten in moderation in the future.”
Working with a registered dietitian to help figure out the possible root cause of your gluten intolerance may help.
How can a person with a gluten sensitivity or celiac disease manage in Europe?
There are many ways you can enjoy Europe’s food while avoiding gluten.
“I always recommend that those who have to eat gluten-free focus on foods that are naturally free of gluten,” Azzaro said. This includes foods such as legumes, potatoes, and other starchy vegetables.
There are also gluten-free seals you can look for on products in Europe. Products that have a seal contain a maximum of 20 ppm gluten, if not less. The most common seal in the EU is a Crossed Grain Trademark from the Association of European Coeliac Societies. It’s also a good idea to check the ingredients list for wheat or other gluten-containing foods.
If you can, try to avoid highly processed gluten-free substitutes such as:
Bread
Pastas made with corn
Cookies
Crackers
These substitutes may be free of gluten. But they also may include excess sugar and lack core nutrients.
The bottom line
Those with a gluten sensitivity or gluten intolerance may have less symptoms with wheat-based foods in Europe. This is likely because of the types of wheat used in the EU and how they’re processed. But this isn’t a guarantee. So when you’re traveling, your best bet is to stick to foods that are naturally gluten-free. And if you have celiac disease, you should always avoid eating anything with gluten.
Why trust our experts?
References
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