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 American wheat versus European wheat is much higher. 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 everywhere.
Have you ever heard someone who’s 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?
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 at American wheat versus European wheat.
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,” said Melissa Groves Azzaro, RDN, LD. “So they may not cause issues in those who are gluten-sensitive.”
Good to know: 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. So there may not be a difference between gluten in the U.S. versus Europe.
What are the differences between European and American wheat and 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.
The main types of wheat used in the U.S. and their share of total production are:
Hard Red Winter (HRW) wheat: 40%
Hard Red Spring (HRS) wheat: 25%
Soft Red Winter (SRW) wheat: 15% to 20%
White wheat: 12% to 17%
Durum wheat: 2% to 5%
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 bread, while durum wheat is often used to create semolina and pasta. So, if you have issues tolerating most wheat-based products in the U.S., it’s possible that HRW could be the issue.
Differences in wheat processing
Azzaro pointed out that the vast majority of 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.
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Several countries in Europe have set restrictions on the use of glyphosate in food. The EU has approved the use of glyphosate through December 2033, so it’s still allowed under certain rules. After that, it’ll be reviewed again to determine if it’ll be banned or renewed for continued use.
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.
If you’re living with celiac disease, you must remain on a gluten-free diet for life to avoid major health complications. This same restriction will apply in Europe and other parts of the world. To stay safe, follow your usual eating habits when you’re traveling and eating out.
If you have a gluten intolerance, you may be able to sample foods with gluten in the EU. This is especially true if you know 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 as well as gluten-free snacks like fruit, nut butters, and hummus.
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 the 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.
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.
Frequently asked questions
There’s no one specific reason why your stomach may feel better when traveling in Europe. Consider what you’re eating or doing differently than usual.
Portion sizes in Europe can be smaller, which can make digestion easier. Similarly, perhaps you’re walking around more than usual. Light activity after a meal can also help digestion. If you’re on vacation, you may feel less stressed than usual. There’s a powerful connection between your gut and brain. If you feel mentally relaxed, your gut may feel more relaxed too.
No, there’s not a genetically modified wheat available in the EU. But the EU has authorized some genetically modified crops, like maize, soybean, and rapeseed. There are strict laws that require certain criteria to be met before any genetically modified organism can be sold in the EU, such as:
Risk assessment
Authorization
Traceability
Labeling
These laws apply to all crops, so genetically modified wheat would have to first pass these requirements.
There’s no one specific reason why your stomach may feel better when traveling in Europe. Consider what you’re eating or doing differently than usual.
Portion sizes in Europe can be smaller, which can make digestion easier. Similarly, perhaps you’re walking around more than usual. Light activity after a meal can also help digestion. If you’re on vacation, you may feel less stressed than usual. There’s a powerful connection between your gut and brain. If you feel mentally relaxed, your gut may feel more relaxed too.
No, there’s not a genetically modified wheat available in the EU. But the EU has authorized some genetically modified crops, like maize, soybean, and rapeseed. There are strict laws that require certain criteria to be met before any genetically modified organism can be sold in the EU, such as:
Risk assessment
Authorization
Traceability
Labeling
These laws apply to all crops, so genetically modified wheat would have to first pass these requirements.
The bottom line
If you live in the U.S. and have a gluten sensitivity or gluten intolerance, you may have fewer symptoms with wheat-based foods in Europe. This is likely because of the types of wheat used in the European Union (EU) and how they’re processed. But there’s no guarantee you’ll be able to eat gluten without issues. 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
Association of European Coeliac Societies. (n.d.). Gluten free certification.
Barnett, J. A., et al. (2020). Separating the empirical wheat from the pseudoscientific chaff: A critical review of the literature surrounding glyphosate, dysbiosis and wheat-sensitivity. Frontiers in Microbiology.
Barnett, J. A., et al. (2022). Is the use of glyphosate in modern agriculture resulting in increased neuropsychiatric conditions through modulation of the gut-brain-microbiome axis? Frontiers in Nutrition.
Chung, O. K., et al. (2003). Quality characteristics of hard winter and spring wheats grown under an over-wintering condition. Journal of Cereal Science.
European Commission. (n.d.). Gluten-free food.
European Commission. (n.d.). GMO legislation.
Drugova, T., et al. (2021). Wheat miller and distributor organic wheat quality and quantity requirements. Utah State University.
Eurofins. (n.d.). Current approvals of genetically modified organisms (GMOs) in the EU.
European Food Safety Authority. (2023). Glyphosate.
Geisslitz, S., et al. (2019). Comparative study on gluten protein composition of ancient (einkorn, emmer and spelt) and modern wheat species (durum and common wheat). Foods.
Pure Flour from Europe. (2024). The history of flour and semolina: who invented them? The international project ‘Pure Flour From Europe’ explains all.
U.S. Department of Agriculture, Economic Research Service. (2025). Wheat sector at a glance.
U.S. Wheat Associates. (2023). The wheat marketing year in review.
