Is gluten in bread different in Europe?
What do you think about when we say “Euro summer?”
The Amalfi coast? Aperol? Burrata pasta? Reduced bloating…?
If you have ever come back from a European holiday wondering why your belly behaved itself, you’re not alone. Many people report that they can eat their IBS trigger foods, such as bread and pasta, while in Europe without triggering their usual IBS symptoms. This means going on holiday without any bloating, less fatigue and no making best mates with the toilet after eating a baguette.
Let’s explore some theories as to why so many people say they feel better eating wheat products abroad compared to at home.
Oh and FYI before we dive in, we are specifically talking about eating gluten for people with IBS and non-coeliac gluten sensitivity.
Unfortunately for our coeliac divas, I see you (I am you), but it’s a strict gluten-free life for us, always.
What is gluten?
First things first, let’s make sure we’re all on the same page. Gluten is a protein found in wheat, rye, barley and oats. It gives bread it’s beautiful structure and elasticity.
Gluten & IBS
People with IBS often report that following a gluten-free diet improves their symptoms. Originally, non-coeliacs who found relief from their digestive symptoms when following a gluten-free diet were thought to have non-coeliac gluten sensitivity. This is a debated topic, as research is now pointing towards FODMAPs, rather than the gluten as the trigger for these individuals.
Is European bread different?
So, back to our original question. Is the gluten in bread and pasta different in Europe compared to Australia?
Theory One: Same-same but different wheat.
European bread is usually made using “soft” wheat, which naturally contains less gluten compared to Aussie bread which is made of “hard wheat.” For those who are sensitive to gluten, this might mean less ✨digestive drama✨.
Theory Two: Longer fermentation.
What’s one of the biggest differences between European bread making and Australian bread making? Time.
Many bakeries in Europe use traditional and long fermentation methods. These methods allow more time for yeast and bacteria to breakdown fermentable carbohydrates found in wheat. This means that the fermentation occurs in the bread processing and not in your belly triggering bloating and gas.
Theory Three: The Euro trip effect.
Say hello to our friend, the gut-brain axis 🤝 Stressing less on holiday could be contributing to improved IBS symptom management. Walking more, stressing less and taking longer to eat your meals can all contribute to improved IBS outcomes. If only we could get doctor referrals to go on a European holiday (should we start a petition to make this happen??).
How can I improve my bloating at home?
Sad that the holiday is over? Same. But there are a few strategies we can use to mimic the bloat-free life you had abroad.
Low FODMAP strategies: If you have IBS, there is a very good chance you are reacting to FODMAPs and not gluten. The FODMAP present in wheat is called “fructan" and is found in bread and pasta. The fermentation that takes place during sourdough processing helps to reduce the presence of fructan and is often much better tolerated by people with IBS. So, swapping to a sourdough bread may help to improve your bloating.
As with anything, it is possible to have too much of a good thing. A low FODMAP serve of sourdough is 2 pieces of spelt sourdough. Sticking to this serve size will help you to keep things low FODMAP.Stress management (but make it specific to the gut): Employ strategies that help to soothe your gut-brain connection to keep stress induced symptoms of IBS at bay. This might involve practising mindfulness, diaphragmatic breathing and downloading apps such as Nerva to support you with self-facilitated gut-directed hypnotherapy. A relaxed mind, usually means a relaxed gut.
Gentle movement: When we go on holiday we tend to walk everywhere. This gentle movement can support healthy digestion. Challenge yourself to walk more regularly now that you’re home. This might mean parking further away from the shopping centre or walking to the bus stop.
If symptoms persist, talk with your specialist gastrointestinal dietitian (hi, that’s me!).
The bottom line?
Different European processing methods and lifestyle factors are more likely to contribute to improved bloating while you’re abroad. If you have IBS and love bread (you have excellent taste), the right sourdough loaf closer to home might sit just as well in your gut as it did while you were overseas.
This blog article was written by Michelle Keaughran.
Accredited Practising Dietitian and Sports Dietitian.
Director of The Digestion Co.
Inspired by her own experience of being diagnosed with coeliac disease, Michelle has dedicated her career to help others manage coeliac disease and food intolerances.
