• Many people with gluten or lactose sensitivities find foods easier to digest abroad.
• European and Asian diets often rely on softer wheat, sourdough fermentation, and low‑lactose cheeses, which can be gentler on the gut.
• Increased activity, slower meals, and a more relaxed mindset while traveling may also play a key role in improved digestion.

If I could have a magic power, I would likely not choose flight or mind-reading, but rather that I could eat gluten without any stomach-related drama. So color me surprised that I developed this very superpower on my last few trips across the pond, where I found I could suddenly tolerate fresh Italian pasta, Japanese fried chicken, and crusty French baguettes without my usual stomach pain.

I related my experiences to my other gluten-intolerant friends (plus a few who are lactose-intolerant for good measure), and they repeated similar experiences. What was this witchcraft, I wondered? I decided to consult a few dietitians to investigate why it seems a magical spell is cast over my digestive tract when I’m prancing around outside the States. Turns out it’s definitely not magic, but there are plenty of reasons why one can more easily digest certain foods when traveling.

The Wheat Is Completely Different

Yes, the wheat used in the U.S. and the varieties grown in Europe and elsewhere are actually different breeds altogether, according to dietitian Melanie Murphy Richter, M.S., R.D.N. They’re more cousins than sisters—hard red winter wheat is the predominant variety of wheat grown in the U.S., while European countries rely mostly on soft red winter wheat and durum wheat. Unsurprisingly, hard red winter wheat has a higher gluten content than soft winter wheat, making it likely harder to tolerate and digest for all of us gluten-sensitives out there.

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More Fermentation, Fewer (Tummy) Problems

Fermentation has long been praised for its benefits on gut health, and you’re more likely to encounter these benefits when leaving the U.S. for more fermentation-savvy countries in Europe and Asia, which have long-held fermentation traditions spanning many generations. That same fermentation can often allow for more ingredients to be tolerable, as well. For example, Richter tells Delish that practices such as sourdough fermentation are more common abroad, which can help improve digestibility.

The varieties of dairy products available abroad are often easier to tolerate for lactose-intolerant folks, too. Dietitian Amy Goldsmith, R.D.N., L.D.N., says that many European countries place greater emphasis on fermented dairy products, which have positive effects on the gut microbiome and are naturally low (or no) lactose (as is the case for highly aged cheeses like Parmigiano Reggiano). On top of that, many of the more popular cheeses in Europe are naturally low-lactose (and often fattier, which aids in digestion) goat and sheep milk, like Spanish Manchego, Italian Pecorino, as well as all the many French chèvres.** **

The U.S. Isn’t As Strict About Food Regulations

As you might expect, food regulations are much stricter in countries with well-protected heirloom varieties (as is the case in France and Italy), while Europe predominantly bans ingredients such as artificial dyes, pesticides, certain preservatives, and additives that are still allowed in the U.S. “For example, growth hormones in dairy or bromates in bread flour are prohibited in Europe,” says Richter, noting that bromates (namely potassium bromate), which are commonly found in American bread products, have been found to cause digestion issues (like nausea, vomiting, diarrhea) and, along with more chronic conditions such as cancer.

Less Loafing Around

While you might be enjoying a loaf of Italian bread, you are also likely doing more than just loafing around on vacation as you take in sights and are generally more active. “Movement is such a simple but underrated tool for digestion,” says Richter, who adds that being active increases blood flow to digestive organs, helps regulate blood sugar, and can help reduce inflammation, all of which helps support our gut and can explain why some foods might be easier to tolerate in other countries. “Plus, when we’re traveling, we tend to be more relaxed, enjoy meals at a slower pace, and walk more—this all supports better digestion, adds Richter. “It’s a good reminder that digestion isn’t just physical—our mindset plays a big role too.”

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And if you do still have stomach issues? There are plenty of ways to feel better and keep enjoying your vacation...

Feeling Post-Baguette Regret?

If your stomach is not happy after that big bowl of carbonara, there are tools and techniques you can keep handy, according to the dietitians, such as bags of ginger and peppermint tea, peppermint supplements (like IBGard), food enzymes (like Fodzyme), and staying hydrated. On the brightest side, there are often so many more substitutions available abroad, which means you can still have all your favorites, sans gluten—I once had a gluten-free Big Mac at a Portuguese McDonald’s of all places.

And if you find yourself becoming more curious about your own intolerances, all the dietitians I chatted with extolled the value of keeping a food journal to track symptoms and reactions. Dietitian Amanda Sauceda, M.S., R.D., says there are two main things to note in your journal: how much and how often you ingest a particular food.

“When looking at your food journal, pay attention, as you may discover that eating the same food for breakfast every day might actually be the suspect,” adds Sauceda. “Sometimes we may think a food we have all the time might not be the problem, but it actually could be.” Sauceda also mentions that food sensitivities don’t always need to be completely avoided and eliminated from a diet. “In fact, elimination can backfire, and your diet can get smaller, which is worse for the gut and your overall health.” If you have any concerns that you might be dealing with a food intolerance or sensitivity, consult a doctor or dietitian before starting any elimination diet.

That being said, anyone who suffers from Celiac disease or any other life-threatening food-related allergies and illnesses (intolerances are not the same as allergies) should always refrain from eating these foods, whether you’re on vacation or at home.