Many people notice that they feel significantly better consuming foods like dairy, grains, and sweeteners in Europe than they do in the United States. This isn’t just anecdotal, there are clear, science-based reasons for these differences. Below is a summary of key factors and practical solutions for each category.

Artificial Sweeteners

Why They Can Be Problematic

Artificial sweeteners such as aspartame, sucralose, saccharin, and even plant-derived stevia can trigger immune, metabolic, and gut-related reactions in sensitive individuals. Key issues include:

  • Immune and inflammatory responses: Some bodies treat artificial sweeteners as foreign, triggering cytokine release and flu-like symptoms.
  • Gut microbiome disruption: Non-nutritive sweeteners can alter gut bacteria composition, causing immune activation, gas, or systemic inflammation.
  • Metabolic and neurological effects: Breakdown products (like phenylalanine from aspartame) can influence neurotransmitters and inflammatory pathways.
  • Mast cell activation: In some people, sweeteners cause histamine release, leading to systemic symptoms such as fever, body aches, or headaches.

Healthier Options

  • Avoid artificial sweeteners entirely and use minimal amounts of natural sweeteners like raw honey, pure maple syrup, or date sugar if tolerated.
  • Monk fruit extract (pure, without erythritol or additives) is often better tolerated.
  • Focus on whole, unsweetened foods and reduce overall sweetness preference, which can lower sensitivity over time.

Dairy Products

Why U.S. Dairy Can Be Harder to Digest

Many people who react to dairy in the U.S. can consume it without issue in Europe. Differences include:

  • A1 vs. A2 beta-casein: Most U.S. dairy cows (Holstein) produce A1 beta-casein, which breaks into BCM-7, a peptide that may irritate the gut. Many European cows produce A2 beta-casein, which is easier to digest.
  • Processing differences: U.S. dairy is often ultra-pasteurized and homogenized, altering protein structure and removing natural enzymes.
  • Feed and additives: U.S. cows may receive grain-heavy diets, growth hormones, or antibiotics, affecting milk composition. European regulations restrict these.
  • Additives and colorants: Many U.S. cheeses contain dyes (like annatto) and preservatives. European cheeses usually use minimal, traditional ingredients.
  • Aging and fermentation: Traditional European methods break down lactose and proteins, improving digestibility.

Better Dairy Options in the U.S.

  • A2 milk products: Look for brands labeled “A2” (e.g., Origin Milk, Alexandre Family Farm, or Jersey cow milk).
  • Sheep or goat cheeses: Naturally A2 and often easier on digestion.
  • Imported European cheeses: Such as Parmigiano-Reggiano, Comté, or aged Gruyère.
  • Artisan farmstead cheeses: Made with minimal ingredients (milk, cultures, salt, rennet) and no additives.
  • Grass-fed dairy products: From cows raised on pasture (e.g., Kerrygold butter and cheeses) tend to be closer to European quality.

Grains and Bread

Why U.S. Bread and Grains Are Often Harder on the Body

Many people who feel “gluten sensitive” in the U.S. have no issues with bread in Europe. Several key differences explain this:

  • Wheat genetics: U.S. wheat is heavily hybridized and has higher gluten content with altered protein structures. European or heritage grains tend to be less inflammatory.
  • Glyphosate residues: Pre-harvest use of glyphosate in the U.S. can leave residues that damage the gut lining. This practice is banned or restricted in most of Europe.
  • Fermentation practices: Quick-rise yeast and short fermentation times in U.S. bread leave gluten and sugars intact. European bread is often fermented for 12–48 hours with natural sourdough cultures, which pre-digest these components.
  • Additives and conditioners: U.S. breads often include added gluten, dough conditioners, and enzymes, many of which are restricted in Europe.
  • Microbiome impact: Traditional sourdough fermentation introduces beneficial microbes that aid digestion.

Healthier Grain and Bread Options in the U.S.

Sourdough breads with long fermentation times: Choose artisan sourdough made with natural starters and fermented for at least 24 hours.

  • Heritage or ancient grains: Look for breads made from einkorn, emmer, spelt, or Red Fife wheat.
  • Organic grain products: Reduce glyphosate exposure by choosing certified organic flour and bread.
  • Locally milled flour and small-batch bakeries: These often mimic European methods and grain choices.
  • Whole-grain sourdough pasta and crackers: Made with natural fermentation and without chemical conditioners.
  • Bakeries using traditional European techniques: Examples include Mediterra Bakehouse, Barrio Bread, and Seylou Bakery.

The differences in how the United States and Europe grow, process, and regulate food can profoundly affect how our bodies respond. Artificial sweeteners, dairy, and grains in the U.S. often undergo more intensive processing, include more additives, and are produced with less traditional methods — all of which can contribute to inflammation, gut irritation, and sensitivities.

However, it’s possible to recreate much of the European food experience in the U.S. by being selective:

  • Choose whole, natural sweeteners over artificial ones.
  • Buy A2 dairy, sheep or goat cheeses, raw or minimally processed milk, and grass-fed products.
  • Opt for heritage grains, long-fermented sourdough breads, and organic, additive-free bakery items.

Making these changes can significantly improve digestibility, reduce inflammation, and restore the sense of “food freedom” that many people experience abroad.