How to Eat Like a European

Have you ever traveled to Europe and noticed most of your stomach issues have gone away? You could have all the pasta, gelato and cheese your heart desires, but upon your return to the States, your gut problems seemingly come back. This phenomenon is, unfortunately, quite common.

Gut health is everything and is the foundation of the health of your organs, as many diseases begin there. Most people don’t know that many of our foods contain ingredients and preservatives that throw off our gut biome, increase inflammation and trigger food sensitivities, many of which are banned or have warning labels in other places worldwide, including Europe.

A lot of companies in America grow their products with the intention of maximizing their profits without considering the long-term health effects. The healthcare system then reinforces this agenda by slapping a bandaid on sickness with antibiotics or medications that end up causing more long-term issues instead of healing the root of the problem: the gut.

We understand that being able to afford healthier food in America is a privilege and can get expensive. It is the unfortunate reality that if it’s not the cost of food, your health is the cost. But if you live in America, there are things we can do to take our health into our own hands, even if it’s the little things or simply knowledge.

Continue reading to learn how to eat like a European through the Mediterranean diet and adopt healthy habits to heal your body.

The Mediterranean diet

Although the Mediterranean diet is called a diet, it is much more sustainable in the long run than an actual diet. It is a lifestyle based on the habits of those in Southern European countries like Italy, Spain and Greece. It emphasizes the importance of eating fresh fruits and vegetables, whole grains, fish, olive oil, nuts, seeds, eggs, legumes, lean meats and healthy fats. These foods are rich in antioxidants, vitamins, minerals and fiber, which help reduce inflammation and the risk of cancer, heart disease and diabetes. They also increase the good bacteria in the gut.

A good rule of thumb to follow when grocery shopping is to shop the perimeter of the grocery store for raw foods and avoid the processed foods in the middle. No matter how delicious they are, processed foods lack nutritional value, even if they are marketed to do so. They are filled with ingredients and chemicals the human body was not designed to digest.

Foods and ingredients to avoid

Food dyes (blue #1, blue #2, green #3, orange b, red #2, red #3, red #40, yellow #5, yellow #6)

Food dyes are commonly found in sports drinks, colored beverages, candy, cereal, packaged meats, gelatin-based products, cosmetics, etc. Some of these dyes are recognized as carcinogens and can cause nerve damage/reduced nerve development, hyperactivity, genotoxicity and tumors.

Added sugars/high fructose corn syrup

Compared to regular sugar, HFCS is cheaper and sweeter but is also absorbed quicker. Eating excess simple sugars can cause significant damage to your body through insulin resistance, diabetes, dementia, increased bacteria production, high cholesterol levels and liver damage. The liver removes sugar from your bloodstream; when it’s overwhelmed with sugars, the bloodstream stores it as fat. Even if the fat is not visible to the eye, visceral or organ fat is still possible and is much more dangerous than subcutaneous fat.

Additives/preservatives/natural flavors (potassium bromate, titanium dioxide, azodicarbonamide, propylparaben)

These additives are found in a majority of prepackaged items, including but not limited to muffins, ice cream, canned fruit, bread, trail mix, pudding, pizzas and pancake syrup. They are linked to hyperactivity, insomnia, dementia, digestive disorders and even some cancers.

Seed oils (vegetable, canola, sunflower, flaxseed, etc.)

Initially, these oils were considered to be toxic waste, but due to affordability, the West adapted these ingredients into our foods. These oils aren’t just in processed foods but are also used in cooking, especially at most restaurants. Many studies show seed oils contain inflammatory linoleic acid that causes heart disease, cancer and dementia and decreases neurotransmitters such as endocannabinoids in the gut that aid in essential nervous functions. Europeans do not use these oils; instead, they drown everything — from salads to pasta — in olive oil.

Gluten:

Although gluten is not banned in Europe, it is one of the biggest triggers of inflammation within the body, and many individuals have sensitivities to it. In Europe, the wheat grown is soft, whereas in America, we grow primarily hard wheat. Soft wheat contains less gluten than hard wheat, but hard wheat is mass-produced for a cheaper price. You can still enjoy your pasta and bread, but opt to make them from scratch or buy whole-grain alternatives.

Make time for your food: Cook your meals slowly and sit dowN

No matter how much we love dropping $30 on Uber Eats or trying new restaurants, it is not the healthiest option for us or our bank accounts. Europeans take pride in cooking and the process; it is considered an art form for them. European culture emphasizes the time spent in the kitchen and at the table, whereas in America, we are focused on convenience and instant gratification.

Cooking helps you know exactly what you are eating, as you have complete control over the ingredients and nutritional value you put into each dish. There are plenty of ways to still enjoy food and treats you love, such as bread, ice cream or pancakes by cooking/baking them from scratch at home. Preparing food with care can be meditative and healing, as it encourages you to slow down and unwind at the end of a crazy day. Even if cooking isn’t your thing, there are ways to make it more entertaining, including trying new recipes or using it as a way to bond with friends and family.

Sitting down allows you to savor the meal you just created. In places like Italy and Spain, people often take their time eating and spend an hour to two having a multi-course meal multiple times a day. Additionally, they eat much smaller portions, which promotes intuitive eating and allows your brain to keep up with your stomach. You can always go back for seconds, but overeating causes more harm than good, as your body can only handle so much food at once.

Move your body after a meal

Europeans are constantly walking, whether it be to school, the grocery store or work. It helps that most cities in Europe are walkable while Americans have to take a car, but going for a light walk in your neighborhood after a meal helps improve your health by stabilizing blood sugar and stimulating the stomach and intestine, resulting in improved digestion and bloating. In addition, walking boosts your metabolism and reduces cortisol levels.

Even if you don’t see the side effects of these ingredients on your eating habits today, they manifest and show over time. It’s crucial to understand that what you eat and how that determines your health in the future. Always research, stay informed and be vigilant about what you consume. You don’t have to live in Europe to eat and live like a European. Starting your journey for healing your body and gut is just a few changes away.

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