Ciao, Bella! How I Ate Pasta in Italy (and Skipped the Bloat)

I can’t believe my time in Italy is wrapping up. This past week has been an absolute dream of cobblestone streets, sun-drenched piazzas, and yes—pasta too! 

Before I left, a few of you slid into my DMs asking, "Kate, how are you going to survive a week of heavy carbs without feeling like a human balloon?" It’s a fair question! Usually, a bowl of cacio e pepe leaves me wanting to change into sweatpants and take a three hour nap.

But I managed to unlock the secret to enjoying authentic Italian pasta daily without the dreaded bloat. Here is exactly how I did it, and how you can too.

The 90/10 Rule: Depositing into the "Health Piggybank"

First, let’s talk mindset. I don't believe in restricting myself while traveling, but I also don't believe in throwing all my hard work out the window. That’s where my 90/10 rule comes in.

How it works: 90% of the time, when I am at home and in my usual routine, I eat a very intentional, clean, and healthy diet. I treat those healthy days like deposits into a piggybank.

Because my body is well-fueled and balanced from my routine at home, I have that remaining 10% saved up to spend exactly how I want when I travel. No guilt, no stress, just enjoying the local culture. Italy was funded entirely by my healthy piggybank!

My 4 Golden Rules for Pasta Without the Bloat

It’s not just what you eat, it’s how you eat it. The Italians have a beautiful relationship with food, and by adopting a few of their habits, I stayed energized and bloat-free all week.

1. Carbs are for Daylight

I completely swapped my schedule and ate my pasta during the day instead of at night. Having a heavier meal at lunch gives your body hours to break down the complex carbohydrates while you’re active. By the time I went to bed, my digestion was completely settled, leading to much better sleep.

2. Think Italian Portions, Not American Portions

In Italy, pasta is typically served as a primo (a first course), not a massive, mountain-sized entree. The serving sizes are naturally much smaller and more intentional. I savored every bite of a perfectly portioned dish rather than overeating.

3. Always Pair with Protein

I never eat naked carbs. To keep my blood sugar from spiking (which leads to that sluggish, bloated feeling), I always made sure to have meat either mixed into the pasta or served right after it as a secondo. A side of grilled chicken, beef, or local seafood keeps digestion slow and steady.

4. The Post-Pasta Passeggiata

In Italy, it’s a cultural tradition to take a slow stroll after a meal, called a passeggiata. After every lunch, I spent at least 20 to 30 minutes walking around the city. This light movement is a game-changer for digestion and helps clear glucose from your bloodstream immediately.

Final Thoughts from Italy

Traveling is about making memories, not stressing over a menu. By using the 90/10 rule and making a few smart tweaks to how I enjoyed my meals, I got to experience the best food in the world while still feeling amazing in my skin.

Now, excuse me while I go pack my bags—and maybe sneak one last espresso before my flight!

Arrivederci, Italia!

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