Gluten-free does not always mean FODMAP free and Gluten is not a FODMAP! You’ll find gluten-free foods that work well on a low-FODMAP diet, but not all of them are FODMAP free!
PATSY CATSOS, MS, RDN, LD – GLUTEN & WHEAT
According to Registered Dietitian Patsy Catsos, “Sometimes people have bad reactions to one of the many proteins in wheat. Examples? Gluten is the wheat protein that causes the symptoms of celiac disease. Celiac disease can cause gas, bloating, abdominal pain, constipation or diarrhea, but symptoms aren’t necessarily limited to the gastrointestinal (GI) tract.
“Wheat, barley and rye also contain certain carbohydrates, fructans, which can cause IBS symptoms for some people. Fructans are a type of dietary fiber, one of the FODMAP carbohydrates. Because the US diet revolves around wheat, it’s by far the biggest food source of fructans for Americans. It’s not hard to see how much overlap there is between a gluten-free diet and a lower-FODMAP diet.
“If you have celiac disease and already eat gluten-free, but still suffer from gastrointestinal complaints, FODMAPs may be to blame. Especially early in your diagnosis, before intestinal healing is complete on your gluten-free diet, you may be prone to poor absorption of lactose, fructose and sorbitol. Once you have been gluten-free for a long time, your ability to tolerate foods containing these carbohydrates may improve a good deal.
WHAT TO WATCH OUT FOR
As an example, if you are trying out the Low Fodmap Diet and want to buy some gluten free bread – just make sure it doesn’t have FODMAPs ingredients like these: honey, agave, chicory root extract (inulin), soybean or other bean flours (like garbanzo), apple or pear juice concentrate, dates, figs.
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