• franceswalker@thefoodinto

Low FODMAP does not mean gluten free


Small amounts of wheat provide important nutrients for the gut microbes while on the Low FODMAP diet

Do you have to go gluten free on the Low FODMAP diet. This is a really confusing area for a lot of people.


The answer is a lot of NO but a little bit of YES.


NO: because you can have small amounts of wheat

Wheat is high in the FODMAP called fructans so a Low FODMAP diet means that the amount of wheat in the diet needs to be reduced.


Note that the main word here is REDUCE- not eliminate. And also, it is the fructans (carbohydrate) that is being targeted here, not the gluten.


In fact it is good to include wheat in your Low FODMAP diet in small serves because wheat is a great prebiotic for our gut microbes- especially if it is more wholegrain than refined.


The following wheat foods are low FODMAP for the following serves. Just keep 3-4 hours between wheat serves to avoid a build up pf FODMAPs in the gut.


One slice bread is Low FODMAP

Normal wheat bread is Low FODMAP for 1 slice (25g)- make it grainy or wholemeal to give your microbes the nutrition they need to thrive. Keep normal bread crumbs to this serve size in a sitting- should be enough to crumb your chicken.


And of course, wheat sourdough is low FODMAP for 2 slices. Sourdough is not gluten free but is low in FODMAPs as the traditional sourdough methods reduce the fructan content. Be careful not to buy 'sourdough style' sourdough- it needs to be proper sourdough.



Two wheat crackers are Low FODMAP

A small serve of normal wheat biscuits (two) is low FODMAP. Choose grainy/wholemeal over the more processed ones as better to always choose the higher fibre alternatives for a healthy gut.


1-2 slices of Mountain bread

Mountain bread is so thin that 1-2 wraps qualify as low FODMAPs. Start with one wrap and increase to 2 as tolerated.


1/2 cup normal pasta is Low FODMAP

Wheat pasta is Low FODMAP for only 1/2 cup which is only really a mouthful. That is why people generally go for the gluten free pasta, to provide enough for a decent pasta meal. Maybe mix in 1/2 cup of normal pasta so you are are not missing out on the prebiotic benefits of wheat.


Oats are Low FODMAP for 1/2 cup

Oats do not technically contain gluten but do contain avenue which is a cousin of gluten. People with Coeliac Disease may have to avoid oats but for others, 1/2 cup of oats is a welcome addition to the Low FODMAP diet.


NO: check out the new Low FODMAP wheat products

New FODMAP innovations means processing methods can be used to reduce the fructan content of wheat to produce wheat products that are low in FODMAP.


Wheat flour that is low in the FODMAP fructans

Just replace your normal flour with this wheat based flour that has been modified to reduce the FODMAP content. Still contains gluten but low in fructans. A 100g serve is low in FOMAPs.


Baker's Delight lofo range

Baker's Delight have been busy adding to their Low FODMAP range of wheat products including bread, rolls and pizza bases.


There are other wheat based Low FODMAP breads that have been Low FODMAP certified such as Alpine breads.


Watch this space as new reduced FODMAP wheat products come onto the market.


YES: due to a lack of alternatives

Until low fructan version of wheat pasta, wheat breakfast cereals, wheat savoury and sweet biscuits and other wheat products such as crumpets and muffins are available, gluten free versions are the best option for the moment.


No doubt this will change.


If choosing a gluten free food as part of the Low FODMAP diet- do check to see there are no sneaky other high FODMAP ingredients creeping in!


YES: if you have Coeliac Disease

If you have Coeliac Disease and following the low fODMAP diet, or feel you have a gluten sensitivity, then gluten free versions do need to be chosen.


Some people with gluten sensitivity can tolerate small amounts of gluten- your personal threshold will be unique to you but often do not have to avoid the very small amounts of gluten like you do with Coeliac Disease.


If you require a gluten-free or wheat free diet in addition to the Low FODMAP diet, working with a Specialised Dietitian is really important to ensure you are choosing a variety of alternative fibres to maximise gut health.

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Frances Walker

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franceswalker@thefoodintolerancedietitian.com.au

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