Noba

Think again!

While it is true that gluten-free products do not contain wheat, this does not necessarily mean that they do not contain other high FODMAP-ingredients.

Gluten is a protein, and can therefore not be high in FODMAPs since FODMAPs are short-chain carbohydrates. The reason wheat is high in FODMAPs is not due to gluten but because of its fructan content. Fructans are naturally present in wheat, as well as in other foods such as dates, onions, and garlic.

In other words, following a low FODMAP diet does not automatically require you to eat gluten-free*.

A great example of this is sourdough bread made from wheat or spelt. Despite containing gluten, it can be low FODMAP because the fermentation process reduces the fructan content, making the bread easier to digest (in limited amounts).

A note on sourdough bread: Be aware that many commercially produced sourdough breads contain added yeast in addition to sourdough starter. This often means that the fermentation process has not been long enough to sufficiently reduce the fructan content. As a result, many sourdough breads are classified as high FODMAP in the app. However, bakeries that make bread from scratch may produce pure sourdough bread that is low in FODMAPs. We recommend that you ask your local bakery to make sure it is made from 100% wheat and/or spelt flour and only sourdough!

That being said, many gluten-free products are indeed low in FODMAPs, but this is not always the case. Gluten-free products that contain gluten-free flours can be both low FODMAP and high FODMAP depending on the flour. ✅ Some gluten-free flours that are low in FODMAPs include: rice flour, buckwheat flour and corn flour.

• Rice flour
• Buckwheat flour
• Corn flour

❌ Some gluten-free flours that are high in FODMAPs include:

• Chickpea flour
• Amaranth flour
• Soy flour

Furthermore, gluten-free products may contain other high FODMAP-ingredients such as polydextrose, chicory, sorbitol, and fruit concentrates.

Therefore, it is essential to check the ingredient list of gluten-free products to ensure they do not contain high FODMAP ingredients, even if wheat or other gluten-containing flours are absent.

💡 We hope this clarifies your questions about gluten and the low FODMAP diet!

*The exception, of course, is if you have celiac disease in addition to IBS, in which case you must follow a strict gluten-free diet.

Further reading:

• Wheat on the FODMAP diet
• Updated Assessment of Spelt Flour
• Hidden FODMAPs in Gum and Mints