Let’s start with the basics: FODMAPs are small carbohydrates (sugars and fibers) and gluten is a protein! So…the low FODMAP diet is one is which we are paying attention to carbohydrates…along with good nutrition, of course!
There is some overlap between a gluten free diet and a low FODMAP diet. Wheat, Barley and Rye contain both FODMAPs and gluten. But a low FODMAP diet is not necessarily a gluten free diet and a gluten free diet is NOT a low FODMAP diet.
Common FODMAP ingredients found in some gluten free breads, cereals and other gluten free products include: honey, chicory root extract (inulin), soybean or other bean flours, apple or pear juice concentrate, dates, figs, and/or agave.
The low FODMAP diet is not a gluten free diet as traces of gluten found in foods are generally allowed on the low FODMAP diet. Examples of low FODMAP but NOT gluten free ingredients would be traditional soy sauce, which contains small amounts of wheat or wheat starch (a long chain carbohydrate–FODMAPs are small chain carbohydrates).
Yes, you will modify your gluten intake while you minimize wheat, barley and rye on the low FODMAP diet…but you might not completely restrict gluten unless you have celiac disease, non celiac gluten sensitivity or your health care provider has advised you to include the gluten free restriction as part of your nutrition plan.
So…remember choosing a gluten free item at the grocery store doesn’t automatically mean it will be suitable for your low FODMAP diet.
Always read ingredients.
And the winners of the Low-FODMAP 28-Day Plan are Susan R and Jen M! Congrats to both! And thanks for all the wonderful comments, as usual, you guys are the best! 🙂