Digestive Trouble After Eating Gluten? FODMAPs May Be to Blame
If you experience digestive discomfort after eating foods containing gluten, like bread, pasta, or pastries, you might assume gluten is the culprit. But what if gluten isn’t to blame for your bloating, gas, or stomach cramps? In many cases, it’s not gluten itself but rather FODMAPs that are causing your digestive distress.
What Are FODMAPs?
FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the small intestine. These carbohydrates are naturally present in a wide variety of foods, including grains, vegetables, fruits, and dairy. Common FODMAPs include:
- fructose, lactose, fructans, galactans, and polyols. For people with sensitive guts, FODMAPs can trigger symptoms such as:
- Bloating
- Gas
- Abdominal pain
- Diarrhea or constipation
Gluten and FODMAPs: The Overlap
People who think they’re sensitive to gluten may be reacting to the FODMAPs present in certain grains. Wheat, barley, and rye, for example, contain a type of FODMAP known as fructans. This makes it difficult to pinpoint whether gluten or FODMAPs are the real issue.
A common scenario involves someone eliminating gluten from their diet and feeling better, but the improvement might be due to the reduced intake of fructans rather than gluten itself.
FODMAP Sensitivity vs. Celiac Disease
It’s important to differentiate between non-celiac gluten sensitivity and celiac disease. Celiac disease is an autoimmune disorder where gluten triggers an immune response that damages the lining of the small intestine. This condition requires strict, lifelong gluten avoidance. On the other hand, non-celiac gluten sensitivity involves similar symptoms, but without the autoimmune response or intestinal damage. For people who fall into this category, it might be the FODMAPs in gluten-containing foods causing the trouble.
FODMAP-Rich Foods to Watch Out For
If you suspect FODMAPs might be causing your digestive discomfort, here are some common high-FODMAP foods to consider reducing or eliminating:
- Grains: Wheat, rye, barley, and foods made from these grains (bread, pasta, cereals)
- Dairy: Milk, soft cheeses, yogurt (due to lactose)
- Vegetables: Onions, garlic, cauliflower, mushrooms
- Fruits: Apples, pears, watermelon, stone fruits like peaches and cherries
- Sweeteners: High-fructose corn syrup, honey, sorbitol, mannitol (found in sugar-free gum)
The Low-FODMAP Diet
A low-FODMAP diet, developed by researchers at Monash University, has been shown to reduce symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. This approach involves eliminating high-FODMAP foods for several weeks, then gradually reintroducing them to identify which specific FODMAPs are causing symptoms.
How to Start a Low-FODMAP Diet
- Elimination Phase: Remove high-FODMAP foods from your diet for 4-6 weeks. This gives your digestive system time to reset.
- Reintroduction Phase: Gradually reintroduce FODMAPs one at a time to pinpoint which ones cause symptoms. You’ll test foods like garlic, onions, dairy, and certain fruits during this phase.
- Maintenance Phase: Once you’ve identified your personal triggers, you can tailor your diet to minimize those foods while maintaining a diverse and balanced eating plan.
Should You Avoid Gluten?
If you suspect gluten might be causing issues, consult a healthcare provider to rule out celiac disease before attempting an elimination diet. If celiac disease is ruled out, you may want to try a low-FODMAP diet instead to see if FODMAPs—not gluten—are the source of your digestive woes.
See the full scientific article from The Washington Post.
If you experience digestive trouble after eating gluten-containing foods, FODMAPs could be to blame. While gluten sensitivity is real for some, others may find that their symptoms improve by focusing on reducing FODMAPs instead. By exploring a low-FODMAP diet and understanding your body’s specific triggers, you can find relief and enjoy a healthier, more comfortable digestive system.
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