fbpx

Gluten Vs FODMAPs

It is important to note that a low FODMAP diet is not the same as a gluten free diet, and that gluten itself does not need to be avoided by people who follow a low FODMAP diet. Wheat is a complex grain that contains a variety of molecules including proteins (Gluten) and carbohydrates (Fructans). While these molecules often occur in similar foods, it is only the fructans (the carbohydrate portion of wheat) that needs to be limited on a low FODMAP diet.

image

What is gluten?

Gluten is a protein found naturally in wheat, barley and rye. When someone with coeliac disease eats foods containing gluten, antibodies are released that cause damage to the lining of the small intestine. This effects nutrient absorption, leading to abdominal symptoms (e.g. diarrhoea, cramping or nausea), iron deficiency, osteoporosis, fertility problems and even lymphoma.

What are FODMAPs?

FODMAPs are groups of carbohydrate molecules found in wheat, barley, rye, legumes, milk, sweeteners and certain fruits and vegetables. Since FODMAPs are not absorbed properly in the small intestine they continue along the digestive tract to the large intestine where they are fermented by the healthy bacteria that live there. (link to “What are FODMAPs”).This process is not dangerous and doesn’t lead to health consequences, but in certain people it can cause gut upset such as bloating, pain and altered bowel habits.

What about wheat?

FODMAPs do not cause serious consequences or anaphylaxis. The goal of the low FODMAP diet is to limit FODMAPs enough that gut symptoms are settled. To do this many wheat products need to be substituted. However, it is important to note:
1. There is no need to avoid all wheat or gluten containing foods on a low FODMAP diet.
2. If you do choose gluten free products, you will still need to check the ingredients for high FODMAP items.

Lo-Fo Pantry Flour and Bakery Mixes is made from a GMO-free wheat flour that has been through an all-natural, chemical-free, wet extraction process to lower the amount of Fructans in the wheat. It is independently laboratory tested and proven to be low in all FODMAPs at 100g, making it suitable for all three phases of the low FODMAP diet.
NB: Lo-Fo Pantry products do contain gluten and is not suitable if you have been diagnosed with celiac disease.

Gluten free foods that are high FODMAP Gluten containing foods that are low FODMAP
chick pea flour

chick pea flour

lupin flour

lupin flour

coconut flour

coconut flour

soy flour

soy flour

sorbitol

sorbitol

honey

honey

agave

agave

dried fruit

dried fruit

onion

onion

garlic

garlic

high fructose corn syrup

high fructose corn syrup

fructose

fructose

certain fruits and vegetables

certain fruits and vegetables

Gluten containing foods that are low FODMAP

© Everyday Nutrition Australia 2018

Free Download

Why are Lo-Fo Pantry products low FODMAP?

You may be confused as to how a wheat flour can be low FODMAP. Our Lo-Fo Pantry Flour and Mixes have been though an all-natural chemical-free wet-extraction process. This extra step in the processing effectively washes the Fructans out of the flour enough for it to be low FODMAP at a 100g serve.

View Low FODMAP Recipes right arrow

What is the FODMAP Friendly certification logo?

Lo-Fo Pantry products carry the green FODMAP Friendly logo. This logo is a Registered Certification Trademark that carries strict rules and regulations which have been approved by the relevant regulatory bodies in over 30 countries around the world, including USA and Canada. Any product carrying this logo must have been independently laboratory tested and scientifically proven to be low in all FODMAP groups.

image

If you see a product carrying this logo, you can be assured that it is low FODMAP and suitable for all phases of the low FODMAP diet. Find out more about the FODMAP Friendly certification logo and how it helps you to eat with confidence here. You can also read more about laboratory testing for FODMAP Friendly logo here.

What is a low FODMAP serve of Lo-Fo Pantry products?

The FODMAP Friendly certification logo measures the FODMAP sugars as per the serve size determined by the manufacturer. The serve size of Lo-Fo Pantry products is listed on the nutrition information panel at 100g. FODMAP sugars are also listed in the Nutrition Information Panel on the back of the container.
• You can see that there is <0.1g of polyols, lactose and excess fructose.
• The oligosaccharides are listed as 0.13g per 100g. Well below the cut off for Oligosaccharides of 0.3g per serve as determined by Monash University.

© Everyday Nutrition Australia 2018