You may be wondering “Can I eat gluten on the low FODMAP diet?⁠” On Instagram @AndreaHardyRD, I talk all about whether or not gluten is considered safe for the low FODMAP diet and which breads are FODMAP friendly.

The Low FODMAP diet is not a gluten free diet. 🥖⁠⁠

The Low FODMAP diet is focused on reducing fermentable carbohydrates; gluten is a protein that most of us can digest without any problems (celiac and those with non-celiac wheat sensitivity)⁠⁠
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Since the Low FODMAP diet is already hard enough, adding additional restrictions, like worrying about gluten free, can add additional overwhelm! ⁠⁠
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In fact, there is still small amounts of wheat you can consume on the Low FODMAP diet, like 1 slice of white bread, 5 saltine crackers, or half a cup of pasta. It’s not a lot, but what it does show you is the DOSE matters when it comes to FODMAPs! ⁠⁠
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Are all gluten free products low FODMAP?

Another big gap I see is that patients assume ALL gluten free products are inherently Low FODMAP. Some gluten free products have high FODMAP ingredients, so be sure to check the label for things like vegetable juices added for colours, inulin and chicory often added to improve GF bread texture, or flours that might gluten free, but aren’t Low FODMAP, like coconut flour.⁠⁠

What about Fermented Sourdough? Is it low FODMAP?

IBS and #FODMAP misconception: the Low FODMAP diet is NOT inherently a gluten free diet!⁠⁠
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Many gluten free products are lower in FODMAPs – and so I’ve seen people ‘jump’ from:⁠⁠
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*the Low FODMAP diet must be gluten free >⁠⁠
to⁠⁠
* therefore Low FODMAP breads must also be gluten free!⁠⁠
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REALLY understanding the difference can help you to feel more empowered in your food choices, and less worried about wheat! ⁠⁠

⭐Back to Basics⭐⁠⁠

FODMAPs are fermentable carbohydrates, whereas gluten is a protein. ⁠⁠
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The Low FODMAP diet reduces these types of carbs to reduce digestive distress. ⁠⁠
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The fermentation process of making sourdough helps to reduce the fermentable carbohydrates in wheat – meaning it can be lower in FODMAPs – it doesn’t necessarily change the gluten content!⁠⁠ (edited: see comments and conversation below!)

⭐Key Takeaways⭐⁠⁠

  • Gluten is not a FODMAP⁠⁠
  • unless you have celiac or non-celiac wheat sensitivity, you do not need to avoid gluten/wheat⁠⁠
  • sourdough is a fantastic Low FODMAP choice for reducing FODMAP intake and improving digestive comfort⁠⁠