Intestinal issues can be difficult to live with and these types of conditions can be very challenging to properly diagnose. FODMAP intolerance and gluten intolerance are two conditions that people often misdiagnose because the symptoms can be very similar. These two conditions are, however, very different and should be treated by following different diets.
Let’s take a closer look at what the low FODMAP diet is and whether or not you should be following this diet.
What are FODMAPs?
FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that are often poorly absorbed by the small intestine. Because these carbohydrates linger for longer in the intestines, they tend to absorb water and ferment inside the colon. Some people have a higher tolerance to these types of foods than others. People with FODMAP intolerance struggle a lot more when consuming these foods and might start experiencing all sorts of side effects like bloating, gas, constipation, diarrhea, vomiting, and abdominal pain.
What are Low FODMAP Foods?
Low FODMAP foods are foods that are naturally low in short-chain carbohydrates. Here is a quick look at foods that naturally don’t contain many of these types of ingredients.
- Eggs
- Protein like beef, pork, chicken, fish, eggs, and tofu
- Cheeses like camembert, cheddar, and fetta
- Dairies like Almond milk, lactose-free milk, or coconut milk
- Grains like rice, quinoa, and oats
- Certain vegetables like potatoes, cucumbers, zucchini, or eggplant
- Certain fruits like grapes, berries, pineapples, and citrus fruits
- Nuts and seeds
What are High FODMAP Foods?
High FODMAP foods are foods that naturally contain a lot of short-chain carbohydrates. These also tend to include baked or prepared foods. Here is a quick look at foods that tend to contain lots of FODMAP ingredients.
- Dairy like milk, ice cream, and yogurt
- Fructans like rye and wheat
- Vegetables like asparagus, broccoli, cabbage, onions, and garlic
- Legumes like beans, lentils, chickpeas, and soybeans
- Sugar alcohols
- Fruits that have pits or seeds like apples, apricots, avocados, and cherries
Should You Follow A Low FODMAP Diet?
Just because you are gluten intolerant doesn’t mean you have to follow a low FODMAP diet. Those with gluten intolerance shouldn’t quit on their gluten-free diet to follow a low FODMAP diet because many low FODMAP foods do still contain this harmful protein. The gluten-free diet is very different from a low FODMAP diet.
Most people also only follow this type of diet for a limited period of time when they are struggling with conditions like irritable bowel syndrome or small intestinal bacterial overgrowth. This is because this type of diet can be very challenging to follow since only certain foods in all food groups can be consumed.
The only time when you truly have to stick to a low FODMAP diet is if you have celiac disease or if you are naturally FODMAP intolerant.
If you suspect that you might be FODMAP intolerant then you can try to focus on low-FODMAP foods along with your usual gluten-free diet.
There should be no harm in trying this type of diet for a week or two but it is always best to speak with a doctor or dietician because these diets can be very restrictive and you should ensure that you will still get enough nutrients to support a healthy body.
Because it can be so challenging to find delicious foods that are both gluten-free and low in FODMAPS, it is best to source your baked treats and prepared meals from Gluten Free 4 U. This company has a wide range of foods that are 100% gluten-free and they also make quite a few treats and tasty meals that are also low in FODMAPs.