There is much to learn in the world of healthy eating or dieting and it can sometimes be difficult to distinguish between different diets, foods, or eating methods. But these different foods or eating habits are important because people are so different and have such different reactions to the foods we consume. Some can get by with just avoiding certain foods while others need to work a variety of diets into their lifestyle in order to stay healthy.
Two diets that people are often confused by are low FODMAP diets and gluten-free diets. In this guide, we are going to take a closer look at these two different eating methods so you will know exactly what the difference is.
What are Low-FODMAP Foods?
Low FODMAP foods are foods that don’t contain too many FODMAP (Fermentable Oligosaccharides, disaccharides, monosaccharides, and Polypols) ingredients. These ingredients can be found in a wide range of wheat-based foods as well as certain vegetables, fruits, and beans.
FODMAPs are a group of carbohydrates that the small intestine usually have a tough time absorbing. These ingredients are prone to absorb water and ferment inside the colon.
Common Symptoms of FODMAP Intolerance
High FODMAP foods can cause all sorts of issues like irritable bowel syndrome, bloating, diarrhea, constipation, excessive flatulence, and abdominal pain. By sticking to a low FODMAP diet, those with celiac disease or intestinal problems can avoid some of these painful symptoms.
Common High Fodmap Foods
Here is a quick look at foods that do contain lots of FODMAP ingredients.
- Wheat
- Baked foods like bread
- Breakfast cereals
- Garlic
- Onions
- Fruit
- Vegetables
- Legumes and pulses
- Sweeteners
- Certain other grains
What Are Gluten-Free Foods?
Gluten-free foods are foods that don’t have any gluten ingredients. Gluten is a protein that is naturally found in certain grains like wheat, atta, einkorn, or emmer. Most people can safely consume the gluten ingredient without any negative side effects. There are, however, some who are intolerant or who suffer from diseases that cause their bodies to fail to digest this protein.
Common Symptoms Of Gluten Intolerance
People who are gluten intolerant or that suffer from celiac disease can start experiencing all sorts of uncomfortable side effects like irritable bowel, abdominal pain, anemia, anxiety, bloating, depression, diarrhea, constipation, fatigue, and many others because their intestines are unable to digest this protein.
Common High-Gluten Foods
Here is a quick look at foods that contain lots of gluten.
- Wheat or flour
- Cereal
- Baked foods like cake or bread
- Pasta
- Crackers
- Beer
- Soup
- Gravy
The Main Difference Between Gluten-Free And Low-Fodmap Food
Just because something is gluten-free doesn’t always mean it is a low FODMAP food and vice versa. The main difference between these two diets is that the gluten-free diet restricts protein in grains while the low FODMAP diet focuses on reducing carbohydrates in grains.
Someone who is gluten intolerant doesn’t necessarily have to avoid FODMAP foods because many FODMAP foods don’t have gluten proteins in them. The low FODMAP diet also isn’t a gluten-free diet but those that follow this diet naturally evade gluten since the diet excludes some of the most common gluten ingredients.
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