Intensely addictive Low-FODMAP Granola/Trail Mix recipe; Gluten-free, Vegan (2024)

FAQs

What is the difference between low FODMAP and gluten-free? ›

Wheat, barley and rye contain both gluten and FODMAPs. The gluten-free diet restricts the protein in these grains, while the low FODMAP diet reduces the carbohydrates in these grains. Interestingly, some who thought they were reacting to the gluten in their cereal were actually reacting to the milk!

Most granola is made with oats, which are low FODMAP in small quantities, but many are also made with high FODMAP additives like certain nuts/nut butters, dried fruits and sweeteners. Knowing what to look for on the label is key to determining if a granola fits the bill of the low FODMAP diet.

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

Most nuts can be tolerated on a low FODMAP diet. Only cashews and pistachios are high in FODMAPs, and so best avoided.

Most studies showed IBS patients who followed a gluten-free diet experienced symptomatic relief rather than distress. But the only way to find out if this diet will make your symptoms better or worse is to try it under the supervision of a health professional.

Another small study from 2022 found that following a gluten-free diet improved pain frequency and severity. Some doctors recommend that people with IBS avoid gluten to see if their symptoms improve. If gluten worsens your symptoms, you may want to try a gluten-free diet.

Rolled oats, or old-fashioned oats, are steamed and rolled to flatten them. They are still considered whole grains and provide the same nutrition benefits as steel-cut oats. They are also low FODMAP. However, at large portions (3/4 cup dry) they do contain moderate amounts of fructans and GOS.

As the FODMAPs attract water into the bowel, which may result in diarrhoea. When the FODMAPs arrive in the colon, they are fermented by the healthy bacteria that live there. This fermentation creates gas which stretches the walls of the intestine. If you have a sensitive gut this can result in bloating, wind and pain.

Many people report digestive symptom improvement within a few days of dropping gluten. Fatigue and brain fog often start getting better in the first week or two. This is a gradual process, though.

Who should avoid low FODMAP diet? ›

For many people, a Low FODMAP diet can drastically improve IBS-related gut symptoms and improve their quality of life. Remember, a low-FODMAP diet isn't for people with eating disorders, those with too many other dietary restrictions, or those who are pregnant.

They may get uncomfortable gas, bloating, pain or diarrhea. While FODMAPs may cause discomfort, they aren't harmful. "FODMAPs do not do any physical damage to the gut," says Mara Posner, DO.

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

Choose nuts and seeds low in FODMAPs such as walnuts, almonds, peanuts, pecans, pine nuts, macadamia nuts, and sesame seeds. Avoid FODMAP-rich pistachios. As clients shop for low-FODMAP foods, they must learn how to read labels.

Gluten is not a FODMAP and therefore does not necessarily mean that the flour will be low in FODMAPs. However, gluten-free foods are often low in the FODMAP fructans. You can purchase flours from gluten-free brands that use a mixture of low flours, such as rice flour, potato, and tapioca starch.

Low in FODMAPs versus gluten free

For example, some breads that contain gluten may be low in FODMAPs (especially sourdough breads), and some gluten-free breads contain ingredients high in FODMAPs such as honey, inulin, molasses, apple extracts and raisins.

Although gluten sensitivity is not the same as FODMAP sensitivity, many gluten-free products are also low FODMAP. That being said, gluten-free and low-FODMAP baking has a learning curve. The flours behave differently, taste differently and may have a grittier texture.

(The full acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.) The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest.