Are All Gluten Free Products Low FODMAP? - A Little Bit Yummy (2024)

FAQs

Are all gluten-free products low in FODMAP? ›

Not all gluten free products are low FODMAP. Just because a product says it is gluten free that does not mean it is always safe for the low FODMAP phase of the diet. Gluten free products often lack fibre and flavour.

What Are Some Examples of Low FODMAP & Gluten-Free Snacks? Chilled, roasted beets (2 slices) sprinkled with goat or feta cheese on lettuce leaves with a drizzle of balsamic vinegar (2 tsp.) Energy bites: combine peanut butter, crushed almonds, pecans or walnuts, dark chocolate chips, chia or ground flax seed.

Normal wheat-based pasta is high FODMAP, which means you need to use a gluten-free alternative while in the elimination phase. Barilla Gluten Free Pasta is low FODMAP by ingredient and tastes pretty good too. Make sure you avoid any gluten-free pastas made with soy flour or lupin flour while in the elimination phase.

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!

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Are potato chips low FODMAP? Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt.

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Is olive oil low FODMAP? ›

Extra Virgin Olive Oil is low FODMAP in normal serving sizes. Most all oils are Low FODMAP, since oils are fats and FODMAPs are only carbohydrates. Make sure high FODMAP ingredients like chunks of garlic or onion have not been added. Find low FODMAP food faster with the Fig app!

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

If you have SIBO, the process of starving your overgrown gut bacteria may produce detox symptoms, making you feel worse before you feel better. But even if you feel great on the elimination phase, it's not meant to be permanent.

There is also concern that long-term restriction of high-FODMAP foods changes the makeup of bacterial colonies in the gut, which may negatively impact intestinal health and possibly worsen digestive issues over time. Oligosaccharides, in particular, are an important energy source for beneficial bacteria.

The gluten-free diet often helps those with IBS even though they are not diagnosed with celiac disease. This may be related to non-celiac gluten sensitivity (NCGS). The FODMAP diets also may help reduce IBS symptoms, as research suggests some people may be reactive to fructans in the diet rather than gluten sources.

Not all gluten free flours are low FODMAP. Almond flour, amaranth flour, coconut flour and lupin flour are all high FODMAP when eaten at 1/2cup serving or more, so are not suitable substitutes for most baking recipes.

Some places offer gluten-free and traditional sourdough pizza crusts suitable for the low FODMAP diet. What is this? Please note being gluten free does not automatically make a food low in FODMAPs. Some gluten-free pizzas use high FODMAP ingredients so always ask the waiter before ordering.

While not all chicken broth is low FODMAP, most chicken stock is naturally gluten-free: a combination of chicken bones, vegetables and herbs.