FODMAP stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides and polyols and is a diet protocol used to treat IBS-like symptoms. If you have symptoms related to IBS, including digestion issues resulting in bloating, gas, stomach pain, or diarrhea and constipation, trying a low FODMAP diet may be helpful. While low FODMAP diets are not necessarily gluten free, they do remove wheat, barley, and rye, and some dairy products, because the type of carbohydrates in these foods are difficult to digest for the IBS sufferer. Other foods high in FODMAPs include onions, garlic, artichokes, asparagus, apples, cherries, pears, and peaches.
It’s common for people to be misdiagnosed with IBS rather than Celiac disease, due to the similarity of symptoms. However, it should be noted that IBS and Celiac disease often do go hand in hand, so you might be dealing with both. If you’ve tried either a low FODMAP diet or a gluten free diet and still have gastrointestinal issues, you may want to try a low FODMAP diet that is also gluten free to see if this improves your symptoms.
Note that there are risks associated with a low FODMAP diet. By limiting high FODMAP foods, you’ll be greatly reducing your consuption of prebiotics. If prebiotics (the substances that help promote growth of good gut bacteria in your gut) are removed from your diet, this could cause an imbalance of bacteria in your digestion. For this reason, a low FODMAP diet should only be used in cases to treat adult IBS symptoms, with supervision by a health professional recommended.
There are some specific foods that contain prebiotics that are also low in FODMAPs, which can help supplement prebiotics. Some examples of these foods include buckwheat, unripe bananas, red cabbage, and kiwi. There are tons of creative low FODMAP and gluten free recipes, and a low FODMAP diet can be surprisingly easy to accommodate if you’re already familiar with gluten free cooking.
Gluten free and low FODMAP recipes:
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Rhubarb ginger frangipane tart from She Can’t Eat What
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Vegan pot pie from Fodmap Everyday
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Stuffing with grapes and pecans from Fun Without Fodmaps
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Buttermilk fried chicken from Gluten Free Cuppa Tea
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Eggnog snickerdoodles from Delicious As It Looks
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Friendly adventure bread from No Whey Lady
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Pineapple coconut bars from Rachel Paul’s Food
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Roasted chickpea salad from Karlijn’s Kitchen
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Sticky toffee loaf cake from Gluten Free Cuppa Tea
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Vegan vanilla buckwheat pancakes from Our Nourishing Table
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Chicken pesto pizza from A Saucy Kitchen
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Hot cross buns from A Little Bit Yummy
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Zucchini hummus (contains no garlic or chickpeas) from Strands of My Life
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Swedish macaroon tea cakes from Fun Without Fodmaps
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Dairy free butter chicken from A Balanced Belly
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Iced buns from Gluten Free Cuppa Tea
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Pumpkin millet casserole from My Gut Feeling
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Gluten free beer batter yorkshire puddings from She Can’t Eat What
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Lemon poppyseed french madeleines from Gluten Free Stories
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Rich Sicilian caponata gnocchi from FriFran
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Zucchini gratin from Gluten Free Goddess