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Is the low FODMAP diet the same as the gluten free diet? (Update)

Last updated on Sep 12th, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
Is the low FODMAP diet the same as the gluten free diet?

On almost a daily basis I am asked is the low FODMAP diet the same as the gluten free diet? The low FODMAP diet is not a gluten free diet, however it does remove many gluten-containing grains by eliminating oligosaccharides from the diet.

Before we explore the topic any further, we need to define the difference between gluten and oligosaccharides.

What is the difference between gluten and FODMAPs?

Gluten is a type of protein found in wheat endosperm (in layman’s terms this is the type of tissue produced in seeds that is ground to make flour) (1). Gluten is found in wheat, barley, and rye (2 3).

Oligosaccharides are a type of FODMAP sugar that comes in two forms. Oligos-fructans are found in wheat, rye, barley, onions, garlic, asparagus, dried fruit, and many other foods (4 5). The second type Oligos-galactans are the sugars found in legumes, pulses, and beans, such as chickpeas, broad beans, and lentils (4 5).

What is gluten intolerance?

Gluten intolerance is different to FODMAP food intolerances. The most common type of gluten intolerance is called coeliac (celiac) disease. According to Coeliac New Zealand Society, this disease is triggered when the person consumes gluten and their body produces “antibodies that damage the lining of the small bowel and make it impossible for the body to absorb vitamins, minerals, and other nutrients from food” (6). When a person with coeliac disease consumes small traces of gluten it can cause serious damage to their intestines and trigger irritable bowel syndrome (IBS) symptoms (2 3 6). This means coeliac disease sufferers need to avoid all traces of gluten from wheat, rye, barley, and contaminated oat products (2 6).

There is also another group of individuals who may have non-coeliac gluten sensitivity (NCGS) that could contribute to IBS symptoms. NCGS is a term used to describe “individuals who cannot tolerate gluten and experience symptoms similar to those with coeliac disease, but yet who lack the same antibodies and intestinal damage as seen in coeliac disease” (7). There is an ongoing debate about whether non-celiac gluten sensitivity actually exists, but some coeliac disease experts estimate that between 0.5% to 20% of the population could suffer from NCGS (8 9). Currently, there are no medical tests to diagnose NCGS, instead a diagnosis of exclusion is used and coeliac disease, wheat allergies and other reasons for the symptoms need to be ruled out (8 10).

Can gluten sensitivity actually be an issue with FODMAPs?

An Australian study testing whether NCGS actually exists showed that all study participants found that their symptoms improved on the low-FODMAP diet (8 11). This indicates that if NCGS does exist it may be influenced by other factors like high FODMAP foods. According to Dr Sue Shepherd, “In people with self-­reported NCGS, gluten does not appear to be a trigger for gastrointestinal symptoms after FODMAP intake is reduced” (8).

This means the low FODMAP diet should be considered when:

  • You have been diagnosed with or suspect you have non-coeliac gluten sensitivity (8).
  • You have been diagnosed with coeliac disease and have ongoing symptoms despite being on the gluten free diet (8).

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

For people with IBS and NCGS, consuming gluten is unlikely to cause long-term damage to their bowels, however, the high FODMAP oligosaccharides found in the gluten-containing grains and other foods may cause uncomfortable IBS symptoms (4). Many people on the low FODMAP diet should be able to tolerate small amounts of gluten containing oligosaccharides like traces of wheat in soy sauce, ¼ cup of oats, or even one slice of white bread (4). It is important to note that consuming multiple products throughout the day that have small amounts of high FODMAP food can lead to IBS symptoms in some people, so know your limits and reduce traces where necessary.

Final Thoughts

Overall, the low FODMAP diet is not a gluten free diet. However, the low FODMAP diet does remove most of the major sources of gluten such as wheat, rye, and barley. When these foods are removed, so are some of the major sources of oligosaccharides. This may be why some people think they feel better when going gluten free, when it is actually the removal of FODMAPs reducing IBS symptoms (8 12). It is important that before you make any changes to your diet, you seek medical advice to ensure it is the right treatment path for your body.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. Castro, J. What is Gluten?. Live Science. 2013-09-11. Retrieved from:http://www.livescience.com/39726-what-is-gluten.html. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHf4hOYs)

2. American College of Gastroenterology. Celiac Disease. American College of Gastroenterology. 2010. Retrieved from:http://patients.gi.org/topics/celiac-disease/#tabs2. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHeXpYDd)

3. Celiac Disease Foundation. What is coeliac disease? & What is Gluten?. Celiac Disease Foundation. 2015. Retrieved from:http://celiac.org/. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHeHKy5h)

4. Monash University App. Food Guide. The Monash University Low FODMAP Diet App. 2014: Edition 4. Date retrieved: 2015-03-05. Retrieved from :http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-03-05. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

5. Shepherd Works. Low FODMAP Diet. Shepherd Works. 2015. Retrieved from:http://shepherdworks.com.au/disease-information/low-fodmap-diet. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHer1Pi0)

6. Coeliac New Zealand. What is coeliac disease?. Coelica New Zealand. 2015. Retrieved from:http://www.coeliac.org.nz/what_is_coeliacdisease. Retrieved on: 2015-03-24. (Archived by WebCite® at http://www.webcitation.org/6XHdPDiYN)

7. National Foundation for Celiac Awareness. What is non-celiac gluten sensitivity?. National Foundation for Celiac Awareness. 2015. Retrieved from:http://www.celiaccentral.org/non-celiac-gluten-sensitivity/introduction-and-definitions/. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHo0rqDd)

8. Shepherd, S. Is Gluten Really the Problem? The Role of FODMAPs in Gluten-­Related Disorders. National Foundation for Celiac Awareness. 2014-03-25: Webinar. Retrieved from:http://www.celiaccentral.org/SiteData/docs/NFCAFODMAP/1c0d8d5674bb8c9c/NFCA%20FODMAPs%202014%20Webinar%203.26.14.pdf. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHqZ7MEC)

9.Vanga, R. & Leffler, D. Gluten Sensitiviey: No Celiac and Not Certain. Gastroenterology Journal. 2013: Volume 145: Issue 2. 276 – 279. DOI: http://dx.doi.org/10.1053/j.gastro.2013.06.027 Retrieved from: http://www.gastrojournal.org/article/S0016-5085%2813%2900929-3/abstract Retrieved on: 2015-03-25.

10. Ludvigsson, J., Leffler, D., Bai, J., Biagi, F., Fasano, A., Green, P., Hadjivassiliou, M., kaukinen, K., Kelly, C., Leonard, J., Lundin, K., Murray, J., Sanders, D., Walker, M., Zingone, F., & Ciacci C. 2013. The Oslo definitions for coeliac disease and related terms. Gut. 2013: Volume 62: Issue 1. 43–52. DOI 10.1136/gutjnl-2011-301346. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3440559/?_escaped_fragment_=po=5.55556 Retrieved on 2015-03-25.

11. Biesiekierski, J., Peters, S., Newnham, E., Rosella, O., Muir, J., & Gibson, P. No effects of gluten in patients with self-reported Non-Celiac Gluten Sensitivity after dietary reduction of fermentable, poorly absorbed, short chain carbohydrates. Gastroenterology. 2013: Volume 145: Issue 2. 320 – 328. DOI: http://dx.doi.org/10.1053/j.gastro.2013.04.051 Retrieved from: http://www.gastrojournal.org/article/S0016-5085%2813%2900702-6/abstract . Retrieved on: 2015-03-25.

12. Haspel, T. Before you conclude that you’re gluten-sensitive, consider FODMAPs foods. The Washington Post. 2015-02-09. Retrieved from:http://www.washingtonpost.com/national/health-science/before-you-conclude-that-youre-gluten-sensitive-consider-fodmaps-foods/2015/02/09/a66349fa-6c19-11e4-a31c-77759fc1eacc_story.html. Retrieved on: 2015-03-25. (Archived by WebCite® at http://www.webcitation.org/6XHrw9ACy)

 

Photo Credit: ‘Golden Wheat‘ by Jimmy Lemon licensed under Royalty Free

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Alana Scott

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth
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Comments

  1. Maria says

    August 16, 2018 at 8:39 pm

    My doctor diagnosed me as fodmap but put me on a gluten free diet. He also told me on gluten free to avoid high fructose corn syrup. Will this work to relieve my symptoms of fodmap? Or should I remove more than hfcs? Thanks for your help.

    Reply
    • Alana ScottAlana Scott says

      August 17, 2018 at 1:30 am

      Hi Maria,

      While in the initial strict phase of the low FODMAP diet it is generally recommended that you avoid more than just high fructose corn syrup and check gluten free foods for other sneaky FODMAPs (for example inulin and fruit juice concentrate are common high FODMAP ingredients). You can find a good list here of sneaky high FODMAP ingredients: https://alittlebityummy.com/low-fodmap-guide-to-reading-labels/

      This will help you see if the low FODMAP diet works for you faster. Once your symptoms are settled you can start challenging high FODMAP foods and bring back food and ingredients that don’t trigger symptoms.

      Reply
  2. Vicki says

    February 23, 2020 at 11:03 pm

    My doctor diagnosed me with IBS-C. Is this FODMAP diet and elimination for this ?

    Reply
    • Alana ScottAlana Scott says

      February 24, 2020 at 4:12 am

      Hi Vicki,

      The low FODMAP diet often doesn’t fully resolve constipation but it can sometimes help with bloating, cramps and abdominal pain that go with constipation. We have more information in here: https://alittlebityummy.com/12-tips-for-managing-constipation/

      Reply

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