Is it gluten or FODMAPs making you feel like crap? Perhaps it’s a little of both. But wait, what’s a FODMAP?
FODMAP is an acronym referring to fermantable oligosaccharides, disachharides, monosaccharides, and polyols. In short, they're foods containing sugars, starches, and fibers that some people cannot fully digest and absorb. But FODMAPS aren't just found in grain-based foods such as wheat, barley, and rye—the main culprits when it comes to gluten sensitivity and celiac disease. FODMAPS are also in foods like mushrooms, stone fruits (peaches, plums, cherries), garlic, and onions.
“FODMAPS are like fast food for gut bacteria,” says Kate Scarlata, R.D., an expert on the FODMAP diet and author of The Complete Idiot’s Guide to Eating Well with IBS. “FODMAPs also pull water into the intestine, which can lead to cramping and/or diarrhea.”
If you’ve suffered from some of these gastrointestinal symptoms, there’s a possibility that you’re intolerant to gluten, or it may just be a few FODMAPs wreaking havoc on your gut.There’s a fine line between the two. If you’re not sure, here’s a look at what to eat, what not to eat, the gluten-FODMAP link, and where fiber fits into all of it.