Danielle Capalino

“Gluten and FODMAPs As the gluten-free diet is a popular diet trend and there is some overlap between it and the low-FODMAP diet, is it easier to think of this diet as gluten-free? When it comes to explaining this to your friends—yes. But actually, from a scientific standpoint, gluten and FODMAPs are totally different. Gluten is a protein, whereas FODMAPs are carbohydrates. What do they have in common? Both are found in wheat, barley, and rye. Confused? Foods are complex. Wheat is made of many components—some carbohydrates, some protein, even some fat. While the carbohydrate portion of wheat houses FODMAPs, the protein portion houses gluten. Therefore, when you take whole wheat and grind it up, the resulting flour will be high in FODMAPs as well as in gluten. Gluten-Free Bread May Not Be Low-FODMAP Bread Although we established that wheat is high in both gluten and FODMAPs, not all gluten-free bread is low-FODMAP. Even without wheat, gluten-free bread can be filled with all sorts of other ingredients, specifically sweeteners—I have seen gluten-free breads made with high-fructose corn syrup, apple or pear puree, inulin, honey, and agave nectar. While these breads are gluten-free, they are not low-FODMAP. Also, some foods that contain gluten, such as soy sauce and seitan, are low-FODMAP.”
― Danielle Capalino, Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan