Starting a low FODMAP diet, and working out which food to eat can be a daunting task. In our next couple of blogs, we want to address some of the frequently-asked questions from people new to the diet.

One of the most common FODMAP-related Google searches is “What FODMAP is gluten?”.  The answer is that gluten and FODMAPs are two different things, but they are both found in wheat, which is why there is often confusion between the two.

Read on to find out about the differences between gluten and FODMAPs. How the two can affect people with gut issues, and what dietary changes you may need to make depending on your particular condition. - And the good news is that there are options for everybody 😀

Look out for the blue logo

There are several brands that have undertaken FODMAP testing and certification either with Monash University or FODMAP Friendly. Look out in Baker’s Delight, Brumby’s Bakery, and the Pocket Storehouse in Queensland for their special low FODMAP breads. On the supermarket shelves, you’ll find low FODMAP options from Schar and Schnitzer. We like Simson’s Pantry low FODMAP wraps

Baked treats like biscuits are fine in moderation – 1 plain cookie or shortbread is low-FODMAP.

Other options

Swapping out wheat, rye, and barley for other sources of complex carbohydrates will help lower FODMAPs. Potatoes are a great choice for fodmappers and folk with coeliac disease. The following grains have a decent low FODMAP serving size.

Low FODMAP servings of grains (cooked):

• Quinoa (red, white or black): 1 cup

• Rice (brown or white): up to 500g

• Millet: 1 cup

• Rice cakes: 4 cakes

Pancakes made with buckwheat flour, are both gluten-free and low-FODMAP. Despite the name, buckwheat isn’t closely related to wheat. It isn’t even a grain.

Get help

We’ve seen that there are plenty of options, but specialist diets can be complex. If your head is still whirling, and you may want to seek the guidance of a dietitian.

They can help you navigate the later stages of the low FODMAP diet and provide guidance on how to follow the diet safely and effectively.

Good luck!

Written by: Dr Mary Webberley, Chief Scientific Officer at Noisy Guts. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience. She spent several years undertaking research into the diagnosis of IBS and IBD. She was the winner of the 2018 CSIRO Breakout Female Scientist Award.