The Problem with Wheat on a Low FODMAP Diet

wheat low fodmap

The low FODMAP diet can seem daunting to those starting out mostly because of one food item you have to greatly reduce– wheat. In today’s Western diet it can seem impossible to cut back on foods like pasta, bread, cereal, cookies, you name it! Here is why wheat it such a problem in the low FODMAP diet.

Is Wheat High in FODMAPS?

Wheat is actually not a concentrated source of FODMAPs. However, it is a huge contributor to the FODMAPs in your diet because of the quantity of wheat consumed in the Western diet. It’s used in a lot of foods. Sure you know that it’s in baked goods and pretzels, but did you know that you can find it in frosting, salad dressings, certain brands of ketchups, and even certain brands of ice cream? The list of items with wheat go on and on.

When starting off with the low FODMAP diet, it is recommended to completely eliminate wheat to start off. However, because wheat has a such a low concentration of FODMAPs, a lot of foods that are certified as low FODMAP still contain wheat. In these instances it’s usually used in low quantities as a thickener or for flavoring.

MariGold has a few reasons for choosing to not use ANY wheat in the bars labeled low FODMAP. The first is that while it’s not very concentrated, wheat still contains FODMAPs as mentioned above. Another reason is to avoid using ingredients which contain GMOs. We use high quality, organic ingredients that are true to the claims made on our labels (low FODMAP, non GMO, gluten-free).

Why Wheat is a Problem

Many people believe that it’s the gluten in wheat that causes stomach issues. And, for many people, that is true.  But FODMAP researchers at Monash University concluded that it could also be the fructans.

Fructans are not broken down in the small intestine, and they are instead acted upon by the gut bacteria in the large intestine. This is where the problem is. This interaction between the gut bacteria and the fructans causes fermentation of the carbohydrate. This results in IBS symptoms such as stomach pain, gas, and diarrhea or constipation.

The idea of the low-FODMAP diet is similar to that of the Whole 30. You eliminate everything in the beginning and then slowly reintroduce high-FODMAP foods to determine which you are having issues with. The goal is to enjoy as much variety as you can without experiencing any symptoms.

Because MariGold is careful to not include any forms of wheat, you know that you can still enjoy MariGold’s selection of low-FODMAP bars throughout your diet.

It’s important to note that if you’re trying to eliminate wheat from your diet, you need to be aware of how food makers try to sneak in wheat. Hidden wheat in your foods can be listed under any of the following labels:

  • Bran
  • Cereal Extract
  • Cracker Meal
  • Durum
  • Enriched Flour
  • Gluten
  • Graham Flour
  • High Gluten Flour
  • High Protein Flour
  • Vital Gluten
  • Gelatinized Starch
  • Hydrolyzed Vegetable Protein
  • Kamut
  • Modified Food Starch
  • “Natural Flavoring”
  • Gum
  • Vegetable Starch

Avoiding wheat on a low FODMAP diet is possible and you will get used to it. Swap out your favorite foods for the gluten-free version and stock up on wheat-free snacks like these MariGold Bars.

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