It’s the commonly-blamed culprit for everything, from digestive issues to bloating and bad skin.
But what if your negative feelings in fact have nothing to do with a gluten sensitivity, and instead are thanks to something else entirely – and worse, something you’ve possibly never heard of?
It’s true. A recent study found it’s not in fact gluten that’s causing your sensitivity. Instead, it’s a FODMAP called fructan.
Some people think they are intolerant of gluten (stock image) – however, they may in fact be sensitive to something totally different – fructans or FODMAPS
So what is fructan and a fructan intolerance?
Fructans are a type of short-chain carbohydrate often referred to as FODMAPS.
They can cause unpleasant digestive symptoms for sensitive people, especially those with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
‘Fructans are most commonly found in garlic and onion,’ Sydney-based dietitian, Lyndi Cohen, told FEMAIL.
‘They are also in many things like fruit, vegetables and wholegrains – avoiding garlic and onion is pretty hard when eating out, however – as they’re in pretty much every savoury dish in cafes and restaurants.
‘Lots of people who are avoiding FODMPAS find themselves, by default, eating at home lots.’
Fructans are a type of short-chain carbohydrate often referred to as FODMAPS – ‘Fructans are most commonly found in garlic and onion,’ Sydney-based dietitian, Lyndi Cohen (pictured), told FEMAIL
Other common fructan-containing foods include wheat, barley, rye, chickpeas, dates, prunes, raisins, cabbage, pomegranate and watermelon.
‘Many people have been avoiding gluten to alleviate their gut symptoms, but new insights reveal that fructans could be to blame instead,’ Lyndi explained.
It is estimated that one in three Australians experience bloating and discomfort from foods which are high in FODMAPS.
Common fructan-containing foods include garlic, onion, cabbage, pomegranate, watermelon and more (stock image)
So what should you do if you think you might be sensitive to either gluten or fructan, but you don’t know what to do?
First of all, it is important to rule out Coeliac disease, before making any dietary changes.
If you’re certain it’s not gluten that’s causing the issue, investigate with limiting or cutting out fructan-containing foods.
‘If you feel bloated, discomfort in your gut or symptoms like constipation or diarrhea, it could be signs you have an intolerance for fructans,’ Lyndi added.
‘Consult an accredited practising dietitian who will help you to follow a low fructan diet – it can be hard to do this by yourself, as if you don’t exclude all fructans from your diet, you won’t have clear results and will waste your time.’
If you think you might be intolerant to fructan, you do first of all need to rule out whether it is a gluten sensitivity or something else (stock image)
‘A low FODMAP diet has been developed to help manage IBS symptoms in some people,’ fellow holistic nutritionist, Jessica Sepel, writes on her blog.
‘It involves limiting a person’s intake of the FODMAP sugars that are poorly absorbed by the body.
‘Most breads are high in FODMAPS and are often avoided or substituted for gluten free options by people who experience digestive discomfort and bloating after consuming bread.’
Jessica also has two FODMAP-friendly recipes, which she turns to if she wants a toast topper.
The nutritionist will either opt for banana and tahini toast or goat’s cheese and tomato on toast.
Jessica Sepel’s FODMAP-friendly banana and tahini on toast
INGREDIENTS (serves one)
Nutritionist, Jessica Sepel, shared a FODMAP-friendly toast recipe (pictured)
1-2 slices of Bakers Delight Wholegrain Lo-Fo Loaf
1/2 small banana (or 1/3 large banana)
1 tbsp tahini
1 tbsp gluten-free, FODMAP friendly granola (I love the JSHealth signature Sugar-Free Granola)
1 tsp cinnamon
1 tsp maple syrup (optional)
METHOD
1. Add a slice of bread to a toaster and toast until desired.
2. Spread tahini over toast and add banana and granola. Sprinkle with cinnamon and drizzle over maple syrup, if using.