This article is shared with permission from our friends at Diet vs Disease.
Many people avoid gluten due to various health reasons, but new research suggests that it may actually be fructan, a FODMAP, that is causing digestive issues for some people.
What Is A Fructan and Fructan Intolerance?
Fructans are a type of short-chain carbohydrate known as FODMAPs, and they can cause unpleasant digestive symptoms for sensitive people, especially those with IBS and IBD.
Rich sources of fructans include wheat, garlic, onion, chickpeas, dates, prunes, raisins, and watermelon.
Summary: Fructans are likely to cause strong digestive symptoms in those who are fructan intolerant, and are found in wheat, garlic, onion, chickpeas, and more.
Non-Celiac Gluten Sensitivity (NCGS) Is Not Your Issue
NCGS is a real thing, but about 4 in 5 people who believe they have it actually do not. A recent study suggests that digestive symptoms are likely caused by fructans found in wheat.
New Study Confirms This Theory
The study found that fructan, not gluten, was the cause of digestive symptoms, as IBS symptoms were worse after eating the fructan muesli bar compared to a placebo.
Summary: Research shows that a new clinical trial suggests the likely cause of digestive symptoms in those who believe they are sensitive to gluten is fructans, which are also found in wheat.
It’s Not The Gluten, But Gluten-Free Will Still Help You
Gluten-free grains are automatically low in FODMAPs, including fructans. Therefore, by choosing gluten-free options, people inadvertently avoid fructans as well, leading to symptom relief.
The Problem With A Gluten-Free Diet
However, a gluten-free diet may be overly restrictive of gluten-containing foods that are low in fructans. This is why a low FODMAP diet is actually required for those with digestive issues.
If you’re still unsure about your perceived gluten sensitivity, try to think about when you’ve had excessive gas, bloating, or diarrhea after eating foods that are high in fructans, such as garlic, chickpeas (hummus), dates, and watermelon. If so, it may be the fructans and not gluten that is causing your symptoms.
