How to choose low FODMAP breakfast?

Hey Turtle Fam,

Are there any of you diagnosed with Irritable Bowel Syndrome?

Do you have to follow a low FODMAP diet?

In fact, there are more than 10 million people worldwide who have to…

We know how hard it is to find trustworthy information online. We are here to help you! In this article we have it all explained for you, thanks to the great specialists in the domain - Ginette and Josiane

Ginette and Josiane tell the story of two childhood friends, both named Audrey, facing Irritable Bowel Syndrome. After 15 years of friendship and a decade of dealing with life's challenges and daily talks about it, they used their personal and professional experiences to start Ginette and Josiane, a real SII coach.They aim to make your life easier, by providing practical solutions. Beyond that, they want to bring Josiettes (people with Irritable Bowel Syndrome. (Larousse 2020).) together as a community of health professionals, forming a movement to spread awareness about this condition.

Now, let’s go together through the essentials of the topic. We will start from the basics like “What is low FODMAP?” to practical questions such as “How to choose a low FODMAP breakfast?”

Ready, steady, goooo.....

Low FODMAP and Gluten Free: Are they the same?

While Irritable Bowel Syndrome and celiac disease share similarities, they're distinct. Though all Low FODMAP items are gluten-free, the reverse isn't always true. To grasp the contrast and solutions, let's start from the basics.

What is gluten?

Gluten, derived from the Latin "glu" meaning glue, is a sticky substance primarily made of proteins found in grains like wheat, barley, rye, kamut, spelt, and einkorn.

What is celiac disease?

Celiac disease is an autoimmune condition triggered by gluten consumption, damaging the small intestine. Diagnosed through biopsy, the only recognized treatment is a gluten-free diet. Symptoms include digestive issues and potential malnutrition. It differs from gluten allergy, which exhibits non-digestive symptoms similar to allergies to eggs, nuts, etc.

What are FODMAPs?

FODMAPs, short-chain carbohydrates identified by Monash, which ferment in the intestine and are considered the main culprits behind symptoms associated with Irritable Bowel Syndrome.

What is Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) or functional colonopathy is a non-curable digestive disorder linked to food. Symptoms include diarrhea, constipation, abdominal bloating, and gas. Diagnosis is challenging due to varying symptoms and the absence of real lesions. It involves eliminating more serious diseases through gastroenterological examinations, following Rome IV criteria. Lifestyle changes, including dietary adjustments, regular physical activity, and anxiety management, are recommended due to the multifactorial nature of the syndrome.

Low FODMAP vs Gluten Free: the comparison

Gluten, a protein, triggers celiac disease or gluten intolerance symptoms, while FODMAPs, carbohydrates, are linked to Irritable Bowel Syndrome (IBS). For those with celiac or gluten intolerance, complete gluten avoidance is necessary. However, for IBS, simply avoiding gluten is insufficient to alleviate symptoms, as the reaction is to FODMAPs.

How to choose low FODMAP breakfast? 

In reality, the aim of the Low FODMAP (LF) method is not to eliminate gluten directly. The elimination of gluten occurs indirectly because it is found in foods that also contain FODMAPs. Wheat, barley, rye, and spelt contain fructan, a FODMAP subfamily targeted by the method, not gluten itself.

Notably, not all gluten-free foods are compatible with the Low FODMAP method, and not all method-compatible foods are gluten-free. If a person with IBS, following the method, is not celiac or gluten intolerant and reacts well to fructan during reintroduction, they can reintroduce foods containing wheat.

Here’s an easy-to-follow list how to choose your low FODMAP breakfast.

  • The top low FODMAP cereals include oats, rice flakes, buckwheat flakes, quinoa flakes, and gluten-free corn flakes.
  • In our favorite recipes, it's not just about cereals; we also include chocolate, sweeteners, seeds, fruits, and more. FODMAPs can hide in other parts of the recipe beyond the main ingredient and the basic cereal.
  • Opt for dark chocolate or one without lactose.
  • Nuts like walnuts, sesame seeds, sunflower seeds, Brazil nuts, peanuts, chestnuts, macadamia nuts, pecans, and tigernuts are low FODMAP.
  • Among sweeteners, go for maple syrup, cane sugar, or rapadura sugar – they're low FODMAP and more interesting than white sugar.
  • Dried fruits are often high in FODMAPs or allowed in limited quantities; refer to the Monash app for guidance.
  • Beyond just ingredients, be aware that fillers, preservatives, and additives in processed foods can also be loaded with FODMAPs. In many cases, these components, common in the processed food industry, can be harmful to the intestines.

Where to shop low FODMAP products? 

Ginette and Josiane has a curated store with over 300 products selected by their certified dietitians from Monash University, available at a fair price with just one click, making it easier for you to manage your syndrome daily.

Naturally, Turtle is a contributor to the low FODMAP breakfast choices:

To discover the full variety of low FODMAP food alternatives go on Ginette et Josiane eshop!

As we finish up talking about Irritable Bowel Syndrome, low FODMAP living, and gluten, just know you've got the power of knowledge and a community here to support you. While Ginette and Josiane are your go-to guides to answer all your questions, Turtle is your go-to shop for tasty low FODMAP breakfasts.

Your Turtle fam's got your back – stay strong, stay connected, and thrive on the journey to a healthier, happier you.