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I personally struggle with fructans which means I struggle with foods like onions, garlic and beans. I make videos on food swaps and tips for these foods so you can still cook and eat with flavour with less fear of gut issues. Let me know which ones you struggle with in the comments 😌 #ibs #guthealth #health #nutrition #lowfodmap
I personally struggle with fructans which means I struggle with foods like onions, garlic and beans. I make videos on food swaps and tips for these foods so you can still cook and eat with flavour with less fear of gut issues. Let me know which ones you struggle with in the comments 😌 #ibs #guthealth #health #nutrition #lowfodmap
Fructans are a highly fermentable carb found in many different foods such as wheat, barley, and rye (also happen to be gluten-containing), and other foods such as beets, garlic, and onions. Fructans are a high FODMAP. Fructan-containing foods are NOT bad foods, they are actually great food for our gut bacteria. BUT many find that the overload of fructans in the diet might lead to unwanted symptoms like bloating, gas, abdominal pain, distention, or constipation. The trick is to find how much your body can tolerate without overly restricting. A few tips: 1) change up your grains. Add millet, quinoa, rice, buckwheat, corn, etc into the diet. It’s easy to overload on wheat particularly. 2) pickling garlic, onions, and beets can reduce fructans by up to 80%! It would also add some postbiotics into your diet #winwin 3) choose sourdough or sprouted bread. These processing methods reduce the fructan content and make them easier to tolerate for those who are sensitive. Did you know that some people who thought were sensitive to gluten (protein) are in fact sensitive to fructans (carb)?! #fructans #highfodmap #gidietitian #fodmap #glutenvsfructan #alannacabreronutrition
Fructans are a highly fermentable carb found in many different foods such as wheat, barley, and rye (also happen to be gluten-containing), and other foods such as beets, garlic, and onions. Fructans are a high FODMAP. Fructan-containing foods are NOT bad foods, they are actually great food for our gut bacteria. BUT many find that the overload of fructans in the diet might lead to unwanted symptoms like bloating, gas, abdominal pain, distention, or constipation. The trick is to find how much your body can tolerate without overly restricting. A few tips: 1) change up your grains. Add millet, quinoa, rice, buckwheat, corn, etc into the diet. It’s easy to overload on wheat particularly. 2) pickling garlic, onions, and beets can reduce fructans by up to 80%! It would also add some postbiotics into your diet #winwin 3) choose sourdough or sprouted bread. These processing methods reduce the fructan content and make them easier to tolerate for those who are sensitive. Did you know that some people who thought were sensitive to gluten (protein) are in fact sensitive to fructans (carb)?! #fructans #highfodmap #gidietitian #fodmap #glutenvsfructan #alannacabreronutrition
Is it really gluten causing your symptoms? In a study where participants were given gluten, fructans and placebo, fructans were the most likely to induce symptoms while there was no significant difference in symptom score between the gluten and placebo groups. Source: Skodje et al. Gastroenterology 2018. #gluten #fructans #fodmap #bloating #ibs
Is it really gluten causing your symptoms? In a study where participants were given gluten, fructans and placebo, fructans were the most likely to induce symptoms while there was no significant difference in symptom score between the gluten and placebo groups. Source: Skodje et al. Gastroenterology 2018. #gluten #fructans #fodmap #bloating #ibs
It 👏🏼 might 👏🏼 not 👏🏼 be 👏🏼 gluten 👏🏼 And @fodzyme can help you ‼️ In a randomised controlled trial (PMID: 29102613), fructans, not gluten, triggered symptoms in people with self-reported gluten sensitivity (without coeliac disease) 📊 41% had their worst symptoms from fructans & only 22% from gluten Fructans are a type of FODMAP found in wheat (bread, pasta), garlic + onion, some fruits + vegetables This is why going gluten free can seem to work - because you’re often lowering fructans at the same time FODZYME contains targeted digestive enzymes that help break down specific FODMAPs in food, it contains: Fructan hydrolase → for fructans (wheat, garlic, onion, ripe bananas) Lactase → for lactose (milk, yoghurt) Alpha-galactosidase → for GOS (legumes, cashews, pistachios) Simply sprinkle it directly onto your food - either on your first bite or across the whole meal P.S. it’s a tasteless powder, so it won’t affect flavour or texture It’s not about avoiding foods forever but understanding your triggers - and having tools to support you in real-life situations (like eating out) #ad #fodzyme #digestiveenzyme #fodmapdiet #diningoutwithibs
It 👏🏼 might 👏🏼 not 👏🏼 be 👏🏼 gluten 👏🏼 And @fodzyme can help you ‼️ In a randomised controlled trial (PMID: 29102613), fructans, not gluten, triggered symptoms in people with self-reported gluten sensitivity (without coeliac disease) 📊 41% had their worst symptoms from fructans & only 22% from gluten Fructans are a type of FODMAP found in wheat (bread, pasta), garlic + onion, some fruits + vegetables This is why going gluten free can seem to work - because you’re often lowering fructans at the same time FODZYME contains targeted digestive enzymes that help break down specific FODMAPs in food, it contains: Fructan hydrolase → for fructans (wheat, garlic, onion, ripe bananas) Lactase → for lactose (milk, yoghurt) Alpha-galactosidase → for GOS (legumes, cashews, pistachios) Simply sprinkle it directly onto your food - either on your first bite or across the whole meal P.S. it’s a tasteless powder, so it won’t affect flavour or texture It’s not about avoiding foods forever but understanding your triggers - and having tools to support you in real-life situations (like eating out) #ad #fodzyme #digestiveenzyme #fodmapdiet #diningoutwithibs
Breads That Won’t Bloat (for most people) Not all bread causes bloating. How it’s made matters more than gluten alone. Long fermented sourdough True sourdough made with long fermentation helps break down fructans, which are a more common cause of bloating than gluten in people without celiac disease. Sprouted grain breads Certain sprouted grain breads, often found in the freezer aisle, may be better tolerated because sprouting reduces fermentable carbohydrates. Look for short, simple ingredient lists. One English muffin According to Monash University, one plain English muffin is considered low FODMAP for most people. Portion size matters. Freezing and reheating bread Freezing and reheating bread increases resistant starch, which is digested more slowly and may reduce gas and bloating for some people. Why this helps Fructans, not gluten, are more commonly responsible for bread related bloating in people without celiac disease. Important note If you have celiac disease, none of these are gluten free. You must strictly avoid gluten and should work with a registered dietitian. This is not medical advice. #fiber #guthealth #fodmap #gas #bloating
Breads That Won’t Bloat (for most people) Not all bread causes bloating. How it’s made matters more than gluten alone. Long fermented sourdough True sourdough made with long fermentation helps break down fructans, which are a more common cause of bloating than gluten in people without celiac disease. Sprouted grain breads Certain sprouted grain breads, often found in the freezer aisle, may be better tolerated because sprouting reduces fermentable carbohydrates. Look for short, simple ingredient lists. One English muffin According to Monash University, one plain English muffin is considered low FODMAP for most people. Portion size matters. Freezing and reheating bread Freezing and reheating bread increases resistant starch, which is digested more slowly and may reduce gas and bloating for some people. Why this helps Fructans, not gluten, are more commonly responsible for bread related bloating in people without celiac disease. Important note If you have celiac disease, none of these are gluten free. You must strictly avoid gluten and should work with a registered dietitian. This is not medical advice. #fiber #guthealth #fodmap #gas #bloating
Follow @loamscience for more gut health info! Some extra info: Kiwi (green) —> 2 medium fruits (150g): Low in fructose and polyols Blueberries —> Up to 40g (~20 berries): Moderate in fructans at larger servings (>125g) Green bananas —> 1 medium unripe banana (~100g): Ripe bananas are higher in fructans and can become high-FODMAP Oyster mushrooms —>1 cup (~75g cooked) : Most mushrooms are high-FODMAP, but oyster is a rare exception Okra —>8 pods (~75g): Low in FODMAPs even at moderate servings Spring onions (green tops only) —> Green part only: 1–2 stalks (~15g), avoid white bulb as high in fructans Green bell pepper —> ½ pepper (~75g): Red/yellow are higher in fructose at large servings Green beans —> 15–20 beans (~75g): Low in FODMAPs at standard servings Key caveats: - Portion size is everything in FODMAPs; most of these are only low-FODMAP below a certain gram threshold. - FODMAP levels can change with ripeness (especially for bananas) and cooking methods. - Fermentation potential doesn’t equal high FODMAP; e.g., green bananas and okra are fermentable but still low-FODMAP in the right dose.
Follow @loamscience for more gut health info! Some extra info: Kiwi (green) —> 2 medium fruits (150g): Low in fructose and polyols Blueberries —> Up to 40g (~20 berries): Moderate in fructans at larger servings (>125g) Green bananas —> 1 medium unripe banana (~100g): Ripe bananas are higher in fructans and can become high-FODMAP Oyster mushrooms —>1 cup (~75g cooked) : Most mushrooms are high-FODMAP, but oyster is a rare exception Okra —>8 pods (~75g): Low in FODMAPs even at moderate servings Spring onions (green tops only) —> Green part only: 1–2 stalks (~15g), avoid white bulb as high in fructans Green bell pepper —> ½ pepper (~75g): Red/yellow are higher in fructose at large servings Green beans —> 15–20 beans (~75g): Low in FODMAPs at standard servings Key caveats: - Portion size is everything in FODMAPs; most of these are only low-FODMAP below a certain gram threshold. - FODMAP levels can change with ripeness (especially for bananas) and cooking methods. - Fermentation potential doesn’t equal high FODMAP; e.g., green bananas and okra are fermentable but still low-FODMAP in the right dose.
it was hard to pick only 5… Have a sensitive stomach? We got something for you in our link in bio 👀 #gutissues #garliclovers #fodmap #ibsfriendly
it was hard to pick only 5… Have a sensitive stomach? We got something for you in our link in bio 👀 #gutissues #garliclovers #fodmap #ibsfriendly
🤔 SURPRISED by these at all? .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Sadly there is no cure BUT you can learn how to manage your symptoms well and improve your gut health.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Gluten is not a trigger as it is a protein. Instead you can react to fructans which are a type of FODMAP found in most foods where gluten is also found. 👉 Dairy may be a trigger food for you if you have a lactose intolerance. ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤩🤩 If you want to find out more about how to tackle your IBS then sign up to my FREE IBS MASTERCLASS - - link in bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibd #tea #glutensensitivity #chronichealth #coeliac #gluten #glutenfree #ibstype #ibstyping #ibsc
🤔 SURPRISED by these at all? .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Sadly there is no cure BUT you can learn how to manage your symptoms well and improve your gut health.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉 Gluten is not a trigger as it is a protein. Instead you can react to fructans which are a type of FODMAP found in most foods where gluten is also found. 👉 Dairy may be a trigger food for you if you have a lactose intolerance. ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤩🤩 If you want to find out more about how to tackle your IBS then sign up to my FREE IBS MASTERCLASS - - link in bio! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibd #tea #glutensensitivity #chronichealth #coeliac #gluten #glutenfree #ibstype #ibstyping #ibsc
Gluten free might help, but it also might harm. In multiple trials, #gluten has been an innocent bystander while fermentable fructans are to blame. #ibs #celiac #healthnews #diet
Gluten free might help, but it also might harm. In multiple trials, #gluten has been an innocent bystander while fermentable fructans are to blame. #ibs #celiac #healthnews #diet
Myth 7: Gluten…. Is it the gluten you’re intolerant to or this type of carbohydrate many people don’t know about? Another one I have so much to say about but will probably have to upload to TikTok or YouTube to fit everything in, but I’ll post clips about it on my Instagram too 🙂 #glutenfree #gluten #antiinflammatory #inflammation #nutrition #guthealth #ibs #fodmap #fructans
Myth 7: Gluten…. Is it the gluten you’re intolerant to or this type of carbohydrate many people don’t know about? Another one I have so much to say about but will probably have to upload to TikTok or YouTube to fit everything in, but I’ll post clips about it on my Instagram too 🙂 #glutenfree #gluten #antiinflammatory #inflammation #nutrition #guthealth #ibs #fodmap #fructans
Garlic reintroduction steps! ⬇️ If you’ve been following the low FODMAP diet for more than a few weeks, it’s time to reintroduce foods! ⏰ Even if you’re feeling good and afraid of triggering your IBS symptoms, you should still try to reintroduce FODMAPs! 😬 💡Reintroducing garlic will test your tolerance to the *fructan* FODMAP group. So if you do well with avocado, you may also tolerate other fructan-containing foods! But it’s usually best to test garlic, onions, and wheat as 3 separate trials. Pro tip: start with cooked garlic first in something like tomato sauce or a stir fry! Here’s one example of a 3-day garlic 🧄 reintroduction schedule: Mon - 1/4 clove of garlic Tues - Back to low FODMAP Wed - 1/2 clove of garlic Thurs - Back to low FODMAP Fri - 1 whole clove of garlic Sat - Back to low FODMAP Sun - How did you do? I know that FODMAP reintroduction can be scary and stressful, which is why I want to encourage you to work with an experienced gut health registered dietitian (like me!) who can help you through it 😊 ✨ Go to the link in my bio to schedule your FREE discovery call to learn about working with me 1-on-1 @healthygutfx . . . #fodmap #lowfodmap #fodmapdiet #reintroduction #ibsdiet #gidiet #sibodiet #sibo #garlicfree #fodmapreintroduction #fructanfree #fructans
Garlic reintroduction steps! ⬇️ If you’ve been following the low FODMAP diet for more than a few weeks, it’s time to reintroduce foods! ⏰ Even if you’re feeling good and afraid of triggering your IBS symptoms, you should still try to reintroduce FODMAPs! 😬 💡Reintroducing garlic will test your tolerance to the *fructan* FODMAP group. So if you do well with avocado, you may also tolerate other fructan-containing foods! But it’s usually best to test garlic, onions, and wheat as 3 separate trials. Pro tip: start with cooked garlic first in something like tomato sauce or a stir fry! Here’s one example of a 3-day garlic 🧄 reintroduction schedule: Mon - 1/4 clove of garlic Tues - Back to low FODMAP Wed - 1/2 clove of garlic Thurs - Back to low FODMAP Fri - 1 whole clove of garlic Sat - Back to low FODMAP Sun - How did you do? I know that FODMAP reintroduction can be scary and stressful, which is why I want to encourage you to work with an experienced gut health registered dietitian (like me!) who can help you through it 😊 ✨ Go to the link in my bio to schedule your FREE discovery call to learn about working with me 1-on-1 @healthygutfx . . . #fodmap #lowfodmap #fodmapdiet #reintroduction #ibsdiet #gidiet #sibodiet #sibo #garlicfree #fodmapreintroduction #fructanfree #fructans
If onions mess with your stomach, there's a real reason, you’re not just being dramatic! Save this for the next time you need to cook without onions. Here’s what’s going on: Onions (along with garlic and leeks) contain fructans, a type of FODMAP (fermentable oligosaccharides). We don’t have the enzymes to fully break down fructans, so they pass intact into the large intestine where gut bacteria ferment them rapidly. For most people, this is actually good for gut health. But for those with sensitive bowels, the gas produced causes heightened pain, cramping, and bloating. So what do you do when every recipe starts with onions? Try this: 🥕 Build a different base Sauté celery, carrots, ginger, mushrooms, roasted red peppers, fennel or a little bacon. 🌶️ Toast spices in hot oil Bloom cumin, chili flakes, mustard seeds to wake them up. 🌿 Use herbs Add dried woody herbs early and fresh herbs at the end. 🧀 Add savoury depth Try Parmesan, miso, nutritional yeast, soy sauce, tomato paste, mushroom powder fish sauce, furikake 🍋 Brighten it up Lemon, vinegar, or a splash of wine 🌱 Bonus Green tops of green onions and chives are very low in fructans, and can add a little onion flavour. Garlic-infused oil is also an option. Fructans are water-soluble, not oil-soluble, so with infused oil you get the garlic flavour without the fructans. But remember, homemade infused garlic oil needs to be refrigerated and used within a week. Note: onion/garlic powder and broths can still cause issues depending on your sensitivity. 👇 Tell me — what's your go-to substitute when you skip the onions? #FODMAP #CookingWithoutOnions #GutHealth #onions #SeasonalCookingChallenge
If onions mess with your stomach, there's a real reason, you’re not just being dramatic! Save this for the next time you need to cook without onions. Here’s what’s going on: Onions (along with garlic and leeks) contain fructans, a type of FODMAP (fermentable oligosaccharides). We don’t have the enzymes to fully break down fructans, so they pass intact into the large intestine where gut bacteria ferment them rapidly. For most people, this is actually good for gut health. But for those with sensitive bowels, the gas produced causes heightened pain, cramping, and bloating. So what do you do when every recipe starts with onions? Try this: 🥕 Build a different base Sauté celery, carrots, ginger, mushrooms, roasted red peppers, fennel or a little bacon. 🌶️ Toast spices in hot oil Bloom cumin, chili flakes, mustard seeds to wake them up. 🌿 Use herbs Add dried woody herbs early and fresh herbs at the end. 🧀 Add savoury depth Try Parmesan, miso, nutritional yeast, soy sauce, tomato paste, mushroom powder fish sauce, furikake 🍋 Brighten it up Lemon, vinegar, or a splash of wine 🌱 Bonus Green tops of green onions and chives are very low in fructans, and can add a little onion flavour. Garlic-infused oil is also an option. Fructans are water-soluble, not oil-soluble, so with infused oil you get the garlic flavour without the fructans. But remember, homemade infused garlic oil needs to be refrigerated and used within a week. Note: onion/garlic powder and broths can still cause issues depending on your sensitivity. 👇 Tell me — what's your go-to substitute when you skip the onions? #FODMAP #CookingWithoutOnions #GutHealth #onions #SeasonalCookingChallenge
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