A Closer Look at Gluten Sensitivity
Millions of people globally choose to eliminate gluten, a protein present in wheat-based foods like bread, pasta, cereals, beer, and cake. For individuals with coeliac disease and certain autoimmune conditions, avoiding gluten is imperative to prevent inflammation, gut distress, and other unpleasant symptoms. Interestingly, about 12% of the population voluntarily opts out of consuming gluten even without these conditions.
What are Fructans?
Recent Norwegian studies suggest that the real issue for many may not be gluten but fructans—a type of FODMAP and short-chain carbohydrate that can cause discomfort for those with Irritable Bowel Syndrome (IBS).
Common sources of fructans include:
- Wheat, rye, and barley
- Onions and garlic
- Dates, prunes, and raisins
- Ripe bananas
- Cashews and pistachios
Symptoms like bloating, pain, and an upset bowel might indicate a fructan intolerance rather than a reaction to gluten.
Understanding Non-Coeliac Gluten Sensitivity (NCGS)
Non-Coeliac Gluten Sensitivity (NCGS), also known as gluten intolerance, involves gastrointestinal symptoms related to gluten ingestion in individuals without coeliac disease. Real yet rare, only about 16% of people feel better on a gluten-free diet due to actual gluten sensitivity, with others responding to different sensitivities, such as fructans, or experiencing placebo effects.
The Misconception of Gluten-Free Diets
Gluten-free diets are often misunderstood. By eliminating gluten, one inherently reduces fructan intake, which can relieve symptoms for those sensitive to fructans. However, these diets are unnecessarily restrictive and could potentially lead to:
- Unnecessary avoidance of beneficial foods like sourdough.
- Inadequate resolution of digestive issues, sometimes exacerbating them.
- Increased sugar and carbohydrate intake, impacting those at risk for diabetes.
Identifying and Managing Fructan Intolerance
If consuming bread, garlic, dates, or cashews leads to discomfort, fructan intolerance may be the cause. Confirming this with a dietitian or GP can pave the way for tailored dietary adjustments. For personalised support, consider scheduling a consultation via my booking page. You can also stay up to date with the latest in digestive health by signing up for my VIP newsletter!
Takeaways on Navigating Gluten Sensitivity and Fructan Intolerance
Understanding whether gluten or fructans are causing your symptoms is crucial for effective management. Correct diagnosis and appropriate dietary changes can vastly improve life quality. If you suspect fructan intolerance, seeking professional advice is a proactive step toward better health.
