Digestive disorders such as bloating and irritable bowel syndrome (IBS) (often called irritable bowel syndrome) are present for many people. Some suspect they are gluten intolerant, others wheat intolerant!
So which bread to choose?
Is sourdough bread really a more digestible option for people sensitive to FODMAPs?
What is the low FODMAP diet?
- This concept is based on foods that are "fermentable" in the intestine (3).
- These carbohydrates (FODMAPs) are fermented in the colon by the bacteria of the intestinal microbiota, which can cause gas and bloating.
- By reducing FODMAP-rich foods, the bacteria reduce their associated "reactions" and improve the gastrointestinal symptoms present.
Find out more about nutritional recommendations for IBS: consult this blog.
- FODMAPs can also have an osmotic effect, causing an increase in water content in the intestinal lumen, favoring its abdominal distension and thus leading to symptoms such as abdominal pain, diarrhea, flatulence and bloating (1).
- One of the foods rich in FODMAPs is wheat, which contains fructan, a carbohydrate rich in FODMAPs (3).
- A low-FODMAP option is usually gluten-free bread, which contains low-FODMAP ingredients!
Gluten or wheat intolerance?
Some people report discomfort not only with wheat, but also with gluten, which includes wheat, barley, oats, rye and spelt.
It is possible to have non-celiac gluten sensitivity characterized by the presence of digestive discomfort when consuming gluten, while celiac disease and wheat allergy have been excluded during medical investigations (1)(2).
Celiac disease involves an autoimmune reaction to gluten, leading to chronic inflammation and damage to the intestinal lining. For celiacs, a gluten-free diet is essential for chronic disease prevention and intestinal health.
There is no "diagnostic" test for gluten intolerance. Dietary tests of exclusion and reintroduction must be carried out while observing the associated digestive symptoms.
To remember : Gluten is a protein found in wheat and other grains vs. fructan is a sugar found in wheat!
Targeting your intolerances (wheat vs gluten) is essential to limit unnecessary restrictions.
Make an appointment with a nutritionist of the team to help with these investigations!
If you're more of a self-taught person: the " In Search of the Perfect Poop A "Digestive Management" guide is available for managing digestive disorders (constipation or diarrhea).
Is sourdough bread a low-FODMAP option?
- Sourdough is different from the yeast traditionally used in bread.
- Sourdough bread is bread to which a starter culture of sourdough has been added.
- The bread is thus "fermented" by these sourdough bacteria (4).
- This fermentation reduces the bread's content of oligosaccharides, including fructans, which makes it easier to tolerate.
Examples of sourdough bread available on the market:
- Wholemeal sourdough bread from First harvest
- Bread Inéwa
- Bread from selected artisan bakeries
Although sourdough bread is considered low in FODMAPs, pay attention to the ingredient list on breads to avoid FODMAP-rich ingredients such as honey, high-fructose corn syrup, dried fruit or inulin.
In conclusion
Sourdough bread is considered a low FODMAP food. Always check the ingredients list to confirm that "real" sourdough is used and that the other ingredients are low in FODMAPs.
A personalized nutritional support can help you understand the various possible intolerances and validate your level of tolerance to wheat, gluten and FODMAPs!
References
(1) Algera et al (2019) The Dietary Management of Patients with Irritable Bowel Syndrome: A Narrative Review of the Existing and Emerging Evidence. Nutrients Sep 9;11(9):2162. https://pubmed.ncbi.nlm.nih.gov/31505870/
(2) Guandalini and Polanco (2015) Nonceliac gluten sensitivity or wheat intolerance syndrome? J Pediatr Apr;166(4):805-11.
(3) Monash University, Starting the FODMAP diet. Page consulted online: https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/
(4) Monash University, Sourdough processing & FODMAPs. Page consulted online: https://www.monashfodmap.com/blog/sourdough-processing-fodmaps/
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