05
May
4 comments
Gluten or FODMAPs

 
If you know that you don’t tolerate wheat but want to know for once and for all if you are intolerant to the gluten in wheat or the carb part of wheat (FODMAPs), then here is a simple test. Do not complete this test if you have been diagnosed with coeliac disease and I suggest you have a read of this blog about wheat and this one about the difference between coeliac disease and wheat sensitivities. Then make a batch of one of these recipes and check your symptoms after eating.

TO TEST FOR GLUTEN SENSITIVITY (NOT COELIAC DISEASE)

(CHOOSE ONE OF THE FOLLOWING THREE RECIPES)

1. Hummingbird cake (contains gluten, low in FODMAPs)

 

WHAT YOU NEED:
1 ½ cups Good Gut flour
½ cup rice flour
1 ½ teaspoons baking powder
1/2 teaspoon bicarbonate of soda
1 teaspoon ground cinnamon
1 cup firmly packed brown sugar
450g can crushed pineapple in juice, drained, reserving 1/3 cup juice
1/2 cup desiccated coconut
1 cup mashed banana
2 eggs, lightly beaten
1/2 cup extra light olive oil
1/2 cup walnuts, chopped

WHAT YOU DO:
Preheat oven to 180°C/160°C fan-forced. Grease 23cm square cake pan. Line base and sides with baking paper
Sift flours, soda, cinnamon and sugar into a large bowl. Stir in pineapple, reserved juice, coconut, banana, egg, oil and 1/4 cup cold water. Pour into prepared pan.
Bake for 45 minutes or until a skewer inserted into the centre comes out clean. Stand in pan for 10 minutes. Turn out onto a wire rack to cool.
Dust with icing sugar and sprinkle with walnuts.
Test using one regular sized slice. If you do not experience symptoms, try two slices over the course of the following day.

OR

2. Carrot Cake (contains gluten, low in FODMAPs)

WHAT YOU NEED:
¼ cup vegetable oil
½ cup brown sugar
2 eggs
1 ½ cups Good Gut flour
½ cup rice flour
2 teaspoons baking powder
2 cups grated carrot
¼ – ½ cup milk

WHAT YOU DO:
Whisk together oil and sugar until creamy. Add eggs and combine well.
Fold in flour then carrots. If mixture is too thick add milk until mix drops of a spoon.
Cook in a greased tin for 40 – 50 minutes in a medium heat oven.
Test using one regular sized slice. If you do not experience symptoms, try two slices over the course of the following day.

OR

3. Banana bread (contains gluten, low in FODMAPs)

 

WHAT YOU NEED:
2 eggs
½ cup brown sugar
60g (2 tablespoons margarine)
2 bananas (mashed)
1 ½ cups Good Gut flour
½ cup rice flour
2 teaspoons baking powder
1 teaspoon cinnamon
¾ – 1 cup milk

WHAT YOU DO:
Whisk together eggs, oil and brown sugar until light colour and frothy. Add mashed bananas.
In a separate bowl, combine flours, baking powder and cinnamom well.
Add the flour mix to egg mixture and combine, adding milk gradually until the mixture is the consistency of cake batter.
Cook in a greased cake tin for 30 – 40 minutes.
Test using one regular sized slice. If you do not experience symptoms, try two slices over the course of the following day.

TO TEST FOR FODMAP SENSITIVITY

Gluten free pear (or apple) friands (contains FODMAPs, gluten free)

WHAT YOU NEED:
6 egg whites
185 g butter, melted
1 heaped tablespoon honey, melted with the butter
120 g almond meal (ground almonds)
200 g gluten free icing sugar (confectioners’ sugar)
1 tablespoon
110 g plain gluten free flour
1 small pear, peel, cored and chopped finely (or 1 apple small, peeled and grated)
1 heaped tablespoon slivered almonds

WHAT YOU DO:
Preheat oven to 200°C or 180°C if using a fan-forced oven and grease a 12 hole muffin pan or friand pan.
Whisk the egg whites in a medium bowl until frothy.
Add the melted butter and honey, almond meal, sifted icing sugar and flour, then the chopped pear. Stir until combined.
Place into the 12 muffin/friand pans and sprinkle with the flaked almonds.
Bake for about 20 minutes. Stand 5 minutes in the pan, before turning out.
Allow to cool on a wire rack

Test using one regular sized friand. If you do not experience symptoms, try two friands over the course of the following day.

What have you learned? The type of symptoms and when they occur in relation to the test will influence what food components they can be attributed to.

You are welcome to email me at kerith@gutfeelings.com.au so I can help you to distinguish if you are sensitive to gluten or FODMAPs, or neither or both!!

4 Responses to Test your gluten and FODMAP sensitivity

  1. Emily

    Hello, i notcie that your fodmap recipe has multiple types of fodmaps but not the wheat fodmap fructan. So if for eg. You react to wheat bread how do you know if its the wheat fructans or the gluten you react to?

  2. Kerith Duncanson

    Hi Emily,
    The top three recipes are all low in total FODMAP content (as long as you use lactose free milk. If you made one of these recipes using low FODMAP flour (Good Gut flour or rice flour) and did not have any gut symptoms, but you did react to the gluten free pear friand recipe – then you would know that it is the FODMAPs not the gluten you are reacting to. I hope that helps.

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