Madeleine Hull
A low FODMAP diet is commonly followed by people with gastrointestinal conditions like IBS (Irritable Bowel Syndrome). It involves eliminating high FODMAP foods and then carefully reintroducing them to identify trigger foods. FODMAPs are carbohydrates that can cause digestive issues like cramping, abdominal pain, bloating, and diarrhea. Wheat is typically avoided on a low FODMAP diet due to its fructans and galactooligosaccharides content, and pretzels are often made with wheat, so it may be surprising that pretzels are considered a low FODMAP option. However, Monash University has found that a 1/2 cup serving of original pretzels is safe due to the low concentration of FODMAPs. Gluten-free pretzels are also available and recommended for larger portions.
| Characteristics | Values |
|---|---|
| FODMAPs | Carbohydrates that may cause cramping, abdominal pain, bloating, gas, diarrhea and/or constipation |
| Low FODMAP diet | A temporary approach to help manage symptoms while identifying specific FODMAP triggers |
| Gluten | A protein, not a FODMAP |
| Wheat | Safe in specific amounts |
| Monash University findings | Up to 1/2 cup of original pretzels is safe due to the low concentration of FODMAPs in this serving size |
| Gluten-free pretzels | Glutino and Schär are popular brands |
| Low-FODMAP pretzel options | Snyder’s Of Hanover Gluten-free Pretzel Sticks, Quinn Gluten-Free Peanut Butter Filled Pretzel Nuggets, Gratify Pretzels Gluten-Free Sea Salt Twists |
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What You'll Learn
Gluten-free pretzels are a safe option
A low-FODMAP diet is a temporary approach to help manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders while identifying specific FODMAP triggers. FODMAPs are carbohydrates that may cause cramping, abdominal pain, bloating, gas, diarrhea and/or constipation.
Pretzels are typically made from wheat, which means they do contain some FODMAPs. However, Monash University has tested pretzels and found that you can safely have up to 1/2 cup of original pretzels due to the low concentration of FODMAPs in this serving size.
If you want a larger portion, it is best to swap to gluten-free pretzels instead. Gluten-free pretzels are a safe option on a low-FODMAP diet because they are not made with high-FODMAP wheat. Glutino gluten-free pretzels are a great option when on a low-FODMAP diet. The gluten-free ingredients ensure that they were not made with high-FODMAP wheat, and the taste is not compromised. Schär also makes gluten-free pretzels that are well-reviewed.
However, it is important to note that many gluten-free products may be high in FODMAPs due to added ingredients. For example, Glutino gluten-free pretzels contain ingredients that have not been lab-tested for FODMAPs, such as faba bean protein and a fibre blend containing pea fibre, bamboo fibre, and flaxseed fibre. Snyders gluten-free pretzels contain cellulose gum, which may be fermentable.
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Wheat is a red food with no safe portion listed
Pretzels, which are typically made from wheat, are allowed on the FODMAP diet in small portions. Monash University has tested pretzels and found that a 24-gram serving size, or about 1/2 cup, is safe due to the low concentration of FODMAPs. Gluten-free pretzels are also an option for those on a low-FODMAP diet, as they are made without high-FODMAP wheat.
It is important to note that gluten itself is not a FODMAP, and there are gluten-containing foods that are low in FODMAPs. Wheat, however, can be a trigger for some individuals. Wheat allergy is most commonly reported in young children, and while some outgrow it, others remain allergic throughout their lives. Wheat can also be challenging to avoid as it can be labelled under different names, such as "hydrolyzed wheat protein", "wheat starch", or "malt", and is often found in unexpected places like soy sauce, candy, and processed meats.
For those on a low-FODMAP diet, it is crucial to read labels carefully and be cautious when dining out to avoid consuming hidden wheat. While wheat is generally a red food on the FODMAP diet, small portions of certain wheat-containing foods, like pretzels, can be safe due to the low concentration of FODMAPs in those specific servings.
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Gluten is not a FODMAP
Wheat, barley, and rye contain both gluten and FODMAPs. The gluten-free diet restricts the protein in these grains, while the low FODMAP diet reduces the carbohydrates in these grains. For example, a person on a low FODMAP diet may be able to tolerate sourdough spelt bread. The fermentation process breaks down the FODMAP sugars in spelt, even though spelt bread contains gluten and would not be allowed on a gluten-free diet.
It is important to note that the low FODMAP diet is not a gluten-free diet. It is low in gluten but not strictly gluten-free. Researchers investigating gluten sensitivity were surprised to discover that the majority of individuals experiencing symptoms after consuming wheat were not reacting to gluten but rather to FODMAP sugars, which are commonly found in wheat and various other foods.
The low FODMAP diet is now the primary dietary intervention for IBS. It has been found to improve IBS symptoms more than medication. A study found that just four weeks on a low-FODMAP diet improved common symptoms of IBS, such as diarrhea and constipation, in 76% of people who followed the diet. Those taking medications to treat IBS symptoms only saw improvement 58% of the time.
It is important to remember that the goal is not to stay on a very low-FODMAP diet forever. Rather, the goals are to figure out which foods create the most problems and to have the most balanced diet possible. The first phase is a strict elimination diet, which removes foods high in FODMAPs for a period of 2-6 weeks. If you feel significantly better during that time, then some FODMAP carbohydrates may be affecting you. The second phase of the diet involves re-challenging foods by type.
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Monash University found up to 1/2 cup of original pretzels are safe
Monash University has tested pretzels and found that you can safely consume up to 1/2 cup of original pretzels due to the low concentration of FODMAPs in this serving size. This discovery is beneficial for those on a FODMAP diet who want to enjoy a snack with their families without needing separate snacks, as everyone can share the same bag of pretzels.
It is important to note that wheat, which is typically used to make pretzels, contains some FODMAPs. However, the amount of wheat in a 1/2 cup serving of pretzels is small enough to be considered safe on the FODMAP diet. This discovery is particularly useful for those who want to include pretzels as a snack option while adhering to the FODMAP diet.
It is worth mentioning that gluten-free pretzels, such as Glutino gluten-free pretzels, can be a suitable option for those on a low FODMAP diet. Gluten-free pretzels ensure that high FODMAP wheat was not used in their production, providing a larger portion option without compromising taste. However, it is important to carefully read the ingredient lists of gluten-free products, as they may contain added ingredients that are high in FODMAPs despite the absence of wheat.
While Monash University's finding of a safe serving size for original pretzels is significant, it is always advisable to refer to the Monash App for the most reliable and up-to-date information. The app is an excellent resource for double-checking ingredient information, especially when dealing with complex snack foods. Additionally, it is worth noting that pretzels can vary significantly in flour, flavourings, preservatives, and cooking style, which may impact their FODMAP content.
In conclusion, Monash University's finding that up to 1/2 cup of original pretzels is safe on the FODMAP diet offers a convenient and inclusive snacking option for those following this dietary approach. However, it is important to be mindful of portion sizes, variations in pretzel ingredients, and the availability of gluten-free options to ensure a safe and enjoyable snacking experience while adhering to the FODMAP diet.
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Flavourings and wheat pose the highest risk of FODMAPs
Wheat is the main source of FODMAPs in the Western diet. However, it is not a concentrated source of FODMAPs. Instead, it contributes to the overall FODMAP content in a diet due to the large quantity of wheat consumed. Wheat is found in many foods, including baked goods, pretzels, frostings, salad dressings, ketchups, and even some ice creams.
When starting a low FODMAP diet, it is recommended to initially eliminate wheat. However, because wheat has a low concentration of FODMAPs, many foods certified as low FODMAP still contain wheat in small quantities. Wheat is often used as a thickening agent or for flavouring.
Natural flavourings may contain high FODMAP ingredients, including celery, onion, and garlic, which are known to trigger IBS symptoms. These ingredients are typically listed as 'natural flavourings' or 'natural flavours' on food labels, making it challenging to identify their presence. The quantity of these ingredients also matters, with smaller amounts less likely to cause issues.
Gluten-free pretzels are available as a low-FODMAP option. However, some gluten-free products may still be high in FODMAPs due to added ingredients. For example, Glutino gluten-free pretzels contain ingredients that have not been lab-tested for FODMAPs, such as faba bean protein and a fibre blend.
To summarise, flavourings and wheat can pose a high risk of FODMAPs, especially when consumed in large quantities. When following a low-FODMAP diet, it is important to scrutinise food labels and be cautious of 'natural flavourings' and gluten-free products that may still contain FODMAPs.
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Frequently asked questions
Pretzels are typically made from wheat, which contains some FODMAPs. However, Monash University has found that a 1/2 cup serving of original pretzels is safe due to the low concentration of FODMAPs. Gluten-free pretzels are also a good option for those on a FODMAP diet.
Snyder's Of Hanover Gluten-free Pretzel Sticks, Quinn Gluten-Free Peanut Butter Filled Pretzel Nuggets, and Schär pretzels are some gluten-free pretzel options that are likely low in FODMAPs.
Some other low-FODMAP snack options include rice cakes with peanut or almond butter, low-FODMAP fruits like bananas, grapes, or oranges (in small portions), rice crackers with lactose-free cheese, plain popcorn, roasted nuts or seeds, carrot sticks, cucumber slices, and hard-boiled eggs.
A low FODMAP diet is a temporary approach to help manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders by identifying specific FODMAP triggers. FODMAPs are specific carbohydrates that the body cannot break down, and they can cause bloating, gas, and stomach pain.
The low-FODMAP diet begins with an elimination phase where all high-FODMAP foods are removed from the diet. Then, FODMAPs are reintroduced one at a time to identify which foods can be tolerated and in what amounts. Finally, the diet is personalized to increase variety while adjusting the type and amount of FODMAP carbs consumed.
