When I was diagnosed with FM, my dietician suggested that “going
gluten free” may help, as this would also help to decrease my intake of
fructans. This is because wheat contains high amounts of fructans, as discussed
in this previous
post, as well as gluten. However, gluten free is not always fructose
friendly, and this is something that I often struggle with, particularly with
the current popularity of gluten free foods. This week, I will discuss the
possible connections and differences between gluten free and fructose friendly
foods, and my personal experiences with this.
GLUTEN FREE FOODS
It is very common today to find gluten free variations of
many foods which are typically made with wheat flour – bread, pasta, wraps, pizza
bases, cakes, biscuits, and even Weet-Bix! I
have to say that in my experience, these gluten free foods are sometimes
unpleasant – they can be dry, heavy, and even tasteless. Additionally, I find
that gluten free pasta does not fare well as leftovers, as they often lost
their consistency. However, there are also some things that are very well made –
flourless cakes, for example.
Here are my favourite gluten free products so far:
DIFFERENT TYPES OF FLOUR
In order to make things gluten free, i.e. wheat free, there
are many different flours that are used. This
website gives a comprehensive list of possible alternative flours, but the
most common ones in my experience are as follows:
- Maize/corn flour
- Potato flour
- Rice starch
- Spelt flour
- Tapioca flour
These flours are often made in combination to help get a
good balance of textures, like in the recipes listed here.
If you are mixing your own gluten free flour, the basic
formula to follow is 40% whole grain flours, and 60% white starches.
The problem for those with FM is that some alternative
flours are high in fructose or fructans. As previously
discussed, I am very sensitive to corn flour. This can also be a problem
when different flours are used as thickeners in sauces or stocks.
POSSIBLE ALTERNATIVES TO GOING GLUTEN FREE
In my experience so far, it is sometimes better to find
other alternatives to gluten free foods. For example, I find that sourdough
bread is a good alternative to gluten free bread, as it does not contain
problematic ingredients like corn flour, and still tastes good. On the other
hand, when ready-made gluten free foods are not suitable, a good option is to
make your own flours, stocks or sauces.
What are your
experiences with FM and gluten free foods? Please share below.
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