Think gluten’s the bad guy? Think again! Another food group may really be behind your discomfort

You've cut out bread, pasta, and biscuits for months, yet your stomach is still staging a rebellion after every meal.

If this sounds familiar, you're not alone—and you might be targeting the wrong culprit entirely.

Melbourne researchers have uncovered what could be the biggest case of mistaken identity in Australian kitchens: the majority of people blaming gluten for their digestive woes may actually be reacting to a group of carbohydrates called FODMAPs.

What exactly are FODMAPs?

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Before you start wondering if this is another trendy diet acronym, let's break it down.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols- essentially, a fancy way of categorising foods that can upset your gut.

These short-chain carbohydrates are found in everyday foods such as pasta, bread, onions, garlic, beans, milk, apples, honey and mangoes.

The key difference is that FODMAPs are commonly mal-absorbed in the small intestine, causing uncomfortable symptoms such as abdominal pain, bloating, diarrhoea and constipation in those with irritable bowel syndrome.

The social media effect

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Lead researcher Associate Professor Jess Biesiekierski didn't mince words: 'Gluten has been labelled as a villain, unnecessarily.'

She points to social media, lifestyle magazines, and celebrity influences driving what she calls 'this boom' in gluten-free living.

The numbers tell a compelling story. There are 15 times more people who suffer from IBS than coeliac disease, which gave rise to the gluten-free diet.

Yet many Australians are following the more restrictive path without proper testing.

A different approach to gut health

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Madi West's experience illustrates this perfectly. After years of avoiding gluten while still suffering from painful bloating and stomach upset, she discovered she didn't actually have coeliac disease. This revelation opened the door to exploring FODMAP management instead.

The difference between the two approaches is significant. A low FODMAP diet is not a lifetime diet because it's not nutritionally complete—it's usually recommended for 2 to 6 weeks.

Gastroenterologist Associate Professor Jason Tye-Din highlights the practical benefits: 'It's not as rigid as a gluten-free diet. It means that people can have a much more relaxed lifestyle, and it means that they're not at risk of some of these nasty complications of coeliac disease.'

The three-phase FODMAP approach

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A low FODMAP diet has 3 stages, and should be started with the help of a dietitian:

Elimination: High FODMAP foods are avoided until symptoms are eliminated or significantly reduced (2-6 weeks)

Challenge/Reintroduction: High FODMAP foods from each group are added back in a controlled fashion

Maintenance: Long-term eating plan based on your individual tolerance levels

Getting the right diagnosis first

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Before making any dietary changes, proper testing is crucial. If you are considering a low FODMAP diet, you should consult a dietitian. But the first step should always be ruling out coeliac disease.

As Biesiekierski explains: 'The very first step is a very simple blood test where they can screen for either the coeliac genes or the coeliac-related antibodies.'

Food swaps that actually work

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The good news? For most foods, there are low FODMAP alternatives.

Here are some practical swaps for your weekly shop:

Try green parts of spring onions, chives, or garlic-infused oils (the flavour transfers but not the FODMAPs)

Look for low FODMAP sourdough bread options

Choose oranges, grapes, or kiwi fruit

Wheat-free pasta options don't contain fructans, the main FODMAP of concern in wheat

The cost factor

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While gluten-free products often come with premium prices, FODMAP management can be more budget-friendly.[.p]

A well-planned low FODMAP approach can satisfy all daily nutritional needs using regular supermarket ingredients, meeting Australian dietary guidelines.

You're not necessarily buying specialty products for life—you're temporarily eliminating certain foods while identifying your personal triggers.

What this means for your dinner table

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Not everyone will respond to a low FODMAP diet, but for the estimated 10 per cent of Australians experiencing these symptoms, it could be transformative.

As Madi West discovered: 'Day to day, there's no strict exclusions anymore.' She found balance through the reintroduction phase, learning which specific foods triggered her symptoms and which she could enjoy without worry.

Learn more about FODMAPs in this video:

Working with professionals

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For personalised advice, seek the services of an Accredited Practising Dietitian. Those with additional medical issues should seek advice from their healthcare practitioner prior to changing their diet.

The temporary nature of the elimination phase means professional guidance is particularly valuable—they can help ensure you're meeting nutritional needs while systematically identifying your triggers.

Getting the balance right between proper testing and dietary management could mean the difference between unnecessary restriction and genuine relief. Before you blame the bread, it might be worth investigating whether FODMAPs are the real troublemaker at your dinner table.

Have you experienced gut issues that improved with dietary changes? We'd love to hear about your journey in the comments below.