If you follow a gluten-free, low fructose or low FODMAP diet, you might be wondering how to combine your Froyda curries, stews, and sauces in a gut-friendly way.
Don’t worry – in this article, we’ve put together some tips to help you create delicious, gut-friendly, and balanced meals.
Why Wheat Can Be Problematic
While the gluten-free diet eliminates wheat entirely, the low FODMAP and the low fructose diet limits wheat, but for an entirely different reason. Here is why:
Gluten-free diet: Wheat contains gluten, a protein that can trigger inflammation and digestive issues in people with coeliac disease or non-coeliac gluten sensitivity.
Low FODMAP diet: Wheat is high in fructans, a type of fermentable carbohydrate that can ferment in the gut and cause bloating, gas, and abdominal discomfort if you are suffering from IBS.
Low fructose diet: While wheat has low amounts of free fructose, it is rich in fructans (a type of oligosaccharide). If you have malabsorption issues, your body may struggle to digest these, leading to bloating, gas, and stomach pain.
Additionally, many processed wheat products, such as bread, pasta, and crackers, may contain added high-fructose corn syrup, which must be avoided on a strict low-fructose diet.
By choosing naturally gluten-free grains like buckwheat, millet, rice, polenta or quinoa, you can enjoy meals that are gentle on your gut while still being nutritious.
Buckwheat & Buckwheat Noodles
Buckwheat is highly nutritious, providing more carbohydrates than whole wheat per 100 g. Naturally gluten-free, low FODMAP, and low in fructose, buckwheat makes a great base for your meals.
Tip: Always check the ingredients on buckwheat noodles, as some brands may mix in wheat flour.
Pairs well with: Froyda Curries and Stews. Buckwheat noodles pair especially well with Froyda Peanut Curry or Magical Marinara Sauce.
Millet
An ancient grain once common in German kitchens, millet is naturally gluten-free and rich in nutrients, particularly iron. A serving of 184 g cooked millet is low FODMAP and low in fructose, making it a gentle, nourishing choice for your gut.
Tip: Millet is naturally gluten-free, but check the packaging to ensure that it has been processed without traces of gluten.
Pairs well with: Froyda Currys and Stews for a quick, wholesome meal.
Rice, Rice Pasta & Rice Noodles
Rice comes in many varieties, all providing complex carbohydrates, fibre, and minerals to keep you full for longer. Wholegrain rice retains the bran and germ, making it especially nutrient-rich, while white rice loses some of these benefits during processing.
Superfood option: The Organic Jasberry Superfood-Rice is rich in antioxidants. It has three times the antioxidant capacity of blueberries and four times that of goji berries.
Rice pasta pairs well with: Lentil Bolognese, Magical Marinara Sauce and Froyda Peanut Curry
Quinoa
Whether you prefer red, black, or white, quinoa is a protein-packed, gluten-free grain containing all eight essential amino acids. It’s also rich in iron and other micronutrients, making it a nutritious, low FODMAP and low fructose choice. On a low FODMAP and/or low fructose diet you can enjoy up to 155 g of cooked quinoa with your meal.
Pairs well with: Froyda Curries and Stews