Reason for bloating and gas not gluten, but 'this' ingredient in bread, says Lancet study

Have you ever felt bloated after consuming bread, and blamed it all on ‘gluten’? Well, it turns out gluten might not the actual culprit. Recent research published in The Lancet has redirected the blame away from gluten, and onto another ingredient behind bread‑related bloating and gas.

The investigators highlight fructans-a class of carbohydrates embedded in wheat and a host of grains, as the likely issue. Fructans sit within the FODMAP family (Fermentable Oligo‑, Di‑, Mono‑saccharides and Polyols), a group of short‑chain carbs, that are often only partially absorbed, and then fermented by gut bacteria, producing the gas and abdominal discomfort many people experience. What this discovery underscores is the need to tailor diets to each individual, rather than resorting to a blanket ban on gluten. Let us learn more…

What exactly are fructansFructans are a type of carbohydrate, composed of linked units that form chains. They appear in a variety of foods-wheat, onions, garlic and even some fruits. Unlike gluten, which is a protein, fructans are fibers that largely pass through the small intestine untouched.

When they finally reach the colon, gut bacteria ferment them, releasing gases such as hydrogen and methane along with short‑chain fatty acids. This fermentation can bring on stomach discomfort, and extra gas in people, who are particularly sensitive, or who have irritable bowel syndrome (IBS), or non‑celiac gluten sensitivity (NCGS).What the Lancet study and other investigations revealIn 2018, a notable randomized, double‑blind, placebo‑controlled trial examined those who believed they were gluten‑sensitive, yet tested negative for disease.

The investigators tested gluten and fructan effects separately, by handing participants bars that contained either gluten, fructans, or an inert placebo. The findings were striking: the fructan‑laden bars triggered gastrointestinal distress-bloating, excess gas and abdominal pain.

Strangely enough, the gluten‑only bars didn’t produce symptoms any worse, than the placebo. The data suggest that, for many who hold gluten responsible for their issues, fructans might actually be the instigators.Why Fructans result in bloating and gasClassified as a FODMAP, fructans draw fluid into the intestine by virtue of their pull, and once they reach the large bowel, they are swiftly broken down by resident microbes. This rapid fermentation churns out gas, causing the colon to swell. The resulting stretch can irritate the gut wall and set off nerve signaling, which amplifies the usual complaints-bloating, abdominal pain and erratic bowel movements, whether diarrhea or constipation, in people who are particularly sensitive.

Gluten, vs. FructansMost people point the finger at gluten when wheat‑type foods cause stomach troubles. Yet, gluten shares the stage with fructans in those foods. A gluten‑free regimen typically trims the fructan load as well, blurring the lines on which is more harmful than the other. Consequently, setting apart the real trigger, becomes a challenge. In some cases, eliminating gluten barely makes a difference, because the lingering fructans keep the system on edge.

Recognizing fructan intolerance or sensitivity, offers a better-targeted dietary approach, such as limiting high-FODMAP foods rather than unnecessary gluten avoidance, which can be restrictive and nutritionally limiting.Personalised meal plansWith this insight, dietary plans need to be individualized for individuals who have a sensitive stomach, rather than imposing a one‑size‑fits‑all gluten‑free regime. People who struggle with bloating and gas, may find a low‑FODMAP approach-one that trims fructans and other fermentable carbs, more beneficial. On the other hand, foods high in fructans, such as wheat, onions, garlic and certain fruits can be, swapped for alternatives.

Enlisting a dietitian versed in FODMAP management, can shape an eating plan that eases symptoms without too many restrictions, bolstering gut health and overall quality of life.