Author: Ashley Linkletter

Including fermented foods in your diet seems like a no-brainer, but with so many food and beverage options available, it can feel overwhelming.
Are the health claims true? And what are the best fermented foods for a beginner? It’s time to explore just what fermented foods are, consider their science-backed benefits, and gather a great list of delicious and versatile fermented foods that can be shopped for and incorporated into your diet easily.

What are fermented foods?

Fermentation is, put simply, the process of letting natural foods age so that their sugars and starches are eventually eaten by beneficial bacteria. Fermentation occurs when a food or drink is exposed to yeast or another bacteria either intentionally through inoculation or passively in cases of exposure to naturally-occurring airborne organisms.
Fermented food is everywhere and chances are you’re probably already eating or drinking something fermented without even knowing it. If the thought of eating bacteria on purpose sounds unappealing or challenging, it’s well worth considering the many health benefits of consuming fermented food and drink before you make up your mind.

The Many Health Benefits of Eating Fermented Foods

Fermented foods are often portrayed as “miracle foods” that have limitless health benefits. While many of these claims need to be studied more in depth, there are definite perks to eating these foods regularly. One of the most exciting is the affect of fermented foods on brain and gut health.
Kirsten and Christopher Shockey are fermentation experts who sell homemade cultured vegetables and krauts through their company Mellonia Farm and co-authored the comprehensive fermentation cookbook Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Picles, Chutneys, Relishes & Pastas. They’re quick to point out the numerous health benefits of including simple fermented foods in your diet.
“When we ferment say, a vegetable or a soy bean, we are setting up the perfect environment for the microbes to transform these ingredients into nutrient-dense foods. In the case of the vegetables, the lactic acid bacteria is breaking down the carbohydrates that we cannot digest into a usable form. This makes the nutrients in the vegetables now more bioavailable for our bodies to uptake. At the same time some vitamins, like C increase and vitamin B12 and vitamin K2 are created,” Kirsten tells HealthyWay.
Even more important is the positive effect the healthy bacteria, or probiotics, from fermentation have on our gut health, which in turn strengthens our immune and anti-inflammatory responses. Although fermented foods have been made and praised for their health benefits for several millennia in cultures all over the world, they are just now being rigorously studied by Western scientists to determine how far-reaching the benefits of their probiotics actually are.

What’s the difference between pickling and fermenting?

Both pickling and fermenting are methods used to preserve and extend the life of food. It’s hardly surprising that uncertainty arises when comparing these two methods of preservation. Fermented foods can be pickled and pickled foods can be fermented, which definitely lends to the confusion. The pickling method involves letting food soak in an acidic liquid (such as vinegar, which is made using both alcoholic and acid fermentation) so that it takes on a sour flavor.
True fermentation’s distinctive sour flavor, on the other hand, is actually a reaction between the naturally-occurring sugars in the food and the bacteria. Fermentation is a longer process than pickling and relies on the presence of the lactobacillus bacteria that gives fermented food its tangy and sour flavor.

How often should you include fermented foods in your diet?

Since chocolate is technically a fermented food, it’s important to specify that when we refer to fermented foods that will benefit your gut and overall health, we’re talking about certain healthy choices.
Kirsten suggests trying to include fermented foods in your diet every day. “These foods have digestive enzymes that help us process all the food, so just a little dollop can boost any meal. The live probiotics that make it through to your gut are fairly transient so it is a good idea to keep sending some down regularly. Having a varied supply of fermented vegetables can make this easy and you aren’t eating the same thing over and over.”
This can be as simple as adding a few tablespoons of sauerkraut to your dinner, topping your baked potato with natural yogurt or sour cream, or even making your own homemade fermented hot sauce to use as you like throughout the day.

8 Fermented Foods to Fall in Love With

Cultured Yogurt

Cultured yogurt is widely praised for its health benefits and creamy taste, but did you know it is actually a fermented food? Yogurt is made when a starter, usually lactobacillus bulgaricus, is added to milk and gently heated. This heating process implies that the yogurt is thermophilic, which means that heat is needed to begin the culturing (or fermenting) process. Unfortunately many popular brands of flavored yogurt are loaded with sugar, fillers, dyes, stabilizers, and preservatives in order to make them more palatable and dessert-like.
Whenever possible, choose plain regular or lower-fat yogurt and add your own fruit or a drizzle of honey for sweetness. Ideally, you want your yogurt to have only two ingredients: fresh milk and lactobacillus bulgaricus. Because commercially made yogurt is sometimes heat-treated after fermentation to ensure a less-tart flavor and more shelf-stable product (a process which effectively destroys live probiotic cultures) the Natural Yogurt Association has developed a seal that lets you know whether or not the yogurt has been subjected to heat treatment, so study up and opt for yogurts that have retained their full probiotic glory.

Sauerkraut

Sauerkraut is more than just a delicious topping for sausages and hot dogs. This popular condiment is thought to have originated in China, although Americans most commonly think of it as a German food. Made of fermented cabbage, sauerkraut is rich in probiotics that are highly beneficial to gut health and your body’s immune and anti-inflammatory responses.
Sauerkraut has a strong tangy flavor that can be overwhelming if you’re just beginning to include fermented foods in your diet. Kirsten recommends tweaking the taste of sauerkraut by putting “lemon, garlic, and dill in [it], or [using] smoked salt instead of regular salt [to change] the flavor completely.”
With a few tweaks, she says, “Suddenly you’ll want to put in your wrap [or] your macrobowl all the time.”
In addition to being a great source of probiotics, sauerkraut is also high in vitamin K, fiber, and vitamin C.
When buying sauerkraut, make sure to check whether or not it’s been pasteurized, since the pasteurization process destroys all of the product’s beneficial bacteria. Look for unpasteurized sauerkraut in the refrigerated section of the grocery store as anything shelf stable will have undergone heat treatment. Sauerkraut is also relatively simple to make, requires no special equipment, and can be a good introduction to home fermentation.

Miso

If you’re a fan of dining at Japanese restaurants, then you’ll definitely be familiar with miso soup as a starter before your meal. What you might not be aware of is that your small bowl of soup is teeming with beneficial bacteria and tons of protein!
Miso translates to “fermented beans” in Japanese and the paste is usually made of soybeans although miso can also contain fermented grains such as millet or wheat. An excellent example of the hard-to-define umami flavor, miso pastes vary in complexity and strength and come in several different colors: red, yellow, and white.
Red miso has the most intensely salty flavor and can stand up to big flavors as a marinade for hearty vegetables and gamey meats. Yellow miso is made of fermented soybeans and barley and is the perfect choice for soups, glazes, and salad dressings. White miso is the mildest of the three and is a good choice if you’re just beginning to experiment with miso. You can use it for soups, light marinades, and salad dressings.
When making miso soup it’s crucial that the miso is stirred into your stock or water after it’s been taken off the heat as adding it directly to boiling water will kill off the miso’s probiotic benefits.

Tempeh

A staple in Indonesian cooking, tempeh is tofu’s incredibly flavorful fermented cousin. Made of fermented soybeans, tempeh is sold as a compact and nutrient-dense cake that can be used in many of the same dishes that call for tofu. Tempeh is drier than tofu and has a more complex flavor that is often described as nutty due to the fermentation process it undergoes.
This fermentation makes tempeh easier to digest and also helps with the absorption of important nutrients such as calcium, zinc, and iron. Tempeh is a versatile ingredient and can be prepared any number of different ways including steaming and marinating, crumbling it into soups and sauces, and thinly slicing it.

Kimchi

Kimchi is a super-flavorful and versatile Korean condiment made of fermented cabbage, red chili pepper powder or paste, garlic, salt, and vinegar. Kimchi is high in fiber and vitamins A, B, and C. It also contains an abundance of healthy probiotics for gut health. The process of making kimchi can be broken down into four fundamental steps: brining, seasoning, fermenting, and storing.
Making kimchi at home is relatively simple and requires only a handful of fairly easy-to-find ingredients. The only ingredient that can be difficult to track down is gochugaru, the Korean red pepper powder or paste that gives kimchi its signature fiery bite. Luckily, gochugaru can be purchased online.
Kimchi’s tangy and spicy flavor makes it an ideal addition to all kinds of recipes. Use it to top your bowl of noodles, crispy rice, or ramen, or as a topping for hot dogs and grilled sausages. It’s even great in grilled cheese sandwiches if you’re looking for a twist on a classic.

Kefir

Kefir has been enjoying some well-deserved exposure and a surge in popularity in North America over the last couple of years. Kefir is essentially a drinkable yogurt-style fermented beverage that can be made from cow, goat, sheep, coconut, soy, or rice milk. Kefir boasts many of the same health benefits found in other fermented foods, including plenty of gut-healthy probiotics that support improved immune responses.
One of the main differences between kefir and cultured yogurt, though, is the method by which it’s made. Creating a batch of kefir involves adding milk to kefir grains (combined yeast and dairy strains) and letting it ferment for at least 24 hours. Kefir may be a good option if you suffer from lactose intolerance, although digestive responses will vary from person to person, so it’s advisable to begin by ingesting only small amounts of kefir if you’re worried about an adverse reaction to lactose.
Kefir is available plain as well as in fruit and other flavors. As with cultured yogurt, it’s important to make sure kefir hasn’t had excess sugar, preservatives, or fillers added before deciding it’s a healthy addition to your diet.

Sourdough

It may surprise (and delight!) you to learn that sourdough bread is actually a fermented food with many of the same health benefits as the others on our list. The sourdough method of baking bread is an ancient one. It began with the observation that when flour and water are combined and left to sit, they’ll eventually begin to ferment. Nowadays, sourdough starters (which can easily be made at home) are left to ferment for several days before being added to a bread recipe.
Fun fact: Sourdough starters are sometimes passed down for generations and can survive to be well over 100 years old! Even more importantly, sourdough bread is easier for your systems to digest because the bacteria in the starter predigests the starches in the grains and breaks gluten down into more easily-digestible individual amino acids.

Kombucha

Another example of fermentation that’s been around for thousands of years, kombucha is made of green or black tea that has had bacteria and yeast added to it. The tea is allowed to ferment for at least a week, during which time a mushroom-like SCOBY—which stands for symbiotic culture of bacteria and yeast—forms. Small pieces of SCOBY can be broken off and added to more tea so that the fermentation process can begin all over again.
Kombucha has similar gut-health benefits as other fermented foods and boasts an impressive level of antioxidants because of its tea content. Kombucha has a pleasantly tangy taste and soda-like effervescence that it makes it perfect for people just getting into fermented foods. Its huge increase in popularity over the past decade has made it just as likely that you’ll find kombucha at a gas station as a natural foods store.

What to do if You Find the Taste of Fermented Foods Too Strong

Fermented foods absolutely have a distinct tanginess that you might find overwhelming if you’re just beginning to explore the world of fermentation. Before writing off fermented foods for good, Kirsten says her biggest advice is not to be scared or intimidated. “We’ve grown up with germ theory and refrigeration so it natural that it is uncomfortable for folks to leave things on their counter to get bubbly on purpose.”
It’s also important not to get fixated on a certain type of fermented food. If one doesn’t work for you, there are plenty of other options to consider. She says, “Maybe you will never like sauerkraut but you do like fermented mustard, or hot sauce is your game and you put it on everything anyway. Trade out Sriracha for a fermented version and all the flavor is there combined with all the enhanced individual benefits of the ingredients. How cool is that!”
It’s also possible to include fermented foods in your diet by masking their flavor in a recipe. For example, kefir is an amazing addition to smoothies and is virtually unrecognizable when blended with other ingredients. Halve or completely replace the mayonnaise used in dips and chicken salad sandwiches and add cultured yogurt in its place. If you’re making a meat-based chili, substitute a third or half of the ground meat with crumbled tempeh. No one will even notice it’s there in the midst of all the other ingredients.
The bottom line is that—regardless of your taste or experience with foods that are full of healthy bacteria—fermented foods are for everyone.

It seems like every time I browse Facebook or Pinterest I’m introduced to yet another food that falls into the “super” category. From chia seeds to watermelon to wild salmon, these foods are no longer merely healthy, they’re super. It’s incredibly easy to fall into a superfood trap, when shopping for food becomes all about intentionally seeking out superfoods over what you perceive to be mere “regular” food.
But is the term superfoods just a marketing ploy? And how many of their supposed health claims have actually been proven?
A fixation on superfoods can be costly not only to your wallet but potentially to your health. Let’s take a look at the history and usage of the term superfood and explore some examples of foods that live up to their hype (and some that don’t).

Superfood: Unpacking a Loaded Word

The widespread use of the term “superfood” to describe a food with a multitude of nutritional benefits is relatively new. According to an article in The Guardian, the superfood trend began as a strategy to market blueberries and pomegranates.
In the article, researcher Jeremy Spencer, PhD, of the University of Reading, argued against the usage of the term superfood and said, “Not only is it completely misleading to break a food down into its component parts and study those one by one, but it is impossible to predict the reactions of individual metabolisms to specific foods. Apart from the fact that the effect of the whole food may be more [than—or quite different from—] the sum of its parts, it is impossible to say each person will have the same physiological result.”
The concept of seeing food as the sum of its parts rather than as a whole is central to the idea of a superfood; instead of eating for pleasure you’re basing your diet on individual nutritional characteristics, some of which are still scientifically unproven.
Benjamin Sit, a registered dietitian with a focus on sports nutrition, agrees with Spencer’s stance. He believes that superfoods are a “marketing ploy to describe foods with high amounts of vitamins, minerals, and nutrients when compared to other similar foods. The primary issue is that the body can only absorb what it needs, so in many cases not all the nutrients are even absorbed when eating superfoods. That doesn’t mean that people shouldn’t include them into their diet but that these superfoods are a healthy addition to a balanced diet.”
Sit also says that despite people’s best efforts to eat a healthy diet made up of superfoods, this kind of eating plan can lead to an unbalanced diet. He cites instances in which people have gone “overboard with superfoods like quinoa or matcha to be ‘healthier,’ but they tend to overdo it and it throws the entire diet off balance. Healthy eating is about finding your personal balance, it’s not about taking huge quantities of goji berries!”

The High Cost of Superfoods

Foods that have been deemed “super” often have a higher cost than similar foods that might actually have equal or even greater nutritional value. Superfoods that are considered exotic, such as matcha, agave nectar, açai berries, and royal jelly, can be incredibly expensive and have no real scientific studies to back their supposed health claims. Even more run-of-the-mill superfoods such as kale, coconut water, and kimchi have cheaper alternatives, as illustrated in an infographic on HuffPost. Remember, just because certain superfoods might have a higher price tag doesn’t mean they have more to offer in terms of nutritional benefits.

The Environmental Impact of Superfoods

Any time a specific food gets positive media attention, it tends to go up in popularity, but where does that leave the people who grow and produce the food—and what is the impact on their environment? Sales of avocados have doubled since 2005, according to a 2015 article in The Washington Post, and although we all may love avocado toast and guacamole, the spike in avocado’s popularity has had a profound impact on deforestation in central Mexico.
Almonds are another so-called superfood that have had a negative effect on the environment. About 80 percent of the world’s almond supply comes from California, a state that is now known for its perpetual problems with drought, and it takes one whole gallon of water to grow a single almond to maturation. When shopping for foods based on their nutritional merit, it’s still important to buy local and in-season whenever possible. This will decrease negative environmental impact while supporting local farmers.

Superfoods That Live up to Their Super Reputation

Despite the shaky nature of the term superfood, there are certain foods that not only taste delicious but also have evidence-based nutritional benefits.

1. Greek Yogurt

One of Sit’s favorite superfoods is Greek yogurt. “I can’t tell you how much I love Greek yogurt! Aside from the creamy, thick texture; it’s an easy-to-prepare, high-protein snack with pro- and prebiotics,” he says.
What makes these pre- and probiotics so beneficial? Not only do these healthy bacteria keep your gut healthy and help regulate digestion, they’ve also shown themselves to be helpful in other areas of the body. One study concluded that dairy that contains probiotics helped skin remain younger looking (along with many other foods typically found in the Mediterranean diet, such as olive oil, fruits, and vegetables). Yet another study showed that yogurt-specific probiotics significantly helped with brain function and stress in women, adding credence to the saying “you are what you eat.”

2. Chia Seeds

Justine Chard, a registered dietitian and founder of Ever After Health, is a big fan of chia seeds. She says that their “high fiber content helps you to feel full and manage your blood sugars, and it’s a versatile ingredient to add to your meals and snacks.”
In case you’re unfamiliar with these tiny seeds: Yes, they’re the namesake of those Chia Pets advertised on TV. When they’re not growing into the shape of Bob Ross’ hair, chia seeds can be soaked in water or any other liquid until they expand into tapioca-like balls. A single 1 ounce serving of chia seeds contains 11 grams of fiber (95 percent of which is insoluble, which means it helps with regularity, problems with constipation, and hemorrhoids in addition to staving off hunger pangs, which can lead to potential weight loss). Add chia seeds to smoothie bowls or make a super tasty chia pudding for an energizing midday snack.

3. Wild Pacific Salmon

Diana Steele, a registered dietitian and owner of Eating for Energy, counts wild Pacific salmon among her proven superfood favorites. Not only is wild salmon a tasty addition to any dinner in need of protein, it’s also “a great source of omega-3 fatty acids, essential fats that are beneficial for the heart, brain, mood disorders, reducing arthritic pain, prevention of Alzheimer’s disease, and cancer.”
When shopping for wild sockeye salmon, look for fish that has been caught in Alaska, where finfish farming is outlawed. Enjoy sockeye salmon grilled, baked, or lightly poached either on its own or as a main protein in salads.

4. Kale and Swiss Chard

Your mother had it right when she told you to eat your greens! Steele is a huge fan of kale and Swiss chard in particular, and it’s easy to understand why they are favorites. With a single cup of uncooked greens coming in at only 36 and 7 calories respectively, it’s easy to load up on these healthy superfoods without worrying about overdoing it.
Steele makes a habit of including these greens in her diet because they’re “loaded with vitamin C, K, beta carotene, folate, potassium, calcium, and fiber. They also contain antioxidants and powerful anti-cancer phytonutrients called indoles.” Steele loves to eat her greens in chip form by making up a batch of kale chips; chopped Swiss chard can be sautéed or steamed and added to frittatas and pasta sauces.

5. Blueberries

Both Sit and Steele are huge proponents of the superfood benefits that come with eating fresh blueberries. Steele explains that much of the interest in blueberries comes from their bright blue–red color, which is indicative of high antioxidant levels: “Antioxidants protect our cells from free radical damage. Blueberries are associated with several health benefits, including reducing the risk of cancer and heart disease. They also contain tannins and, like cranberries, are known to help prevent urinary tract infections.”
Sit likes to enjoy blueberries by combining them with fellow superfood Greek yogurt; other ways to include blueberries in your diet include in smoothies, on top of oatmeal, and tossed in with green leaf or grain salads.

Foods That Don’t Live up to the Hype

1. Açai Berries

Perhaps one of the most overhyped so-called superfoods, açai berries are indigenous to South America and are constantly being touted for their high antioxidant levels and miracle nutritional properties. Are these berries really as incredible as marketers claim? It turns out, not really. Pomegranates and blueberries actually contain higher levels of antioxidants, and both are more readily available in the United States (and considerably less expensive than açai).

2. Wheatgrass

Wheatgrass shots seem to go hand-in-hand with eating for health, but are there actually any scientific studies to back up these claims? Praised for its generous amounts of vitamin A and C, iron, calcium, and magnesium, wheatgrass actually has a very similar nutritional profile to far less expensive and far more palatable greens such as broccoli and spinach when compared by weight.
Even worse, wheatgrass consumption causes many people to experience negative side effects, such as nausea, light-headedness, and headaches, which are often falsely said to be detoxifying effects from drinking wheatgrass juice.

3. Aloe Vera Water

Aloe vera water is marketed as a superfood in liquid form, and its advocates claim it boasts healing properties that cover everything from detoxifying your system to helping with digestive issues. However, a more in-depth look at aloe vera uncovers a long list of potentially damaging side effects that can accompany consumption of this beverage.
Negative side effects include diarrhea and stomach upset, lower blood sugar levels that could become problematic if you take medication for diabetes, and even kidney failure for those already on medication for kidney-related issues.

How to Eat a Super Diet Without Worrying About Superfoods

Eating a diet that’s rich in nutrients and health benefits doesn’t have to become a tedious search for the best of the superfood world. Sit thinks that the ideal approach to incorporating superfoods in your diet is moderation. He says:

A little bit goes a long way. Superfoods can be like fad diets; someone in the media promotes them and all of a sudden everyone is adding that superfood to their diets, sometimes unnecessarily. If you want to try out a superfood and want to watch your food budget, buy a little and incorporate into what you’re already cooking. A 10 lb bag of quinoa is out of your budget? Then try combining quinoa together with rice! Instead of making a goji berry smoothie, try sprinkling some goji berries in your oatmeal!

Chan agrees with Sit’s advice and adds that keeping it simple is often the best way to go in terms of healthy eating: “Eat your veggies! They are nutritional powerhouses that have been shown consistently in research to help prevent disease and make you feel good. When comparing the cost of veggies to other ‘superfoods,’ you are typically going to get more bang for your buck.”
Finally, Steele offers some practical advice for anyone looking to eat a healthier diet—with or without the inclusion of superfoods. “Always choose food first over supplements. Choose frozen when fresh is not in season. Eat tinned fish. Buy or grow your own in the summer and freeze it,” she says.
Perhaps the most important advice is to remember to find pleasure in the foods you’re eating. You’re much more likely to stick to a healthy eating plan if you think the food you’re eating is absolutely delicious, however you choose to enjoy it.

If you’re confused by gluten-free eating plans and whether oatmeal has a place in your diet, you’re not alone. In the past decade, gluten-free foods have come to dominate the healthy eating market. Recent statistics cited in The Guardian show that foods labeled “gluten free” had a 12.6 percent increase in sales in 2016, which translates to $3.5 billion in worldwide sales for that year alone. But on their own, gluten free labels can be perplexing, especially if you’re just curious or new to educating yourself on the subject.
The problem is that gluten-free products like oatmeal are marketed so broadly that it can be difficult to determine which specific foods are appropriate for people with different health conditions and whether, given the state of your health, it’s actually in your best interest to eat a gluten-free diet in the first place.

Oatmeal: A Close-Up Look at a Complicated Food

First of all, it’s important to recognize that both oatmeal and gluten free are both very on-trend terms when it comes to what foods are being marketed to women right now. For example, an article featured on the AdAge website deconstructs an extremely nostalgic ad campaign that Quaker Oats ran in 2015. The campaign was created specifically for a female demographic and seemed to say, “Oats are for the proud and healthy daughter, student, businesswoman, and mother in all of us!” At the same time, everyone from celebrities (the Brady-Bündchens and Anne Hathaway to name a few) to researchers have been promoting the benefits of gluten-free diets, which sometimes recognize oatmeal as a good option and other times don’t. It’s no wonder confusion has arisen over this seemingly simple food!

So, is oatmeal gluten free?

The short answer: Yes. A thorough, meaningful answer, however, is more involved and actually has nothing to do with the oats themselves, but the method by which oats are harvested and processed. Joanne Rankin is a registered dietitian who specializes in gut health and food sensitivities. As she explains, “The ‘gluten-free oat’ concept can be a little confusing, because pure oats are naturally gluten free. The issue is with contamination with wheat, rye, or barley during growing, harvest, transport, and processing.”
Keeping oats completely isolated is costly and time consuming, and it requires a facility that is also completely free of cross-contamination with other grains. An oatmeal product must have less than 20 parts per million (PPM) of gluten to meet the requirements for gluten free labeling, according to U.S. Food and Drug Administration (FDA) guidelines.

Who benefits from a gluten-free diet?

Despite the fact that gluten-free foods are so aggressively marketed to women in particular, it’s very important to recognize that going gluten free won’t necessarily benefit people who do not have a diagnosed gluten allergy or sensitivity. Rankin emphasizes this point, saying, “There is no rationale for someone in good health to avoid gluten. Consuming as wide a variety of foods as possible is one of the cornerstones of a healthy diet, and eliminating gluten does limit the variety in the diet.”
Make sure to direct any questions you have to your doctor or dietitian. They may decide to run tests that can determine whether a gluten-free diet is a good fit for you.

The Importance of Seeing a Medical Health Professional

In the age of the internet, it’s incredibly easy to self-diagnose when a certain set of symptoms you’re experiencing reads like an identical match to those of a potentially serious health issue. At all times—but especially when it comes to food sensitivities—it’s imperative to consult with a medical professional before making major changes in your diet. You might be convinced gluten is the issue, but it could be something less obvious. In a blog post titled “It might not be the gluten,” Rankin cautions against blaming gluten for all your health issues and instead puts the focus on fructan, a long carbohydrate chain found in foods that contain gluten. She advises:
“For some people, fructans are difficult to digest in the small intestine. When this is the case, the fructan carbohydrates are free to move down to the large intestine.  In the large intestine the bacteria which naturally live there use these fructans as their food source. In the process of digesting the fructan molecules, a process called fermentation, these bacteria release gas and many tiny molecules. This gas and the large number of small molecules can trigger bloating and diarrhea, and/or constipation.”
She suggests undertaking an elimination diet low in FODMAPs under the care of a doctor or dietitian to see if this has an impact on your symptoms.

What the heck is a FODMAP?

According to FODMAPFriendly.com, a website that offers a wealth of information on the subject along with dietary advice, FODMAPs are “a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives. FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (eg. sorbitol and mannitol).”
In particular, sugar alcohols such as sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, erythritol, and isomalt are common sources of digestive trouble that can be found in everything from chewing gum to ice cream. It makes sense to think your food sensitivities stem from gluten, because sugar alcohols mimic and aggravate the symptoms of irritable bowel syndrome (IBS) and Crohn’s disease.

Celiac Disease

Celiac disease is an autoimmune disorder that causes serious gluten intolerance. Celiac disease can cause long-lasting damage to the small intestine that can prevent it from absorbing necessary nutrients. Symptoms of celiac disease can range from mild abdominal discomfort to vomiting and diarrhea. Celiac disease can have very damaging effects on the body if not treated properly. Diagnosis usually involves a series of blood tests and often includes a biopsy via an endoscopy. People who have celiac disease must avoid gluten at all costs, because ingesting even a few crumbs of gluten-containing food can cause permanent damage to their small intestines.

Irritable Bowel Syndrome

IBS is a digestive problem that can cause cramping, bloating, diarrhea, excessive gas, and constipation. Unlike celiac disease, IBS doesn’t automatically suggest a gluten sensitivity, although its symptoms can be managed by paying attention to foods that trigger symptom flares.

Crohn’s Disease

Crohn’s is an inflammatory bowel disease that can have an effect on any part of the body involved with the digestive process. The symptoms of Crohn’s disease can include severe abdominal pain, diarrhea, and vomiting. Like IBS, Crohn’s doesn’t directly stem from an intolerance to gluten and can be somewhat controlled by being aware of inflammatory foods that can cause an attack.
So, how does oatmeal fit into your diet if you have celiac, IBS, or Crohn’s?
Oats that have been labeled gluten free have gone through rigorous testing to ensure they live up to the gluten free label. Gluten-free oats have been processed in a facility where the opportunity for cross-contamination with rye, wheat, or barley has been reduced to zero. Oats are safe for people with celiac disease to enjoy as long as they’re labeled gluten free, although Rankin warns to proceed with caution if oats aren’t already a part of your diet.
“Canadian Celiac Association recommends that they not be included in the diet a person with newly diagnosed celiac disease until they have healed. Healing can be monitored via tissue transglutaminase (tTG) blood levels, which gradually decrease as the intestinal villi re-grow. Once the tTG is normal, gluten-free oats can be added slowly, starting with portions of 1/4 cup uncooked oats, and gradually increasing as tolerated,” she says.
If you have IBS or Crohn’s, Rankin actually recommends eating off-the-shelf oats and not worrying about looking for a gluten free label. She says:
“Oatmeal is safe for people with irritable bowel syndrome (IBS) and inflammatory bowel disease,” and goes on to say, “It is actually desirable because it is an excellent source of soluble fiber for regulating bowel function AND it is a source of a phytochemical, avenanthramide, which has anti-inflammatory properties.”

An Abundance of Oatmeal Options

Gluten free or not, there are several options when it comes to choosing the oatmeal that’s best for you. One of the big upsides of eating oats is that because they all come from the whole grain, regardless of how you decide to eat them, they maintain the same nutritional benefits they have in their original form.
This includes powerful anti-inflammatory properties; high levels of soluble fiber; plenty of antioxidants; an abundance of thiamin, phosphorous, and magnesium; and more than twice the daily recommended intake of manganese, which is crucial for helping your blood clot when you’re injured and aids in calcium absorption.

Whole Oat Groats

Groats can be found in health food and specialty shops and online. Groats are oats in their purest form (unless of course, you’re eating freshly harvested raw oats). A groat is the technical term for the kernel of a grain, and these takes the longest to cook out of all the different varieties of oats available.
So, how about savory groats with a veg or two for incorporating oats outside the breakfast hour? Martha Stewart’s savory oat groats and kale (and carrots, onion, leek, garlic, and parm) is intended to be served with a little spritz of lemon on top. The chewy texture and combination of flavors will have you falling in love with oats even at dinnertime.

Steel Cut Oats

Steel cut oats are groats that have been chopped into smaller pieces using a very sharp metal blade. Once cooked, steel cut oats have an irresistibly toothsome bite and creamy texture. Steel cut oats can take up to half an hour to fully cook, which may seem daunting for an early morning meal. Instead of cooking your steel cut oats when you get up, make a big batch at the beginning of the week and heat them up in the microwave or over the stovetop each morning. Simply reconstitute the oats with milk or water, stirring to make sure the concoction doesn’t burn.
Or, if you’ve got a crock pot, set it before bed and get ready to wake up to to the delightful smells of pumpkin pie spice and vanilla with this overnight slow cooker pumpkin steel cut oat recipe from Epicurious.

Scottish Oats

Scottish oats are similar to steel cut oats except instead of being cut with a steel blade, they’re ground into smaller pieces that, when cooked, have a super-velvety texture similar to that of porridge. Scottish oats can also be cooked in big batches and eaten throughout the week to save you time.
Looking to give your breakfast a shot of something extra? Try Scottish oats with fresh cream and whisky, a recipe from South Africa’s leading food magazine, Food & Home Entertaining.

Rolled Oats

Perhaps the most common type of oat, rolled oats are steel cut oats that have been steamed and rolled out into flakes. Rolled oats are an especially attractive option because they still retain some chewiness but can be cooked in under 10 minutes. Rolled oats can also be used for recipe-free delicious overnight oats, which can be assembled the night before and eaten on the go or at work.
If you want to follow a cook-free overnight recipe, consider this vegan, peanutbuttery goodness from Minimalist Baker.

Instant Oats

Instant oats are rolled oats that have been cut into even smaller pieces, which is why they cook almost instantaneously (hence the name). But be warned that the texture of your oatmeal might suffer when using instant oats (you’ve probably heard or made a comparison or two to glue or wallpaper paste when it comes to instant oats). Also be sure to read the label if you’re buying flavored instant oats; these are often packed with sugar or artificial sweeteners and are more of a dessert than a healthy breakfast.
This ultimate guide to homemade instant oatmeal packets from Don’t Waste the Crumbs outlines fruit-to-oat ratios, serving sizes, and even how you can use powdered milk to get the creamy texture of store-bought instant oats while still maintaining control of what winds up in your breakfast.

No Clear Answer at the End of the Day

It’s obvious that gluten free labeling is a complicated issue, especially when it comes to oatmeal. Before undertaking any changes in your diet, such as going gluten free, it’s absolutely imperative that you talk to a healthcare professional first.
If you’ve got the green light to consume gluten, then by all means do so to ensure healthy variety in your diet and access to the nutritional benefits an array of foods has to offer.
Keep in mind that IBS and Crohn’s disease can often be managed with dietary choices that have nothing to do with going gluten free and that unless your doctor says otherwise, oatmeal can be a soluble fiber-rich and heart healthy fit into your meal plan. Finally, if you have celiac disease, oats can be for you too. Just be sure to consult with your doctor, commit to buying an overtly labeled gluten-free variety, and follow the doctor’s orders in terms of incorporating oats and other foods slowly so you can take the best possible care of your digestive tract and your whole self.