I cut out flour (gluten)... why am I still having digestive issues? | Gluten-Free

I made up my mind and cut out my favorite bread and noodles. I firmly believed that 'gluten-free' was good and that I would finally be free from persistent abdominal pain. But after a few weeks, don't you still experience gas and bloating in your abdomen?

"Could it be that my problem isn't gluten?" "What on earth is the problem?"

You might have been frustrated, thinking these thoughts. The problem is, we may have pointed the finger at the wrong culprit. The real culprit might not be 'gluten'.

Hello, I am Dr. Choi Yeon-seung, director of Baekrokdam Korean Medicine Clinic, who has been finding the true causes of countless chronic digestive disease patients for 15 years.

If you read this article to the end today, you will get clear answers to why you still feel uncomfortable even after going gluten-free, what the identity of the 'real culprit' hidden in flour is, and what you should do next.

The Real Culprit Wasn't 'Gluten'?

First, there should be no misunderstanding. There are certainly people for whom 'gluten' is truly a problem. It is true that gluten, a protein component in flour, causes an immune reaction in patients with 'celiac disease' and uncomfortable symptoms in those with 'non-celiac gluten sensitivity'.

However, the prevalence of celiac disease among Koreans is very low, and for many more people than you might think, the problem lies elsewhere, not with gluten.

Do You Know the Real Culprit, 'Fructan'?

Wheat, barley, and rye contain not only gluten but also a large amount of a component called 'fructan'. Fructan is a type of sugar component, specifically a 'FODMAP', which is poorly absorbed in the small intestine and easily fermented in the large intestine.

Do you remember the 'gas factory' we've discussed several times? Fructan that isn't absorbed in the small intestine passes directly into the large intestine, becoming an excellent food source for gut microbes. As these microbes ferment fructan, a large amount of gas is produced, leading to abdominal distension and pain.

Frequent Burping and Flatulence, Stop Feeling Embarrassed!

The Real Cause of Gas and How to Solve It

"I Went Gluten-Free, So Why Didn't It Work?"

It's precisely because of fructan. When you cut out flour for a gluten-free diet, fructan intake naturally decreases, and you might feel a temporary improvement in symptoms.

However, what if you thought gluten was the culprit and freely consumed other high-fructan foods, such as garlic, onions, and cabbage? Naturally, your symptoms would inevitably worsen again.

The Sticky Nature of Flour That Creates 'Seupdam (Damp Phlegm)'

In Traditional Korean Medicine, flour is not simply analyzed as 'gluten' or 'fructan'. Instead, it focuses on the inherent 'nature' of the food itself. Have you ever kneaded flour? When you add water and knead it, it becomes sticky and forms a single mass.

In Traditional Korean Medicine, this 'sticky and clumping' nature of flour is believed to easily create unnecessary waste products called 'seupdam (damp phlegm)' when consumed by individuals with weak digestive function.

The Journey to Finding the Real Cause

So, what should we do now? We need to move beyond 'gluten' as a suspect and find and address the real cause.

1. Look 'Beyond Gluten' (Low-FODMAP Diet)

Our goal now should be a 'Low-FODMAP' diet, not 'gluten-free'. Beyond cutting out flour, we must also be mindful of other foods rich in fructan, the real culprit, especially garlic, onions, the white parts of green onions, and cabbage.

"But how can I eat Korean food then?" you might ask in frustration. It's okay. This isn't meant to be a lifelong commitment, but rather a temporary avoidance during severe symptoms to give your gut a rest.

2. Check for 'Other Suspects' Too

If discomfort persists even after trying a Low-FODMAP diet, the culprit might be elsewhere. The problem could be 'lactose' found in dairy products, or stress itself might be the primary cause of an irritable gut, regardless of specific foods. It's crucial to consistently record and observe your body's reactions.

3. Rediscover the Best Alternative: 'Rice'

Fortunately, we have the safest and most comfortable carbohydrate source, free from both gluten and fructan concerns: 'rice'. Instead of wheat bread, choose warm rice; instead of pasta, choose plain rice noodles; and instead of snacks, opt for savory nurungji (scorched rice) or rice crackers. Your gut will respond with much greater comfort and gratitude.

Now, It's Time to Become a 'Food Detective' for Your Body

Were you frustrated because you tried 'gluten-free' but saw no results? Not at all. On the contrary, you've found a very important clue. Simply by realizing that 'gluten is not the culprit,' we've been able to narrow down the investigation significantly to find the real perpetrator.

From now on, our goal is not to blindly fear food, but to become a smart 'food detective' who carefully observes their body's reactions and creates a 'personal trigger food list'.

Right now, if your symptoms persist despite trying 'gluten-free,' this is the 'golden time' to stop struggling alone and excessively restricting your diet. Instead, seek professional help to systematically uncover the true causes, such as 'fructan' or 'lactose'.

Today, we explored the secrets hidden in flour. However, sometimes 'leaky gut syndrome,' where the gut becomes sensitive regardless of food, can be the underlying cause. If the opportunity arises soon, I will delve into this topic in more detail.

Don't be exhausted by diets that offer no answers anymore. Once you find the exact cause, your mealtime can become much more freeing and abundant.