You'd be surprised which foods
contain FODMAPs, a sample includes apples,
wheat products (like bread,
biscuits or pasta), legumes, cows milk, cashews, onions and garlic.
Now here is where the biggest problem lies in baking a successful
wheat and gluten free bread — the actual proportion of the
wheat flour in bread when compared to other ingredients is much greater than the proportion of the
wheat flour used in conventional cakes, pastry and
biscuits when compared to their other ingredients, and for this reason it becomes much more difficult to substitute the gluten
containing wheat flour successfully with those non gluten
containing flours.
Refined processed carbohydrates are such things as breads, pastas, rolls, muffins, flour of all kinds, crumpets, pastries, bagels, buns, pretzels, doughnuts, cookies,
biscuits, cakes, tacos, corn chips, wraps, most Mexican food, pizza, croissants, white (polished) rice,
wheat, corn, soft drinks, sodas, sugary drinks, foods
containing corn syrup, candy / toffee / sweets, potato chips, pastry, pastries, desserts, jams, jelly, jello, dumplings, pasty / pastie, pies, batter, breadcrumbs, store bought cooked meats / cold cuts if they have added sugars and additives), sausages / hot dog frankfurters if they
contain carbohydrate fillers, additives or sugar, all sugars, all products
containing sugar, granola bars, breakfast bars, and most cereals.