My journey is it gluten or fiber?

[xxnonamexx]

I have been gluten-free self diagnosed since April and have been doing great from learning how to cook bake what to eat etc. however recently I was so sick for like an hour like food poisoning. I retraced what I ate and only thing introduced was trubar gluten-free protein bar but it was high fiber. I am wondering how to distinguish if gluten got me it high fiber as I continue to navigate this journey. When I cook pasta I clean everything soap and water before to avoid cross contamination but trying to figure out what it could be. Now with the holidays I'll be making gluten free cookies as well as gluten cookies so I know I need to wash well and bake separately. Any other tips and tricks thanks.

[Scott Adams]

It's great to hear that your gluten-free journey has been going well overall, and it's smart to be a detective when a reaction occurs. Distinguishing between a gluten cross-contamination issue and a reaction to high fiber can be tricky, as symptoms can sometimes overlap. The sudden, intense, food poisoning-like hour you experienced does sound more consistent with a specific intolerance or contamination, as a high-fiber reaction typically involves more digestive discomfort like bloating or gas that lasts longer. Since the protein bar was the only new variable, it’s a strong suspect; it's worth checking if it contains ingredients like sugar alcohols (e.g., maltitol, sorbitol) or certain fibers (inulin/chicory root) that are notorious for causing acute digestive upset, even in gluten-free products.

For your holiday baking, your plan is solid: bake the gluten-free items first, use entirely separate utensils and pans (not just washed), and consider color-coding tools to avoid mix-ups. Additionally, store your gluten-free flours and ingredients well away from any airborne wheat flour, which can stay in the air for hours and settle on surfaces. Keep listening to your body and introducing new packaged foods one at a time—it’s the best way to navigate and pinpoint triggers on your journey.

[ShariW]

I have found that in addition to gluten, I am sensitive to inulin/chicory root fiber. I wondered why I had gastrointestinal symptoms after drinking a Chobani yogurt drink - much like being glutened. Happened at least twice before I figured out that it was that chicory root fiber additive. I do not react to ordinary dairy, yogurt, etc. 

For the holidays, I will only be baking gluten-free treats. I got rid of all gluten-containing flours, mixes and pastas in my kitchen. Much easier to avoid cross-contamination that way!

[knitty kitty]

@xxnonamexx,

There's labeling on those Trubar gluten free high fiber protein bars that say:

"Manufactured in a facility that also processes peanuts, milk, soy, fish, WHEAT, sesame, and other tree nuts."

You may want to avoid products made in shared facilities.  

If you are trying to add more fiber to your diet to ease constipation, considering eating more leafy green vegetables and cruciferous vegetables.  Not only are these high in fiber, they also are good sources of magnesium.  Many newly diagnosed are low in magnesium and B vitamins and suffer with constipation.  Thiamine Vitamin B1 and magnesium work together.  Thiamine in the form Benfotiamine has been shown to improve intestinal health.  Thiamine and magnesium are important to gastrointestinal health and function.