It's estimated that roughly 5% to 10% of the world's population is living with irritable bowel syndrome (IBS). And, while the exact cause is unknown, trigger foods (like gluten) can lead to symptoms in many people. Since the impact of this condition can range from mild to severely impacting your quality of life, understanding how your body processes certain foods may help decrease symptoms of IBS. Here, we'll talk about the relationship between a gluten-free diet and irritable bowel syndrome, along with whether or not removing gluten from your diet can actually reverse the condition.
What is Irritable Bowel Syndrome (IBS)?
Irritable bowel syndrome (IBS) is a chronic disorder of the digestive system that affects how the large intestine (colon) functions. Unlike conditions such as celiac disease or Crohn’s disease, IBS doesn’t cause permanent damage to the gut, but it can still have a significant impact on day-to-day life. Some of the most common symptoms of IBS include:
- Abdominal pain or cramping
- Bloating
- Excessive gas
- Changes in bowel habits (e.g., diarrhea, constipation, or a mixture of both)
- Mucus in the stool
Although the exact cause of IBS is still not fully understood, many experts believe it has something to do with the gut microbiome and nerves within the digestive tract. It may also be triggered by certain foods (including gluten and high FODMAP foods), stress, and hormonal changes.
How Does Gluten Affect the Gut?
Gluten is a protein found in wheat, barley, and rye. It's also added to certain foods to improve texture or binding, especially in things like bread and pasta. For most people, it's harmless and doesn't cause any issues, but for others, gluten can trigger digestive issues that lead to bothersome symptoms. However, there are different ways that gluten can affect your gut, depending on your autoimmune system.
Celiac Disease
In people with celiac disease, gluten sets off an autoimmune response that can cause issues throughout the gastrointestinal tract. The immune system mistakenly attacks the small intestine, damaging the villi (tiny fingerlike projections that absorb nutrients). This damage to the small intestine leads to malabsorption, diarrhea, weight loss, fatigue, and long-term complications. Eventually, ongoing damage to the intestinal tract could lead to surgery and ongoing ostomy care.
Non-Celiac Gluten Sensitivity (NCGS)
This is a condition where individuals expeirence gastrointestinal symptoms after eating gluten, even though they do not test positive for celiac disease or a wheat allergy. Scientists believe this reaction may be linked to changes in the gut lining or immune system activity, though it’s less well-defined than celiac disease. Still, symptoms may include things like bloating, abdominal pain, diarrhea, or even brain fog after eating gluten.
Irritable Bowel Syndrome
Many experts believe that IBS is actually a form of non-celiac gluten sensitivity. With that being said, some people with IBS report that gluten-rich foods worsen their symptoms. This may be due to gluten itself or fructans (a type of carbohydrate found in wheat that’s also high in FODMAPs), which can ferment in the gut and cause gas and bloating.
Can a Gluten-Free Diet Improve IBS Symptoms?
Yes and no. Since some research suggests that people with IBS who may appear to be sensitive to gluten may have trouble digesting fructans, a gluten-free diet may not fully address the issue. While fructans are still found in wheat grains, they're also in several other types of foods. Therefore, removing gluten will only address a portion of the problem, and individuals may still suffer from various symptoms.
However, if you have a gluten sensitivity, eliminating it from your diet may lead to the reversal of IBS-related symptoms. Getting the proper diagnosis can help provide you with more insight regarding which diet is best for your circumstances. And, if you do change your diet drastically, it's important to work closely with your doctor to ensure medical supervision, as nutritional deficiencies may occur.
Gluten-Free Diet vs. Low FODMAP Diet for IBS
While eliminating foods containing gluten from your diet may help, some individuals still find additional triggers that make IBS symptoms worse. Therefore, you may want to look at various FODMAP foods and how your body responds to them. This can be a good way to help identify problem foods, reduce their intake, and thus, lower associated pain and bloating. So, what's the difference exactly, and which option should you choose?
Gluten-Free Diet
- Eliminates all foods containing gluten (wheat, barley, rye).
- Helps people with celiac disease or non-celiac gluten sensitivity, but some people with IBS also notice fewer symptoms like bloating and diarrhea when avoiding gluten.
- The benefit may not always come from removing gluten itself but from cutting out fructans, which are a type of carbohydrate in wheat that can trigger IBS symptoms.
Low FODMAP Diet
- Restricts foods high in fermentable carbohydrates (FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
- Includes not only wheat (which contains fructans) but also certain fruits, vegetables, legumes, dairy, and sweeteners.
- Has a stronger scientific backing for improving IBS symptoms than a gluten-free diet.
- Typically followed for a little over a month before reintroducing foods to identify triggers.
Tips for Trying a Gluten-Free or Low-FODMAP Diet Safely with IBS
There are several different IBS diets available, each with distinct advantages and disadvantages. The two most popular are going gluten-free and identifying triggers using the FODMAP diet. Both options aim to identify trigger foods that are hard for your body to digest, so that you can reduce them and alleviate symptoms. However, if you're
- Before starting, consult with a gastroenterologist or registered dietitian. They can help determine whether a gluten-free or low FODMAP diet is more appropriate for your specific IBS symptoms.
- Keep a food and symptom journal by tracking what you eat and how you feel afterward. This can help you spot patterns, identify triggers, and measure whether the diet is truly making a difference.
- If you’re trying a gluten-free diet, build meals around whole foods like fruits, vegetables, rice, potatoes, quinoa, lean proteins, and legumes (as tolerated). Relying too much on processed “gluten-free” snacks may not improve symptoms and can lead to nutrient gaps.
- If you're trying a low FODMPA diet, know that it isn't meant to be a permanent solution. Instead, it has three steps: elimination, reintroduction, and personalization. Skipping the reintroduction phase can unnecessarily restrict your diet and make eating more stressful than it needs to be.
- Work with your doctor to keep an eye out for any nutrient deficiencies. When on a gluten-free diet, you may expeirence lower fiber intake, and low levels of iron and B vitamins. On a low FODMAP diet, prebiotic fibers that help feed healthy gut bacteria may be limited. A dietician can help ensure that you're staying healthy during this journey.
- Be patient and consistent. Changes don't happen overnight, and it may even take several weeks before you notice improvements. Give your body time to adjust before deciding whether the diet is helping or not.
While a gluten-free or low FODMAP diet may help some people manage irritable bowel syndrome, there’s no one-size-fits-all solution. If you have any questions or concerns before starting a new diet, it's essential to schedule an appointment with your doctor.
FAQs About IBS and Different Diets
Can a gluten-free diet cure IBS?
No, a gluten-free diet doesn’t cure IBS. However, it may help reduce or even eliminate symptoms in people who are sensitive to gluten or wheat.
How do I know if gluten is triggering my IBS symptoms?
The best way is to keep a food and symptom journal and try an elimination diet under medical guidance. If your symptoms improve after removing gluten, it may be a trigger.
Is a gluten-free diet or a low FODMAP diet better for IBS?
It depends on the person. A gluten-free diet removes wheat, barley, and rye, while the low FODMAP diet eliminates a broader range of fermentable carbs. Research suggests the low FODMAP diet is more effective overall, but some people feel better with gluten-free eating alone.
Can removing gluten cause nutrient deficiencies?
Yes. Cutting gluten can lower your intake of fiber, iron, and B vitamins, especially if you rely on processed gluten-free foods. Choosing whole, naturally gluten-free foods can help prevent gaps.
How long does it take to see results from dietary changes?
Most people notice improvements within 2–6 weeks on a gluten-free or low FODMAP diet. Consistency and patience are key.
Should I try both diets at the same time?
No. It’s best to try one approach at a time so you can see what makes a difference. A dietitian can help you choose the right one for your symptoms.
In some instances, symptoms are more than just IBS. If you're living with an inflammatory bowel disease, your doctor may recommend additional treatment options. If symptoms are severe and not responding to dietary or lifestyle changes, an ostomy surgery can drastically increase your quality of life. For those who receive an ostomy, Byram Healthcare has several high-quality ostomy products available online to help ease the transition and simplify your daily routine. Contact us today to learn more.
