Does a Gluten-free diet help with IBS Symptoms?

Does a Gluten-free diet help with IBS Symptoms?
Does a Gluten-free diet help with IBS Symptoms?

Gluten is basically a protein that is easily found in wheat and barley. It is comprised of both prolamins and glutamine. The grains of gluten contain different formats as glutenins are present in wheat, and hordeins are found in barley. You need to avoid a gluten diet when you have irritable bowel syndrome.

A healthy diet means consuming a broad amount of nutritious foods. People with irritable bowel syndrome (IBS) may detect that specific foods initiate the digestive symptoms. However, the typical foods that activate IBS vary in different people. Many people have noticed that avoiding some of the most common foods, including alcohol, dairy, and fried foods results in more frequent bowel movements, fewer cramps, and minor bloating of the body.

This article explains the connection between gluten and IBS so that it will help you to effectively use a gluten-free diet.

Is a Gluten-Free Diet Safe?

A gluten-free diet has some drawbacks that you should be aware of. Firstly, foods that are specially made with gluten as gluten-free bread are enriched in sugar, salt, and fat. However, gluten foods also tend to be prebiotic and a fiber source. It indicates that it is more difficult for you to reach the suggested fiber every day.

Furthermore, it would benefit you to keep reading to know which foods could be causing your IBS more discomfort.


There are some people who have a serious immune reaction toward gluten which is known as celiac disease. Few of them may also have an issue with gluten intolerance. These are the known conditions that share symptoms with diarrhea-predominant IBS. There have been many types of research conducted on these symptoms, and it has been suggested that a gluten-free diet can improve IBS symptoms. The doctors suggest that people with IBS avoid gluten to observe if their symptoms have improved. If you experience worsening of your symptoms, then you must try a gluten-free diet for improvement. Nowadays, many gluten-free products are available in the market for you to easily substitute the pizza, pasta, cakes, or cookies with gluten-free options. There are many alternatives to gluten-containing grains, such as quinoa, oats, coconut flour, and almond flour.


Dairy is also causing problems in people with IBS for many reasons. Firstly, numerous types of dairy are enriched in fat, which can also lead to extreme diarrhea. In this case, switching to low-fat dairy will help in reducing the symptoms.

Secondly, many people with IBS declare that taking milk initiates their symptoms. That is why if you feel that dairy is causing irritated digestive problems, then consider swapping to dairy alternatives, such as plant milk and soy-based cheese.

It is best that you focus on calcium-rich foods if you plan to cut dairy from your daily diet. These includes

  • Seeds
  • Greens
  • Nuts
  • Beans


Beans and peas are a great source of protein, but unfortunately, they can be one of the reasons for IBS symptoms. They contain some compounds that are resistant to the digestion process by enzymes, as beans are used to increase bulk in the stool, which enhances constipation. They also tend to increase gas, cramps and bloating in the body. In this case, you need to avoid taking beans to see if this assists with your IBS symptoms. In addition to this, you can soak them overnight and cook them to see if it helps the body digest them more efficiently.


Alcoholic drinks easily trigger the symptoms of IBS in people. It is mainly because of the way the human body digests such drinks. Furthermore, alcohol can lead to dehydration quickly, which can severely affect the process of digestion. Additionally, it should be noted to avoid beer because it contains a high amount of gluten, and wines can contain high quantities of sugar. Restricting alcoholic drinks will help in reducing the symptoms linked to IBS.

Broccoli and Cauliflower

It is already a known fact that broccoli and cauliflower are challenging for the body to digest. That is why they help in initiating the symptoms related to IBS. When your intestine breaks these foods down during the process of digestion, it causes excessive gas and constipation, even for people without the symptoms of IBS. In case you really want to eat them, then cooking them properly will make them easier to digest. That is why try roasting broccoli and cauliflower to have good digestion afterward.

What Foods to Eat?

You must follow a low FODMAP diet as recommended by many doctors for people with IBS. This type of diet concentrates on restricting foods enriched in specific types of carbohydrates.

FODMAP contains fermentable and short-chain carbohydrates.

These foods contain the following items

  • Fruits,  including apples, mango, and cherries
  • Vegetables,  including cabbage
  • Wheat  and rye
  • Corn  syrup
  • Sweeteners  such as mannitol and sorbitol

Other healthy low FODMAP foods that you can take include lactose-free dairy products, some fruits, including bananas, kiwi, blueberries, grapes, oranges, and pineapple, and some vegetables, including carrots, eggplant, celery, green beans, pumpkin, and spinach. Moreover, the pumpkin seeds, sunflower seeds, and sesame seeds are also good enough to take into the daily diet.

So, if you are interested in taking the low FODMAP diet, then consult a healthcare provider qualified in digestive conditions.



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