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Kirsten Jackson Consultant BSc Hons PG Cert RD

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Does a Gluten Free Diet Help With IBS?

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 2 Comments

This article is about the gluten free diet and IBS. If you have irritable bowel syndrome, then you will probably be trying to avoid gluten to help your IBS symptoms.

A gluten free diet may actually make your IBS better, but it isn’t because of the gluten. In fact, avoiding gluten may have some negative affects on your health.

In this article, I will explain the relationship between gluten and IBS so that you can avoid the negative impacts of blindly following a gluten free diet.

gluten free and IBS

Table of Contents

  • What is Gluten?
  • Does a Gluten Free Diet Help With IBS?
  • Could it be Non-Coeliac Gluten Sensitivity?
  • Do Not Avoid Gluten Pre-IBS Diagnosis
  • Is a Gluten Free Diet Safe?
  • Bottom Line
  • Book a Complimentary Video Call

What is Gluten?

Gluten is a protein found in wheat, barley and rye. It is made up of both prolamins and glutamine. Each grain contains slightly different formats of gluten: glutenins are found in wheat, hordeins in barley and secalins in rye (1).

Does a Gluten Free Diet Help With IBS?

There are several claims that a gluten free diet has been proven to help with IBS symptoms. But this is not quite the case.

Yes, there are several studies which suggest that a higher gluten intake worsens IBS symptoms, but the results are not so clear cut (2, 3, 4)

In many of the studies, the participants have tested positive to the coeliac gene. So this makes it unclear as to whether they were actually just coeliac (5).

The other issue is that most goods which contain gluten are also high in FODMAPs. Which means that if avoiding gluten will reduce your FODMAP intake by default and will therefore improve your symptoms.

Could it be Non-Coeliac Gluten Sensitivity?

There is a condition known as non-coeliac gluten sensitivity. This is when you experience digestive symptoms when you eat gluten but both a wheat allergy and coeliac disease have  been ruled out (6).

This condition is not really understood yet.

The symptoms could be caused by gluten, but also FODMAPs or even amylase-trypsin inhibitors. The problem is that gluten containing foods also contain many other components.

So at present, we know of this condition, but we can not be sure that gluten is the cause.

There has been one study which controlled the amount of FODMAPs. Participants were split into 3 groups: 1 group has 0g gluten / day, another had 2g of gluten per day and the third group had 16g of gluten per day. The study showed no changes in symptoms in relation to gluten intake (7).

Do Not Avoid Gluten Pre-IBS Diagnosis

As part of your irritable bowel syndrome diagnosis, you will need a coeliac disease blood test. If you are excluding gluten then your test will be incorrect.

It is important to get an accurate test done and coeliac management is not quite as simple as going wheat free. The incorrect management of this condition can lead to bowel cancer.

Is a Gluten Free Diet Safe?

A gluten free diet does have some draw backs which you should be aware of.

Firstly, foods that are specially made gluten free such as a gluten free breads are higher in sugar, salt and fat (8). It is also a lot more expensive than it’s gluten free counterpart.

Foods that contain gluten also tend to be prebiotic and a fibre source. This may mean that it is more difficult for you to reach the recommended 30g of fibre each day (8).

Bottom Line

At present, there is no accurate information to support a gluten free diet for IBS management. Instead, we know that a gluten free diet may damage your health. So what I suggest to clients is to focus on the FODMAP content instead. Work through a process of a low FODMAP diet and then reintroduce these foods to find your tolerance levels.

This way you will be able to benefit from a reduction in symptoms but also keep gluten containing products in your diet at a level that does not trigger symptoms.

Book a Complimentary Video Call

If you would like more advice about this issue, then please book a complimentary call with either myself or one of my dietitians. Click here to book.

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Filed Under: Dietary Advice (non Low FODMAP) Tagged With: fad diets

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.

Previous Post: « How Does A GP Manage IBS?
Next Post: Do Prebiotics Help IBS Symptoms? »

Reader Interactions

Comments

  1. Leslie says

    at

    Like to discuss IBS symptoms of constipation and blosting

    Reply
    • Serena Bansal says

      at

      Hi Leslie! Please email us on admin@thefoodtreatmentclinic.com if you would like to speak with us and would like further help with your symptoms! 🙂

      Reply

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Is IBS dictating your schedule? Comment below! 👇 ​​​​​​​​
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😫 Your day may not go to plan when you have IBS - you could spend ages on the toilet, unsure what clothes to wear due to the bloat, and be in so much pain that you have to cancel your plans with your friends and family!​​​​​​​​
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🙇‍♀️ Tired of constantly cancelling your plans? Why not use the low FODMAP diet to identify your triggers so you can predict your symptoms? Therefore, your life will not revolve around cancelling plans at the last minute!​​​​​​​​
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🎉 🎉 Fed up of trying everything you can, but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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CAN YOU RELATE? ​​​​​​​​​​​​​​​​​​​​​​​​
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😭 I think this post emphasises the point that NOT EVERY DISABILITY IS VISIBLE. As IBS sufferers we often hide our pain in silence day in day out, hoping nobody notices or asks questions. When people ask how we’re doing, we do the polite thing and reply with “I’m fine”. Leaving the burden of IBS to be dealt with alone…​​​​​​​​​​​​​​​​​​​​​​​​
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🤔 But what about instead of struggling alone in silence, you embody the Take Control Method whereby you prioritise emotional support. Open up to a friend, a colleague or a loved one - problem shared is a problem halved. ❤️​​​​​​​​​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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💩💩 Check out my new gut health advice in the 💩💩 Check out my new gut health advice in the @guardian

Link in stories 😊
CAN YOU RELATE? Comment below👇 ​​​​​​​​
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😭 Do you feel like you've lost the previous you? You're trying to shove your symptoms & feelings under the rug. This takes a toll on not only your physical but also your mental health.​​​​​​​​
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Your feelings ARE validated. Being open about your feelings instead of hiding them can allow you to receive the support you need. By taking this approach, you won't have to fight this battle alone ❤️​​​​​​​​
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🎉 Fed up trying everything you can, but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Post credits to @the_migraine_life​​​​​​​​
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#ibs #irritablebowelsyndrome #fodmap #lowfodmapdiet #lowfodmaprecipes #guthealth #guthealthy #gut #ibsdietitian #ibsdietician #ibsdiet #ibsfood #guthealthy #guthealthdiet #guthealthiskey #fodmapfree #chronicillness
💩💩 30% of people in this study who were diag 💩💩 30% of people in this study who were diagnosed with IBS-D were found to have bile salt malabsorption.

🤓 Bile salts are needed in digestion to break down fats. After the salts have been used they are recycled and when this process is broken you can end up with inadequate amounts of bile acid available. This means that your dietary fat is unable to be broken down and you can end up with loose stools.

➡️ If you have watery stools 3 or more times a day and have IBS please mention this to your doctor 🙏.

📚 DOI: 10.1111/apt.13227

#theibsdietitian #irritablebowelsyndrome
Do you have these symptoms? Comment below ⬇️ ​​​​​​​​​
🤔 Endometriosis is when the lining of the uterus is found in other areas of the body. Many IBS symptoms are also symptoms of endometriosis, so it often is misdiagnosed as IBS. Unfortunately, many women wait 7-10 years before a diagnosis.

🙋‍♀️ Interestingly, following the low FODMAP diet for 4 weeks showed a 50% improvement of symptoms in 72% of women who suffer from endometriosis. However, please consult a doctor for a proper diagnosis and a dietitian before following a restrictive diet!

🩸ALWAYS mention any unusual period-related symptoms to your doctor!

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😭 Can you relate? Comment below 👇 ​​​​​​​​​​​​​​​​​​​​​​​​
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😢 Having IBS can really take a toll on your mental health. In turn your IBS can cause anxiety and your anxiety can then cause IBS symptoms leading to a viscous cycle. Your fears are REAL and they are VALID and they can be really debilitating! IBS can impact so many aspects of your life big and small! ⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🤔 But what if you no longer had to deal with any of these fears and could get your symptoms under control! Instead of continuing with these behaviours adopt the take control method of social support and open up about your IBS to someone!⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE morning routine guide! Link in bio. ​​​​​​​​​​​​​​​​
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Do you suffer from bloating? ❤️ SAVE THIS CHEC Do you suffer from bloating? ❤️ SAVE THIS CHECKLIST ​​​​​​​​​
Bloating can impact our daily lives - lower our self-esteem as we look like 9 months pregnant and trying to find loose clothing to wear 😫

💨 Wouldn’t it be amazing if we could beat the bloat? These 8 tips are based on the Take Control approach, which can help you to lessen the bloat and ultimately let you achieve symptom relief 😮‍💨

🎉 Tired of advice that just doesn't work? Download my FREE IBS morning routine! Link in bio.​​​​​​​​

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Can you add any more? Comment below!👇👇​​ Can you add any more? Comment below!👇👇​​​​​​​​​​​​​​​​​​​​​​​​
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😥 IBS has widespread implications on our overall health and well-being and it can feel like a never ending battle.​​​​​​​​​​​​​​​​​​​​​​​​
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😊 Our gut health plays a big role in our overall health and well! The Take Control Method focuses on all aspects of well-being not just nutrition! ​​​​​​​​Sleep, movement and mental health optimisation are just as important!​​​​​​​​ This this can help you achieve that ultimate symptom relieve! ​​​​​​​​​​​​​​​​
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👏👏Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
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💩 What movement are you planning today? Comment 💩 What movement are you planning today? Comment below👇

➡️ Did you know that regular movement has been proven by research to improve IBS symptoms?

➡️ I use the term 'movement' in my Take Control method because we have already built up so many negative emotions and ideas around 'exercise.'

💩 Movement should be daily and can be anything from an HIIT class to simple stretches.

➡️➡️➡️ For more tips like this one, check out my FREE IBS morning routine guide (link in the bio) 

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
🙏 Thank you Joanita for sharing your experience 🙏 Thank you Joanita for sharing your experience (of not only surviving cancer but also controlling your IBS all whilst being a very successful, career driven person).

👉 Always be aware that this is Joanita's personal story and can not be used as a guarantee of outcome.

#theibsdietitian #lowfodmapdiet
Do you suffer from IBS-D? Comment below 👇👇​​​​​​​​
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Diarrhoea is a common symptom of IBS (IBS-D). Some symptoms include loose stools, an urgency to poop, bloating, gas (and more 😫). However, the fear of not knowing when the symptoms strike can cause anxiety and affect your day to day life! 😰​​​​​​​​
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Adopting the Take Control 2.0 process by 1/looking at ways to reduce stress which will reduce your gut sensitivity + 2/using the low FODMAP diet to identify exact triggers can give you clarity. Ultimately, this can give you more control of your symptoms.✌️​​​​​​​​
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🎉 Fed up with trying everything, but nothing is working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​
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CAN YOU RELATE? What else do you find hard? Commen CAN YOU RELATE? What else do you find hard? Comment below 👇​​​​​​​​​
We often suffer in silence and feel scared to open up to others, fearing that they won't understand. 😔This can take a toll on our relationships and knock back our self-esteem and confidence 😥

It can be lonely trying to tackle these symptoms alone. Taking the first step is always the hardest.😣 Adopt the Take Control approach of social support and pick a person that you feel confident to open up to and this can you feel a little less isolated ❤️
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🎉 Feeling like nothing is helping your symptoms? Download my FREE IBS morning routine - Link in bio.

#ibssupport #ibshelp #ibsdiet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #irritablebowelsyndrome #fodmapfree #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome
🤔 What would you add to your IBS wish list? Com 🤔 What would you add to your IBS wish list? Comment below? 👇👇​​​​​​​​​​​​​​​​​​​​​​​​
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😫 IBS can be a debilitating condition that can impact different aspects of your life, both big and small. Even the simplest of tasks may seem so challenging when you have IBS and this often leaves us wishing for some form of normality!​​​​​​​​
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🙏🏻 By using the Take Control 2.0 approach, you can learn how to turn these wishes into reality - making you feel like yourself again. ​​​​​​​​
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👉 🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​​​​​​​​​
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#ibswishlist #ibswishes #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #ibscommonwishes #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubai
🤔 Comment below if you can relate to this - you 🤔 Comment below if you can relate to this - you feel like NOTHING works?

👉👉 The number one mistake I see people making is that they try to make IBS more simple than it is. They think perhaps the low FODMAP process will resolve their issues or simply meditation daily. But IBS is a multifactorial condition and so we need to tackle it from multiple angles.

🙏 Instead of continuing down this path which isn't working, try downloading my FREE IBS morning routine which gives you an example of how you can tackle IBS from various angles to get good results (link in bio).

#theibsdietitian #lowfodmapdiet
Comment if you can relate⬇️⬇️​​​​​​​​
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💩IBS can come with a range of different symptoms - all which can really influence your day to day life. Being told that your results are ‘perfectly normal’ can sometimes feel like a knock back - it can make you feel as though you are lost, frustrated and confused. ​​​​​​​​
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🙋‍♀️Instead of having no 'next step' to help you control your IBS symptoms, join me next week as I will be hosting a FREE IBS Master Class - 3 ways to avoid IBS flare ups so that you don't need to deal with the uncertainty anymore. ​​​​​​​​
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🔗Link to sign up can be found in my bio​​​​​​​​
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Post credits to myibslife​​​​​​​​
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#ibs #lowfodmapdiet #guthealth #probiotics #bloating
💩 Relate? 🤔 Yes 'stress' can cause IBS symp 💩 Relate?

🤔 Yes 'stress' can cause IBS symptoms but simply being told to manage this is not helpful.

🙏 Instead please consider stress as part of a normal life, we can't avoid it. But we can use certain management techniques to help us reduce the impact of stress on our body such as meditation or through working with a CBT therapist.

👉👉 If you would like further support with your IBS then don't forget to download our free IBS morning routine (link in bio)

#theibsdietitian #lowfodmapdiet #irritablebowelsyndrome
WHAT ELSE CAN YOU ADD TO THIS?​​​​​​​​​​​​​​​​
COMMENT BELOW 👇 ​​​​​​​​​​​​​​​​
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😩 Time and time again I have said IBS is not just about the symptoms…it is about how the symptoms impact your life. AND, they impact every part of it, even the bits others find simple. For example, cancelling plans last minute or not being able to find a toilet in public. ​​​​​​​​​​​​​​​​
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🤔 Can you imagine a life where you IBS is under​​​​​​​​​​​​​​​​
control and no longer having to worry about these daily struggles. There are multiple tips to manage your symptoms from The Take Control approach which can give you guidance on how to make small life changes to get big results and achieve that ultimate symptom management.❤️​​​​​​​​​​​​​​​​
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👏👏 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#ibs #irritablebowelsyndrome #ibsstruggles​​​​​​​​​​​​​​​​
#ibsdiet #foodanxiety #chronichealthcondition​​​​​​​​​​​​​​​​
#chronicallyunwell #bodyimage #celebratingwomen​​​​​​​​​​​​​​​​
#foodbaby #bodyimage #ibstriggers #lowFODMAPdiet​​​​​​​​​​​​​​​​
#fodmapfree #lowFODMAP #ibs #ibs​​​​​​​​​​​​​​​​
#irritablebowelsyndrome #anxiety #ibsstruggles
💩 Can you relate? 😅 The current official gu 💩 Can you relate?

😅 The current official guidelines still say that constipation is when you have less than 3 bowel motions per week but this is incorrect. If you don't realise that constipation is an issue, this can lead you in the wrong direction when it comes to trying to manage the issue.

🙏 Instead of using bowek frequency, check out what your poo looks like. Google The Bristol Stool Chart, your poo should look like a type 4, types 1-3 are Constipation.

🤔 If you would like more insights like this then please download my FREE IBS morning guide (via the link in the bio)

#ibsguidance #theibsdietitian #lowfodmapdiet
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