Fructan Vs Gluten: What's Actually Behind Your Bloating?

One of the most common recommendations people get when they’re diagnosed with IBS is to cut out gluten. 

And honestly, some people do feel a bit better when they go gluten-free. But the key word is “bit”. 

 

I Went Gluten-Free, Why Am I Still Not Feeling Better?

Often for those with non-celiac gluten sensitivity to IBS, cutting out gluten only provides partial relief. The bloating might get better, but it doesn’t completely go away. 

So naturally, most people keep cutting more foods. It’s common to try cutting dairy, fruit, or anything else that seems like it might be causing symptoms. It’s easy to get stuck in a cycle of cutting and restriction, while still experiencing random episodes of bloating that don’t make sense. In my experience, cutting more foods isn’t the solution; instead, it’s understanding the makeup of the foods that you don’t seem to be tolerating. 

When it comes to IBS, one thing many people don’t realize is that gluten may not be causing their bloating. Wheat also contains something called fructan, and that information can make a big difference in managing IBS symptoms.

 

Gluten ≠ Fructan ≠ Wheat

Most people use the words wheat and gluten interchangeably, but they’re not the same thing. 

Gluten is a protein found only in wheat, barley, and rye. While gluten is problematic for those with Celiac disease, it’s not the only part of wheat that can be hard for our bodies to break down.

Fructan is a type of fermentable carbohydrate that isn’t well absorbed. It’s part of a group of carbohydrates called FODMAPs that not everyone tolerates well. 

Wheat is a grain that contains: 

  • Proteins (including gluten)
  • Carbohydrates (including something called fructan)
  • Vitamins and minerals

 

Why Might Fructan Be The Real Culprit For Digestive Symptoms?

Fructan helps regulate how much water is in the intestines. They can speed up or slow down motility, contributing to diarrhea or constipation for some people. 

Secondly, they get fermented by bacteria in the colon. When our gut bacteria eat FODMAPs like fructan, they produce gases like hydrogen and methane. 

Normally, fermentation in the colon isn’t a bad thing. Some of the byproducts that our gut bacteria create are good for us. For example, those gut bacteria can produce short-chain fatty acids by breaking down fiber, which can be protective for conditions like colon cancer. 

But combined with motility issues or sensitive nerves in the gut, those gases can lead to bloating and pain for people with IBS. 

Because wheat has both fructan AND gluten, symptoms of IBS that may be caused by fructan get blamed on gluten. 

 

Fructan, Wheat, and Their Connection to Non-Celiac Gluten Sensitivity (NGCS)

Uncomfortable digestive symptoms from wheat may be something to consider when it comes to a condition called non-Celiac gluten sensitivity (NCGS). People with NCGS often experience symptoms with wheat but don’t test positive for Celiac disease. 

There’s some evidence to suggest that in some people with NCGS, symptoms attributed to gluten sensitivity may actually be a sensitivity to fructan. In one study, researchers gave a group of NCGS participants muesli bars that contained gluten, fructan, or a placebo. They found that when many of the participants received fructan in their bars, their symptoms were the most severe. 

While more trials are needed, this suggests that it may be worth exploring fructan as a primary driver of symptoms for people with NCGS.

  

Which Should I Remove From My Diet? Fructan Or Gluten? Or Both?

While gluten is only found in wheat, barley, and rye, fructan is found in wheat, barley, rye, AND other foods. 

Fructans, unlike gluten, are found in foods like legumes, onion, garlic, wheat, and some fruits and vegetables. 

Fructan intolerance is also dose dependent, which means that the more you eat at one time, the more symptoms you may have. 

So if you remove wheat, a major source of fructan, your symptoms might improve. If you’re still eating other high fructan foods though, those symptoms wouldn’t go away entirely. 

People with a fructan intolerance may feel better when limiting other high fructan foods besides wheat to feel their best. For fructan, there are also certain digestive enzymes that can help your body break down the fructan so you can enjoy some of those foods again. It’s a lot like using lactase pills for lactose intolerance and can be especially helpful when traveling or eating out!

The key point is that gluten and fructan are different and they affect the body differently. Knowing whether fructan or gluten affects you can help you make more informed food choices, which can mean less bloating and fewer surprises.

 

Finding an IBS-Friendly, Low-FODMAP Bread

If you have IBS or NCGS, choosing a wheat-free product isn’t always as simple as grabbing something labeled gluten-free.

Many gluten-free breads use high-FODMAP ingredients which contain fructans like:

  • Garlic
  • Onion
  • Honey
  • Chicory root fiber (inulin)

These ingredients are high in FODMAPS and can contribute to poor digestive symptoms in some people. 

When I’m looking for an IBS friendly bread, I typically look for breads that:

  • Have simple ingredient lists
  • Don’t include honey or chicory root fiber/inulin
  • Are fermented (AKA sourdoughs). The bacteria in the sourdough starter actually break down fructan, which reduces the fructan content of the bread. 

 

Bread SRSLY: A Gluten-Free, Low-Fodmap Bread Option

Bread SRSLY’s gluten-free sourdough bread is also made without high FODMAP ingredients. That makes it an easy choice for anyone managing IBS or Celiac disease. 

Bread SRSLY also has slightly more fiber than many wheat-free breads. Fiber helps regulate gut motility and stool consistency, which can be helpful for people managing IBS or Celiac disease. 

Beyond these nutritional benefits, I love the sourdough taste and the variety of bread options that Bread SRSLY creates. I personally enjoy using the Classic Gluten-Free Sourdough bread to make my favorite grilled cheese sandwiches. I toast the bread first and add a little cream cheese and Dijon mustard. Then I top it with Gruyere, mozzarella, and a pinch of freshly chopped rosemary. Sometimes I’ll also add some ham, or a couple of tomato slices if I’ve got them. 

 

Knowledge is Power in Making The Right Dietary Decisions

Understanding the difference between gluten and fructan can help you understand the source of your symptoms and feel better. When you understand the why behind your symptoms, you can make more confident food choices instead of guessing about what went wrong. 

If you’re trying to understand your symptoms and feeling overwhelmed, you don’t have to do it alone. If you need support in expanding your diet, identifying potential triggers, or managing your gut health in a way that works for you, let’s talk. Book a call with a gut health dietitian to help you manage your symptoms in a way that works for you!


BIO:

Kelly Taliaferro, MBA, RDN, LD is a Registered Dietitian and gut health expert specializing in IBS and SIBO. She is the founder of Hues Nutrition, where she helps adults reduce bloating and pain, and poop better through evidence-based, personalized care.

Her approach centers on understanding what’s driving symptoms, minimizing unnecessary restriction, and helping clients build long-term confidence and predictability.

Link to booking: Book A Call
Link to website: https://www.huesnutrition.com
Link to social: https://www.instagram.com/ibsdietitiankelly/ 






REFERENCE: 

1: Skodje GI, Sarna VK, Minelle IH, Rolfsen KL, Muir JG, Gibson PR, Veierød MB, Henriksen C, Lundin KEA. Fructan, Rather Than Gluten, Induces Symptoms in Patients With Self-Reported Non-Celiac Gluten Sensitivity. Gastroenterology. 2018 Feb;154(3):529-539.e2. doi: 10.1053/j.gastro.2017.10.040. Epub 2017 Nov 2. PMID: 29102613.

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