Is Gluten-Free Good for a FODMAP Diet?

January 10, 2026 •

4 min read

According to Monash University, the pioneer in FODMAP research, a low FODMAP diet is not the same as a gluten-free diet, even though people with IBS often report feeling better on a gluten-free regimen. The perceived benefit may be due to the reduction of fructans, a type of FODMAP, rather than gluten itself.

Quick Summary

This article explores the key distinctions between gluten-free and low FODMAP diets, clarifying why one doesn't automatically suffice for the other. It outlines the differences in what each diet restricts, the reasons for symptom improvement, and provides crucial advice for safely combining these dietary approaches.

Key Points

Not the Same: A low FODMAP diet is not synonymous with a gluten-free diet, though many foods are eliminated by both.
Fructans, Not Gluten: For IBS, the benefit of a gluten-free diet is often due to the reduction of fructans (a FODMAP carbohydrate) in grains like wheat, not the gluten protein itself.
Check Ingredients: Many products labeled 'gluten-free' contain high-FODMAP ingredients added for texture or flavor, so always read labels carefully.
Correct Diagnosis First: Get tested for celiac disease before going gluten-free, as adhering to the diet can affect test results.
Prioritize Low FODMAP for IBS: The low FODMAP diet is the evidence-based method for managing IBS symptoms through a structured elimination and reintroduction process.
Avoid Unnecessary Restriction: Unnecessarily eliminating gluten can lead to nutritional deficiencies and a less varied diet if you only have IBS.
Use Certified Resources: Rely on trusted resources like the Monash University app to identify certified low FODMAP products.

While often confused, the low FODMAP diet and a gluten-free diet are two distinct dietary approaches targeting different food components and conditions. Understanding the differences is critical for anyone managing digestive symptoms, as misinterpreting the diets can lead to unnecessary restrictions or continued discomfort. This guide explains the fundamental principles of each diet, their significant overlaps and crucial differences, and how to approach them effectively.

What is the Low FODMAP Diet?

The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are specific types of short-chain carbohydrates that can be poorly absorbed in the small intestine of some individuals. When they reach the large intestine, gut bacteria ferment them, which can produce gas and draw water into the bowel, leading to bloating, pain, and other Irritable Bowel Syndrome (IBS) symptoms. The low FODMAP diet is a temporary, three-phase elimination diet designed to identify which of these carbohydrates trigger an individual's symptoms. It requires the guidance of a registered dietitian and is not meant to be a permanent solution.

The Three Phases of the Low FODMAP Diet

Elimination Phase: All high-FODMAP foods are removed for 2-6 weeks to see if symptoms improve.
Reintroduction Phase: Different FODMAP groups are systematically reintroduced to test for tolerance levels.
Personalization Phase: Based on the reintroduction results, a personalized, long-term eating plan is created to include as many foods as possible without triggering symptoms.

What is the Gluten-Free Diet?

A gluten-free diet (GFD) is a lifelong dietary approach essential for people with celiac disease, an autoimmune disorder. For these individuals, consuming gluten, a protein found in wheat, barley, and rye, triggers an immune response that damages the small intestine. A GFD is also used to manage non-celiac gluten sensitivity (NCGS). In contrast to the low FODMAP diet, the GFD is not focused on carbohydrates but specifically on eliminating the gluten protein.

The Crucial Differences: Gluten vs. Fructans

The primary source of confusion is the shared presence of wheat, barley, and rye in both diets. These grains contain both gluten (a protein) and fructans (a FODMAP carbohydrate). When an individual with IBS removes these grains by adopting a GFD, their symptoms often improve because they are inadvertently reducing their intake of high-FODMAP fructans, not because they are sensitive to gluten. A key study even found that fructans caused more severe symptoms than gluten in individuals with NCGS.

Comparison of Gluten-Free and Low FODMAP Diets


Feature	Gluten-Free Diet	Low FODMAP Diet
Target	The protein gluten, found in wheat, barley, and rye.	Specific short-chain carbohydrates (FODMAPs).
Primary Use	Celiac disease, NCGS, and wheat allergy.	Irritable Bowel Syndrome (IBS).
Duration	Lifelong for celiac disease; short-term trial for NCGS.	A temporary, three-phase elimination protocol.
High-FODMAP Overlap	Eliminates high-FODMAP grains like wheat, barley, and rye.	Eliminates many high-FODMAP grains, but also other foods.
Common Pitfall	Many gluten-free products contain other high-FODMAP ingredients like honey or chicory root.	Requires careful ingredient checking even for gluten-free labeled products.
Nutritional Risks	Potential deficiencies in nutrients like iron and fiber without proper planning.	Potential for imbalanced gut microbiota if followed long-term without reintroduction.
Strictness	Strict avoidance of cross-contamination is critical for celiac disease.	Trace amounts of gluten are generally not a concern unless there is a co-existing gluten sensitivity.

How to Manage Both Dietary Needs

If you have a coexisting gluten-related disorder (like celiac disease) and IBS, a combined approach is necessary. However, if you only have IBS, a strict gluten-free diet is often an unnecessary restriction that could lead to nutritional imbalances. Instead, focusing on the low FODMAP protocol is the most direct way to manage IBS symptoms.

Combining the Diets Effectively

Prioritize a diagnosis: Before beginning any restrictive diet, especially a GFD, get a proper diagnosis from a healthcare professional for celiac disease. You should not go gluten-free until after testing, as it can affect the results.
Start with low FODMAP: For IBS management, the low FODMAP diet is the evidence-based approach. Begin with a guided elimination phase to identify your specific triggers.
Vet 'gluten-free' products carefully: Do not assume that any product labeled 'gluten-free' is automatically low FODMAP. Always read the ingredient list to check for added high-FODMAP ingredients such as onion powder, garlic powder, inulin, or certain high-fructose sweeteners.
Look for certified products: Use certified resources like the Monash University or FODMAP Friendly apps to find products specifically tested and approved for low FODMAP content.
Reintroduce properly: During the reintroduction phase, test grains and other fructan-containing foods to determine your tolerance. You may find you can tolerate small amounts of wheat-based products that are low FODMAP, such as sourdough bread.

Conclusion

The question of "Is gluten-free good for a FODMAP diet?" is best answered with clarity and nuance: it can be a helpful starting point, but it is not sufficient on its own. While removing gluten-containing grains significantly reduces fructan intake, a gluten-free label doesn't guarantee a product is low FODMAP due to other potential high-FODMAP ingredients. The gold standard for managing IBS remains the dietitian-guided low FODMAP protocol, which systematically identifies specific triggers. For individuals with coeliac disease, a GFD is non-negotiable, and they should then layer on low FODMAP principles as needed. The most effective strategy involves prioritizing a correct diagnosis and following a structured, personalized approach to avoid unnecessary dietary restrictions and achieve the best symptomatic relief.

To learn more about the scientific basis of this dietary approach, you can read the academic article 'Gluten and FODMAPS—Sense of a Restriction/When Is Restriction Helpful?' on the National Institutes of Health website.

Frequently Asked Questions

Many people with IBS feel better on a gluten-free diet because it inadvertently eliminates high-FODMAP grains like wheat, rye, and barley. These grains contain fructans, a type of FODMAP that can trigger IBS symptoms, rather than a sensitivity to the gluten protein itself.

No, you cannot assume all 'gluten-free' products are low FODMAP. Manufacturers often add other high-FODMAP ingredients like inulin, high-fructose sweeteners, or certain flours to gluten-free foods.

A medical professional must diagnose celiac disease through specific blood tests and biopsies. Do not go gluten-free before testing, as it can affect the results. A registered dietitian can guide you through the low FODMAP diet to determine your specific triggers.

Yes, some gluten-containing foods are low FODMAP in specific portion sizes. Examples include traditionally made sourdough bread and certain soy sauces. These are acceptable on the low FODMAP diet if you do not have a separate gluten intolerance.

Unlike with celiac disease, where strict cross-contamination rules apply, trace amounts of FODMAPs from cross-contamination are not typically a concern for those managing IBS on a low FODMAP diet.

If followed long-term without reintroduction, a strictly low FODMAP diet can potentially lead to nutritional deficiencies and negatively impact gut microbiota. That is why it is crucial to work with a dietitian through the reintroduction phase to liberalize the diet.

If you have both, you must follow a strict gluten-free diet for life. After ensuring you are symptom-free from gluten, you can use the low FODMAP principles to manage any remaining IBS symptoms by identifying and limiting high-FODMAP foods.