Can I Eat Wheat with IBS?
It's the fructans in wheat — not gluten — that trigger most IBS symptoms. Sourdough or gluten-free alternatives are usually well tolerated.
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Wheat is in our top 3 bloating triggers. The fructans ferment rapidly causing visible belly distension.
Tip: Sourdough bread (the fermentation breaks down fructans) or rice, potatoes, and GF oats.
Even though you need fiber, wheat fructans cause gas and discomfort that doesn't help constipation.
Tip: Get your fiber from oats, flaxseed, and vegetables instead of wheat.
Interestingly, plain white bread/toast can be a binding food. But avoid whole wheat.
Tip: Plain white toast or gluten-free bread can actually help firm things up.
White bread on D days may help; avoid wheat entirely on C days.
Tip: Sourdough or white rice are safer staple carbohydrates.
Wheat fructans can feed remaining bacteria and delay recovery.
Tip: Gluten-free bread in small amounts is allowed.
Simplify your diet while working on nervous system regulation.
Tip: Sourdough or GF options reduce one potential trigger.
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Take our 5-minute quiz to discover which protocol matches your symptoms.
Start the Quiz →This information is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet, especially if you have a diagnosed medical condition. Individual responses to foods vary.