It’s nearly impossible to walk through a grocery store without seeing shelves lined with “gluten-free” labels. Over the past decade, the gluten-free diet trend has surged—partly due to rising awareness of celiac disease, an autoimmune condition triggered by gluten that damages the small intestine and causes severe digestive symptoms like bloating, pain, and fatigue.
But many people who feel unwell after eating bread, pasta, or other wheat-based foods don’t have celiac disease. Instead, they assume they have non-celiac gluten sensitivity (NCGS)—a condition with similar symptoms but no intestinal damage.
Now, groundbreaking research suggests that gluten might not be the real culprit behind these symptoms at all.
The Real Trigger? Fructans—Not Gluten
A landmark study published in the journal Gastroenterology by researchers from the University of Oslo and Monash University reveals that fructans, not gluten, are likely responsible for digestive discomfort in most cases of non-celiac gluten sensitivity.
Fructans are a type of fermentable carbohydrate (a FODMAP) found in the same grains that contain gluten—including wheat, barley, and rye. Because they coexist, it’s easy to blame gluten—but the science now points elsewhere.
How the Study Worked
Researchers recruited 59 adults diagnosed with non-celiac gluten sensitivity who were already following a gluten-free diet. Participants were split into three groups and given specially formulated cereal bars to consume daily for one week at a time:
- Group 1: Bars with gluten
- Group 2: Bars with fructans
- Group 3: Control bars (no gluten, no fructans)
After each week, participants took a break before rotating to the next bar type—ensuring everyone tried all three over three weeks.
Key Findings: Fructans Cause More Bloating Than Gluten
The results were striking:
- Fructan-containing bars triggered 15% more bloating than the control bars.
- They also caused 13% more gastrointestinal symptoms overall.
- Gluten bars showed no significant difference from the control—meaning gluten alone didn’t worsen symptoms.
“This suggests that for many people, it’s not gluten causing their discomfort—it’s fructans,” said lead researchers.
What This Means for Your Diet
If you’ve gone gluten-free to ease bloating or digestive issues—but don’t have celiac disease—you might benefit more from a low-FODMAP diet that limits fructans, rather than cutting out gluten entirely.
This is especially relevant for people with diabetes or other conditions who unnecessarily restrict gluten-rich whole grains. Some gluten-containing foods (like sourdough bread or certain grains) are low in fructans and may be perfectly tolerable.
Should You Stop Avoiding Gluten?
Not necessarily—if you have celiac disease, gluten remains dangerous. But if you’re self-diagnosed or experience mild symptoms, consider:
- Trying a fructan-restricted diet instead
- Working with a dietitian to test for FODMAP intolerance
- Reintroducing low-fructan, gluten-containing foods under guidance
Final Thought
The next time you feel sluggish or bloated after a meal, don’t assume it’s the gluten. It could be the fructans hiding in plain sight.
Have you experienced relief on a gluten-free diet? Would you try cutting fructans instead? Share your story in the comments!