Gluten-Free Food Ingredients That Can Trigger Celiac Disease and IBS-like Symptoms

Celiac.com 10/01/2025 - For people with celiac disease or gluten sensitivity, avoiding gluten is the foundation of treatment. However, many discover that even when they completely remove gluten from their diet, they still experience ongoing digestive discomfort, fatigue, or other symptoms that resemble irritable bowel syndrome (IBS). One important reason for this is that many commercially prepared gluten-free foods contain additional ingredients that can irritate the gut. These ingredients are usually added to improve texture, sweetness, or shelf life, but they may also trigger bloating, diarrhea, constipation, or abdominal pain. Understanding these common culprits can help people make better food choices and improve their quality of life.

Alcohol-Based Sugar Substitutes

Sugar alcohols such as sorbitol, mannitol, xylitol, erythritol, and maltitol are often added to gluten-free products because they provide sweetness with fewer calories. They are common in sugar-free candy, chewing gum, protein bars, and baked goods. While they are technically gluten-free, they are not always gut-friendly. These sweeteners are only partially absorbed in the small intestine, which means the remainder travels to the colon where bacteria ferment them. This fermentation process produces gas, which can cause bloating, cramping, and diarrhea.

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For people with celiac disease, the small intestine is often already sensitive or healing from gluten damage. Consuming large amounts of sugar alcohols can worsen digestive discomfort and mimic the very symptoms that patients expect to disappear on a gluten-free diet. Even those with non-celiac gluten sensitivity or IBS may find that sugar alcohols cause unpredictable reactions. Reducing or avoiding these ingredients can be an important step in digestive recovery.

Gums and Thickeners

Gluten-free baked goods often rely on thickeners and stabilizers to mimic the texture that gluten provides. Xanthan gum, guar gum, carrageenan, and locust bean gum are among the most common. While generally recognized as safe, these additives can be difficult to tolerate in large amounts.

Xanthan gum, for example, is produced by fermenting sugars with bacteria, and in sensitive individuals it can increase gas and cause loose stools. Guar gum, which comes from a legume, can act as a powerful soluble fiber. Although this may benefit some people, others experience bloating and abdominal pain when consuming it. Carrageenan, derived from seaweed, has been linked in some studies to inflammation of the digestive tract.

For someone with celiac disease who is already managing inflammation and intestinal healing, these extra irritants can create setbacks. Choosing gluten-free foods with minimal gums and thickeners may reduce lingering symptoms and promote faster recovery.

Highly Processed Gluten-Free Grains

Many gluten-free products are made with refined flours such as white rice flour, tapioca starch, potato starch, and corn starch. These ingredients are gluten-free, but they are low in fiber and can spike blood sugar quickly. Rapid changes in blood sugar may contribute to fatigue, mood swings, and digestive upset. They also do not provide the same nutritional benefits as whole gluten-free grains such as quinoa, buckwheat, millet, or certified gluten-free oats.

People with celiac disease who rely heavily on refined gluten-free products may notice persistent bloating, constipation, or nutrient deficiencies. A better approach is to build meals around whole, naturally gluten-free foods such as vegetables, fruits, legumes, lean proteins, and unprocessed grains. This strategy improves gut health and ensures adequate vitamin and mineral intake.

Dairy Substitutes and Additives

Many individuals with celiac disease also develop temporary or long-term lactose intolerance because intestinal damage reduces the body’s ability to digest lactose. Dairy-free and vegan gluten-free products are often made with additives such as soy protein isolates, pea protein concentrates, and emulsifiers to create creamy textures. While helpful for food manufacturing, these ingredients may not sit well with everyone.

Some emulsifiers, like polysorbates or carboxymethylcellulose, have been studied for their potential role in altering gut bacteria and promoting inflammation. People recovering from celiac disease may want to choose simpler dairy substitutes with fewer additives or use naturally dairy-free options such as coconut milk, almond milk, or rice milk.

High-FODMAP Ingredients

Many people with celiac disease who follow a gluten-free diet but still feel sick may actually be sensitive to FODMAPs. FODMAPs are a group of fermentable carbohydrates that include certain fibers, sugars, and sugar alcohols. Gluten-free foods can sometimes contain high-FODMAP ingredients such as chicory root fiber, inulin, honey, and certain fruit juices.

These ingredients can cause IBS-like symptoms including gas, bloating, abdominal pain, and irregular bowel movements. A low-FODMAP approach, guided by a dietitian, can help identify which specific foods worsen symptoms. For those with celiac disease, this often means avoiding not just gluten, but also additional fermentable ingredients until the gut fully heals.

Processed Meats and Seasonings

Gluten-free sausages, deli meats, and flavored seasonings may contain added starches, gums, or preservatives. While technically free of gluten, these additives may still upset sensitive digestive systems. Nitrates, excessive sodium, and artificial flavor enhancers such as monosodium glutamate (MSG) can also trigger headaches or stomach upset in some individuals.

For those with celiac disease or gluten sensitivity, sticking with minimally processed meats, fresh herbs, and natural seasonings may help reduce these risks. Cooking at home with whole ingredients provides more control over both gluten exposure and gut irritants.

Why This Matters for People with Celiac Disease and Gluten Sensitivity

Living with celiac disease or gluten sensitivity means that even after removing gluten, the gut may remain fragile and sensitive. Ongoing symptoms can be confusing and discouraging, especially when someone believes they are doing everything right. Recognizing that gluten-free does not always mean gut-friendly is a critical step toward better health. Ingredients such as alcohol-based sugar substitutes, gums, thickeners, high-FODMAP fibers, and processed additives can all play a role in lingering discomfort.

By learning to read labels carefully, focusing on whole foods, and limiting products with unnecessary additives, people with celiac disease can improve their chances of healing and symptom relief. Working with a knowledgeable dietitian may also help identify personal triggers and create a tailored plan that goes beyond just gluten avoidance.

Conclusion

Gluten-free eating is essential for those with celiac disease and gluten sensitivity, but it is not the full story. Many additives in gluten-free products—while safe for the general population—can worsen digestive symptoms in sensitive individuals. Alcohol-based sugar substitutes, gums like xanthan and guar, refined flours, high-FODMAP fibers, and processed additives are all potential culprits. Paying close attention to these hidden triggers can make the difference between continued discomfort and lasting relief.

For patients, this means looking beyond the gluten-free label and recognizing that gut healing requires a thoughtful approach to food choices. The ultimate goal is not only to avoid gluten, but also to nurture the digestive system back to health, restore energy, and allow life to be lived fully and comfortably.