Researchers tested whether pasta made from ancient grains like emmer and rye could help people with irritable bowel syndrome (IBS). Forty-two IBS patients ate either regular gluten-free pasta or special pasta made from ancient grains for 4 weeks while following a low-FODMAP diet. Those eating the ancient grain pasta reported significantly fewer IBS symptoms, with 83% experiencing meaningful improvement compared to just 35% in the regular pasta group. Lab tests showed the ancient grain pasta reduced inflammation and stress markers in gut cells. While promising, this is a small study and more research is needed before making major dietary changes.

The Quick Take

  • What they studied: Whether pasta made from ancient grains (emmer and rye) could reduce symptoms in people with IBS when combined with a low-FODMAP diet
  • Who participated: 42 adults with IBS who were divided into two groups: one eating traditional gluten-free pasta and one eating special pasta made from ancient grains
  • Key finding: People eating ancient grain pasta had much greater symptom improvement (83% had significant relief) compared to those eating regular pasta (35% had significant relief). The ancient grain group’s symptom scores dropped by about 153 points versus 83 points in the control group
  • What it means for you: If you have IBS, ancient grain pasta might help reduce your symptoms more effectively than regular gluten-free pasta. However, this is early research with a small group, so talk to your doctor before making major dietary changes

The Research Details

This was a controlled experiment where researchers split 42 IBS patients into two equal groups. Both groups followed a low-FODMAP diet (a diet that limits certain carbohydrates that can trigger IBS symptoms) for 4 weeks. The only difference was that one group ate pasta made from ancient grains like emmer and rye, while the other group ate traditional gluten-free pasta. Researchers measured IBS symptoms using a standard questionnaire at the beginning and end of the study.

Beyond the human study, scientists also tested the ancient grain pasta in laboratory dishes containing human gut cells. They exposed these cells to inflammatory triggers and then treated them with extracts from the ancient grain pasta to see if it could reduce inflammation and cellular stress. This lab work helped explain why the pasta might work in real people.

This research approach is valuable because it combines real-world testing with laboratory science. The human study shows whether the pasta actually helps people feel better, while the lab work reveals the biological mechanisms—how it actually works at the cellular level. This two-part approach gives us more confidence that any benefits are real and not just placebo effects.

Strengths: The study was registered before it started (which prevents researchers from cherry-picking results), used a validated symptom questionnaire, and included lab work to explain the results. Limitations: The sample size is relatively small (42 people), the study lasted only 4 weeks, and it was retrospectively registered rather than registered before starting. The paper doesn’t clearly specify how participants were assigned to groups, which is important for a fair comparison.

What the Results Show

The main finding was that people eating ancient grain pasta experienced significantly greater symptom relief than those eating regular gluten-free pasta. The ancient grain group’s IBS symptom scores dropped by an average of 153 points, compared to 83 points in the control group—a difference that was statistically significant (p = 0.044, meaning there’s only about a 4% chance this happened by random chance).

Even more striking was the percentage of people who experienced clinically meaningful improvement. Among those eating ancient grain pasta, 83% reported substantial symptom reduction (a drop of at least 100 points on the symptom scale). In contrast, only 35% of those eating regular pasta achieved this level of improvement. This difference was highly significant (p = 0.004).

In the laboratory experiments, extracts from the ancient grain pasta reduced inflammatory markers in human gut cells. Specifically, the pasta extract reduced the activity of two key inflammatory pathways (pErk1/2 and NF-κB), which are known to contribute to IBS symptoms. This suggests the pasta works by calming inflammation in the gut.

The lab work provided important supporting evidence that ancient grain pasta can reduce oxidative stress (cellular damage from harmful molecules) in addition to inflammation. Both of these processes are thought to play roles in IBS, so addressing both may explain why the pasta was so effective. The fact that the benefits appeared in multiple types of gut cells tested suggests the effect is robust and not limited to one specific cell type.

This research builds on growing interest in ancient grains as healthier alternatives to modern wheat. Previous studies have suggested that ancient grains are easier to digest and may cause less inflammation than modern cereals. This study is one of the first to specifically test ancient grain products in IBS patients and to combine human testing with laboratory evidence of how they work. The findings align with the broader understanding that IBS involves both inflammation and digestive sensitivity, and that dietary changes can address both.

The study is relatively small with only 42 participants, which limits how much we can generalize the findings to all IBS patients. The 4-week duration is short—we don’t know if benefits continue, increase, or decrease over longer periods. The study doesn’t clearly explain how participants were randomly assigned to groups, which is important for ensuring fair comparison. Additionally, all participants were following a low-FODMAP diet, so we don’t know if the ancient grain pasta would help people not on this diet. The study also doesn’t specify the exact characteristics of participants (age, gender, IBS type), making it harder to know who might benefit most.

The Bottom Line

If you have IBS, ancient grain pasta may be worth trying as part of a low-FODMAP diet, but discuss it with your doctor or dietitian first (moderate confidence level). The evidence is promising but still preliminary. Consider trying it for 4 weeks and tracking your symptoms to see if you personally benefit. This should not replace medical treatment for IBS, but may complement it.

This research is most relevant for adults with IBS who are already following or considering a low-FODMAP diet. It may be particularly interesting for those who haven’t found adequate symptom relief with standard approaches. People with celiac disease or severe wheat allergies should still avoid wheat-based products unless specifically approved by their doctor. Those with other digestive conditions should consult their healthcare provider before making dietary changes.

Based on this study, you might expect to notice symptom improvements within 2-4 weeks of regularly eating ancient grain pasta. However, individual responses vary significantly—some people may see benefits sooner, while others may need longer to notice changes. Give it at least 4 weeks before deciding if it’s working for you.

Want to Apply This Research?

  • Track your IBS symptom severity daily using a simple 0-10 scale, noting which meals included ancient grain pasta. Also track specific symptoms like bloating, abdominal pain, and bowel movement frequency to identify patterns
  • Gradually replace your regular pasta with ancient grain pasta (emmer or rye-based) in your favorite dishes while maintaining your low-FODMAP diet. Start with 2-3 servings per week and increase to daily if tolerated
  • Create a weekly symptom summary comparing weeks when you ate ancient grain pasta versus weeks when you didn’t. After 4 weeks, compare your overall symptom scores to your baseline to see if there’s meaningful improvement

This research is preliminary and based on a small study. It should not replace professional medical advice or treatment from your doctor or gastroenterologist. Before making significant dietary changes, especially if you have IBS or other digestive conditions, consult with a healthcare provider or registered dietitian. Individual responses to dietary changes vary greatly, and what works for some people may not work for others. If you experience worsening symptoms or new health concerns, seek immediate medical attention.