Thinking Of Going Gluten-Free? Here Are 7 Signs You May Be Gluten Intolerant + Exactly How To Treat It

Wondering if gluten could be to blame for your bloating, stomach issues, brain fog, and increasing headaches? You’re not alone. Eighteen million Americans may be sensitive to gluten, but it can be difficult to determine if you could be part of that statistic.

It’s a little tricky: just because you have an intolerance to gluten doesn’t mean you will end up being allergic to wheat or diagnosed with Celiac, and it’s possible to be allergic to wheat without being sensitive to gluten. That’s why it’s so important to talk to your doctor about your symptoms and do the appropriate testing to uncover what is causing your issues.

Gluten intolerance can come in many forms, with the most serious resulting in a wheat allergy or Celiac disease. A wheat allergy is a type of immune response (also known as an IgE-mediated intolerance) triggered by ingesting products containing wheat proteins such as gluten. Celiac disease, on the other hand, is an autoimmune disorder that damages the villi in the small intestine. 

Digestion issues such as gas, diarrhea, and constipation may also point to gluten intolerance. If you’re experiencing any of these symptoms regularly after consuming gluten, Salas-Whalen says you should definitely take note. 

Much like bloating, Salas-Whalen says stomach pain is one of the most common complaints she hears from patients. 

If the list of symptoms has you scratching your head and wondering if gluten could be to blame for your physical symptoms, it might be time to dig further and find out if ditching gluten could help you feel better. 

If you suspect you are gluten intolerant, Salas-Whalen says it’s important to rule out more serious conditions such as Celiac disease or a wheat allergy. “Celiac can be diagnosed with a blood test, but the gold standard for testing involves taking a biopsy of the villi from the small bowel,” she says. The only caveat is that you have to eat a whole lot of gluten prior to the biopsy to get accurate test results, otherwise you run the risk of getting a false negative. 

If the case results for Celiac come back negative, she recommends consulting with your doctor about temporarily removing gluten from your diet to see if it relieves symptoms (aka, an elimination diet). 

“Since it can be difficult to confirm whether gluten intolerance is the underlying issue (there is no test for this), focusing on an elimination diet that relies on trial and error to identify specific allergies and intolerances is your best bet,” adds Salas-Whalen.

One of the cheapest and simplistic ways to self-test for a gluten intolerance or sensitivity, says Vichill, involves keeping a food journal to track symptoms. Begin by documenting how you feel after eating gluten-containing foods. After a few days, go back and compare your symptoms with the list of signs noted above. This is also helpful information for your doctor or registered dietician if they plan on putting you on an elimination diet. 

Once you confirm a sensitivity to gluten, the first step is to eliminate all gluten-containing products from your diet. You can find gluten in foods that contain wheat (all varieties and derivatives), rye, barley, triticale, malt, and brewer’s yeast.

If possible, you can ease into removing gluten entirely by slowly reducing your consumption to get a better sense of how it makes your body feel. Keeping a food journal is helpful during this transition, so you can make note of the foods that trigger the most serious reactions. 

Here’s some good news: Because of the response by grocers, restaurants, and food companies, there is now a wide variety of products and menu items to choose from that are gluten-free. And while it may take some trial and error to find what works (and tastes the best!) for you, it’s worth putting in the time, so you can start feeling better as soon as possible.