Gluten free is all the rage right now. But is there a legitimate reason for choosing to avoid these wheat-based ingredient? And could you be experiencing gluten sensitivity symptoms and not know it yet?

Let’s talk about what gluten is, what gluten sensitivity means, and symptoms that might signify a need to go gluten free.

First, What is Gluten and Gluten Free?

Gluten is a protein found in wheat and wheat products. It acts like a glue, holding gluten foods, such as bread, together to maintain their shape.

There are many types of wheat, including:

• White and whole wheat
• Spelt
• Durum
• Semolina
• Wheat berries
• Farro
• Triticale
• Barley
• Rye
• And more

So if you’re trying to eat gluten free, gluten can sneak into all types of foods—even ones you wouldn’t expect.

Breads, baked goods, cereals, and pastas all typically contains gluten. But it’s also often added to things like salad dressings, sauces, and even food colorings. Beer and malt products also contain gluten.

When you eat gluten free, you’re avoiding any products that contain gluten. And there are a few reasons to do this.

Celiac Disease vs Gluten Intolerance or Gluten Sensitivity

One in 100 people have celiac disease, which is an autoimmune disorder where gluten triggers an immune reaction that damages the small intestines.

But a larger percentage of the population, as much as 15% of Americans, have what’s known as gluten intolerance or gluten sensitivity.

Gluten intolerance or gluten sensitivity symptoms can be very similar to celiac disease, but they’re usually not as extreme. Someone with gluten sensitivity might experience symptoms like gastrointestinal issues, fatigue, joint pain, or even depression after ingesting gluten.

From what we know so far, leaky gut may also be involved with the increase in gluten sensitivity symptoms. When you have a leaky gut, food particles like gluten peptides are allowed to pass through your digestive tract into the bloodstream.

Since this isn’t supposed to happen, your body can see the particles as foreign invaders and attack them—setting off an autoimmune reaction that causes symptoms we’ll get into below.

Related: 10 Leaky Gut Syndrome Symptoms and Simple Steps to Healing It

This is also known as non-celiac gluten sensitivity. The symptoms are there, but the person doesn’t test positive for celiac disease.

Like with celiac disease, gluten sensitivity symptoms should diminish with a gluten free diet.

Here are the 7 Most Common Gluten Sensitivity Symptoms

So, what are the actual symptoms of having gluten sensitivity? Here are the most common ones.

1. Bloating, Constipation, or Diarrhea

Digestion-related issues are the most common of gluten sensitivity symptoms:

• One study showed 87% of those with suspected non-celiac gluten sensitivity dealt with bloating [1].
• In addition, a prospective multicenter survey of 486 Italian patients suspected of having gluten sensitivity found around 25% experienced constipation while over 50% experienced diarrhea [2].

2. Headaches or Migraines

While headaches and migraines (a much more extreme form of headache) are common in general, it seems people who report gluten intolerance could be more prone to them [3].

Other common causes of headaches include dehydration, poor diet, stress, or not enough exercise. So remember to rule out other causes by taking care of yourself!

3. Brain Fog or Trouble Concentrating

Gluten sensitivity may sometimes show up as ADHD-like behavior, brain fog (feeling unable to think clearly), or being forgetful.

There has even been some investigation into gluten sensitivity triggering neuro-psychiatric problems in the brain [4].

4. Skin Conditions or Breakouts

Another manifestation of gluten sensitivity can be skin issues like acne.

Other skin problems that have shown improvement on a gluten free diet include [5]:

• Alopecia (an autoimmune disease involving hair loss)
• Dermatitis, an autoimmune disease that can involves papules, blisters, or hyperpigmentation on the skin
• Psoriasis, involving reddensing and scaling of the skin
• Chronic urticaria, involving itchy red or pink lesions [6]

5. Muscle or Joint Pain

Exposure to gluten when you’re gluten-sensitive may cause inflammation in the body, which can show up as joint or muscle pain or swelling.

6. Chronic Fatigue or Being Unusually Exhausted

If you feel unusually tired or fatigued after eating foods with gluten, you could possibly be experiencing a reaction.

Research shows between 60-82% of people with gluten intolerance or sensitivity often feel fatigue or tiredness [7].

7. Blue Mood

It’s not uncommon for people with GI-related issues or food allergies to also experience depression or anxiety [8]. So low mood could possibly be linked to a body rejecting gluten:

• There is some research suggesting peptides called gluten exorphins, which are made during some gluten protein digestion, could affect the central nervous system and raise depression risk [9].

• Plus, disrupting your gut microbiota (the beneficial bacteria in your gut), which can happen with cases of leaky gut and gluten sensitivity, could also increase your risk [10].
• In addition, other studies have shown people who are depressed and report having gluten intolerance followed a gluten free diet to feel better mentally [11,12].

How to Choose Gluten Free Products and Meals

Overall, we need more research on non-celiac gluten sensitivity before professionals can effectively diagnose it in people. But these symptoms are most commonly report and a good place to start.

If you try a gluten free diet, take note of the symptoms you’re experiencing and whether or not they change or go away after cutting out gluten for a couple months. It’s important to be as “pure” as possible eating gluten free during this time so you can accurately notice how you respond.

Tips for starting a gluten free diet:

• Start with whole foods-based meals. Cook at home as much as possible. This will make it easy to monitor what’s in each meal because you prepared it yourself and limited packaged foods.
• Prep and plan. Know what you’re going to eat each week so you don’t get stuck without any options. You’ll be tempted to grab something convenient, and much of the time it won’t be gluten free.
• When you do eat packaged foods, make sure they’re actually gluten free. Look for products that are labelled as “gluten free” so you don’t have to guess.

Here are some options for gluten free convenience foods:

• Gluten free bread brands and mixes: Udi’s, Rudi’s, Bob’s Red Mill, Trader Joe’s, Glutino
• Gluten free flour brands: Arrowhead Mills, Bob’s Red Mill, Pamela’s, Cup4Cup, Jovial, Anthony’s, King Arthur
• Gluten free pasta brands: Jovial, De Boles, Le Veneziane, Garofalo, Barilla, Mrs. Leeper’s
• Gluten free pie crust brands and mixes:Mi-Del, Bob’s Red Mill, Glutino
• Gluten free cookie brands: Tate’s Bake Shop, Lucy’s, Jovial, Home Free, Enjoy Life, Annie’s, Andean Dream, Simple Mills

For more gluten free foods, products, and whole foods ingredients, we have you covered at Nature’s Ideal. Shop our Gluten Free selections here now.