8 Symptoms of Gluten Intolerance

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Gluten intolerance? I never gave those words a thought.

In fact, I used to say, a bit smugly too, that I could live on soup, bread and Diet Pepsi. Those three favorites were the foundation of my poor diet. And for years, I attempted to live by that motto. I gave up the Diet Pepsi first, more than a dozen years ago, and experienced an immediate improvement in my health. Soup can stay, minus dairy products and unhealthy toppings. Bread, though? I love it and thought I could not live without bread. I craved it, from gooey cinnamon rolls to thick slices of sandwich bread to pizza crust to those big soft pretzels.

What I did not realize, until I switched to a plant based lifestyle, was that bread did not love me. In particular, gluten did not do my body any good. I grew up in the 60s and 70s, eating a typical American diet that relied on white bread as a staple. Never once did I consider that my digestive problems and skin rashes might be caused by a substance found in wheat products.

Maybe you haven’t considered that possibility either. Here are eight common symptoms of gluten intolerance.

8 Symptoms of Gluten Intolerance

What is Gluten?

Gluten is a protein found in the grains wheat, barley, rye and spelt, which is a form of wheat. Oats can be contaminated by gluten grains, so if eating them, look for the words “gluten free” on the package. Some people do not have an allergic reaction to gluten. Those that do experience inflammation, especially in the digestive system. Gluten compromises the immune system and can trigger diseases such as Celiac Disease, Crohn’s, Irritable Bowel Syndrome, colitis and a host of other disorders throughout the body.

8 Symptoms of Gluten Intolerance

  • Digestive distress tops the list of gluten intolerance symptoms. Disorders include upset stomach, bloating after a gluten heavy meal, abdominal pain and discomfort, indigestion, nausea, diarrhea, gastric ulcers, irritable bowel syndrome, colitis and Crohn’s disease. Celiac disease, considered an autoimmune disease, is a severe form of gluten intolerance. It can adversely affect the digestive tract, damaging it. Bloating, which is a feeling of fullness after eating a meal, is one of the most common symptoms of a sensitivity to gluten.
  • Headaches, and especially frequent migraines, are another indicator of gluten intolerance. Those who are sensitive to gluten may be more prone to headaches than others.
  • Irritability, depression and anxiety can be very debilitating and can be accompanied by feelings of sadness, despair or hopelessness. Surprisingly, those with a gluten intolerance are more susceptible to depression compared to those without the sensitivity. One possibility is that gluten creates changes in the gut microbiota, increasing bad bacteria and decreasing good bacteria. This change may affect the central nervous system, increasing the risk of depression.
  • Muscle cramps and bone and joint pain can be a result of inflammation, caused by gluten. This pain can be widespread throughout the body and accompanied by tiredness and extreme fatigue.
  • Tingling or numbness in arms and legs is common in those with diabetes or B12 deficiency. It can also affect those with a sensitivity, perhaps because of a reaction to certain antibodies in gluten.
  • Brain fog refers to a feeling of not being able to think clearly. It has been described as forgetfulness or mental fatigue or feeling foggy headed. Such a condition is a common symptom of gluten intolerance.
  • Skin rashes and disorders are another common ailment among those who are sensitive to gluten. These tiny blisters or bumps are often found on the upper arms, elbows, knees and torso. A gluten free diet can clear rashes up and also help other skin conditions such as psoriasis and eczema.
  • Canker sores in the mouth or digestive tract are another symptom of gluten intolerance. Chronic mouth sores are almost always an indication of sensitivity and a condition that can be greatly improved or eliminated completely on a gluten free diet.
8 Symptoms of Gluten Intolerance

Healing a Gluten Intolerance

The first step toward healing sounds simple but can be difficult for people who love their bread, like I did. Stop eating grain products that include gluten. This involves more than passing on the bread. Gluten can be found in pastas, desserts such as pie, cookies, cake and doughnuts, cereals, pancakes, waffles, bagels, gravies, sauces, soups and the bread coating on veggies. Anything made from wheat, barley, rye, spelt and sometimes oats has gluten lurking in it.

Surprisingly, gluten can be found in foods that are not easily identified as a grain product. It becomes very important to read labels. I checked out the label above, for veggie burgers. They appeared to be a healthy choice. However, listed in the ingredients are wheat and gluten…and several other things that I do not eat. Eliminating gluten from the diet involves awareness and determination.

The rewards are great though. I had most of the symptoms listed above and have had them my whole life. They ranged from minor to troublesome and I never connected them to the same source…gluten. In my quest to eliminate inflammation in my body, I decided to stop eating gluten products and see if it made a difference. The change in my health was amazing. The rash I’d had on my upper arms since childhood disappeared. My gut healed, indigestion stopped, pain and swelling in my joints went away. I stopped getting mouth sores and headaches, and my irritable bowel syndrome cleared up.

I’d suggest keeping a food diary and then begin eliminating gluten laden products from your diet, a few items at a time. Read labels. Eat more fruits and vegetables. Look for “gluten free” substitutions. I enjoy pasta still. It’s just made from brown rice instead of wheat. There are many gluten free products available in grocery stores. Typically these items are grouped together in their own section. I bake using almond or oat flour that is gluten free. Check the labels of gluten free products too, however. Those crackers or that cereal that is gluten free may contain sugar or other surprise ingredients.

Gluten free bread is available, often in the frozen food section. You know what though? Since changing my diet I don’t crave bread anymore. I rarely eat a gluten free roll or slice of bread. And I don’t miss it. I can live on healthy soups, fruits, veggies and water…and really live, while experiencing optimal health and well being.

8 Symptoms of Gluten Intolerance


Discover which Gluten Free Flours to use and how to create your own blend in Guide to Gluten Free Flours.

Find gluten free recipes on Pinterest, or check out this plant based gluten free cookbook!


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6 thoughts on “8 Symptoms of Gluten Intolerance”

  1. This was definitely eye opening! Lately I’ve been getting frequent headaches, and bloating, along with a few other symptoms on that list and he mentioned that he thought maybe it was gluten. This makes me think even more that that might be what I am experiencing. Thanks so much for sharing!

    1. You could try eliminating gluten for a week and see how you feel. I noticed changes, for the better, quickly. Some, like the rash I’d had on my arms all my life, disappeared and I didn’t even realize it at first!

  2. BEST first thing to say, going gluten free diminished whatever joint pain I had (arthritis) that was excruciating, by 90%!! Also helped me to lose 15 pounds, getting rid of chronic belly bloat, no more migraines, not more heart arrhythmia, AND freedom (or at least a longer leash) from embarrassing trips to the bathroom at parties and going out to eat!
    I don’t think I realized I had been gluten sensitive all my life?! In my early 20’s I started to have minor digestive issues, that over the next 10 years graduated into severe ulcerative colitis. After 15 years of utilizing a diet-diary and 10 more years of dietary research, I find I am still learning more about the great discovery of the benefits of going gluten free! Not 100% gf, because not all gluten is created equal. But I have learned how to navigate easily enough with most products (specifically Red Mill), together with habitual label reading, to be able to eat almost anything I want! . . . with a LOT of exceptions!
    Examples of hidden gluten-like culprits: anti-caking agents (in spices and pre-shredded cheeses), emulsifiers (thickening agents in ice cream and salad dressings), food/natural flavorings (in SO MANY things; “flavorings” are not regulated by FDA and can be imitation and still be called “natural” because the imitate something natural), pre-flavored anything mixes (their spices include anti-caking agents), and the ever evil preservatives (shiny, waxy coating on produce! and anything else that requires a shelf-life aka almost all restaurant food).
    Keep in mind, a restaurant owner may have the best intentions of serving gluten free food choices, but without really knowing how to be or personally needing to be gf, some advertising hype gives anyone a false sense of safety with food (have consideration where there is a difference between a good cook and a chef, a chef will often have the education of a nutritionist).
    Educate yourself, READ READ READ labels, and eat to ENJOY . . . safely! S 🙂

    1. That’s wonderful! It’s amazing how the body can heal when inflammation causing foods are eliminated.

  3. I have been suffering with all of those symptoms for a long time and didn’t think that they could be due to one thing. I gave up bread 4 years ago as it was an immediate trip to the bathroom and hours of discomfort afterwards. I’m hoping this could be the first step to feeling better. Thank you!!

    1. I hope you are feeling better! Not everyone has a gluten sensitivity but those of us that do don’t tolerate it.

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