Gluten Intolerance: How to Spot It and What to Do
Do you feel bloated, tired, or foggy after bread or pasta? Those could be signs of gluten intolerance. This quick guide helps you tell the difference between celiac disease, wheat allergy, and non-celiac gluten sensitivity, and gives clear steps for testing and daily life.
Symptoms and what they mean
Gluten problems don’t always look the same. Common gut signs include bloating, gas, diarrhea, constipation, and stomach pain. Some people have weight loss or iron-deficiency anemia from poor absorption — that leans toward celiac disease. Other symptoms can be non-digestive: fatigue, brain fog, headaches, joint pain, skin rashes (like dermatitis herpetiformis), or numbness in hands and feet.
Wheat allergy usually causes fast allergic reactions — hives, swelling, breathing trouble — and needs urgent medical attention. Non-celiac gluten sensitivity (NCGS) is diagnosed when tests for celiac and wheat allergy are negative but symptoms improve on a gluten-free diet.
How to get the right diagnosis
Don't go gluten-free before testing. Stopping gluten first can hide celiac disease on tests. Start with a talk to your doctor. Blood tests commonly check tissue transglutaminase antibodies (tTG-IgA) and total IgA. If blood tests suggest celiac, a small bowel biopsy is often recommended to confirm it.
For wheat allergy, doctors use skin-prick tests or specific IgE blood tests. If those are negative and you still have symptoms, a supervised gluten challenge or trial of a gluten-free diet — ideally guided by a clinician or dietitian — can help diagnose NCGS.
If you’re already avoiding gluten and can’t reintroduce it safely, specialized tests (HLA DQ2/DQ8) and working with a gastroenterologist can still help sort things out.
Practical tips for everyday life
Reading labels is a must. Look for “gluten-free” certification or check ingredient lists for wheat, barley, rye, malt, and brewer’s yeast. Oats are naturally gluten-free but are often contaminated unless labeled gluten-free.
Watch cross-contamination: shared toasters, cutting boards, condiments, or fryers can transfer gluten. At restaurants, ask how food is prepared and choose simple, naturally gluten-free options — grilled meats, salads (watch dressings), roasted vegetables, rice, and potatoes.
Whole foods help: rice, quinoa, buckwheat, corn, potatoes, beans, nuts, fruits, and vegetables keep meals balanced. If you go gluten-free long-term, check your iron, B12, vitamin D, calcium, and fiber. A registered dietitian can set up a meal plan and recommend supplements if needed.
If symptoms are severe, persistent, or you notice alarming signs like weight loss, recurring severe pain, or signs of malnutrition, see a specialist. Getting the right test and support saves time and keeps you healthier.
Want help planning gluten-free meals or reading labels? Ask your clinician for a referral to a dietitian — it’s the easiest way to avoid mistakes and feel better fast.
