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. That said, symptoms of gluten sensitivity (also known as an IgG-mediated intolerance) may not present immediately after consumption, rather an onset of symptoms often occur within 24 to 48 hours of ingesting gluten, says Abby Vichill, M.S., RDN, L.D. So, when it comes to investigating gluten as a cause of health issues, give yourself time to see if these symptoms arise: “The majority of people who are gluten-sensitive regularly experience diarrhea, which can lead to larger issues like dehydration and fatigue,” she says. That said, one of the best things you can do is to be aware of how your body responds to certain foods. “Although there can be a myriad of reasons for abdominal discomfort, you may have a negative reaction to gluten if you regularly experience this pain directly after consuming gluten without any other apparent causes,” she explains. 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. Food sensitivity testing is another option to explore, says Vichill. While this type of testing should not be used exclusively without clinical symptoms, she does say that it might shed light on potential antigenic or “intolerant” foods that a person may be reacting to. Here’s a list of popular foods that contain gluten: 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. While many of the symptoms related to gluten intolerance are also linked to the other aforementioned health concerns, it’s important to get a specific screening for gluten sensitivity and possibly, further testing for Celiac disease before moving forward. You never know—going gluten-free can make all the difference.
