Is Your Gluten-Free Diet Working? 6 Ways to Tell - GoodRx (2024)

If you have celiac disease, you know that sticking to a gluten-free diet is an effective way to keep your symptoms at bay. Avoiding foods with gluten is the best treatment for celiac disease.

If you’ve only recently started a gluten-free diet, you probably have a lot of questions. You might be wondering how you can tell if your gluten-free diet is working or how long it takes to see results. Let’s take a look at what you can expect from your gluten-free diet.

How does a gluten-free diet help celiac disease?

Celiac disease is a condition where the body’s immune system attacks the small intestine. But this attack is only triggered if someone with celiac disease eats gluten.

Gluten is a broad term for certain proteins found in some foods. It’s the main protein in wheat and other grains. Gluten helps foods maintain their shape, but it also helps improve food texture and flavor.

If you have celiac disease, avoiding gluten keeps your immune system from attacking your small intestine. This lowers the inflammation in your body so you don’t experience celiac disease symptoms like stomach pain, diarrhea, and rashes.

What foods should you avoid if you have celiac disease?

Gluten comes from grains, so foods made from grains contain gluten. Foods to avoid include any that contain:

• Wheat: Wheat-based foods include flours, breads, baked goods, pastas, and cereals.

• Rye: Rye-containing foods include beer, breads, crackers, whiskey, and baked goods.

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• Barley: Barley-containing foods include barley and barley soups, beer, and some alternative coffee products.

• Oats: Oat-based foods include oatmeal, oatmilk, and some baked goods. Some people with celiac disease can actually tolerate oats.

Avoiding all these foods isn’t easy. Plus, gluten can be found in surprising items, like processed meat, meat substitutes, condiments, and even some dairy products. That’s why the FDA requires food manufacturers to label foods that are truly free of gluten with a “gluten-free” sticker.

What are the signs that your gluten-free diet is working?

Once you start a gluten-free diet, you should notice your celiac disease symptoms getting better. Symptom improvement is how most people know their gluten-free diet is working. Here are six signs to watch for.

1. Fewer gut symptoms

A gluten-free diet can improve your digestive symptoms. You may notice that your stools are more formed and less watery. You might also notice less abdominal bloating and pain. Many people even have decreased heartburn and other gastrointestinal reflux symptoms.

2. More energy

Once you start a gluten-free diet, your small intestine starts to repair itself. Free of constant attack, your small intestine is able to absorb nutrients from your diet. That means your body is finally getting the nutrition it needs. You’ll notice a boost in energy levels and potentially even improvement in concentration.

3. Stable body weight

Some people with celiac disease have a hard time maintaining a healthy weight because the small intestine can’t absorb nutrients. With a gluten-free diet, your body can absorb energy, making it easier to maintain a stable body weight.

But it’s important to keep in mind that not all gluten-free foods are healthy. Some can be high in processed sugars, so make sure to stick to a healthy diet overall, even as you stay gluten free.

4. Higher bone density

Some people with celiac disease can develop poor bone density and osteoporosis. A gluten-free diet can improve your bone density. It allows your small intestine to absorb vitamins and nutrients that support bone health.

5. Improved mood

People with celiac disease can develop mental health conditions. There’s evidence that a gluten-free diet can improve depression symptoms. Children with celiac disease can also develop symptoms of ADHD (attention deficit-hyperactivity disorder). But a gluten-free diet can help lessen these symptoms. So a gluten-free diet can help you feel better mentally, not just physically.

6. Clearer skin

Celiac disease can lead to skin conditions like dermatitis herpetiformis. This itchy, bumpy rash gets better and sometimes disappears altogether when people eat a gluten-free diet.

How fast can you expect symptoms to improve on a gluten-free diet?

On average, people report feeling better after eating a gluten-free diet for 1 month. But this can vary from person to person. Some people feel better faster, and others need more than 1 month to see improvement.