Gluten sensitivity is an increasingly talked-about issue. For those who feel their stomach turn, energy levels plummet, or discomfort kick in after eating something as simple as a slice of bread, this can be frustrating and confusing.
But why do so many of us seem to struggle with gluten? Is it all about gluten, or is something else at play? Let’s explore what might be going on behind the scenes when gluten causes havoc in our bodies.
Whether you’re curious about your symptoms or supporting a loved one on their gluten-free journey, we’ll go over some of the most common reasons people are sensitive to gluten.
1. Non-Celiac Gluten Sensitivity (NCGS)
Non-celiac gluten sensitivity, or NCGS, is when someone reacts to gluten but doesn’t have celiac disease or a wheat allergy. People with NCGS often experience symptoms like bloating, diarrhea, fatigue, and brain fog after eating gluten.
But here’s the catch: their intestines don’t suffer the same kind of damage that happens in celiac disease. What’s going on? Research from Celiac Disease Foundation suggests that gluten might be causing a mild immune response in the body, but not the full-blown autoimmune reaction seen in celiac disease.
Other proteins in wheat, like amylase-trypsin inhibitors (ATIs), could also be involved in triggering these symptoms. The key takeaway here is that NCGS is real, and it’s different from other gluten-related conditions, even if we don’t fully understand the mechanics just yet.
What to Watch For
- Digestive issues after consuming gluten (without a celiac diagnosis)
- Fatigue, headaches, or “brain fog”
- Symptom relief on a gluten-free diet
2. FODMAPs
Here’s something that might surprise you: many foods that contain gluten also happen to be high in FODMAPs—poorly absorbed carbohydrates found in foods like wheat, rye, onions, and garlic.
According to Wathsala S Nanayakkara, FODMAPs can cause symptoms like gas, bloating, and diarrhea because they aren’t digested properly in the gut. So, if you’re feeling uncomfortable after eating gluten, the problem might not be gluten itself.
It could be these fermentable carbs. FODMAPs hang out in a lot of the same foods, so it’s easy to confuse the two.
Foods That Contain Both Gluten and FODMAPs
- Bread and pasta made from wheat
- Baked goods like cookies and cakes
- Processed foods with added wheat or rye
3. Celiac Disease
Celiac disease is an autoimmune disorder, and for those who have it, gluten is the enemy. As per Ewa B. Posner, when someone with celiac disease eats gluten, their immune system launches an attack on the small intestine, leading to inflammation and damage to the lining.
This can cause not only digestive symptoms but also malnutrition, fatigue, and more severe health issues over time. What makes celiac disease unique is that it’s not just about feeling bad after eating gluten—it’s about long-term damage to the gut and other systems in the body.
Common Symptoms of Celiac Disease
- Abdominal pain, bloating, and diarrhea
- Fatigue and brain fog
- Nutrient deficiencies (due to damaged intestines)
4. Wheat Allergy
Research from Cleveland Clinic states that wheat allergy is another condition that gets mixed up with gluten sensitivity, but it’s actually an allergic reaction to proteins in wheat. For some people, gluten is one of those proteins that cause the immune system to go on high alert.
Wheat allergies can cause symptoms that range from mild (hives, nasal congestion, stomach pain) to severe (anaphylaxis). If gluten is part of the trigger, a gluten-free diet might help. But for those with wheat allergies, avoiding all wheat products is crucial.
Symptoms to Look Out For
- Skin reactions like hives
- Respiratory symptoms (wheezing, runny nose)
- Digestive problems (nausea, diarrhea)
5. Intestinal Permeability (“Leaky Gut”)
Leaky gut has been a hot topic in recent years. Normally, the cells lining your intestines form a tight barrier that controls what gets into your bloodstream. But in some cases, this barrier becomes more porous, allowing larger particles like gluten to sneak through.
This can lead to inflammation and a variety of symptoms, both in the gut and elsewhere. One of the proteins thought to regulate this barrier is zonulin, which gets cranked up when gluten is present.
Research by Alessio Fasano suggests that people with celiac disease and potentially those with NCGS have higher levels of zonulin, leading to that “leaky gut” effect.
Signs of a Leaky Gut
- Chronic digestive issues
- Inflammation and joint pain
- Food sensitivities and skin issues
6. Gut Microbiome Imbalance
Your gut is home to trillions of bacteria, viruses, and fungi that play a crucial role in digestion and immune health. When your gut bacteria are balanced, they help break down gluten and keep inflammation in check.
But when there’s an imbalance—often called dysbiosis—things go awry. According to Hariom Yadav, people with gluten sensitivity may have a gut microbiome that’s out of balance, which means they might not be able to digest gluten properly.
This can lead to bloating, discomfort, and inflammation.
Signs of Gut Imbalance
- Digestive issues, especially after eating gluten
- Frequent bloating and gas
- Increased sensitivity to other foods
7. Family Ties to Gluten Sensitivity
While genetics are a major player in celiac disease—people with certain genes like HLA-DQ2 and HLA-DQ8 are more likely to develop it—they might also have a role in gluten sensitivity, as per Michele Sallese.
If gluten intolerance runs in your family, there’s a chance you might be more susceptible to it, too. Though research is still ongoing to pinpoint the exact genetic markers linked to NCGS, your family history can provide some clues.
Genetic Clues to Watch For
- A family history of celiac disease or gluten sensitivity
- Symptoms that show up in multiple family members
- Gluten issues that arise suddenly in adulthood
8. Environmental Factors
Our modern diet, filled with processed foods and refined wheat, might be a contributor to the rise in gluten sensitivity. It’s no secret that we’re eating more gluten than ever before, and in forms that are often highly processed and harder to digest.
For some people, this overexposure might be the tipping point. Carin Andrén Aronsson, PhD shared some evidence that early exposure to gluten, especially in kids with a family history of celiac disease, might play a role in developing sensitivity later in life.
Environmental Factors at Play
- High gluten intake, especially from processed foods
- Early childhood exposure to gluten
- Poor diet and lack of gut-friendly nutrients
9. Stress and Its Impact on Your Gut
Stress and your gut are deeply connected. Chronic stress can affect your gut’s ability to function properly, leading to symptoms like bloating, constipation, or diarrhea.
Research by Hanna Ilchmann-Diounou suggests that stress can also weaken your gut’s barrier, making it more likely to react to gluten or other irritants.
When stress levels are high, your body’s inflammatory response can kick in, potentially making you more sensitive to foods that wouldn’t usually bother you. Also, stress can lead to gastritis and many other conditions.
Stress-Related Symptoms
- Digestive issues flare up during stressful times
- Difficulty digesting gluten after stressful periods
- Fatigue and brain fog during high-stress moments
10. Cross-Contamination
Even if you’re sticking to a gluten-free diet, cross-contamination can sneak gluten back onto your plate. Gluten can find its way into foods labeled gluten-free during processing, packaging, or preparation.
For someone with gluten sensitivity, even a tiny amount can set off symptoms. This is especially important for those who are very sensitive, as even trace amounts of gluten can cause discomfort.
Tips to Avoid Cross-Contamination
- Check labels carefully for gluten-free certifications
- Be cautious when eating out or in shared kitchens
- Avoid products processed in facilities that also handle gluten
Final Thoughts
Gluten sensitivity isn’t a one-size-fits-all condition. Some people might be sensitive to gluten itself, while others are reacting to something else—like FODMAPs, wheat proteins, or even stress. If you suspect gluten is behind your digestive troubles, it’s important to consult with a healthcare provider to get to the root of the issue.
The good news is, once you identify what’s causing your symptoms, you can take steps to manage your diet and lifestyle in a way that makes you feel your best.
If gluten sensitivity is part of your story, you don’t have to face it alone—there are more resources, recipes, and gluten-free options available now than ever before!
