Gluten sensitivity affects many aspects of your health, and recognizing its symptoms can help you take the necessary steps toward a healthier lifestyle. Here are 30 ways your body may be signaling that it’s time to pay attention to how gluten impacts your health.

1. Digestive Distress

One of the most common signs of gluten sensitivity is digestive issues. These can range from bloating, gas, and indigestion to diarrhea or constipation. If your digestive system regularly feels upset after eating gluten, it could be a sign of gluten sensitivity. Gluten can irritate the lining of your gut, disrupting the normal digestive process and causing discomfort. Many people report feeling gassy or experiencing stomach cramps after consuming gluten-rich foods. If these symptoms persist, it’s important to consult with a doctor to confirm whether gluten intolerance is the cause.

2. Chronic Fatigue

Feeling constantly tired, even after a full night’s sleep, may point to gluten sensitivity. This kind of fatigue is often not relieved by rest and can make you feel sluggish throughout the day. The body’s response to gluten can trigger inflammation, leading to feelings of exhaustion. People with gluten sensitivity often find it difficult to stay energized, no matter how many hours they sleep. This persistent tiredness can significantly affect your daily activities, including work and social interactions.

3. Frequent Headaches or Migraines

People with gluten sensitivity often experience unexplained headaches or migraines. These can be triggered by consuming gluten and may become chronic if the sensitivity goes undiagnosed. The headaches associated with gluten sensitivity are often intense and may feel like a pounding or throbbing pain. This is due to the inflammatory response triggered by gluten in sensitive individuals. If these headaches are frequent or debilitating, it might be worth eliminating gluten from your diet to see if the frequency decreases.

4. Unexplained Skin Issues

Gluten can cause various skin problems, such as eczema, rashes, or acne. One notable condition linked to gluten sensitivity is dermatitis herpetiformis, a rash that appears on elbows, knees, or the back. This skin condition is characterized by blistering and itching, and it is a direct result of gluten-related inflammation. Other skin reactions, like redness or rashes, can occur, particularly in areas where there’s friction or sweat. These conditions can be persistent, and managing them may involve cutting out gluten from your diet.

5. Joint Pain

Gluten sensitivity can lead to inflammation that causes joint pain or stiffness. This can manifest in aches and pains, particularly in the knees, hands, and other areas of the body. The body’s immune response to gluten triggers inflammatory markers that affect joints. Over time, this can result in chronic pain, discomfort, or swelling. Many people with gluten sensitivity also experience difficulty moving or engaging in physical activities due to the stiffness or swelling in their joints.

6. Mental Fog and Difficulty Concentrating

“Brain fog” is a common symptom among those with gluten sensitivity. This includes feeling mentally unclear, distracted, or unable to focus, even during tasks that normally feel simple. People may describe it as a “cloudy” feeling in the mind, where it’s hard to concentrate or think clearly. This can affect productivity at work or school and may lead to feelings of frustration. Gluten can disrupt the function of the central nervous system, leading to these cognitive symptoms.

7. Mood Swings and Anxiety

Gluten can affect the balance of chemicals in your brain, leading to anxiety, irritability, or mood swings. If these mood changes are unexplainable, gluten sensitivity could be the cause. The gut and brain are closely connected, and gluten sensitivity can disrupt this relationship, leading to emotional instability. Many individuals report feeling more anxious or stressed after consuming gluten. Managing gluten intake may help stabilize mood and improve overall emotional well-being.

8. Depression

Gluten has been associated with mood disorders such as depression. It’s thought to affect serotonin levels in the brain, which regulate mood and emotions. Reduced serotonin production can lead to feelings of sadness, hopelessness, or general emotional imbalance. People with gluten sensitivity may notice a significant shift in their mood and a lack of interest in activities they once enjoyed. Cutting out gluten can sometimes improve these symptoms, though it’s essential to consult with a healthcare provider for proper management.

9. Unexplained Weight Loss or Gain

Gluten sensitivity can impact how your body absorbs nutrients, which may lead to unexplained weight loss or gain. This is often due to an underlying issue with digestion. Some people with gluten sensitivity experience weight loss due to malabsorption of essential nutrients like fats and proteins. Conversely, others may experience weight gain due to inflammation and water retention caused by gluten. In both cases, these changes in weight can be frustrating, especially when no changes have been made to diet or exercise habits.

10. Hormonal Imbalances

Gluten sensitivity can interfere with your hormone levels. Women, in particular, may experience changes in menstrual cycles, including more painful periods or missed cycles, as a result of gluten consumption. Hormonal imbalances can also manifest as acne, mood swings, or changes in energy levels. The body’s immune response to gluten can interfere with the endocrine system, leading to these disruptions. Keeping track of your symptoms and discussing any menstrual irregularities with a doctor can help in understanding the connection.

11. Anemia

Gluten sensitivity can lead to iron deficiency anemia. The condition occurs when your body doesn’t absorb enough iron, resulting in fatigue, weakness, and pale skin. Gluten-induced inflammation can damage the lining of the intestines, making it harder for the body to absorb essential nutrients like iron. This can result in a deficiency that causes symptoms such as dizziness, cold hands and feet, or an inability to concentrate. If you experience any of these signs, testing for anemia can be helpful to confirm a possible link to gluten sensitivity.

12. Abdominal Pain

Sharp or cramping abdominal pain, especially after meals, can signal gluten sensitivity. This pain is often a result of the body’s inflammatory response to gluten. It may feel like a dull ache, sharp stabbing, or bloating that makes the stomach feel full and uncomfortable. People with gluten sensitivity may also notice that their abdominal pain gets worse after consuming bread, pasta, or other gluten-rich foods. If abdominal pain is persistent, eliminating gluten may provide relief.

13. Bloating and Gas

If you experience persistent bloating or excess gas after eating bread, pasta, or other gluten-containing foods, it could be your body’s way of telling you that it’s not processing gluten properly. Gluten causes the intestines to react with excessive gas production, leading to bloating. This can cause discomfort and a swollen feeling in the abdomen. Reducing or eliminating gluten may help manage this uncomfortable symptom and improve digestion.

14. Nausea and Vomiting

Feeling nauseous or even vomiting after consuming gluten can indicate a sensitivity. This is your body’s way of rejecting a food substance that it struggles to digest. Many people experience a general sense of nausea or upset stomach after eating gluten-rich foods. The severity of nausea can range from mild discomfort to vomiting. If this happens regularly after eating wheat, barley, or rye, it’s a good idea to discuss the possibility of gluten sensitivity with your healthcare provider.

15. Constipation or Diarrhea

People with gluten sensitivity may experience alternating bouts of constipation and diarrhea. This is due to the irritation gluten causes in the gastrointestinal tract. Gluten can disrupt the normal function of the intestines, leading to irregular bowel movements. Some people may experience more frequent trips to the bathroom, while others may feel constipated for several days. Keeping a food diary and eliminating gluten can help identify if it’s the cause.

16. Mouth Sores

Canker sores or a burning sensation in the mouth can be signs of gluten sensitivity. These sores often appear on the tongue, inner cheeks, or gums. The irritation and inflammation caused by gluten can trigger these painful ulcers in the mouth. If you notice that these sores recur or don’t seem to heal, eliminating gluten from your diet may help reduce the frequency and severity of mouth sores.

17. Heartburn and Acid Reflux

Regular bouts of heartburn or acid reflux that aren’t triggered by spicy or fatty foods may be linked to gluten sensitivity. The irritation in the stomach caused by gluten can lead to acid reflux symptoms. Individuals with gluten sensitivity may find that they experience discomfort or a burning sensation in their chest after consuming gluten. Managing this symptom often involves reducing gluten intake and discussing it with a healthcare provider.

18. Sleep Disturbances

If you have trouble falling asleep or wake up frequently during the night, gluten may be affecting your body’s ability to relax and rest properly. Many people with gluten sensitivity experience disrupted sleep patterns due to the discomfort caused by digestive distress or inflammation. Poor sleep quality can worsen fatigue and exacerbate other symptoms of gluten sensitivity. Cutting out gluten from your diet might improve your overall sleep quality.

19. Numbness or Tingling

Gluten sensitivity has been linked to neurological issues such as numbness or tingling in the arms, legs, or feet. This may indicate nerve damage caused by gluten-related inflammation. The immune response to gluten can trigger inflammation that affects the nervous system. Numbness or tingling can range from mild to severe, and it may be more noticeable in the extremities. If you experience these sensations frequently, it’s important to seek medical advice.

20. Dry, Cracked Skin

Chronic dryness, especially around the elbows, hands, or feet, is another potential symptom. Gluten sensitivity can impair your skin’s ability to retain moisture. This can lead to rough, cracked skin that is difficult to hydrate. The inflammation caused by gluten may also result in skin conditions like eczema or psoriasis. Reducing gluten may help restore moisture to your skin and prevent these irritating conditions.