Does Cutting Out Gluten and Dairy Reduce Inflammation?

October 20, 2025 •

4 min read

According to a 2017 review, dairy has been shown to have anti-inflammatory effects in healthy individuals, while a gluten-free diet may increase inflammatory potential for those without sensitivities. So, does cutting out gluten and dairy reduce inflammation? The answer depends largely on individual health conditions and sensitivities.

Quick Summary

An individual's health status, including celiac disease or specific sensitivities, dictates whether removing gluten and dairy can reduce inflammation. The proteins and sugars in these foods can trigger inflammatory responses in some people but are not inherently inflammatory for all. Dietary changes should address specific triggers based on personal needs.

Key Points

Individual Response is Key: Whether cutting out gluten and dairy reduces inflammation depends entirely on individual health conditions and sensitivities, such as Celiac disease or lactose intolerance.
Celiac Disease and Gluten: For those with Celiac disease, gluten triggers an autoimmune response that causes severe inflammation and intestinal damage, making a gluten-free diet essential for healing.
Casein vs. Lactose in Dairy: Dairy can cause inflammation in sensitive individuals due to milk proteins like A1 beta-casein or the sugar lactose, but it may be neutral or even anti-inflammatory for healthy people.
Elimination Diet as a Diagnostic Tool: A temporary, structured elimination of gluten and dairy is an effective way to identify if these foods are personal inflammatory triggers.
Nutrient-Focused Approach: A healthy anti-inflammatory diet emphasizes whole, unprocessed foods like fruits, vegetables, and healthy fats, which naturally reduces reliance on gluten and dairy.
Professional Guidance is Recommended: Consulting a healthcare provider or registered dietitian is important for ensuring nutritional adequacy and correctly identifying dietary triggers during an elimination diet.

Chronic, low-grade inflammation is linked to various health conditions, from autoimmune disorders to digestive issues. This has led many to explore dietary interventions, including removing common food groups like gluten and dairy. The effectiveness of this approach, however, is highly dependent on an individual's specific health context and sensitivities. For some, a targeted elimination may provide significant relief, while for others, it may offer little benefit or even decrease nutritional quality.

The Role of Gluten in Inflammation

Gluten is a protein found in wheat, barley, and rye. For a large portion of the population, it's digested without issue. However, for those with specific conditions, gluten can be a significant inflammatory trigger.

Celiac Disease

For individuals with Celiac disease, an autoimmune disorder, consuming gluten triggers an immune response that damages the lining of the small intestine. This damage, known as villous atrophy, leads to malabsorption and systemic inflammation throughout the body. A lifelong, strict gluten-free diet is the only treatment and is crucial for healing the intestinal lining and resolving inflammation.

Non-Celiac Gluten Sensitivity (NCGS)

NCGS, or gluten intolerance, presents a different scenario. Individuals with this condition experience symptoms like bloating, pain, and brain fog after eating gluten, even without the intestinal damage seen in Celiac disease. Research suggests gluten may increase intestinal permeability, or "leaky gut," in susceptible individuals, allowing substances into the bloodstream that trigger inflammatory and immune responses. Removing gluten in these cases can significantly reduce inflammation and associated symptoms.

The Complex Relationship Between Dairy and Inflammation

Dairy contains both proteins (casein and whey) and sugars (lactose) that can affect individuals differently. While some studies suggest dairy has a neutral or even anti-inflammatory effect in healthy individuals, this is not universal.

Lactose Intolerance and Gut Inflammation

Lactose intolerance is caused by a deficiency of the lactase enzyme, leading to poor lactose digestion. The undigested lactose ferments in the gut, causing gas, bloating, and cramping. This fermentation can cause gut irritation and secondary inflammation. In some cases, temporary lactose intolerance can develop due to gut inflammation from other causes, like untreated Celiac disease.

Casein Sensitivity

Casein, particularly the A1 beta-casein found in most Western cow's milk, has been shown to cause gastrointestinal inflammation in some sensitive individuals. The digestion of A1 casein can produce the peptide beta-casomorphin-7 (BCM-7), which is linked to gut inflammation and digestive discomfort. Milk containing only the A2 beta-casein, found in goat, sheep, and certain cows, is often better tolerated and does not trigger this inflammatory response.

Gluten vs. Dairy: Understanding the Triggers

Determining whether gluten or dairy is the primary driver of inflammation for a sensitive person can be challenging, as symptoms can overlap. Some individuals, particularly those with Celiac, may also develop a temporary dairy intolerance.


Feature	Gluten Intolerance	Dairy Sensitivity (A1 Casein/Lactose)
Mechanism	Inflammatory response to protein (gluten); potentially leaky gut.	Inflammatory response to protein (casein) or digestive issues with sugar (lactose).
Key Component	Protein called gluten (gliadin).	Protein (casein, particularly A1) or sugar (lactose).
Associated Conditions	Celiac Disease, Non-Celiac Gluten Sensitivity.	Milk allergies, lactose intolerance, IBS, SIBO.
Impact on Gut	Can damage intestinal villi (Celiac) or increase permeability (NCGS).	Can cause gut irritation, bloating, and secondary inflammation.
Elimination Effect	Often significant reduction in GI and systemic symptoms.	Can resolve digestive symptoms if casein/lactose is the issue.

Implementing a Gluten-Free and Dairy-Free Anti-Inflammatory Diet

If you suspect a sensitivity, an elimination diet can help identify triggers. This involves removing gluten and dairy for several weeks, then reintroducing them one at a time while monitoring symptoms. A true anti-inflammatory diet focuses on nutrient-dense, whole foods, which often naturally excludes processed items that contain both gluten and dairy.

Prioritize Whole Foods: Build meals around fruits, vegetables, lean proteins, healthy fats, nuts, and seeds.
Choose Alternatives Wisely: Substitute gluten-free grains like quinoa, buckwheat, and brown rice. For dairy, explore alternatives like almond, coconut, or oat milk.
Focus on Gut Health: Incorporate fermented foods and prioritize fiber to support a healthy gut microbiome, which can help manage inflammation.
Read Labels Carefully: Gluten and dairy can appear in unexpected processed foods, sauces, and dressings.
Consult a Professional: A registered dietitian can provide personalized guidance and ensure you maintain a nutritionally complete diet during elimination.

Conclusion: Personalizing Your Approach to Inflammation

The question, "Does cutting out gluten and dairy reduce inflammation?", does not have a single answer. For those with confirmed conditions like Celiac disease or significant sensitivities, removing these food groups is an essential and effective strategy for managing inflammation. For healthy individuals, the inflammatory impact is less clear, and some research even points to anti-inflammatory benefits of certain dairy products like fermented yogurt. Ultimately, understanding your own body and its unique triggers is key. A temporary elimination trial, conducted with professional guidance, can provide valuable insights into whether these common food items are contributing to your inflammatory state and help you create a personalized anti-inflammatory diet plan. For further reading on dietary approaches to inflammation, the National Center for Biotechnology Information (NCBI) has extensive resources and research studies available on its website, including information on anti-inflammatory diets.

Frequently Asked Questions

People with diagnosed conditions such as Celiac disease, non-Celiac gluten sensitivity, milk allergies, or lactose intolerance should consider cutting out gluten and dairy. For others with symptoms like bloating or joint pain, an elimination diet can help determine if a sensitivity exists.

Yes, for otherwise healthy individuals, a poorly managed gluten-free diet consisting of processed, gluten-free products can lead to a lower nutritional quality and potentially increase overall inflammatory potential.

For healthy individuals without an allergy or intolerance, many studies suggest dairy products have a neutral or even anti-inflammatory effect. Certain components, like fermented dairy, may offer anti-inflammatory benefits.

An allergy involves an immune system response and can be severe, even life-threatening (e.g., casein allergy). An intolerance, like lactose intolerance, is a digestive issue and, while uncomfortable, is not an allergic reaction.

A1 and A2 are different beta-casein proteins in cow's milk. A1 casein, common in Western dairy, can produce an inflammatory peptide (BCM-7) during digestion, while A2 casein (found in goat and A2-specific cows) is generally better tolerated.

The timeline varies by individual. Some may notice improvements in a few days or weeks, particularly with digestive symptoms. Long-term systemic inflammation can take longer to resolve.

Yes. Eliminating these food groups unnecessarily can lead to nutrient deficiencies, especially if not replaced with whole-food alternatives. It can also worsen diet quality if relying on highly processed gluten-free or dairy-free products.