Understanding What are the symptoms of being gluten-free and dairy free?

October 15, 2025 •

3 min read

According to Beyond Celiac, an estimated 1 in 133 Americans has celiac disease, many of whom also experience lactose intolerance. Understanding what are the symptoms of being gluten-free and dairy free, versus the symptoms of consuming them, is key to navigating your health journey effectively.

Quick Summary

This article explains the physical and cognitive symptoms associated with gluten and dairy intolerances, and contrasts them with the positive health improvements and potential adjustment effects experienced after adopting a gluten-free and dairy-free diet. It also covers common pitfalls and strategies for long-term success.

Key Points

Symptom Relief: The primary symptom of successfully following a gluten-free and dairy-free diet is the reduction or elimination of previous intolerance symptoms, such as bloating, fatigue, and joint pain.
Improved Digestion: Many people experience improved digestion and less abdominal discomfort after removing these common food irritants.
Increased Energy Levels: Reduced systemic inflammation and better nutrient absorption can lead to a noticeable boost in energy and reduction in brain fog.
Clearer Skin: For some, dietary elimination can resolve skin issues like acne, eczema, and rashes that were linked to sensitivities.
Potential for Deficiencies: Without careful meal planning, the diet can result in deficiencies of key nutrients like calcium, vitamin D, and B vitamins.
Risk of Cross-Contamination: Accidental exposure to gluten or dairy can trigger symptoms, requiring strict attention to food preparation and label reading.
Transition Period Effects: During the initial weeks of elimination, some may experience temporary side effects like increased hunger, headaches, or withdrawal-like symptoms.

The Symptoms of Gluten and Dairy Intolerance

Recognizing the symptoms of gluten and dairy intolerance is the first step before considering an elimination diet. These symptoms arise from issues like the immune response in celiac disease or digestive difficulties in lactose intolerance. Symptoms can impact both the digestive system and other parts of the body.

Common digestive symptoms include:

Chronic diarrhea or constipation.
Bloating and gas.
Abdominal pain and cramping.
Nausea and vomiting.

Common non-digestive symptoms include:

Fatigue and brain fog.
Headaches or migraines.
Skin problems such as acne, eczema, and dermatitis herpetiformis.
Joint and bone pain.
Mood changes, including anxiety and depression.

The Positive Changes of a Gluten-Free and Dairy-Free Diet

Adopting a gluten-free and dairy-free diet can lead to significant positive changes for those with sensitivities or celiac disease, allowing the body to heal after removing irritating proteins.

Reduced inflammation: Often the first and most significant benefit, decreasing joint pain and discomfort.
Improved digestion: The gut heals, leading to reduced bloating, gas, and abdominal pain, along with better nutrient absorption.
Increased energy: Many report improved energy and mental clarity.
Clearer skin: Inflammation-related skin issues often improve.
Stabilized mood: Reduced inflammation can positively affect mental well-being.

Potential Challenges and Nutritional Considerations

A gluten-free and dairy-free diet requires careful planning to avoid potential issues.

Nutrient deficiencies: Removing fortified foods can lead to deficiencies in B vitamins, calcium, and vitamin D if not managed.
"Withdrawal" symptoms: Some may experience temporary fatigue or headaches initially.
Over-reliance on processed foods: Choosing whole foods is important to avoid unhealthy processed options.
Risk of cross-contamination: Accidental gluten exposure can trigger reactions.

Gluten-Free vs. Dairy-Free: Understanding the Effects


Feature	Before Adopting Diet (Intolerance/Sensitivity)	After Adopting Diet (Elimination Effects)
Digestive System	Bloating, gas, chronic diarrhea, constipation, pain, nausea	Reduced bloating, smoother digestion, less abdominal pain
Energy Levels	Persistent fatigue, brain fog, lethargy	Improved energy and mental clarity
Skin Health	Rashes, eczema, dermatitis herpetiformis	Clearer skin and reduced inflammation
Inflammation	Systemic inflammation, joint pain	Reduction in bodily inflammation
Mood	Anxiety, depression, irritability	Improved mood and mental wellness

Practical Steps for Success

Successfully managing a gluten-free and dairy-free lifestyle involves a holistic approach, including careful planning and vigilance against cross-contamination.

Creating a Balanced Diet

Focus on whole foods like fruits, vegetables, legumes, nuts, seeds, and lean proteins.
Explore alternative products like plant-based milks and alternative flours.
Read labels carefully to identify hidden gluten or dairy ingredients.

Managing the Lifestyle

Prevent cross-contamination by using separate utensils and cooking surfaces.
Research and communicate dietary needs when dining out.
Prepare meals in advance to avoid less nutritious options.
Consider discussing supplements with a healthcare professional to prevent deficiencies.

The Impact of Accidental Exposure

Accidental ingestion of gluten or dairy can cause symptoms to return. Lactose intolerance symptoms may appear within hours, while gluten reactions can take longer to manifest and may include fatigue and joint pain. Consistent adherence is crucial, especially for those with celiac disease, where repeated exposure can cause intestinal damage.

Conclusion

Understanding what are the symptoms of being gluten-free and dairy free involves recognizing intolerance symptoms, anticipating positive health changes, and managing challenges. For individuals with confirmed sensitivities, the diet leads to reduced inflammation, improved digestion, and better overall well-being. However, maintaining the diet requires diligence to prevent nutritional deficiencies and accidental exposure. Consulting a healthcare provider or registered dietitian is recommended before making significant dietary changes, particularly for those with conditions like celiac disease.

Frequently Asked Questions

The first signs typically include improvements in digestive symptoms, such as reduced bloating, gas, and abdominal pain. Many people also notice a boost in energy and mental clarity within a few weeks.

Yes, intolerances and sensitivities to gluten and dairy can cause skin problems. These can range from general inflammation leading to conditions like acne and eczema, to a specific itchy rash called dermatitis herpetiformis that is associated with celiac disease.

Yes, some people may experience increased hunger during the initial weeks of the transition. This is often because the body's ability to absorb nutrients improves, and processed foods are replaced with more filling, whole foods.

To avoid deficiencies, focus on a varied diet rich in whole foods, such as fruits, vegetables, nuts, and seeds. You may also need to incorporate fortified plant-based milk alternatives and discuss potential supplementation for nutrients like calcium and vitamin D with a healthcare provider.

For someone with celiac disease, accidental gluten exposure can cause a flare-up of symptoms, including digestive upset, fatigue, and other inflammatory reactions. The reaction can take up to several days to manifest, and repeated exposure can cause long-term intestinal damage.

There is no scientific evidence of a true gluten withdrawal, but some people report temporary symptoms like dizziness, nausea, headaches, and fatigue when they first eliminate gluten. These typically resolve within a few weeks.

Not all people with celiac disease have lactose intolerance, but it is a common related condition. The intestinal damage from untreated celiac disease can cause temporary lactase deficiency. In many cases, lactose intolerance improves after following a strict gluten-free diet and allowing the intestines to heal.