What are the side effects of stopping gluten and dairy?

November 8, 2025 •

5 min read

According to anecdotal evidence and some research, many people report a period of adjustment when removing gluten and dairy from their diets. Understanding what are the side effects of stopping gluten and dairy can help you navigate this transition and distinguish between temporary symptoms and potential health concerns.

Quick Summary

This article details the initial adjustment phase and potential side effects of stopping gluten and dairy, including digestive issues, fatigue, and psychological changes. It explains the causes behind these symptoms and provides practical strategies for managing them, ensuring a smoother transition to a restrictive diet.

Key Points

Initial Discomfort: Expect temporary digestive changes, headaches, fatigue, and potential mood shifts as your body adjusts to the absence of gluten and dairy.
Nutrient Replacement is Crucial: Actively replace nutrients like fiber, calcium, and B vitamins found in eliminated foods with alternatives such as leafy greens, fortified milks, and whole grains like quinoa.
Mindful Cravings Management: Recognize that cravings for gluten and dairy are normal and can be managed by focusing on nutrient-dense, whole-food options and exploring new flavors.
Watch Processed Replacements: Be cautious of processed 'gluten-free' and 'dairy-free' products, which can be high in unhealthy fats, sugar, and sodium, potentially hindering health goals.
Prioritize Whole Foods: A diet centered on fruits, vegetables, lean proteins, nuts, and seeds provides the best foundation for a healthy transition and long-term wellness.
Professional Guidance is Key: Consult a healthcare provider or dietitian to ensure a balanced diet and rule out underlying medical issues before making significant dietary changes.
Be Patient with the Process: Allow your body time to heal and adjust. Many initial side effects are temporary and will subside as your system rebalances.

For individuals with celiac disease, non-celiac gluten sensitivity, or lactose intolerance, removing gluten and dairy is a medical necessity. However, many others choose to eliminate these food groups to address issues like bloating, inflammation, or skin problems, even without a formal diagnosis. While the long-term benefits can be significant for some, the initial period of adjustment can come with a range of challenging side effects, often referred to as 'withdrawal' symptoms. Understanding these potential reactions and how to manage them is key to a successful transition.

Potential Side Effects of Stopping Gluten

When you stop eating gluten, your body may react as it adjusts to the dietary change. While there is no definitive scientific consensus on 'gluten withdrawal,' many people report a common set of temporary symptoms.

Digestive Upset: Sudden changes in your diet can disrupt your digestive system, leading to temporary bloating, gas, constipation, or diarrhea. This is often due to the removal of fiber-rich whole grains like wheat, and a change in gut bacteria.
Fatigue and Lethargy: Some individuals experience a drop in energy levels, or "brain fog," as their body adjusts to a different fuel source. Many fortified grain products are significant sources of B vitamins and iron, so if not replaced, a deficiency can contribute to fatigue.
Headaches: Headaches are another commonly reported symptom during the initial phase of going gluten-free. The exact cause is unclear but may be related to changes in blood sugar, nutrient shifts, or mild detoxification effects.
Mood Changes: Anecdotal reports suggest that some people experience irritability, mood swings, or even anxiety and depression. For some, this may be linked to the removal of food-derived opioids found in gluten, while others find mood improves long-term.

Potential Side Effects of Stopping Dairy

Eliminating dairy can also trigger an adjustment period, especially for those who consume it frequently. Dairy contains casein, a protein that can have an opioid-like effect on the brain for some individuals, leading to cravings.

Digestive Symptoms: Similar to gluten, removing dairy can cause initial digestive disturbances, such as bloating and abdominal discomfort. For those with undiagnosed lactose intolerance, however, these symptoms will likely decrease over time.
Skin Issues: While many report clearer skin in the long run, some may experience a temporary breakout phase as the body detoxifies. This is often a temporary reaction to hormonal shifts and inflammation changes.
Withdrawal-Like Symptoms: As with gluten, a rapid cessation of dairy can lead to cravings, fatigue, and irritability, particularly for those with a strong sensitivity to casein. These feelings typically subside within a few weeks.
Nutrient Deficiencies: A significant risk of a dairy-free diet is the potential for deficiencies in calcium and vitamin D. Proper replacement with fortified alternatives or nutrient-dense foods is crucial to avoid long-term issues with bone health.

Managing the Transition: A Comparison

Transitioning to a gluten and dairy-free lifestyle requires mindful planning and patience. Here is a comparison of strategies for managing the side effects from each elimination.


Management Strategy	Gluten Elimination	Dairy Elimination
Symptom Awareness	Acknowledge that initial fatigue, headaches, and cravings are temporary adjustment symptoms, not a sign of diet failure.	Be aware of potential digestive upset and skin breakouts as the body adjusts, and remember that cravings can pass.
Nutrient Replacement	Ensure intake of fortified foods is replaced by naturally gluten-free whole grains (quinoa, buckwheat), fiber-rich fruits, vegetables, and legumes.	Replace calcium from dairy with fortified plant-based milks, leafy greens, almonds, and broccoli. Consider a vitamin D supplement.
Cravings Management	Focus on satisfying, nutrient-dense whole foods to reduce reliance on processed, gluten-rich carbohydrates.	Combat cravings for dairy products by exploring the wide variety of plant-based cheeses, yogurts, and milks.
Processed Food Intake	Be cautious of processed 'gluten-free' alternatives, as they can be high in sugar, sodium, and unhealthy fats, hindering health goals.	Watch out for unhealthy, processed vegan alternatives. Prioritize whole foods over substitutes for optimal health.

Practical Tips for a Successful Transition

To make your journey smoother and minimize side effects, consider these practical tips:

Prioritize Whole Foods: Shift your diet towards whole, unprocessed foods like fruits, vegetables, lean proteins, nuts, and seeds. This will naturally fill nutritional gaps left by eliminating gluten and dairy and provide a strong, nutrient-rich foundation.
Stay Hydrated: Drinking plenty of water is essential during any dietary change, especially to help with headaches and digestive issues. Proper hydration can also support the body's detoxification processes.
Gradual Reduction vs. Cold Turkey: Some individuals find it easier to reduce gluten and dairy intake gradually over a few weeks rather than stopping abruptly. This can help temper intense withdrawal symptoms.
Meal Planning: Plan your meals and snacks in advance to avoid impulsive, non-compliant choices. A pre-planned diet with certified gluten-free and dairy-free options makes the transition less daunting.
Seek Professional Guidance: Consult a healthcare professional or a registered dietitian before making significant dietary changes. They can help you identify nutrient gaps, plan a balanced diet, and rule out underlying medical conditions.

Conclusion

For many, stopping gluten and dairy is the first step towards feeling better and managing chronic symptoms related to sensitivities or allergies. The side effects experienced during the initial phase are often temporary, stemming from the body's adjustment to a new dietary landscape and the potential for 'withdrawal' from food-derived compounds. By anticipating these challenges, focusing on whole-food replacements, and carefully planning your meals, you can minimize discomfort and maximize the potential health benefits of your new eating plan. Remember that patience with your body's healing process is crucial for a successful and long-lasting dietary change.

Authoritative Resource

For additional information on navigating a gluten-free diet, resources like Johns Hopkins Medicine offer comprehensive guides and support.

Note: It is essential to consult with a healthcare professional to determine if a gluten-free and dairy-free diet is right for you, especially if you suspect an underlying medical condition like celiac disease. The information provided here is for general educational purposes and is not a substitute for professional medical advice.

Summary of Key Takeaways

Initial Adjustment Period: Expect a transitional phase with potential withdrawal-like symptoms, including fatigue, headaches, and digestive changes, as your body adapts.
Nutrient Management: Be mindful of potential nutrient deficiencies, especially for fiber, calcium, and B vitamins, and actively seek alternatives in your diet.
Cravings and Mood Swings: Cravings and mood changes can occur due to the absence of food-derived compounds, but they are temporary.
Prioritize Whole Foods: Focus on nutrient-dense whole foods to replace eliminated items, rather than relying on processed gluten-free or dairy-free products.
Consult a Professional: Always seek advice from a healthcare provider or registered dietitian before beginning a significant elimination diet.

Frequently Asked Questions

The duration of withdrawal symptoms can vary but generally lasts for a few days to a few weeks, depending on the individual and their previous dietary habits. Symptoms like cravings and digestive upset are usually temporary.

Yes, it is common to experience temporary digestive problems like bloating, gas, constipation, or diarrhea as your body adjusts. For those with sensitivities, long-term digestive health typically improves.

Fatigue can be a side effect as your body adapts to new energy sources. Additionally, if you're not adequately replacing nutrients like B vitamins and iron, often found in fortified gluten products, it can lead to a drop in energy.

To replace calcium, opt for fortified plant-based milks, leafy greens, almonds, and broccoli. For other nutrients, focus on a varied diet rich in fruits, vegetables, legumes, nuts, seeds, and lean proteins.

Some people find that a gradual reduction minimizes the severity of initial withdrawal symptoms. However, a cold turkey approach may help you identify specific sensitivities more quickly. Listen to your body and choose the method that works best for you.

While many people experience clearer skin after eliminating dairy and gluten, some may have a temporary flare-up as their body detoxifies and hormones rebalance. This phase typically passes as your body adjusts.

While many find benefits, it is crucial to consult a healthcare professional before making significant dietary changes. A diet free of gluten and dairy can be restrictive and requires careful planning to ensure nutritional adequacy, especially concerning calcium, vitamin D, and fiber.