What Does Removing Gluten Do to Your Body?

November 13, 2025 •

4 min read

According to a 2014 CDC report, 72% of persons on a gluten-free diet had neither celiac disease nor gluten sensitivity, highlighting a significant disconnect between medical necessity and dietary trends. This article explores what removing gluten does to your body, outlining the stark differences in health outcomes for those with and without a genuine medical condition.

Quick Summary

Removing gluten impacts the body differently based on health status. While medically necessary for conditions like celiac disease to resolve symptoms and heal damage, it can pose nutritional risks and unintended side effects for those without a diagnosed intolerance.

Key Points

Symptom Relief: For those with celiac disease or NCGS, removing gluten leads to significant improvement in digestive symptoms like bloating, gas, and pain.
Gut Healing: A gluten-free diet allows the small intestine of celiac patients to heal, restoring nutrient absorption and energy levels.
Nutritional Risks: Healthy individuals who cut gluten may face deficiencies in fiber, B vitamins, and iron, commonly found in fortified wheat products.
Gut Microbiome Disruption: Unnecessary gluten removal can decrease beneficial gut bacteria, potentially leading to dysbiosis in healthy individuals.
Misleading Weight Changes: While some may lose weight by cutting junk food, others might gain weight by replacing gluten items with calorie-dense, processed gluten-free substitutes.
Professional Guidance is Key: Proper medical testing and consultation with a dietitian are crucial before adopting a gluten-free diet to ensure it is necessary and balanced.

The Impact of Removing Gluten for Medical Necessity

For individuals with a diagnosed gluten-related disorder, such as celiac disease or non-celiac gluten sensitivity (NCGS), eliminating gluten is a critical medical intervention with profound positive effects. Celiac disease, an autoimmune condition, is triggered by gluten, causing the immune system to attack the small intestine, leading to inflammation and damage to the intestinal villi. Removing gluten halts this autoimmune response, allowing the small intestine to heal and restore proper nutrient absorption.

Benefits for Those with Celiac Disease or NCGS

Improved Digestive Health: For many, relief from severe symptoms like bloating, gas, diarrhea, and abdominal pain is one of the most immediate and impactful changes. As the intestinal lining heals, digestive function normalizes.
Increased Energy Levels: Malabsorption due to intestinal damage can lead to nutrient deficiencies and fatigue. A gluten-free diet restores the body's ability to absorb vital nutrients, often resulting in boosted energy and reduced tiredness.
Resolution of Extraintestinal Symptoms: Gluten sensitivities can cause a range of non-digestive issues. Many report improvements in associated conditions like headaches, skin rashes, and brain fog after removing gluten.
Reduced Inflammation: Removing the trigger food in cases of sensitivity can lower overall inflammation in the body, which is particularly beneficial for those with celiac disease.

Potential Risks and Consequences for Healthy Individuals

For the majority of the population who do not have celiac disease, NCGS, or a wheat allergy, removing gluten is not a medically sound choice and can introduce new health risks. Many gluten-containing whole grains offer significant nutritional benefits that are lost when they are simply removed without careful replacement.

List of Potential Negative Side Effects

Nutrient Deficiencies: Whole grains like wheat, barley, and rye are primary sources of fiber, B vitamins, iron, and magnesium. Simply cutting them out can lead to a lower intake of these crucial nutrients, especially since many gluten-free products are not fortified.
Constipation: A diet low in fiber, a common result of poorly planned gluten-free eating, can disrupt normal bowel function and lead to constipation.
Weight Gain: Ironically, some people gain weight on a gluten-free diet. Many processed gluten-free products use refined flours and starches, and to improve taste and texture, they often contain higher amounts of fat, sugar, and sodium compared to their gluten-containing counterparts.
Impact on Gut Microbiome: Studies have shown that removing gluten from a healthy individual's diet can lead to a reduction in beneficial gut bacteria, such as Bifidobacterium and Lactobacillus, potentially causing dysbiosis and weakening the gut barrier.
Social Isolation and High Cost: Following a restrictive diet can make social situations involving food more challenging and is significantly more expensive, adding financial and social stress.

Comparison: Medical vs. Non-Medical Gluten Removal


Aspect	Medically Necessary (Celiac/NCGS)	Voluntary (No Diagnosis)
Symptom Resolution	High likelihood of significant improvement in digestive and extraintestinal symptoms.	Often a placebo effect, or improvements are due to replacing processed foods with whole foods.
Gut Health	Allows damaged small intestine to heal and nutrient absorption to return to normal.	Can lead to gut dysbiosis by reducing intake of beneficial fibers and prebiotics found in whole grains.
Nutritional Risks	Risk of deficiencies due to initial malabsorption; requires careful planning and supplementation.	High risk of nutrient shortfalls (fiber, B vitamins, iron) unless diet is exceptionally well-planned.
Weight Changes	Initial weight gain is often beneficial as nutrient absorption improves.	Potential for unintended weight gain due to higher fat and sugar content in many gluten-free replacement products.
Long-Term Health	Essential for preventing severe long-term complications like osteoporosis and intestinal lymphoma.	Offers no proven health benefit and may carry metabolic risks, particularly if relying on processed gluten-free alternatives.

Managing a Balanced Gluten-Free Diet

For those who must follow a gluten-free diet for medical reasons, careful planning is key to mitigating potential risks. Focusing on naturally gluten-free whole foods is the best strategy for a balanced diet.

Strategies for a Nutritious Gluten-Free Diet

Embrace Naturally Gluten-Free Grains: Incorporate pseudo-cereals like quinoa, buckwheat, and amaranth, which are rich in fiber, vitamins, and minerals. Brown rice, millet, and sorghum are also excellent choices.
Increase Fruit and Vegetable Intake: These are naturally high in fiber and a wide array of micronutrients. Fruits, vegetables, legumes, nuts, and seeds should form the foundation of a healthy diet.
Choose Fortified Options Wisely: Some gluten-free products are fortified with vitamins and minerals, but check labels to ensure they aren't loaded with added sugars and unhealthy fats.
Consult a Professional: Working with a dietitian is highly recommended to ensure all nutritional needs are being met and to navigate the complexities of a gluten-free diet, especially in the long term.

Conclusion

What removing gluten does to your body varies dramatically depending on an individual's health. For those with celiac disease or gluten sensitivity, it is a life-changing, medically necessary treatment that alleviates painful symptoms and restores gut health. However, for healthy individuals, undertaking this diet without a medical reason is not proven to be beneficial and may lead to nutritional deficiencies, negative changes to the gut microbiome, and potentially unwanted weight gain. The increasing number of people adopting this diet without a diagnosis underscores the importance of understanding its true effects, both positive and negative. Before making such a significant dietary change, a conversation with a healthcare professional is always the best first step.

Learn more about celiac disease and gluten-free living from the Celiac Disease Foundation.

Frequently Asked Questions

A gluten-free diet is medically necessary for individuals diagnosed with celiac disease, non-celiac gluten sensitivity (NCGS), or a wheat allergy. For others, there is no medical consensus that it provides a health benefit.

Weight loss on a gluten-free diet is not guaranteed and often results from cutting out processed foods and eating more whole foods, not from removing gluten itself. Many processed gluten-free products are higher in calories, sugar, and fat, which can lead to weight gain.

Gluten-free diets, if not well-planned, can lack essential nutrients found in fortified whole grains, including fiber, iron, folic acid, niacin, thiamin, and riboflavin.

Yes, for some healthy individuals, a gluten-free diet can reduce beneficial gut bacteria. The fibers in whole grains act as prebiotics, and removing them can negatively impact the gut microbiome.

If you have a gluten sensitivity, reintroducing gluten can cause a return of symptoms. For those without an intolerance, it may cause digestive upset as your body readjusts. People with celiac disease should never reintroduce gluten due to the risk of intestinal damage.

Some people report symptoms like headaches, fatigue, and irritability after stopping gluten, which has been dubbed 'gluten withdrawal.' While not a medically recognized syndrome, some suggest it could be tied to opiate-like fragments in gluten or a 'die-off' effect from gut yeast.

Not necessarily. While naturally gluten-free whole foods can be healthy, many commercial gluten-free products are highly processed, with added sugars, fats, and refined flours to improve taste and texture.