What happens to your body when you stop eating gluten and dairy?

October 24, 2025 •

4 min read

An estimated 1 in 133 Americans has celiac disease, requiring a strict gluten-free diet, while many others have sensitivities or intolerances to gluten and dairy. When you stop eating gluten and dairy, your body can undergo a range of physiological changes, affecting everything from your digestive system to your energy levels and skin health.

Quick Summary

Eliminating gluten and dairy can lead to reduced inflammation and improved digestion for sensitive individuals. The body adjusts over weeks, potentially boosting energy and mood, though initial withdrawal-like symptoms may occur. Careful planning is needed to avoid nutrient deficiencies.

Key Points

Improved Digestion: Many people experience less bloating, gas, and abdominal pain as gut inflammation reduces after eliminating gluten and dairy.
Reduced Inflammation: The diet can lower systemic inflammation, which may lead to benefits such as clearer skin, less joint pain, and improved mood.
Increased Energy and Focus: Eliminating common triggers for fatigue and brain fog can lead to a notable boost in energy levels and mental clarity.
Nutrient Planning is Crucial: Cutting out these food groups without replacing their nutritional value can lead to deficiencies in fiber, calcium, B vitamins, and vitamin D.
Initial Adjustment Period: The first few weeks may involve temporary side effects like headaches or fatigue as your body adapts to the dietary changes.
Whole Foods Focus: Opting for naturally gluten-free and dairy-free whole foods is healthier than relying on processed, labeled substitutes, which can be high in sugar and fat.

Understanding Gluten and Dairy

Gluten is a protein composite found in wheat, barley, and rye, which acts as a binder, holding food together. For some, it can trigger an autoimmune response, as seen in celiac disease, or cause non-celiac gluten sensitivity. Dairy products are made from milk and contain proteins (casein, whey) and a sugar called lactose. Lactose intolerance, where the body lacks the enzyme lactase, and dairy protein allergies are common reasons for avoidance.

The Initial Phase: Detox and Adjustment

When you first eliminate gluten and dairy, your body begins a detoxification and adjustment process that can be uncomfortable for some people. This period, often lasting a few weeks, can manifest in various ways as your system adapts.

Digestive Reset: For those with sensitivities, the digestive tract begins to heal from the chronic irritation caused by gluten and dairy. You might notice a decrease in bloating, gas, and abdominal discomfort. However, a sudden lack of fiber from fortified whole grains can lead to temporary constipation, which can be managed by increasing intake of high-fiber fruits, vegetables, legumes, and gluten-free grains.
Potential "Withdrawal" Symptoms: Some individuals report feeling withdrawal-like symptoms in the first week or two, including headaches, fatigue, nausea, or anxiety. While there is no scientific evidence for a true withdrawal, these symptoms are likely a result of the body adapting to significant dietary changes or a decrease in calorie intake from carb-rich foods.
Improved Energy and Clarity: After the initial adjustment, many report a significant increase in energy and a reduction in "brain fog." This is often linked to a decrease in systemic inflammation that was previously triggered by problem foods.

The Benefits for Your Gut

Removing common inflammatory triggers is often cited as a primary reason for feeling better on this diet. The gut lining, especially in those with celiac disease, can become damaged, leading to poor nutrient absorption. Eliminating the triggers allows the gut to repair itself.

Reduced Inflammation: For many, gluten and dairy act as inflammatory agents. Removing them can significantly lower markers of inflammation throughout the body, which can alleviate symptoms like joint pain and skin issues.
Gut Flora Restoration: A healthier gut environment can help restore the balance of beneficial bacteria. This can lead to better digestion and a stronger immune system, as a significant portion of our immune response is housed in the gut.
Symptom Relief: For people with conditions like IBS, fibromyalgia, or even PCOS, removing gluten and dairy may help manage symptoms that were exacerbated by these food groups.

Changes Beyond Digestion

The impact of removing gluten and dairy isn't limited to the digestive tract; it can affect multiple systems in the body.

Clearer Skin: Some individuals with acne, eczema, or other skin conditions find that their complexion clears up after removing dairy, specifically. The hormones in milk and its byproducts are often implicated in skin issues.
Mental Well-being: The gut-brain axis is a strong connection, and improving gut health can positively impact mental health. Many report a more stable mood, less anxiety, and better focus.
Weight Management: While not a weight-loss diet, eliminating calorie-dense, processed foods that contain gluten and dairy can lead to weight loss for some individuals. However, relying on processed gluten-free substitutes can have the opposite effect, as they may be high in sugar and unhealthy fats.

Potential Risks and How to Mitigate Them

A restrictive diet, if not carefully planned, can lead to potential nutrient deficiencies.

Nutrient Gaps: Gluten-containing whole grains and dairy products are significant sources of important nutrients. Excluding them without proper replacement can lead to deficiencies in:
- Fiber: Often lost by cutting whole-wheat products.
- Calcium and Vitamin D: Key nutrients from dairy for bone health.
- B Vitamins and Iron: Found in fortified grains.
Social Challenges: Adhering to a strict diet can make dining out, traveling, and social gatherings difficult and potentially isolating. Careful planning and communication can help mitigate this.
Unhealthy Substitutes: A gluten-free label does not automatically mean a product is healthy. Many processed alternatives are high in refined starches, sugar, and fat.

How to Avoid Nutrient Deficiencies

For Fiber: Increase intake of legumes, nuts, seeds, fruits, and vegetables.
For Calcium & Vitamin D: Consume fortified plant-based milks, leafy greens, and engage in safe sun exposure.
For B Vitamins & Iron: Focus on protein sources like lean meats, beans, and lentils.

Gluten-Free vs. Dairy-Free: Key Differences


Aspect	Gluten Elimination	Dairy Elimination
Associated Condition	Celiac disease, non-celiac gluten sensitivity, wheat allergy.	Lactose intolerance, dairy protein allergy.
Primary Triggers	Gluten proteins (gliadin).	Milk sugar (lactose), milk proteins (casein, whey).
Initial Symptoms	Can include digestive issues, brain fog, fatigue.	Often involves bloating, gas, cramps, and skin issues.
Nutrient Concerns	Fiber, B vitamins, iron.	Calcium, Vitamin D, protein.
Common Alternatives	Rice, quinoa, buckwheat, gluten-free oats.	Plant-based milks, yogurts, and cheeses (almond, coconut, soy).

Conclusion: Is a Gluten and Dairy-Free Diet Right for You?

For those with diagnosed intolerances or conditions like celiac disease, eliminating gluten and dairy is essential for health. For others, the decision is personal and should be approached carefully. While the body's response can be very positive—leading to better digestion, increased energy, and reduced inflammation—it's crucial to ensure a nutritionally balanced diet. Relying on whole, unprocessed foods like fruits, vegetables, nuts, seeds, and lean proteins is key to reaping the benefits and avoiding potential nutrient deficiencies. It is always recommended to consult with a healthcare provider or a registered dietitian before making significant dietary changes. A careful, guided elimination can help identify specific food triggers and provide a roadmap to a healthier relationship with food. To learn more about navigating a balanced diet, exploring resources from reputable health organizations is highly recommended.

Frequently Asked Questions

In the first week, some people might experience temporary "withdrawal-like" symptoms such as headaches or fatigue as their body adjusts. For those with sensitivities, initial improvements in bloating and digestive discomfort might also begin to appear.

Yes, it is possible to feel worse initially. Symptoms like headaches, digestive changes, or fatigue can occur as your body detoxes and adapts to the new diet. These symptoms typically subside within a few weeks.

Many people with acne, eczema, or other skin issues report clearer skin after removing dairy. This is often attributed to the hormones found in dairy products, though it can vary by individual.

The timeline for reduced inflammation varies. Some people with sensitivities notice improvements within a few weeks, while others with more chronic inflammation might take several months to see significant changes.

Weight loss is not guaranteed. While some may lose weight by cutting out processed foods, others may gain weight by choosing high-calorie, processed gluten-free and dairy-free substitutes. A focus on whole, nutrient-dense foods is key.

The main risks are deficiencies in nutrients commonly found in these food groups, including fiber (from whole grains), and calcium and vitamin D (from dairy). Careful meal planning is necessary to replace these with alternatives.

Replace gluten with naturally free grains like rice, quinoa, and buckwheat. For dairy, use fortified plant-based milks, yogurts, and cheeses made from alternatives like almond, coconut, or soy. Lean proteins, fruits, vegetables, nuts, and seeds are also naturally free of both.