What Happens When You Eliminate Gluten and Dairy?

January 1, 2026 •

4 min read

Many people report feeling more energetic and less bloated after cutting gluten and dairy, especially those with sensitivities. This growing trend has led many to wonder: what happens when you eliminate gluten and dairy and what can you really expect from such a significant dietary change?

Quick Summary

Eliminating gluten and dairy can lead to reduced inflammation, improved digestion, and clearer skin for sensitive individuals. However, risks include potential nutrient deficiencies and the need for careful meal planning. This dietary shift requires thoughtful preparation to be effective.

Key Points

Improved Digestion: Eliminating gluten and dairy can dramatically reduce bloating, gas, and abdominal pain for those with sensitivities or intolerances.
Reduced Inflammation: These foods are common inflammatory triggers. Removing them can lead to less joint pain, clearer skin, and higher energy levels.
Risk of Nutrient Deficiency: Without proper planning, a gluten- and dairy-free diet can lead to low intake of essential nutrients like calcium, fiber, and B vitamins.
Impact on Energy and Focus: Many people report feeling more energetic and experiencing less brain fog, as the body no longer has to process irritating foods.
Weight Management: Weight can fluctuate, often due to reducing processed foods, but can also increase if unhealthy gluten-free replacements are chosen.
Proper Replacements are Key: To avoid nutrient deficiencies, focus on natural alternatives like quinoa, legumes, leafy greens, and fortified non-dairy products.
Consult a Professional: It is crucial to consult a doctor or registered dietitian before starting, especially if testing for celiac disease is necessary.

Understanding the Elimination of Gluten and Dairy

Over the past decade, a surge in wellness trends has pushed many toward dietary changes, and few are as widely discussed as cutting out gluten and dairy. For some, this isn't a trend but a necessity due to conditions like Celiac disease, non-Celiac gluten sensitivity, or lactose intolerance. However, a significant portion of people trying this diet do so in hopes of experiencing general wellness improvements, such as reduced inflammation, weight loss, or clearer skin. The effects of this elimination can be complex and vary widely from person to person. Understanding the science behind these food groups and the body's reaction is crucial for anyone considering such a major dietary overhaul.

The Impact on Your Digestive System

Your gut is one of the first places to react to the elimination of gluten and dairy. Many people with sensitivities experience immediate and dramatic relief from digestive issues. Gluten, a protein found in wheat, barley, and rye, can be difficult for some to digest, causing discomfort. Dairy contains lactose, a sugar that many adults struggle to break down, leading to similar symptoms.

Reduced Bloating and Gas: For those with sensitivities, the body's inflammatory response to these foods often causes bloating and excess gas. Removing them can lead to a significant decrease in these symptoms within days or weeks.
Improved Gut Lining: Chronic inflammation from food intolerances can damage the gut lining. Eliminating the irritants can give your gut a much-needed break, allowing it to heal and improving overall nutrient absorption.
Regularity: The diet can help regulate bowel movements, alleviating issues like constipation and diarrhea often associated with food sensitivities.

Potential Systemic Changes

Beyond the digestive tract, the effects of removing gluten and dairy can ripple throughout the body, influencing energy levels, skin health, and more. While many of these are positive, some less desirable side effects can also occur, especially in the initial stages.

Increased Energy and Focus: The 'brain fog' and fatigue that some experience from inflammation and poor digestion can lift after eliminating these foods. Without the energy-intensive process of digesting problematic foods, the body can feel more energetic and focused.
Clearer Skin: Dairy has been linked to skin issues like acne and eczema in some individuals. Reducing inflammation by removing both food groups can lead to noticeably clearer and healthier skin.
Weight Fluctuations: People often experience weight changes after cutting gluten and dairy. This is often linked to the elimination of processed foods, which are high in calories, sugar, and fat. However, replacing these with processed, nutrient-poor gluten-free and dairy-free alternatives can lead to weight gain.

A Comparison of the Effects


Feature	Benefits of Elimination	Risks & Challenges of Elimination
Digestive Health	Reduction in bloating, gas, and discomfort; improved gut lining health and nutrient absorption.	Initial constipation due to a decrease in fiber intake if not replaced with whole grains and legumes.
Energy Levels	Significant increase in energy and reduction of fatigue; improved mental clarity.	Potential for temporary 'withdrawal' symptoms like headaches and fatigue during the transition.
Skin Condition	Improvement in inflammatory skin conditions like acne and eczema.	No impact if skin issues are unrelated to dietary triggers.
Nutrient Intake	Often leads to a more diverse diet rich in whole foods, fruits, and vegetables.	Risk of nutrient deficiencies, including calcium, vitamin D, fiber, and B vitamins, if not carefully planned.
Mental Health	Reduction in anxiety and fatigue-related mood issues for some.	Potential for social isolation or orthorexia nervosa due to the restrictiveness of the diet.

Navigating the Challenges of a Gluten and Dairy-Free Diet

Committing to this diet requires preparation and careful attention to nutrition. Many processed gluten-free and dairy-free products are high in sugar, fat, and sodium to compensate for the lack of flavor and texture, potentially undermining health goals. Instead, focus on a diet rich in whole, naturally gluten-free and dairy-free foods.

A Guide to Healthy Replacements

To ensure nutritional balance, it's essential to replace eliminated nutrients properly.

For Fiber: Swap wheat-based products for high-fiber, gluten-free alternatives like quinoa, brown rice, buckwheat, and legumes.
For Calcium: Find calcium in fortified non-dairy milks, leafy green vegetables like kale and spinach, fortified orange juice, and tofu.
For B Vitamins: Include plenty of lean meats, fish, beans, and seeds in your diet to compensate for the B vitamins often fortified in wheat products.
For Protein: There are abundant sources of non-dairy protein, including lean meats, eggs, fish, legumes, nuts, seeds, and tofu.

The Importance of Medical Consultation

Before starting an elimination diet, especially if you suspect a serious condition like Celiac disease, it's critical to consult a healthcare provider. Testing for Celiac disease can only be accurate if you are still consuming gluten. A doctor or registered dietitian can help you navigate the process safely and ensure you meet all your nutritional needs.

Conclusion

For many, especially those with diagnosed sensitivities or intolerances, eliminating gluten and dairy can be a transformative experience, offering relief from chronic symptoms like digestive distress, inflammation, and fatigue. The benefits can extend to clearer skin and improved mental clarity. However, this is not a one-size-fits-all solution, and it comes with potential risks, including nutrient deficiencies if not managed correctly. Focusing on a whole-food diet rich in natural alternatives is key to a successful transition. For individuals without diagnosed intolerances, simply reducing processed foods may yield similar results. Ultimately, the decision to remove these food groups should be informed and ideally guided by a healthcare professional to ensure safety and optimal health.

Frequently Asked Questions

Common benefits include reduced inflammation, improved digestion (less bloating and gas), clearer skin, increased energy, and better mental clarity, particularly for those with intolerances or sensitivities.

Potential risks include deficiencies in key nutrients like calcium, vitamin D, fiber, and B vitamins if the diet is not carefully planned. There is also a risk of weight gain from overconsuming processed replacements.

While some people notice improvements in digestive symptoms within a few days or weeks, more significant changes, like gut healing, can take anywhere from six months to a year or more.

It can lead to weight loss, mainly by encouraging the reduction of calorie-dense processed foods that often contain these ingredients. However, it is not a guaranteed weight loss diet, and results depend on overall food choices.

Good sources of calcium include fortified non-dairy milks, leafy greens, and tofu. For fiber, focus on naturally gluten-free whole grains like quinoa and brown rice, along with plenty of legumes and vegetables.

While many do so, it is safest to consult a healthcare professional first. This ensures you do not overlook an underlying condition like celiac disease and helps prevent nutritional deficiencies during the transition.

Some people report experiencing temporary symptoms like headaches, nausea, or fatigue when removing gluten, often referred to as 'gluten withdrawal.' These symptoms typically subside within a few weeks.