For most people, gluten isn't the terrible, horrible, no good, very bad protein it's made out to be, and doctors insist you shouldn't avoid it just to follow a trend. But if you're sensitive to gluten — about 1 in every 133 Americans — cutting it out of your diet is a necessity. Like with any other major change you make to what you're putting in your body, there could be side effects. Here are some things you might want to prep for.
1. You might experience frequent constipation.
A lot of the whole-grain foods you cut out on a gluten-free diet (like bread and pasta) are good sources of fiber. If you simply ditch them without compensating for the loss in other areas of your diet, your digestive system could get all out of wack — which is what you were trying to avoid. By upping your intake of leafy greens and legumes, you'll avoid this issue.
2. You'll be hungrier.
Many people with gluten-sensitivity feel so sick after eating bread products, their appetite suffers for the rest of the day. When you remove it from your diet, you might notice yourself getting hungrier, both because you're appetite's back and because of the food swaps you're making. Vegetable noodles just aren't as filling as the real thing.
3. Your "brain fog" could go away.
Those who suffer from "brain fog" describe it as feeling lethargic and generally out of it, and often, it's related to diet. Scientists have linked gut health to mental health. Decreasing the inflammation in your stomach could help decrease it all over your body.
4. You might have withdrawal symptoms.
It happens whenever you cut something out cold-turkey. You could experience nausea, leg cramps, headaches, and overall fatigue. Doctors recommend getting lots of water and avoiding strenuous activity during the detox period.
5. Your energy levels will spike.
Digestion requires a lot of energy, and it takes even more of a toll when your body is trying to process something it can't. After going gluten-free, you'll be putting less of a strain on your gut, and there's a good chance your energy levels will benefit. Put the burst to good use: Here are our favorite gluten-free recipes.
6. Your other food allergies could disappear.
Gluten intolerance can cause so much damage to your small intestine that the organ stops producing lactase, the enzyme that helps with milk digestion. (You could temporarily lose other enzymes, too, like the one that helps your body process sugar.) Still, gluten is at the root of the problem, so when you remove it, the secondary intolerances tend to disappear.
7. Your weight might yo-yo.
As you cut out bread products, you'll reach for others to comfort yourself: Maybe they're healthier fruits and veggies that'll cause you to drop a few pounds. But you might also find yourself grabbing indulgent chocolate or processed gluten-free goodies. By the time you perfect your new diet, your weight should even out to what it was before you cut out gluten.
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Deputy Editor
Sarah Weinberg is the deputy editor at Delish and has covered food, travel, home, and lifestyle for a number of publications, including Food Network Magazine and Country Living. She's originally from the Bay Area, has an unhealthy affinity for the Real Housewives of Anywhere, and harbors strong feelings about fruit salad.
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