6 Signs a Gluten-Free Diet Is Working to Treat Your Celiac Disease

If you have celiac disease, you know that sticking to a gluten-free diet is an effective way to keep your symptoms at bay. Avoiding foods with gluten is the best treatment for celiac disease. 

If you’ve recently started a gluten-free diet, you probably have a lot of questions or need guidance on how to shop for gluten-free food. You might be wondering how you can tell if your gluten-free diet is working or how long it takes to see results. Let’s take a look at what you can expect from your gluten-free diet.

How does a gluten-free diet help celiac disease?

Celiac disease is a condition where the body’s immune system attacks the small intestine. But this attack is only triggered if someone with celiac disease eats gluten. 

Gluten is a broad term for certain proteins found in some foods. It’s the main protein in wheat and other grains. Gluten helps foods maintain their shape, but it also helps improve food texture and flavor.

If you have celiac disease, avoiding gluten keeps your immune system from attacking your small intestine. This lowers the inflammation in your body so you don’t experience celiac disease symptoms like stomach pain, diarrhea, and rashes. 

Some people have a gluten intolerance, which means they’re sensitive to gluten. This isn’t the same thing as celiac disease. But a healthcare professional still may recommend that you try a gluten-free diet. 

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What foods should you avoid if you have celiac disease?

Gluten comes from grains, so foods made from grains contain gluten. Foods to avoid include any that contain:

• Wheat: Wheat-based foods include flours, breads, baked goods, pastas, and cereals. Keep in mind that a product can say it’s wheat free but still contain gluten (in the form of barely or rye). 

• Rye: Rye-containing foods include beer, breads, crackers, whiskey, and baked goods. 

• Barley: Barley-containing foods include barley and barley soups, beer, and some alternative coffee products.

Avoiding all these foods isn’t easy. And the costs can add up. Plus, gluten can be found in surprising items, like processed meat, meat substitutes, and condiments — even some dairy products. That’s why the FDA requires food manufacturers to label foods that are truly free of gluten with a “gluten-free” sticker. 

Oats and celiac disease

Oats and celiac disease have been controversial topics for quite some time. Oats, by themselves, don’t contain gluten. But they’re often cross-contaminated with gluten from wheat, barley, or rye during harvesting or processing procedures. Plus, oats have avenin, a protein that’s similar to gluten. A small number of people with celiac disease can also react to this protein. 

But more recent research has shown that most people with celiac disease can tolerate oats labeled as gluten free. In the most recent 2023 update of the American College of Gastroenterology’s Guidelines for celiac disease, experts note that many people with celiac disease can tolerate oats. But they should make sure their symptoms don’t return. 

What are the signs that your gluten-free diet is working?

Once you start a gluten-free diet, you should notice your celiac disease symptoms getting better. Symptom improvement is how most people know their gluten-free diet is working. Here are six signs to watch for.

1. Fewer gut symptoms

A gluten-free diet can improve your digestive symptoms. You may notice that your stools are more formed and less watery. You might also notice less abdominal bloating and pain. Many people even have decreased heartburn and other symptoms of gastroesophageal reflux disease (GERD).

2. More energy

Once you start a gluten-free diet, your small intestine starts to repair itself. Free of constant attack, your small intestine is able to absorb nutrients from your diet. That means your body is finally getting the nutrition it needs. You’ll notice a boost in energy levels and maybe even improved concentration. 

3. Stable body weight

Some people with celiac disease have a hard time maintaining a consistent weight because the small intestine can’t absorb nutrients. With a gluten-free diet, your body can absorb energy, making it easier to maintain a stable body weight. 

But it’s important to keep in mind that not all gluten-free foods are nutritious. Some can be high in processed sugars. So, do your best to stick to a balanced diet overall, even as you stay gluten free. 

4. Higher bone density

Some people with celiac disease can develop poor bone density and osteoporosis. A gluten-free diet can improve your bone density, as it allows for many bone-strengthening foods. If you have celiac disease, avoiding gluten lets your small intestine absorb vitamins and nutrients that support bone health. 

5. Improved mood

Many people often focus on the gut when they think about celiac disease. But celiac disease can cause a range of symptoms, including changes in mood and mental health conditions. There’s evidence that a gluten-free diet can improve depression symptoms. However, more research is recommended to confirm these findings. 

Children with celiac disease can also develop ADHD-like behaviors (attention-deficit hyperactivity disorder). A 2022 review found that these children more often had issues with attention rather than hyperactivity. But a gluten-free diet can help lessen these symptoms. However, most experts don’t recommend screening children with ADHD for celiac. 

So a gluten-free diet can also help you feel better mentally and not just physically.

6. Clearer skin

Celiac disease can lead to skin conditions like dermatitis herpetiformis. This itchy, bumpy rash gets better and sometimes disappears altogether when people eat a gluten-free diet. 

How fast can you expect symptoms to improve on a gluten-free diet?

On average, people report feeling better after eating a gluten-free diet for 1 month. But this can vary from person to person. Some people feel better faster, while others need more than 1 month to see improvement. 

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Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who is passionate about achieving optimal health through healthy lifestyles. Clements is a diplomate of the American Board of Obesity Medicine and the American Board of Integrative Medicine.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Brian Clista, MD

Dr. Clista is a board-certified pediatrician who works in private practice in Pittsburgh, Pennsylvania. He previously served as a National Health Service Corporation Scholar in the inner city of Pittsburgh for 11 years.

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