In the past couple years, gluten has been talked about seemingly everywhere. Just like fat was the enemy of the 1990s, gluten seems to be the enemy now. It's become trendy to avoid gluten. Some people have even attributed weight loss and improved mental health to gluten avoidance. Many restaurants and grocery stores have expanded their gluten-free offerings to accommodate the growing demand. The trend of a gluten-free diet is increasingly common. If gluten is so bad, shouldn't everyone be avoiding it?

The short answer is no. Gluten is a protein found in many grains such as wheat, rye, and barley. If your digestive tract works properly, there's no need to avoid gluten. It's a harmless protein your body can digest. There are only a few reasons you should be avoiding gluten: celiac disease, gluten intolerance, and other autoimmune diseases. I'll list the symptoms of celiac and gluten intolerance below. If you have a combination of the symptoms listed below, I'd recommend trying out a gluten-free diet for a month. If you're still having symptoms after a month, gluten may not be your issue. Talk to your doctor about other possible causes.

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Celiac Disease

Celiac is something that takes a doctor's diagnosis to figure out. Only about 2% of Americans have it (Source). People with celiac can't digest gluten. When they eat it, the villi ("small finger-like projections found along the wall of the small intestine" Source) become damaged so their small intestine can no longer absorb nutrients. Essentially, if someone has celiac, they'll get very sick anytime they eat gluten.

Although people with celiac get very sick eating gluten, it can also be dangerous when it touches their skin. It can cause rashes or even acne. That's why so many skincare companies have started eliminating gluten from their products.

Symptoms of Celiac Disease:

• Unexplained weight loss
• Fatigue
• Constipation
• Foul-smelling stool
• Vitamin deficiency
• Joint pain

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Gluten Intolerance

This is much more common than celiac disease. Much like how some people can't digest lactose, some people have that same problem with gluten. People with gluten sensitivity can't digest gluten. When they eat it, it usually causes constipation, abdominal cramps, and other issues. The biggest difference between gluten intolerance and celiac disease is that gluten intolerance has a much smaller effect on your whole well-being. Celiac damages your small intestine, whereas gluten intolerance causes pain and discomfort.

Symptoms of Gluten Intolerance:

• Constipation
• Headaches
• Brain fog
• Abdominal pain
• Stomach cramps
• Bloating

Source

How to Know if Your Gluten-Free Diet is Working

Much like many other health-related endeavors, giving up gluten takes time to affect your well-being. Your body needs time to heal. It can take up to a month to see large results. Although, there are some ways you can tell your body is healing before then.

Here's How:

If you think you might have celiac or be gluten intolerant, here's how you can know if giving up gluten is helping.

In the First Few Days:

When you first give up gluten, your body still has to flush it out. Your bowel movements will start to change. You may be constipated or have diarrhea. If gluten is your problem, this will start to change in the first few days. You may notice your bowel movements start to be more regular. They may also start to smell better. The biggest thing you can expect in the first few days of giving up gluten is a change in your "number two."

In the First Week:

After a week has passed after giving up gluten, you may start to notice you're generally less gassy and bloated. Your stomach especially will start feeling less stretched and extended. You may also notice you're having fewer headaches.

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After Two Weeks:

This is when you should really start seeing results. After you've been two full weeks without gluten, you should be having regular (daily or every other day) bowel movements, and your stomach should be feeling less bloated and extended. You'll notice your headaches may also have subsided. One major thing I always notice is my mind is much clearer. 

After a Month:

Your body should be completely flushed of gluten by now. Your digestion should be significantly better. Your mental clarity should be too. You should really just be feeling measurably more healthy.

The biggest way you'll know your gluten-free diet is working for you is you is your digestion will improve greatly. If you've been completely gluten-free for a month, your body should feel significantly better. Take note of the symptoms mentioned above (headaches, constipation, stomach cramps, brain fog, and bloating). If your body truly cannot tolerate gluten, a month of being gluten-free should have cleared these symptoms. If you're still having these issues, gluten may not be an issue for you.

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Let me know in the comments how your gluten-free journey is going. I'd love to know!