new to the gluten free journey?
new to the gluten free journey?
TL;DR – Quick Answer
You might be gluten intolerant (also called non-celiac gluten sensitivity) if you regularly experience issues like bloating, brain fog, fatigue, joint pain, or skin rashes – especially if these symptoms flare after eating foods containing wheat, barley, rye, or other gluten containing grains.The most accurate way to know is to combine:
A symptom-based self-test (like the quiz above),
Careful dietary elimination and re-challenge, and
When possible, specialized genetic testing for gluten sensitivity and celiac disease.
Take the gluten sensitivity quiz above to see whether your symptoms might be linked to gluten, then use the guide below to understand your results and your next steps.
Gluten intolerance can affect every system in the body. Symptoms may be obvious digestive issues, or they may show up in the brain, joints, skin, or as hormone imbalances.
Common early signs and symptoms include:
Bloating or abdominal distention (see Gluten Bloating: Why Does It Happen and How To Fix It)
Abdominal pain or cramping
Diarrhea and/or loose stools
Constipation or alternating constipation and diarrhea
Excessive gas, belching, or “food sits like a rock”
Nausea or reflux
For an extended checklist of digestive and non-digestive symptoms, access my
Gluten Intolerance Symptoms Checklist.
Brain fog or difficulty concentrating
Memory problems
Headaches or migraines
Anxiety, irritability, or mood swings
Depression or low motivation
You can learn more about “hidden” neurological and mood symptoms in
The Hidden Symptoms of Gluten Sensitivity.
Joint pain or stiffness
Muscle aches and pains
Chronic fatigue or feeling “wiped out” after eating
Numbness, tingling, or strange nerve sensations
Chronic rashes, hives, or eczema
Itchy bumps or blistering rashes
Acne, rosacea, or unexplained skin inflammation
Frequent infections or slow healing
Canker sores or mouth ulcers
Enamel defects
Gum inflammation or bleeding
Dry mouth or bad breath
To explore this in detail, see Oral Health Problems and Gluten.
Unexplained iron deficiency or anemia
Hormonal imbalance, PMS, or fertility issues
Unexplained weight gain or weight loss
Autoimmune diagnoses (thyroid disease, joint problems, etc.)
If you recognize yourself in several of these categories, especially across multiple body systems, gluten intolerance becomes much more likely – and taking the gluten sensitivity quiz is an important next step.
Genetic testing is the gold standard for gluten sensitivity testing. Unfortunately, many doctors still use antiquated and inaccurate gluten sensitivity tests. Examples of these gluten sensitivity tests include:
Genetic testing is available here.
When most people ask their doctor, “How do I test for gluten intolerance?”, they are typically only offered tests that look for celiac disease. Medical tests commonly used in this case are:
Tissue transglutaminase (tTG) antibodies
Endomysial antibodies (EMA)
Deamidated gliadin peptide antibodies (DGP)
Intestinal biopsy
These tests can be very helpful for diagnosing celiac disease, but they are not ideal when trying to detect non-celiac gluten sensitivity, and they can produce false negatives even in patients with serious gluten-related problems.
If you want more background on conventional celiac diagnosis, see the
Celiac Disease Test article.
A more complete testing strategy looks like this:
Blood tests (tTG, EMA, DGP) and, in some cases, intestinal biopsy are used to diagnose celiac disease.
A negative celiac test does not rule out gluten intolerance. It simply means you may not meet the strict criteria for celiac disease.
Genetic testing looks at specific genes (like HLA-DQ variants) associated with gluten sensitivity and celiac disease. If you carry certain gene patterns, your immune system is more likely to react negatively to gluten.
Genetics don’t change over time, so this test only needs to be done once.
A positive genetic pattern suggests you should take gluten very seriously – even if your blood tests and biopsy are normal.
**Note: Gluten Free Society offers specialized, at-home
Genetic Testing for Gluten Sensitivity and Celiac Disease
to help you see whether gluten is a likely root cause of your symptoms.
Symptom-based tools like the quiz on this page and the Gluten Intolerance Symptoms Checklist can help you identify patterns that strongly suggest gluten involvement. They are not a formal diagnosis, but they can:
Reveal symptom clusters you may have overlooked
Give you an intelligently structured way to identify gluten-symptom relationships, and make diet changes that could improve your health.
Help you decide whether it’s worth pursuing genetic testing and a strict gluten-free trial.
For a more in depth educational dive, you can also review:
For many people, another option to “test” for a gluten reaction at home is to perform a diet elimination/re-challenge. To do this, take the following steps:
Strictly eliminate all gluten for a period of two months.
Track changes in symptoms
Carefully reintroduce gluten while monitoring for reactions
This approach must be done carefully and 100% gluten free during the elimination phase. There are drawbacks to an elimination diet’s accuracy. The most common include:
For more on how long gluten can linger in the body, see
How Long Does Gluten Stay In Your System?.
You can start gathering powerful information about your body’s relationship with gluten without leaving your home.
Answer each question honestly based on your current symptoms and medical history.
How to interpret your quiz:
If you check only a few mild symptoms, gluten intolerance is still possible but less likely.
If you check many symptoms, especially across multiple systems (gut, brain, skin, joints), gluten intolerance becomes much more likely, and further action may be warranted.
For 2 months, track:
What you eat (especially gluten-containing vs. gluten-free meals)
Your daily symptoms: GI, energy, mood, pain, skin, sleep, etc.
Timing (e.g., “bloating 1–2 hours after pasta,” “brain fog next morning after pizza”)
Patterns often emerge quickly when you write things down.
For at least 60 days remove the following foods from your diet:
Wheat, barley, rye, spelt, and many oats
Bread, pasta, cereal, crackers, cookies, pastries, and most baked goods
Breaded and fried foods
Sauces, gravies, soups, and processed foods that may contain hidden gluten
If you need practical help with food choices, recipes, and swaps, check out:
Be vigilant about:
Cross-contamination (shared toasters, cutting boards, fryers)
Medications and supplements containing gluten-based fillers
After a strict elimination period, ask:
Has my digestion improved?
Am I thinking more clearly?
Do I have less joint pain or fewer headaches?
Is my energy more stable?
If you see meaningful improvements, that’s a strong clue that gluten was playing a role.
Some people choose to reintroduce gluten once to confirm their suspicion:
Under guidance, eat a gluten-containing meal.
Monitor symptoms for 24–72 hours.
If symptoms rapidly return or worsen, it strongly supports gluten intolerance.
**Important: If you have known celiac disease, severe reactions, or significant autoimmune disease, do not reintroduce gluten without discussing the risks with a qualified practitioner.
If your quiz results and symptom patterns point strongly toward gluten intolerance, consider the following next steps:
Gluten intolerance is not a fad. For many people, even small amounts of gluten (20 parts per million or less) can:
Trigger inflammation
Set off autoimmune reactions
Damage the gut, brain, and other tissues
What this means:
No “cheating” on weekends or vacations
Reading labels carefully
Learning to cook and eat in a way that supports your long-term health
Check out our gluten free recipe database to help with meal planning.
Gluten can hide in:
Sauces, gravies, and salad dressings
Processed meats
Candy and snacks
“Gluten-free” foods that are cross-contaminated
Medications and supplements
More in depth information on these topics can be found in the following article: What Foods Contain Gluten? Use This Ultimate List
Many people with gluten intolerance also have:
Leaky gut (intestinal hyperpermeability)
Imbalanced gut flora
Nutrient deficiencies (iron, B-vitamins, vitamin D, magnesium, etc.)
A comprehensive and functional approach to going gluten free to maximize healing includes:
A nutrient-dense, whole-food diet
Testing for nutritional deficiencies and strategic supplementation where needed
For more in depth information read our comprehensive nutritional supplement guide
Testing for nutritional deficiencies is also an option. Gluten Free Society offers Intracellular Nutrient Analysis (INA). This simple blood test is an advanced way to assess nutritional status and customize diet change and supplementation.
Gluten intolerance can be linked to many other conditions:
Thyroid disease (Hashimoto’s, Graves’)
Joint and connective tissue disorders
Neurological and psychiatric conditions
Skin autoimmune conditions
For a broader overview, see Gluten and the Autoimmune Disease Spectrum.
If you already have an autoimmune diagnosis or a strong family history, taking gluten seriously becomes even more important. Going gluten free may help your body heal and repair from other forms of autoimmune disease beyond celiac.
If you want a clear, black and white answer about your genetic risk:
Genetic testing can reveal whether your immune system is likely to react to gluten.
When combined with your history, quiz results, and response to gluten-free living, this can give you the confidence you need to commit fully.
You can learn more or order a kit here:
Genetic Testing For Gluten Sensitivity and Celiac Disease.
Common early signs include:
Bloating, gas, or abdominal pain after eating gluten
Brain fog, fatigue, or headaches
Joint or muscle pain without a clear cause
Skin rashes or eczema that come and go
Mood changes, anxiety, or irritability
For an expanded checklist, see the
Gluten Intolerance Symptoms Checklist.
Yes. Celiac disease is only one form of gluten-related illness. You can have negative celiac blood tests and biopsy and still have non-celiac gluten sensitivity (NCGS).
To understand the difference, review:
It varies. Some people react within minutes to hours, while others notice symptoms the next day or even later (especially neurological, skin, or joint symptoms). That’s why journaling is so important.
You can read more here:
How Long Does Gluten Stay In Your System?.
No.
A wheat allergy is an IgE-mediated allergic response and can cause immediate reactions like hives, swelling, or trouble breathing.
Celiac disease is an autoimmune condition with intestinal damage.
Non-celiac gluten sensitivity is a broader immune/inflammatory reaction to gluten that can affect many systems without classic allergy or biopsy findings.
For a comprehensive breakdown on the differences between wheat allergy, celiac disease, and gluten intolerance, check out our ultimate guide.
Lab testing can be helpful, especially if you suspect celiac disease or want genetic clarity. However, many people:
Take the symptom-based quiz, to determine whether going gluten free may be helpful.
Do a strict gluten-free trial, and see such dramatic improvements that they choose to stay gluten free even without further testing.
Ideally, work with a practitioner who understands functional medicine and gluten-related disorders to guide you.
For many gluten-sensitive individuals, even small exposures can:
Reactivate inflammation
Trigger symptoms
Set back healing progress
If you’re serious about healing, it’s best to avoid gluten completely, not just “most of the time.”
Yes. Children can experience:
Behavioral issues, ADHD-like symptoms
Belly pain and GI distress
Poor growth or picky eating
Skin rashes and sleep problems
If your child has multiple unexplained symptoms, a gluten-focused evaluation and medical follow-up may be warranted. Learn more about how gluten can affect babies and children here.
If you’re asking, “Am I gluten intolerant?”, it most likely means that your body is already sending you clear messages that something is wrong. By using the gluten quiz and tools guidelines listed above, you can determine if going gluten free is right for you. In summary, implement
**This information is for educational purposes only and is not a substitute for medical advice.
Work with a qualified healthcare professional – ideally one trained in functional medicine and gluten-related disorders – before making major changes to your diet, medications, or supplements.
2 Responses
Please access whether I am gluten sensitive. I’m 72 years young and have always has issues described in your test questions (on and off through out my life). Thank you so much Dr Osborne for you devoted dedication to humanity. We Applaud you!!!!!!! Wish you had a clinic in MO or KS.
Dr Osborne I have learned so much in the past month while binging on all of your YouTube presentations. I am desperately attempting to heal very painful hips so I seek out every bit of information that I can possibly find . I deeply fear replacement surgery . .I am going off gluten and veggies etc high in lectins to see what happens within my hip joints , finger joints ,one shoulder and one knee.I just ordered your book on Amazon and it should arrive today .Thankyou from my heart ❤️ You Rock👏🫶