What is gluten intolerance and how can it be managed?

Digestive discomfort after a meal can be frustrating – and for many people, it’s a mystery. From bloating and stomach cramps to fatigue and changes in bowel habits, these symptoms often seem to appear without warning. If you’ve noticed they tend to strike after eating bread, pasta or other wheat-based foods, you may have wondered whether gluten is the culprit… But the picture is rarely straightforward.

Gluten intolerance is a commonly used term for symptoms that some people experience after eating foods containing gluten or wheat despite not having coeliac disease or a wheat allergy.¹ “Healthcare professionals may refer to this as non-coeliac gluten sensitivity (NCGS),” says Molly. “Although there is no single test to diagnose it and researchers are still working to understand its underlying cause.”¹

Although the symptoms can overlap, these conditions aren’t the same.

Symptoms of gluten intolerance can vary considerably from person to person.¹⁰ Symptoms may develop several hours after eating gluten-containing foods, making it difficult to identify the trigger.¹¹ “Symptoms of gluten intolerance can overlap with coeliac disease, irritable bowel syndrome (IBS) and other digestive conditions,” says Molly. “So professional assessments are recommended.” Common symptoms of gluten intolerance include:

If coeliac disease and wheat allergy have been ruled out, managing gluten intolerance often involves identifying personal trigger foods and working with a healthcare professional to develop a suitable eating plan. Here’s some tips...

If you’re wondering what foods contain gluten, it’s important to know that gluten can appear in both obvious and less obvious products. “Not everyone who experiences symptoms after eating wheat is necessarily reacting to gluten itself,” says Molly. “New research suggests that other naturally occurring components of wheat, such as fructans, may contribute to symptoms in some individuals – highlighting the importance of personalised assessment rather than self-diagnosis.”¹³ Common sources of gluten include:¹⁴

Many nutritious foods are naturally gluten free and can form part of a healthy, balanced diet. These include:¹⁵ 

Speak to your GP if you experience ongoing digestive symptoms or suspect gluten may be contributing to your symptoms. “It's best not to remove gluten from your diet before you've been tested for coeliac disease,” says Molly. “Starting a gluten-free diet too early can affect test results and delay an accurate diagnosis.”³ Many symptoms linked to gluten can also be caused by other conditions, so it's important to see your GP for the right tests and diagnosis. Medical advice is particularly important if you have:

Gluten intolerance can cause a wide range of symptoms, from bloating and digestive discomfort to fatigue and headaches. However, similar symptoms can also occur with coeliac disease, wheat allergy and digestive conditions so it’s important to speak to a healthcare professional. If you suspect gluten may be affecting your health, seek medical advice before making dietary changes.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.