Gluten stays in your system for one to two days. After that, any undigested gluten that remains in your body is excreted along with other waste products. That doesn't necessarily mean that you will feel 100% better once that happens, though.
Fatigue and bloating caused by gluten intolerance, for example, can take days to weeks to resolve. More serious issues like small intestine damage often seen in celiac disease can take months—even if you have followed a gluten-free diet since your last exposure.
This article looks at the symptoms of gluten exposure and how long it takes to start feeling better after you've adopted a gluten-free diet. It also offers some suggestions on how to spot hidden gluten in your food.
Who Should Avoid Gluten?
Anyone diagnosed with celiac disease, gluten intolerance, or a wheat allergy should avoid gluten.The protein is found in wheat, rye, barley, and triticale (a wheat/rye hybrid).
But if you think you might have celiac disease or gluten intolerance, it is important to see a healthcare provider before you eliminate gluten from your diet.
Adopting a gluten-free diet reduces gluten antibodies, the markers the blood test for celiac disease looks for. With that, you may get a false-negative result. This makes it much harder for your healthcare provider to diagnose the condition, if you have it.
If gluten intolerance is suspected, you will need to adopt a gluten-free diet under the guidance of your healthcare provider. During the first six weeks, your healthcare provider will perform blood and skin tests to rule out other health conditions that might be causing your symptoms.
What Are the Symptoms of a Gluten Reaction?
You may experience a number of different symptoms after you eat gluten, depending on your underlying condition. Some of these symptoms are similar, which is why it's important to see your healthcare provider for a diagnosis.
Gluten Intolerance
Gluten intolerance can cause digestive symptoms as well as whole-body symptoms. These symptoms occur a few hours or days after you've eaten gluten and may include:
- Abdominal pain and bloating
- Diarrhea or constipation
- Nausea and vomiting
- Anemia
- Joint pain
- Fatigue
- Headache
- Skin rash
- Anxiety
- Depression
- Trouble concentrating
Gluten Allergy
Exposure to gluten when you have an allergy causes different symptoms from celiac disease or gluten intolerance, though there can be some overlap. These symptoms include:
- Sneezing and congestion
- Headache
- Trouble breathing
- Hives or a rash
- Nausea and vomiting
- Indigestion
- Diarrhea
- Stomach cramps
- Less commonly, anaphylaxis, a whole-body reaction that can be life-threatening
Celiac Disease
Celiac disease can cause symptoms that are similar to symptoms of gluten intolerance. However, these symptoms tend to be much more severe. They include:
- Gas and bloating
- Abdominal pain
- Diarrhea or constipation
- Nausea and vomiting
- Stools that are greasy, bulky, and have a foul odor
- Fatigue
- Joint or bone pain
- Depression or anxiety
- Headaches
- Problems with balance
Celiac Disease Symptoms
How Long Until Symptoms Improve?
Many people report digestive symptom improvement within a few days of dropping gluten.
Fatigue and brain fog often start getting better in the first week or two. This is a gradual process, though.
Why Am I So Hungry?
It's common to feel constantly hungry during your first several weeks without gluten. You may want to eat all the time. Your body hasn't been able to absorb food properly for a while. So once it can, it'll try to make up for the deficit. Your ravenous appetite should eventually calm down.
Other symptoms, such as the itchy rash dermatitis herpetiformis, may take much longer to clear up.
How to Spot Hidden Gluten
It's easy to make mistakes when first going gluten-free. Gluten is in many foods, some that you may not expect. So you have to get good at reading labels.
If you feel better after a few days but then symptoms come back, it could be from hidden gluten.
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Unfortunately, it's normal for your reactions to gluten—even a tiny bit of it—to get worse once you've gone gluten-free. You'll need to guard against gluten cross-contamination at all times.
That may be difficult at first. But it should be second nature before long.
Gluten By Other Names
Unless a food is labeled gluten-free, be sure to read labels and check for the following sources of gluten:
- Wheat
- Wheat derivatives (wheatberries, spelt, farina, durum, graham, farro, emmer, semolina, khorasan wheat, einkorn wheat)
- Rye
- Barley
- Malt
- Brewer's yeast
- Triticale
- Wheat starch
Foods That Normally Contain Gluten
Common foods that contain gluten include:
- Baked goods, such as muffins, banana bread, and cookies
- Beer
- Bread
- Breading
- Cereal
- Crackers
- Croutons
- Flour tortillas
- Granola
- Pancakes, waffles, crepes, and biscuits
- Pasta
- Pastries, such as pie, donuts, and rolls
This is just a sample list. Gluten is in many more foods. It is necessary to read food labels for all foods until you feel comfortable choosing gluten-free products.
Summary
Your celiac symptoms will likely resolve at different rates when you go gluten-free. Digestive symptoms usually get better first. Next are fatigue and thinking problems. A rash and other symptoms may last much longer.
Symptoms of gluten exposure vary depending on the underlying cause. You may experience a number of different symptoms from gastrointestinal problems to whole-body symptoms.
If you have celiac disease, gluten intolerance, or a wheat allergy, it is important to read labels for gluten-containing ingredients. These can go by many names.
Frequently Asked Questions
How long does it take to see results from a gluten-free diet?
Symptoms may start to improve in days or weeks after starting a gluten-free diet. If you have a dermatitis herpetiformis rash, it'll likely take longer to improve—about six months to two years. Until then, your healthcare provider may prescribe medicine to help with the rash.
Are there any side effects of starting a gluten-free diet?
Yes, side effects are possible. If you're used to eating whole-wheat foods, a major source of fiber, one side effect may be constipation. Try eating other high-fiber foods, including fruits and vegetables, brown rice, and beans.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Johns Hopkins Medicine. Celiac disease.
Celiac Disease Foundation. Sources of gluten.
National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for celiac disease.
Harvard Medical School, Harvard Health Publishing. Going gluten-free just because? Here's what you need to know.
Additional Reading
Columbia University Medical Center, Celiac Disease Center. Diet.
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By Jane Anderson
Jane Anderson is a medical journalist and an expert in celiac disease, gluten sensitivity, and the gluten-free diet.
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