🌾 Why Am I Still Feeling Bad on a Gluten Free Diet?

You’ve gone gluten free… but you still feel off

You cut out gluten. You check every label. Yet you still feel bloated, tired, or foggy.

You’re not alone. Many people with coeliac disease or gluten sensitivity struggle with lingering symptoms. Let’s look at the most common reasons why and what can help.

Hidden gluten

Gluten hides in surprising places.

Soy sauce, gravy granules, salad dressings, and spice blends often contain gluten.

Even medicines and vitamins sometimes use wheat starch as a filler.

Always double-check every product, even ones that look safe.

Cross contamination

Even a crumb can make a difference.

Shared fryers, grills, toasters, or utensils are common causes of accidental gluten exposure.

If you live with others who eat gluten, use colour-coded utensils and store your food separately.

Other food sensitivities

Sometimes gluten isn’t the only trigger.

Lactose intolerance, FODMAP sensitivities, or yeast reactions can cause similar symptoms.

Keep a food and symptom diary. You may start to see patterns.

Gut healing takes time

If you have coeliac disease, your gut may still be healing.

It can take months, or even years, for your small intestine to recover fully.

During this time, nutrient absorption might be low.

Focus on nourishing, whole foods and consider talking to a dietitian about gentle supplements.

A different issue altogether

Sometimes symptoms come from something else, like IBS, thyroid imbalance, or bacterial overgrowth (SIBO).

If you’ve been gluten free for a while but still feel unwell, it’s worth speaking to your GP or a gastroenterologist.

How to move forward

• Keep a simple food and symptom diary

  
  
  
  

• Review sauces, condiments, and seasonings for hidden gluten

  
  
  
  

• Avoid shared cookware and fryers

  
  
  
  

• Eat whole, fresh foods

  
  
  
  

• Get medical review if symptoms persist

  
  
  
  

The takeaway

A gluten-free diet is vital for many people, but it’s not a quick fix.

If you still feel bad, there’s a reason and it can be found.

Be patient with your body. Healing takes time, but you will get there.