Gluten-free options are becoming increasingly more available on menus and grocery store shelves. As we begin to better understand gluten sensitivities, we are learning what clues to look for – and what symptoms to anticipate – when gluten is causing problems in the digestive tract.
While most people associate gluten intolerance with an upset stomach, there are many other symptoms caused by this sometimes problematic protein. One of the lesser known symptoms? Fatigue.
For Some, Gluten Causes Fatigue
Found in wheat, barley, rye and other grains, gluten is a protein that can cause concerns for certain individuals. Whether it’s a slight sensitivity with minor symptoms or a serious autoimmune response classified as celiac disease, gluten-induced symptoms can fall within a large range of severity.
Research shows that up to 82% of individuals diagnosed with celiac disease report feeling fatigued. While some of these cases may be linked to malnutrition and/or anemia, researchers note that fatigue is also reported in people with gluten sensitivities that do not have celiac disease.
In other words, there is reason to believe that gluten itself is linked with tiredness – and everything that comes with it, like brain fog, difficulty focusing and insomnia.
Why Does Gluten Make You Tired?
One theory is that individuals with a gluten sensitivity are not able to process a certain carbohydrate found in many gluten-rich foods, causing food to get backed up in the gut and ferment. Another theory is that wheat damages the lining of the digestive tract, allowing bacteria to leak into the bloodstream or liver. Research is underway to establish a more complete understanding of gluten intolerance overall.
Tired, Gassy & More – Common Symptoms of Gluten Sensitivity
While researchers are still trying to pinpoint how exactly gluten may be linked to fatigue, what they do know is that fatigue is just one of many symptoms that can be caused by gluten.
Tummy issues (gas, bloating, constipation, diarrhea), cognitive issues (depression, brain fog, anxiety), and musculoskeletal issues (joint pain, headache, abdominal pain) have all been reported by individuals with gluten intolerance.
Can a Gluten-Free Diet Help?
Every gluten sensitivity is different, with some experiencing minor bloating as their only symptom while others experience the full spectrum of symptoms, including fatigue, headaches and joint pain. Removing gluten from the diet can be a great way to better understand your body and identify whether gluten may be the cause of certain symptoms like fatigue.
With that said, a gluten-free diet may not be right for everyone. Those committed to a gluten-free diet are at a higher risk of developing nutritional deficiencies (due to an insufficient amount of fiber) and hyperglycemia.
The risks of going gluten-free may not be worth it for those with very minor gluten sensitivity symptoms. However, working with a dietitian may help you design a functional meal plan that isn’t missing out on essential nutrients.
How to Manage Fatigue from Gluten
Feeling fatigued from gluten? These tips can help you manage.
- Drink more water.
- Eat smaller meals.
- Consider an L-carnitine supplement.
- Stay organized with a schedule – and stick to it.
- Keep moving with casual cardio.
