#34: I Thought It Was Gluten - But It Wasn’t: Other Triggers to Watch For

If you’ve ever been sure you got glutened – only to find out it was something else – you’re not alone. I’ve been there too.

Sometimes we do everything right, avoid all the gluten, and still end up with symptoms that feel just as bad. Today, I’m breaking down some of the most common non-gluten triggers that can mimic a gluten reaction.

I’ll share how I spotted my own hidden triggers, what you can do to track yours, and how to start feeling better faster. And at the end, I’ve got a bonus tip – the unexpected trigger I only discovered last year that changed my day-to-day life.

Let's Recap: Other Non-gluten Triggers to Watch For

When you've been diagnosed with celiac disease or gluten intolerance, you quickly become an expert at avoiding gluten. You read every label, ask detailed questions at restaurants, and maintain a strict gluten-free kitchen. But what happens when you're doing everything right and still experiencing symptoms that feel just like a gluten reaction? This frustrating scenario is more common than you might think, and it's something I've personally struggled with throughout my gluten-free journey.

Cross-Reactive Foods

Cross-reactive foods are among the most common non-gluten triggers for people with celiac disease or gluten sensitivity. These foods contain proteins similar enough to gluten that they can trigger comparable immune responses in sensitive individuals. Dairy, oats (even certified gluten-free ones), corn, and brown rice are frequent offenders.

In my case, oats cause severe brain fog and allergy flare-ups despite being technically gluten-free and safe for many celiacs. Corn affects me differently, causing constipation rather than the typical gluten symptoms—particularly green corn or corn on the cob, which makes me tired, stuffy, and gives me an itchy throat. These reactions weren't immediate or obvious until I systematically eliminated these foods for several weeks before reintroducing them one by one.

Other Common Intolerances

Beyond cross-reactive foods, other common intolerances can mimic gluten reactions. Soy was a major discovery for both my husband and me. While helping him through an elimination diet for pain management, I watched him experience dramatic brain fog after eating plain edamame beans. Curious, I tried some myself and woke up the next morning with severe digestive distress.

This explained why I sometimes reacted to Chinese food even when I was confident it was gluten-free—it was the soy all along! Similarly, I've found that peanuts (though not all nuts) trigger my dust mite allergies, and certain nightshades can cause symptoms nearly identical to my gluten reactions.

Non-Food Triggers

Non-food items represent another category of hidden triggers that often go overlooked. Products like lip balm, supplements, medications, Play-Doh (which contains wheat), lotions, and shampoos can contain gluten or other irritants. These can enter your system through ingestion or skin absorption.

For example, applying lotion after washing your hands and then eating finger foods can introduce small amounts of gluten or other problematic ingredients into your system. I've learned to be just as vigilant about checking my personal care products as I am about checking food labels.

The Role of Stress, Sleep, and Gut Health

Lifestyle factors like stress and lack of sleep significantly impact sensitivity and symptom severity. After just two or three nights of poor sleep, many of my gluten-like symptoms return, and my youngest child experiences similar digestive issues when sleep-deprived.

Sleep deprivation not only triggers symptoms but also makes actual gluten exposure hit harder and prolongs recovery time. Underlying health conditions such as leaky gut and histamine intolerance can also mimic celiac symptoms and make you more reactive to a wider range of foods. This highlights the importance of focusing on gut healing as part of managing celiac disease or gluten intolerance.

My Most Surprising Trigger

My most surprising discovery came just last year when I finally identified tomatoes as a major trigger for my digestive distress, allergy-like symptoms, and headaches. While I'd always known I couldn't tolerate raw tomatoes, I thought cooked tomatoes were safe. I had been blaming my reactions to homemade spaghetti sauce on cross-contamination or spices, when the culprit was the tomatoes themselves.

Eliminating them brought dramatic improvement. This experience reminded me that sometimes it's not gluten at all—removing gluten heals your gut enough to notice other sensitivities that were previously masked by your primary trigger.

Finding Relief Through Elimination

If you're experiencing persistent symptoms despite maintaining a strict gluten-free diet, I encourage you to consider these potential non-gluten triggers. Try an elimination diet (under medical supervision if necessary) for at least 2-4 weeks, then carefully reintroduce foods one at a time to identify your personal triggers.

While it might seem inconvenient to further restrict your diet, the relief from identifying and eliminating your specific triggers is well worth it. As I often remind myself when passing on ketchup with my fries, the peace of feeling well far outweighs the temporary sacrifice.