I grew up with signs and symptoms of celiac disease that persisted into adulthood. In this post, I’ll explain why gluten is off the plate for me—and why it may need to be off yours too if you’re struggling with inflammation, gut issues, or autoimmune symptoms.
This post kicks off a new series in the Anti-Inflammatory Rainbow Diet™. We’ll take a closer look at six foods—including gluten—that often fly under the radar but play a major role in gut damage, chronic inflammation, and immune dysfunction. Naturally, ultra-processed foods are already off the plate—I hit those pretty hard in God’s Prescription. Now it’s time to spotlight the hidden culprits many still consider “healthy.”
Like many people, I thought wheat was good for me—and that whole wheat was even better. But the wheat in today’s food system has changed dramatically. Thus, for many people, it’s quietly wreaking havoc on their health.
Wait! Isn’t Gluten Healthy?
As part of whole grains rich in nutrients and fiber, gluten is often assumed to be healthy. Gluten is a specific group of proteins found primarily in wheat (including varieties like spelt, kamut, farro, and durum), barley, rye, and their derivatives or hybrids such as triticale. Unfortunately, oats are often cross-contaminated by shared farming or processing equipment. Most other grains—like rice, corn, quinoa, and millet—are naturally gluten-free.
I used to believe whole wheat was a superfood. It was unprocessed, full of fiber, and praised by nutrition guidelines. I even ground my own wheat berries and baked homemade whole wheat bread. Since gluten is what gives bread its elasticity, I assumed it must be good too.
But then came a moment that made me question everything. My grandfather was a wheat farmer, and one year I asked my dad to bring me back a bag of wheat from the harvest. He replied, “You don’t want Grandpa’s wheat—with all the crap he sprays on it.” That moment stuck with me. Did people really think those chemicals were washed off or just disappeared before reaching our plates?
When grains like wheat are refined, the bran and germ are stripped away, removing much of the fiber, B vitamins, iron, magnesium, antioxidants, and healthy fats—nutrients that are concentrated in the parts discarded during refining. What’s left is a product with less nutritional value, less fiber, and a higher glycemic impact.
Whole grains can help support blood sugar balance and gut health. However, research by Dr. Alessio Fasano has shown that wheat gluten can be problematic in everyone, not just those with celiac disease.
So, while some whole grains can be a healthy choice for some people, the reality is more complicated—especially when it comes to gluten and inflammation.
Why Do So Many People Struggle with Gluten?
In some people, gluten quietly fuels inflammation behind the scenes without immediate or noticeable issues. Others experience gut discomfort, fatigue, joint pain, brain fog, and skin problems. This isn’t just anecdotal. Studies have documented a growing number of people with non-celiac gluten sensitivity, reacting to gluten without positive celiac markers.
It turns out the type of gluten in modern wheat, the amount we consume, and how our bodies process it all matter more than the food marketing slogans would have us believe.
Gluten increases a protein called zonulin, which regulates intestinal permeability. When zonulin levels rise, the tight junctions in the gut lining loosen, allowing particles to escape into the bloodstream—a condition commonly known as leaky gut. Once foreign proteins and bacteria cross this gut barrier, the immune system mounts an inflammatory response.
For some, gluten also contributes to cross-reactivity, where the immune system confuses gluten with tissues like those in the thyroid. This can be especially problematic for people with autoimmune conditions like Hashimoto’s thyroiditis. Even those who don’t have celiac disease may still feel better when they reduce gluten exposure—particularly because of how it affects the gut, immune system, and inflammation over time.
What Changed to Make Gluten a Problem Now?
Modern wheat is not just hybridized and sometimes genetically modified—it’s chemically treated. Like my grandfather, many farmers use pesticides and herbicides on their crops. A key concern is the use of glyphosate, the active ingredient in Roundup®, which is often sprayed just before harvest to dry the crops more evenly. While glyphosate isn’t gluten, it’s been shown to disrupt the gut microbiome and may compound the intestinal effects of gluten itself.
Gluten also shows up in more foods than ever. Thanks to ultra-processed food production, it’s a staple in soups, sauces, snacks, dressings, and even supplements. In today’s food system, gluten exposure is higher and more constant than ever before, and it’s coming from wheat that’s dramatically different from the grains our ancestors—or even Jesus—ate.
But Isn’t Sourdough or Sprouted Wheat Healthy?
Many people assume that sourdough or sprouted grains are healthier—and in some ways, they are. Both traditional methods can improve nutrient availability and digestion. But when it comes to gluten and inflammation, these benefits don’t tell the full story.
Fermentation
Traditional sourdough fermentation breaks down some of the starches and anti-nutrients (like phytic acid), making the bread easier to digest and increasing mineral bioavailability.
It’s possible that in biblical times, grains fermented naturally during storage—especially in warm, humid environments. Without modern preservatives or sealed storage, spontaneous fermentation may have been more common, potentially altering the gluten structure and reducing its impact on gut inflammation.
In specialized lab conditions, long fermentation with select bacteria can reduce gluten’s ability to trigger immune reactions. However, typical sourdough fermentation does not reliably remove gluten, and most commercial sourdough still contains levels well above what’s safe for someone with celiac disease.
Sprouting
Sprouting—allowing grains to germinate before cooking or milling—can enhance digestibility and nutrition. It increases certain vitamins (like C, E, and B-complex), boosts antioxidant levels, and reduces anti-nutrients like phytic acid, which can interfere with mineral absorption. It also activates enzymes like amylase and protease, which begin breaking down starches and proteins, potentially making sprouted grains easier on the digestive system.
However, sprouting does not eliminate gluten. Proteases may partially break gluten into smaller peptides, but the fragments that trigger an immune response in celiac disease remain. Studies confirm that sprouted wheat retains significant gluten levels and is not safe for those with celiac or gluten-triggered autoimmune conditions.
Why AIRD™ Leaves Them Out
Even if someone with gluten sensitivity feels fine eating sourdough or sprouted wheat, the immune system may still be reacting—especially in autoimmune conditions. Gut damage can occur silently, without digestive symptoms.
Neither sourdough nor sprouted bread is considered gluten-free unless explicitly processed and tested to meet safety standards (under 20 ppm in the U.S.). And both still come from modern wheat, which is hybridized or genetically modified, often chemically treated, and more inflammatory than its ancient counterparts.
Therefore, to minimize inflammation and support gut healing, the Anti-Inflammatory Rainbow Diet™ excludes all forms of wheat, barley, rye, and oats unless certified gluten-free.
Nourishing Smart Swaps for Gluten
Going gluten-free isn’t just about removing wheat—it’s about replacing it with nutrient-dense, gut-friendly alternatives. One of the most common mistakes is swapping wheat for highly processed gluten-free products, many of which have a higher glycemic index, lower fiber content, and fewer nutrients than their wheat-based counterparts.
For most Americans, wheat is the primary source of dietary fiber. Removing it without replacing that fiber can backfire. Instead of reaching for gluten-free crackers or bread made from refined starches, focus on whole foods like vegetables, fruits, nuts, seeds, legumes, and naturally gluten-free whole grains.
Some of the best whole-food gluten-free grains include:
-
- Quinoa
- Millet (including finger millet)
- Sorghum
- Amaranth
- Teff
- Brown rice
- Gluten-free oats
- Buckwheat (not technically a grain, but a great option)
Personally, I’ve never been a big bread-eater, so this transition away from wheat wasn’t difficult for me. I prefer baking with nut- and root-based flours, and I lean toward gluten-free products that are made with real ingredients I recognize.
Here are some of my go-to gluten-free staples:
-
- Bread: Homemade gluten-free sourdough or my grain-free bread.
- Pasta: Organic chickpea pasta, which I get at Thrive Market, or Cappello’s almond flour pasta
- Tortillas: Organic corn tortillas or Sieté’s almond flour version
- Flour: Bob’s Red Mill 1-to-1 Baking Flour (with xanthan gum) or their All-Purpose Baking Flour (requires xanthan gum, but higher in protein and fiber). I occasionally use cassava flour or almond flour, though almond flour often requires more adaptation.
I specify organic for chickpea pasta due to the high pesticide residues found in conventional brands, and for corn tortillas to avoid GMOs. While I’d prefer not to use gums, sometimes there’s now getting around them in gluten-free baking.
These swaps don’t just avoid gluten—they help support the anti-inflammatory, whole-food foundation of the AIRD™.
Practical Tips for Eliminating Gluten
Eliminating gluten may feel overwhelming at first—especially when it’s hidden in everything from salad dressings to supplements. However, here’s some good news: there is no gluten in fruits, vegetables, nuts, seeds, berries, meat, fish, or poultry. When you focus on whole foods and follow a few simple strategies, the process becomes much more manageable.
1. Read Labels Like a Detective
Gluten isn’t always obvious. It can show up in ingredients like malt, natural flavors, modified food starch, soy sauce, and hydrolyzed vegetable protein. Look for clear “gluten-free” labels on packaged foods, and when in doubt, skip it or research the brand.
Be especially careful with sauces and spice blends, which often contain gluten as a thickener or anti-caking agent. That’s one of the reasons I created my own Spice Cure blends—they’re 100% gluten-free, refined sugar-free, soy-free, additive-free, and made with organic ingredients, so you can season with confidence.
2. Plan Ahead When Eating Out
Don’t be afraid to ask questions at restaurants. If you can, call ahead and speak with a manager when it’s not a busy mealtime. Stick with simple meals like grilled meat, steamed vegetables, and rice or potatoes, and skip anything breaded, battered, or fried in shared oil. Many restaurants now offer gluten-free menus or accommodations. Apps like Find Me Gluten Free can help, too.
3. Stick with the AIRD™ Plate
This simple structure keeps meals balanced, anti-inflammatory, and deeply satisfying—without relying on bread or pasta.
Examples might include:
-
- Grilled chicken, roasted broccoli, and a baked sweet potato
- A hearty salad with leafy greens, raw veggies, avocado, seeds, and salmon
- A smoothie made with protein, leafy greens, berries, and flax or chia seeds
Batch cooking and meal prepping can also help you stay on track during busy weeks—so you’re never stuck wondering what to eat.
4. Expect Cravings—and Crowd Them Out
Cravings for bread or baked goods often hit hard in the early stages—especially if gluten was a staple in your diet. Gluten contains gluteomorphin, a compound that binds to opioid receptors in the brain. If you remove it cold turkey, you might even experience mild withdrawal symptoms.
Instead of just resisting, crowd out those cravings with nourishing options that offer similar textures or comfort. Craving something chewy? Try a baked sweet potato. Need a crunchy snack? Reach for nuts or seed crackers like these. I’ll be sharing one of my favorite homemade cracker recipes in my upcoming Gluten-Free Living Starter Guide, so stay tuned.
5. Focus on What You Can Enjoy
This isn’t about deprivation—it’s about healing and maintaining health. Gluten-free living opens the door to vibrant, colorful, nutrient-rich foods that may not have been part of your plate before. The more you focus on what you can eat—and how good you feel without gluten—the less you’ll miss it. Over time, your tastes will shift, and the cravings that once felt overwhelming will fade.
The Bigger Picture: Inflammation, Food Choices, and Stewardship
Gluten isn’t just a problem for digestion—it can cause inflammation throughout the body, mainly by affecting gut health. When gluten makes the gut more “leaky,” unwanted particles can pass into the bloodstream. This can trigger ongoing immune reactions that affect your skin, joints, mood, and metabolism.
It’s important to know that the wheat we eat today isn’t the same wheat God created. Over time, man’s attempts to hybridize, mass-produce, and chemically treat wheat have altered its structure and burdened our bodies. In trying to improve efficiency, we’ve unintentionally created a food that’s harder to digest and more likely to inflame.
This goes beyond biochemistry. Our daily food choices are acts of stewardship—a reflection of how we care for the body God designed. Choosing foods that support healing instead of harm honors that design. Ignoring early signs of dysfunction, we often end up treating symptoms instead of addressing the root cause.
Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.
(1 Corinthians 6:19-20 NIV)
Ready to Dig Deeper?
I’m working on a Gluten-Free Living Starter Guide packed with practical tools to make this transition easier—like a grocery list, hidden sources of gluten, safe brands, and more. When it’s ready, I’ll be sharing early access with my email community. If you’re not already on the list, now’s the perfect time to sign up.
And if you ever have questions about gluten, celiac disease, or how to navigate this journey, don’t hesitate to reach out—I’m here to help.