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Writer's pictureJaime Heer, FNTP, RWS

Beginner's Guide to Going Gluten-Free

Going gluten-free can feel overwhelming at first, but with the right information and tools, it can be a smooth transition that brings incredible benefits to your health.


Gluten, a protein found in wheat, barley, and rye, has been shown to exacerbate conditions like leaky gut syndrome, chronic inflammation, and other health issues, particularly in individuals who are sensitive to it. Eliminating gluten is worth considering if you struggle with digestive discomfort (acid reflux, bloating, gas, diarrhea, or constipation), allergies, skin issues, joint pain, autoimmune disorders, thyroid conditions, or other conditions caused by systemic inflammation.


Let’s explore why going gluten-free (even temporarily) can be a powerful tool for improving your overall health and how to make the shift effectively.


Why Gluten Can Be a Problem

Gluten, particularly in modern wheat (often referred to as dwarf wheat), is not the same as the grains consumed by our ancestors. Today’s wheat is often genetically modified or hybridized for higher yields, which has increased its gluten content and reduced its nutritional value. Additionally, gluten-containing crops are frequently sprayed with glyphosate, a pesticide linked to gut microbiome disturbances and inflammation.


For some, gluten triggers the release of zonulin, a protein that regulates the tight junctions in the intestinal lining. High zonulin levels can increase intestinal permeability, allowing toxins, undigested food particles, and microbes to enter the bloodstream, resulting in systemic inflammation—a condition often referred to as leaky gut syndrome. This process has been linked to autoimmune diseases, digestive issues, chronic fatigue, skin problems and many other common symptoms.


Also, many processed gluten-containing foods are stripped of nutrients and loaded with additives, preservatives, and pesticides which further harm gut health and drive inflammation.


A Temporary Gluten-Free Period for Healing


Going gluten-free for at least 30 to 90 days can give your gut lining the chance to heal. This approach focuses on reducing inflammation, allowing the intestinal cells to repair and strengthening the gut barrier. During this time, prioritize nutrient-dense, anti-inflammatory foods such as organic vegetables, high-quality proteins, healthy fats, and fermented foods to support a balanced microbiome.


Reintroducing Ancient Grains

After this healing period, some individuals may tolerate small amounts of ancient grains, such as spelt, einkorn, or kamut. These grains are less processed and often contain lower levels of gluten compared to modern wheat. They can be an excellent source of complex carbohydrates, fiber, and essential nutrients.

However, it’s crucial to:

  1. Choose Organic: Avoid grains exposed to harmful pesticides like glyphosate.

  2. Monitor Your Body’s Response: Reintroduce ancient grains slowly and track any symptoms.

  3. Continue to Avoid Processed Gluten: Stay away from highly refined products like white bread and pastries, which are stripped of nutrients and often loaded with additives.


Common Foods Containing Gluten

Obvious Sources:

  • Bread, rolls, bagels, and pastries.

  • Pasta and noodles (wheat-based).

  • Cereals made with wheat, barley, or rye.

  • Crackers and pretzels.

  • Cakes, cookies, and pies.

  • Beer (made from barley).


Hidden Sources:

  • Soy sauce (contains wheat).

  • Salad dressings and marinades (may use wheat-based thickeners).

  • Processed meats like sausages or deli meat (often use gluten as a filler).

  • Soups and sauces (thickened with wheat flour).

  • Snack bars, granola, and protein bars (may include gluten-based binders).


This is why reading ingredient labels is critical when going gluten-free. Words like “malt,” “hydrolyzed wheat protein,” or “modified food starch” are common indicators of gluten.



Healthy Food Swaps for a Gluten-Free Lifestyle

Going gluten-free doesn’t mean giving up your favorite foods—it’s about finding healthier alternatives. Here are some easy swaps:


Breads and Wraps:

  • Use gluten-free bread (look for brands without junk ingredients, added sugars or fillers).

  • Swap tortillas with cassava, coconut, or almond flour wraps.


Pasta:

  • Replace wheat-based pasta with zucchini noodles, spaghetti squash, or gluten-free options like chickpea, brown rice, or quinoa pasta.


Flours:

  • Substitute regular flour with almond flour, garbonzo bean, tigernut or coconut flour for arrowroot starch for baking.


Snacks:

  • Trade crackers for crunchy sliced veggies, rice cakes or seed crackers.


Thickeners:

  • Use coconut cream, arrowroot powder or tapioca starch instead of wheat-based thickeners in soups and sauces.


Soy Sauce:

  • Swap for tamari or coconut aminos, which are naturally gluten-free.


Avoid eating a lot of packaged "gluten-free" products as these can be just as inflammatory as other processed wheat products. Instead focus on using whole food alternatives like the ones listed above.


Click below for my Approved Pre-packaged Product Guide:






Tips for Success

  1. Plan Ahead:

    • Stock your pantry with gluten-free staples and keep healthy snacks on hand to avoid temptation.


  2. Cook at Home as often as possible:

    • Homemade meals give you full control over ingredients and help avoid cross-contamination.


  3. Focus on whole foods:

    • Focus on naturally gluten-free foods like fresh vegetables, fruits, quality proteins, and healthy fats.


    Be Patient:

  4. It takes time to adjust and notice the benefits, but many people report less bloating, improved energy, and clearer skin within weeks of cutting out gluten.


Eliminating gluten (at least temporarily) can be transformative for reducing inflammation, clearing your skin, easing allergies, and boosting overall health. While gluten isn’t inherently bad for everyone, its modern forms and overconsumption can be particularly problematic for individuals with digestive issues or autoimmune conditions. A temporary gluten-free period allows you to reduce inflammation, heal your gut, and feel your best.


By understanding hidden sources of gluten and embracing simple swaps, you’ll make the transition smoother while setting yourself up for long-term success. Afterward, you may consider reintroducing ancient grains, which offer nutrient-dense source of complex carbs. Just be mindful to prioritize minimally processed, organic options to avoid the potential inflammatory effects of modern gluten.



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