When I was first diagnosed with Lyme disease years ago, one of the recommendations I received was to avoid gluten. This meant eliminating gluten-containing grains like wheat, rye, and barley. Having already experimented with dietary restrictions, such as loosely cutting out refined sugar, I thought I had a good handle on this. But giving up bread? Pasta? Crackers? Dare I say bread... again? At the time, the idea seemed confusing, if not impossible to adopt. But I did. Over the years since, I’ve made it a priority to learn more about nourishing my body. Along the way, I’ve discovered just how much gluten—and other foods—can affect the gut, and consequently, the brain.
The Modern Gut Crisis
Leaky Gut and the Breakdown of the Gut Lining
There’s little doubt that modern living is damaging our gut health—both the lining of the gastrointestinal tract and the diversity of our gut microbiome. A compromised gut lining, often referred to as "leaky gut," occurs when the intestinal barrier becomes more permeable than normal. This allows harmful substances—such as toxins and undigested food particles—to pass through into the bloodstream.
Think of it like a coffee filter with holes. What should be contained in the gut leaks into the body, potentially leading to a variety of health issues, including:
Inflammation
Changes in gut flora
Gastrointestinal conditions like Celiac disease, Crohn's disease, and irritable bowel syndrome
Skin issues such as eczema and hives
Headaches
Fatigue
Joint pain
The Gut and Systemic Health
Research has shown that gastrointestinal dysfunction is linked to a wide range of health challenges, from irritable bowel syndrome (IBS) and reflux to more serious conditions like colorectal cancer and inflammatory bowel diseases (IBD) such as Crohn's and ulcerative colitis.
While many factors contribute to this gut damage—such as ultra-processed foods, chronic stress, antibiotics, anti-inflammatory drugs (like ibuprofen), poor sleep, low fiber intake, and environmental toxins—I want to focus on one major culprit: gluten.
Gluten, particularly in the context of processed wheat, has become a central factor in gut dysfunction. When combined with other harmful influences on gut health, this creates what I call a "perfect storm" that requires us to rethink how we approach long-term health and wellness.
The Rise of Wheat-Related Disorders
There has been a significant increase in wheat-related disorders, including Celiac disease and non-celiac gluten sensitivity (also known as wheat sensitivity). Celiac disease is an autoimmune response to gluten that can cause severe damage to the intestines. But even for people who don't have Celiac, non-celiac gluten sensitivity is becoming more prevalent, and its symptoms can range from:
Bloating
Abdominal pain
Diarrhea
Nausea
Reflux
Fatigue
Brain fog
Joint pain
Depression
To understand how gluten and gut health are connected, it’s helpful to take a deeper look at the gut lining and its function.
The Role of the Gut Lining
Tight Junctions and Gut Permeability
The gut lining is made up of tightly packed cells that are held together by tight junctions. These structures act as barriers, controlling what can pass from the intestines into the bloodstream. Tight junctions regulate the passage of substances, allowing only certain molecules to cross from the gut into the body, while keeping harmful substances out.
What should get through the gut lining? The following substances are normally absorbed into the bloodstream:
Nutrients
Amino acids (from proteins)
Simple sugars (from carbohydrates)
Fatty acids (from fats)
Vitamins and minerals (e.g., vitamins A, D, E, K, B vitamins, calcium, magnesium)
Water and electrolytes (sodium, potassium, etc.)
Small molecules
Peptides and small proteins (such as growth factors, enzymes, and hormones)
Short-chain fatty acids (SCFAs) (produced by gut bacteria during fiber fermentation, beneficial for gut health)
Gut microbiota-derived metabolites
Bile acids (important for fat digestion)
Microbial byproducts (beneficial for immunity and metabolism)
Immune-related cells and molecules
Tolerogenic cells (help maintain tolerance to harmless substances)
Antibodies (defend against pathogens)
Hormones and signaling molecules
Gut hormones (e.g., ghrelin, leptin, and insulin that regulate digestion and metabolism)
Zonulin and Gut Permeability
One key regulator of the gut lining is zonulin, a protein that controls the tightening and loosening of tight junctions. When zonulin levels rise, these junctions loosen, leading to increased gut permeability. This is a hallmark of leaky gut. The protein component of gluten, gliadin, has been shown to stimulate zonulin release, contributing to gut permeability.
This breach in the intestinal barrier can trigger inflammation, which is linked to various chronic conditions, including autoimmune diseases, metabolic dysfunction, and even mental health disorders like anxiety.
The Gut-Brain Connection
The communication between the gut and the brain is known as the gut-brain axis. This pathway allows the gut to influence the brain and vice versa through neural, hormonal, and immune signals. Chronic inflammation in the gut can disrupt this communication and impact mood regulation, as seen with inflammatory cytokines like IL-6, which reduce the availability of tryptophan, the precursor to serotonin. Reduced serotonin is linked to mood disorders like anxiety and depression.
In fact, research shows that people with anxiety disorders often have altered gut microbiota, increased intestinal permeability, and elevated systemic inflammation—all of which can exacerbate symptoms of anxiety.
The Role of Modern Gluten in Gut Health
Modern wheat and gluten-containing foods often include added sugars, preservatives, and emulsifiers, all of which can further disrupt gut microbiota and promote intestinal permeability. Additionally, the widespread use of glyphosate—a herbicide used on many crops—has been shown to harm the gut microbiome, compounding the effects of gluten on gut health.
This combination of factors—higher wheat intake, altered gut microbiota, and a compromised gut lining—creates an environment where the negative effects of gluten are magnified.
Testing Negative for Gluten Sensitivity? It Might Still Be Affecting You
Even if tests for gluten antibodies or Celiac disease come back normal, gluten could still be having a severe impact on your health. It's not just your digestive system that’s affected. Your mood, energy levels, skin, and other aspects of your health may also be influenced.
By cutting out gluten-rich processed foods like crackers, cookies, and pastas, you make room for more nourishing, whole foods—like colorful vegetables and high-quality fats—that many of us don't get enough of.
Consider a "Gluten-Free" Trial
In conclusion, when it comes to the question of “to gluten or not to gluten,” my answer is simple: try a gluten-free trial for three weeks. That’s all! See how your body responds. You might be surprised by the improvements in how you feel—physically and mentally. Note: If you decide to give it a try, don’t be fooled by the efficacy of all the gluten-free substitutes on the market today. Most are highly processed and won’t offer the same health benefits as whole, nourishing foods.
Mary Daniel is a Certified Integrative Nutrition Health Coach dedicated to the pursuit of good health for everyone. Through her business, Your One Precious Life, she partners with clients and communities and in the spirit of collaboration, paves the way for health transformations.
Interested in a free health consultation? Visit: www.youronepreciouslife.com or email mary@youronepreciouslife.com.
Comments