In recent years, gluten and grains have come under increasing scrutiny for their potential health risks. While a gluten-free diet has gained widespread popularity, many experts, believe there’s a more profound opportunity for transformation by eliminating most, if not all grains. By adopting a gluten- and grain-free lifestyle rooted in real, nutrient-dense foods, you can unlock greater health benefits, from reduced inflammation and better digestion to improved energy and mental clarity.
You can read more on grains and the Paleo diet in this article
Here we will explore the science behind gluten and grains, why they can be problematic, and the compelling case for using a real food approach when transitioning to a gluten- and grain-free lifestyle.
What is Gluten, and Why is it Problematic?
Gluten is a family of proteins found in wheat, barley, and rye, with gliadin and glutenin being the most prominent. In baking, gluten is what allows bread to rise and gives it its elasticity. Common sources of gluten in the Western diet include bread, pasta, cereals, and baked goods. Gluten can also hide in less obvious foods like soups, sauces, and processed meats and it can even be hidden in personal care products. Although gluten is ubiquitous, it can wreak havoc on certain individuals’ health.
Concerns arund the consumption of gluten include:
Celiac Disease
Celiac disease is an autoimmune disorder where gluten consumption triggers the immune system to attack the small intestine. This impairs nutrient absorption, leading to symptoms like diarrhea, fatigue, and weight loss, and increases the risk of other autoimmune diseases.
Non-Celiac Gluten Sensitivity (NCGS)
For those with NCGS, consuming gluten can lead to symptoms like bloating, brain fog, and joint pain, despite lacking the autoimmune markers of celiac disease.
Gut Permeability ("Leaky Gut")
Gliadin in gluten can increase the release of zonulin, a protein that regulates tight junctions in the gut lining. Elevated zonulin levels contribute to leaky gut, allowing harmful particles to enter the bloodstream, triggering systemic inflammation and immune responses.
Inflammation and Autoimmune Conditions
Gluten can exacerbate chronic inflammation, a root cause of many diseases, including rheumatoid arthritis, psoriasis, and other autoimmune disorders.
Neurological and Mental Health Impact
Gluten has been linked to neurological conditions like gluten ataxia and migraines, as well as mental health challenges, including anxiety and depression. The gut-brain axis plays a critical role here, as gut inflammation can impact brain function.
Read on here for more detail on the issues with wheat
Why Grains—Even Gluten-Free Ones—Can Be Problematic
While going gluten-free is beneficial for many, even gluten-free grains (like rice, corn, oats, and quinoa) come with their own set of issues.
Anti-Nutrients
- Phytic acid binds essential minerals like zinc, magnesium, and calcium, reducing their absorption.
- Lectins, found in many grains, can irritate the gut lining, exacerbate leaky gut, and promote inflammation.
Blood Sugar Spikes and Insulin Resistance
Grains are high in carbohydrates, leading to sharp blood sugar spikes. Over time, this can promote insulin resistance, a precursor to type 2 diabetes and metabolic syndrome.
Inflammation and Autoimmunity
Grains contain proteins and compounds that may act as inflammatory triggers, particularly for individuals with autoimmune conditions. Learn more about the link between diet and autoimmunity here
Digestive Distress and Dysbiosis
The insoluble fiber in grains can be harsh on the digestive tract, causing bloating, gas, and irritation, especially for those with sensitive guts (e.g., IBS or SIBO). Grains can also disrupt the balance of gut bacteria, leading to gut dysbiosis.
Modern Agricultural Practices
Today’s grains are far removed from their ancestral counterparts. Modern hybridization and farming practices have increased gluten and starch content, making grains more inflammatory and less nutritious.
The Benefits of Going Gluten - and Grain - Free
Adopting a gluten- and grain-free lifestyle can deliver transformative health benefits. Benefits include
Improved Gut Health
Eliminating grains reduces exposure to gut-irritating compounds, allowing the gut lining to heal and fostering a balanced microbiome.
Enhanced Nutrient Absorption
Without anti-nutrients like phytic acid, your body can better absorb vital nutrients such as magnesium, zinc, and iron, supporting energy levels, immunity, and bone health.
Stable Blood Sugar and Improved Metabolic Health
Focusing on low-glycemic, nutrient-dense foods helps maintain stable blood sugar levels, improving insulin sensitivity and reducing the risk of metabolic disorders.
Reduced Inflammation
By removing gluten and grains, you reduce inflammatory triggers, leading to improvements in autoimmune conditions, joint pain, and other inflammation-related symptoms.
Better Mental Clarity and Mood
Many people report enhanced mental clarity, reduced brain fog, and improved mood on a grain-free diet due to stabilized blood sugar and reduced gut inflammation.
Clearer Skin and Weight Management
A grain-free diet often leads to clearer skin and more sustainable weight loss or management, thanks to reduced inflammation and better hormonal regulation.
A Real Food Approach to Gluten - and Grain - Free Living
Transitioning to a gluten- and grain-free lifestyle doesn’t mean deprivation. Unfortunately, Many gluten-free products are highly processed and loaded with sugars and unhealthy fats. These substitutes can undermine the health benefits of going gluten-free. Choosing to remove gluten and grains from your diet is about embracing nutrient-dense, whole foods that nourish your body deeply.
Are grains real food? Find out here
A grain-free, real food diet includes:
Humanely Raised Proteins
- Grass-fed beef and other ruminants
- Pastured poultry
- Wild-caught fish
- Eggs
Health, Naturally Occurring Fats
- Animal fats
- Avocados
- Olive oil
- Coconut oil
- Ghee
- Nuts and seeds (if tolerated)
Seasonal And Local Non-Starchy Vegetables And Low-Glycemic Fruits
- Leafy greens
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Zucchini, bell peppers, asparagus
- Berries
- Citrus fruits
Starchy Vegetables
- Sweet potatoes
- Squash
- Plantains
Learn how to determine your personal carbohydrate needs
Fermented Foods
- Sauerkraut
- Kimchi
- Coconut yogurt
Addressing Common Concerns
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“Won’t I Miss Out on Fiber?”
You can easily meet your fiber needs through non-starchy vegetables, fruits, nuts, and seeds, which provide more digestible fiber than grains.
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“What About B Vitamins and Other Nutrients?”
While grains are a source of certain B vitamins, these nutrients are abundantly available in real foods such as leafy greens, animal proteins, and organ meats, which provide far greater nutrient density than any grains.
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“Isn’t This Too Restrictive?”
A real food approach provides a vast array of satisfying and delicious options. The focus shifts from restriction to abundance, as you explore the wide world of naturally gluten- and grain-free foods.
Gluten and grain free meals can be delicious and chef quality. All Pete’s Real Food meals are packed with flavor and are all gluten and grain free.
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Empowering Your Health Through Food
Going gluten- and grain-free is about more than simply eliminating problematic foods—it’s about reclaiming your health with a diet rooted in real, nutrient-dense choices. For those struggling with autoimmune conditions, chronic inflammation, digestive issues, or metabolic concerns, this lifestyle can be truly transformative.
The key is to focus on including all your real food options: nourishing proteins, healthy fats, vibrant vegetables, and supportive fermented foods. By listening to your body and embracing the abundance of real food, you can achieve lasting health and vitality.