Gluten – it’s in your morning bagel, your favorite pasta, and even in some sauces and salad dressings. But is it really as harmless as it seems? Many leading health experts argue that modern gluten (gluten found in the U.S. today) is contributing to chronic inflammation, gut dysfunction, and even neurological diseases.
So, is it time to ditch gluten for good? Today, we dive into the science and why it might be a good idea to let go of, or reduce, your gluten intake, in favor of more nutritious ancient grains and pasta or bread alternatives.
What is Gluten and Why Is Gluten in the U.S. Worse Than Ever?
Gluten is a family of proteins that are found in certain grains like wheat, barley, spelt, and rye. When these grains are mixed with water, the gluten proteins create a network of sticky dough, which gives it the ability to rise into bread.
Unfortunately, the wheat (and other grains) we consume today is far from its ancient ancestor. Over the last century, wheat has been hybridized and modified to increase yield and gluten content, resulting in a grain that is more inflammatory and harder to digest.
Higher Gliadin Levels
Dr. David Perlmutter, a neurologist and author of Grain Brain, explains that modern wheat contains significantly more gliadin, a component of gluten that triggers inflammation and increases appetite. Read more from Dr. Perlmutter here.
Glyphosate Contamination
In the U.S., wheat crops are often sprayed with glyphosate (the active ingredient in Roundup® – eek!) just before harvest. This pesticide has been linked to gut microbiome disruption and increased intestinal permeability (a.k.a. “leaky gut”). A 2013 study published in Entropy found that glyphosate can interfere with the body's ability to detoxify and may contribute to conditions like chronic inflammation, obesity, liver issues, and celiac disease.
Higher Glycemic Index
According to Dr. Mark Hyman, modern wheat when made into whole wheat flour (in breads and numerous ultra-processed foods) spikes blood sugar levels even more than table sugar, contributing to insulin resistance and obesity. Read more from Dr. Hyman here.
How Gluten Affects Mental and Physical Health
Brain Health & Neurological Impact
Gluten isn’t just a digestive issue—it can profoundly affect the brain. Dr. Perlmutter describes gluten as a silent killer of brain function. Studies have linked gluten sensitivity to brain fog, cognitive decline, Alzheimer's disease, and other neurodegenerative conditions.
Inflammation & Depression
A 2014 study in Alimentary Pharmacology & Therapeutics found that gluten consumption can increase inflammation and contribute to depressive symptoms, even in people without celiac disease.
Gluten & Blood Sugar Spikes
Dr. Peter Attia has spoken extensively about how chronic blood sugar spikes contribute to metabolic dysfunction and increase the risk of Alzheimer’s, which he refers to as "type 3 diabetes." Gluten-rich foods are a significant contributor.
Gut Health & Autoimmune Diseases
Gluten is one of the primary triggers of intestinal permeability (leaky gut), a condition where toxins and undigested food particles enter the bloodstream, triggering systemic inflammation. Gluten triggers the release of zonulin, a protein that regulates the tight junctions in the gut lining. Increased zonulin levels lead to gut permeability, setting the stage for autoimmune diseases such as Hashimoto’s, rheumatoid arthritis, and type 1 diabetes.
Microbiome Disruption
Gluten has been shown to alter gut bacteria, reducing beneficial strains and allowing harmful bacteria to thrive—leading to digestive issues, bloating, and chronic inflammation.
Gluten’s Effect on Children
Children’s developing bodies are even more vulnerable to gluten’s harmful effects.
- ADHD & Behavioral Issues: Many studies have found that a gluten-free diet was associated with alleviating ADHD symptoms in children such as improved focus, hyperactivity, and mood stability.
- Immune Dysfunction: Gluten is strongly linked to autoimmune conditions, which are rising dramatically in children. Research suggests early gluten exposure may increase the risk of type 1 diabetes and celiac disease.
- Digestive Problems: Many children experience bloating, constipation, or reflux without realizing gluten could be the cause.
What to Eat Instead?
Going gluten-free doesn’t mean missing out on delicious, nutritious food. Here’s what to swap:
- ✅ Ancient Grains: Try quinoa, millet, amaranth, or buckwheat instead of wheat.
- ✅ Nut & Seed Flours: Almond, coconut, and cassava flours make great alternatives for baking.
- ✅ Veggie-Based Alternatives: Think zucchini noodles, cauliflower pizza crusts, and lettuce wraps.
- ✅ Legume & Rice Pastas: Chickpea, lentil, and rice pastas offer fiber and protein without gluten. Our favorites at Kosterina are the Jovial brown rice GF pastas.
Are You Ready to Ditch Gluten?
Ditching gluten might be one of the best decisions you make for your health. Whether you have celiac disease, gluten sensitivity, or simply want to reduce inflammation, cutting out modern wheat can lead to clearer thinking, better digestion, and improved energy levels.
For more expert insights, check out:
- 📖 Grain Brain by Dr. David Perlmutter
- 📖 The Food Fix by Dr. Mark Hyman
Ready to make the switch? Start by eliminating processed gluten sources, tuning into how your body responds, and embracing a whole-foods approach to eating! Take it one step at a time and check out Kosterina’s website for some delicious gluten-free recipes.
Peace, Love, & EVOO,
Katina and the Kosterina Team
