Living Gluten-Free: Practical Steps for Protecting Your Gut and Health
Whether you’re dealing with celiac disease, autoimmune issues, digestive symptoms, or you just feel better without gluten, here’s how to thrive on a gluten-free lifestyle without feeling restricted. There are also some options for possibly incorporating gluten foods back into your diet if you don’t have celiac disease. Read on to find out more…
Focus on Real Food — Not Just “Gluten-Free” Labels
The gluten-free food industry has exploded, but many packaged gluten-free products are just as processed (if not more) than their wheat-based counterparts.
Gluten-free cookies, crackers, and breads often contain refined starches (tapioca, corn, rice) that spike blood sugar and offer little nutrition.
Instead, focus on whole, naturally gluten-free foods:
Proteins: meat, fish, eggs, legumes
Veggies & fruits of all kinds
Gluten-free grains: quinoa, millet, buckwheat, rice, amaranth
Healthy fats: olive oil, avocado, nuts, seeds
Think of gluten-free as an opportunity to eat closer to nature, not just swap one processed food for another.
Learn Where Gluten Hides
Avoiding obvious sources (bread, pasta, baked goods) is one thing. But gluten shows up in unexpected places:
Soy sauce, teriyaki sauce, marinades
Soups, gravies, and salad dressings
Spice blends and seasoning packets
Processed meats (sausages, deli meats)
Supplements and medications (fillers)
Personal care (lip balm, toothpaste)
Tip: Look for “certified gluten-free” on packaged items, and when in doubt, always check the ingredients list.
Fresh-Milled Flour: The Case for Real Bread
If you tolerate gluten (no celiac disease or severe sensitivity), there’s a world of difference between supermarket bread and bread made from freshly milled whole grains.
When wheat is freshly ground, the bran, germ, and endosperm are still intact — meaning the flour contains its full spectrum of nutrients. Within hours of milling, many of these begin to degrade, which is why store-bought flour is essentially “empty carbs” compared to fresh-milled flour.
👉 Nutrients preserved in fresh-milled flour include:
B vitamins (B1, B2, B3, B6, folate) — critical for energy and brain health.
Vitamin E — a powerful antioxidant found in the wheat germ.
Minerals: magnesium, zinc, selenium, iron, manganese, phosphorus.
Healthy oils from the germ that provide essential fatty acids.
Fiber from the bran, which helps regulate blood sugar and supports digestion.
Phytonutrients & antioxidants (like lignans and phenolic acids) that protect cells from oxidative stress.
By contrast, roller-milled white flour strips away the bran and germ, removing ~70–80% of these nutrients. “Enriched flour” only adds back a fraction (iron + synthetic folic acid), leaving out dozens of cofactors your body needs to actually use those nutrients.
Even better, when fresh-milled flour is used in long-fermented sourdough, natural bacteria partially digest gluten and reduce phytic acid — making minerals more bioavailable.
The result: bread that nourishes rather than depletes, with stable blood sugar, improved digestion, and a richer nutrient profile.
Whole wheat berries before being milled.
Support Your Gut Healing Process
If gluten has been harming your gut, simply removing it may not be enough.
Support your body’s recovery by:
Eating probiotic-rich foods (sauerkraut, kimchi, kefir, kombucha).
Adding prebiotics (onions, garlic, asparagus, green bananas) to feed good bacteria.
Using gut-healing nutrients: zinc, L-glutamine, vitamin D, and omega-3s.
Prioritizing sleep and stress management, since both impact gut repair.
Dining Out Without Stress
Gluten-free eating doesn’t mean giving up restaurants.
A few strategies:
Look up menus online before going.
Call ahead and ask if the kitchen can handle gluten-free safely.
Choose simple dishes (grilled meat/fish + veggies).
Be cautious with fried foods (oil is often shared with breaded items).
Don’t be afraid to ask questions — your health comes first!
Experiment With Ancient Grains (If You’re Not Celiac)
For those without celiac disease, some ancient wheats like einkorn or spelt may be better tolerated in small amounts, especially when freshly milled and traditionally prepared.
Einkorn sourdough, for example, contains simpler gluten proteins and more nutrients.
Always test carefully and listen to your body.
Remember: Gluten-Free Is a Tool, Not a Trend
Going gluten-free isn’t about fear or fad dieting. It’s about removing a common irritant so your body can heal, reset, and function optimally.
When done with a focus on whole foods and nourishment, gluten-free living can:
Reduce inflammation
Improve digestion
Support autoimmune healing
Clear up brain fog and fatigue
Restore energy and vitality
The Big Takeaway
Gluten may have been tolerated in the past, but modern wheat, modern processing, and glyphosate have made it harder on the body.
If you avoid gluten entirely, you can thrive with a nutrient-dense, whole-food approach. If you tolerate it, seeking out fresh-milled, traditionally prepared bread can make all the difference between a food that depletes you and a food that deeply nourishes you.