If you’re feeling bloated, foggy, or achy, it might be more than just a bad day. It could be chronic inflammation triggered by gluten-something that’s easy to overlook but can be affecting your health in ways you never expected.
While inflammation is a normal defense mechanism, when it lingers too long, it can lead to digestive distress, joint pain, skin issues, and even autoimmune flare-ups. And for many, gluten is a hidden trigger.
What is Gluten, and Why Does It Matter?
Gluten is a protein found in wheat, barley, rye, and often oats (due to cross-contamination). It gives bread its chewiness and helps baked goods hold their shape. While gluten itself isn’t harmful for everyone, for some, it can trigger inflammation in different ways.
There are three main ways gluten can contribute to inflammation:
Coeliac Disease – An Autoimmune Attack
In people with coeliac disease, gluten causes the immune system to attack the lining of the small intestine. This leads to chronic inflammation, poor nutrient absorption, and a cascade of health issues—gut discomfort, fatigue, skin conditions, and even osteoporosis.
Even tiny amounts of gluten can trigger damage, making a 100% gluten-free diet essential for those with coeliac disease.
Gluten Sensitivity – A Hidden Source of Inflammation
Even without coeliac disease, some people experience non-coeliac gluten sensitivity (NCGS), which can cause bloating, fatigue, brain fog, joint pain, and digestive upset.
Unlike coeliac disease, this doesn’t involve an immune attack on the gut, but research suggests gluten can trigger low-grade inflammation in sensitive individuals.
Leaky Gut: How Gluten Can Open the Floodgates to Inflammation
Gluten contains a protein called gliadin, which can increase the production of Zonulin—a compound that affects the tight junctions of the gut lining.
When these junctions loosen, unwanted particles (toxins, undigested food, bacteria) can escape into the bloodstream—often referred to as “leaky gut.”
The immune system responds with inflammation, which can spread beyond the gut, affecting the skin, brain, joints, and more.
How Gluten-Triggered Inflammation Affects Your Body
Gut Health:
Bloating, constipation, diarrhea, or IBS-like symptoms.
Gut barrier damage (leaky gut), leading to more widespread inflammation.
Joint Pain & Autoimmune Conditions:
Some people with conditions like rheumatoid arthritis or Hashimoto’s thyroiditis find their symptoms improve when removing gluten.
Chronic inflammation from gluten may exacerbate autoimmune activity.
Brain Fog & Mood Issues:
Gluten-related inflammation can contribute to brain fog, difficulty concentrating, anxiety, and even depression.
In some cases, gluten triggers an inflammatory response in the nervous system, which may explain why some people experience neurological symptoms.
Skin Problems:
Conditions like eczema, psoriasis, and dermatitis herpetiformis (a skin manifestation of coeliac disease) have been linked to gluten-related inflammation.
What About Sourdough?
Many people wonder if sourdough is a better option. The fermentation process does break down some gluten and reduces gut-irritating compounds, making it easier to digest for some.
However: It still contains gluten, so it’s NOT safe for people with coeliac disease.
If you have mild gluten sensitivity, opting for a long-fermented, traditionally made sourdough might be less inflammatory than standard wheat bread.
Should You Ditch Gluten to Reduce Inflammation?
It depends! Not everyone reacts to gluten in an inflammatory way, but if you experience digestive distress, brain fog, joint pain, or skin issues, gluten could be playing a role.
Whole grains like wheat can provide fiber, B vitamins, and other nutrients. The key is understanding how your body responds to gluten and making the best choice for your health.
Ways to Test if Gluten is Affecting You
If you suspect gluten intolerance or coeliac disease, do not stop eating gluten before getting tested.
Here’s why:
Coeliac disease testing requires active gluten consumption. Blood tests check for antibodies triggered by gluten, and if you’ve already removed it, your body won’t produce these markers—leading to a false negative.
An intestinal biopsy (the gold standard for coeliac diagnosis) needs evidence of ongoing damage. If you’ve stopped eating gluten, your gut may heal, making the test inconclusive.
For gluten sensitivity, an elimination and reintroduction process is best. But it’s important to rule out coeliac disease first.
If you suspect gluten is a problem, speak with a healthcare provider before making big dietary changes.
Gluten-Free Swaps to Support an Anti-Inflammatory Diet
The good news? There are plenty of naturally gluten-free foods and great alternatives!
Instead of wheat bread → Gluten-free sourdough, seed-based bread, or flaxseed bread.
Instead of regular pasta → Brown rice, chickpea, or lentil pasta.
Instead of regular oats → Certified gluten-free oats.
Avoid highly processed gluten-free products—many are packed with sugar and additives.
Stick to whole, nutrient-dense options for better health benefits!
Why Label Reading is a Must!
Gluten is often hidden in foods you wouldn’t expect! That’s why label reading is essential. Look for terms like:
Wheat, barley, rye, malt, brewer’s yeast
Modified food starch (unless labeled gluten-free)
Hydrolyzed vegetable protein (sometimes wheat-based)
Gluten-free labeling is your friend, but always double-check ingredients, especially in processed foods.
The Bottom Line
For some, gluten can be an inflammation trigger, contributing to gut issues, joint pain, brain fog, and even autoimmune conditions. If you suspect gluten is affecting you, testing and an elimination approach can help you find out.
If gluten is triggering inflammation in your body, identifying it is the first step toward feeling better.
Not sure where to start? Book a Clarity Call today, and let’s uncover what works best for your gut and immune health!
Hi, I’m Paula!
As a holistic nutritionist, I help people of all ages get to the root cause of their health issues—not just manage symptoms.
I focus on balance, real food, and simple, sustainable strategies that fit seamlessly into your lifestyle and support your long-term well-being goals
If you’re ready to improve your digestive wellness, manage autoimmune conditions, boost your metabolic health, or tackle weight loss, let’s connect and take the first steps toward your best health!
I offer one-on-one consultations, in person or via Zoom, so no matter where you are, expert support is within reach.
