Should You Avoid Gluten? Understanding the Why, What, and How

Gluten has become one of the most talked-about components of the modern diet. Some people avoid it because of celiac disease, while others simply feel better without it. But what exactly is gluten, why might it be problematic, and how can you avoid it without feeling deprived?

Let’s unpack the facts so you can make an informed choice about what’s best for your body.

What Is Gluten?

Gluten is a group of proteins found in certain grains, most notably wheat, barley, and rye. It gives bread its chewy texture and helps dough rise. You’ll find it not only in breads and pastas but also in many processed foods where it acts as a thickener or stabilizer.

Common sources of gluten include:

• Wheat (including spelt, kamut, and farro)

• Barley (often found in malt, soups, and beer)

• Rye (used in some breads and cereals)

• Triticale (a wheat and rye hybrid)

Hidden sources can appear in sauces, dressings, seasonings, and even supplements, so label reading is important.

Why Some People Avoid Gluten

For people with celiac disease, gluten triggers an autoimmune reaction that damages the small intestine. Even tiny amounts can cause long-term harm. However, gluten can also affect people without celiac disease. Research led by Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment at Massachusetts General Hospital, has shown that gluten can trigger a gut response in all humans, although the degree and duration vary.

What Dr. Fasano’s Research Shows About Gluten and Zonulin

Dr. Fasano discovered zonulin, a protein that regulates the tight junctions between intestinal cells. These junctions act as gates, allowing nutrients to pass through while keeping larger, potentially harmful molecules out. His research found that exposure to gluten increases zonulin release in everyone, temporarily loosening those tight junctions and making the intestinal lining more permeable, sometimes referred to as “leaky.” In most people, this effect is short-lived, and the gut barrier reseals quickly.

But in those who are genetically or immunologically susceptible, such as individuals with celiac disease, non-celiac gluten sensitivity, or autoimmune tendencies, the zonulin response is stronger or longer lasting. This can allow unwanted substances to enter the bloodstream and trigger inflammation or immune activation.

As Dr. Fasano explains, this temporary increase in permeability is a normal, reversible response for some people, but in sensitive individuals it can become chronic. The difference lies in how well and how quickly each person’s gut barrier rebounds.

This discovery helped shape our modern understanding of intestinal permeability and its role in chronic inflammation and autoimmune disease.

Why I Recommend Removing Gluten During Gut Healing

Because gluten can loosen the gut barrier in everyone, removing it allows that barrier to fully repair without repeated irritation. This is why, in my practice, gluten removal is one of the first and most important steps in a gut healing plan.

When the intestinal lining is inflamed or permeable, nutrients are not absorbed efficiently, immune cells stay overactivated, and inflammation can continue unchecked. Taking gluten out of the diet gives the gut a chance to calm down and rebuild integrity.

Clients often notice improvements in bloating, digestion, and skin health within weeks of going gluten-free.

The Science Behind Gluten Sensitivity

Gluten-induced zonulin release directly connects to intestinal permeability, or “leaky gut.” When the barrier remains open for too long, it can activate the immune system and increase inflammation throughout the body.

Elevated zonulin levels have been found in autoimmune and inflammatory conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, and type 1 diabetes. For those individuals, removing gluten can reduce immune activation and support barrier repair.

Many people also report clearer skin, steadier energy, and reduced bloating when they remove gluten, especially if they have:

• Autoimmune conditions

• IBS or other digestive symptoms

• Chronic fatigue or brain fog

• Skin concerns such as eczema or acne

How to Avoid Gluten

Avoiding gluten starts with knowing which grains and ingredients contain it and which are naturally gluten-free.

Gluten-containing grains: Wheat, barley, rye, triticale, malt, spelt, farro, bulgur, semolina

Naturally gluten-free grains: Rice, quinoa, buckwheat, millet, sorghum, teff, oats (labeled gluten-free), amaranth

Tips for success:

• Read labels carefully. Look for “gluten-free” certification when possible.

• Watch for hidden sources. Gluten often hides in sauces, malt flavorings, and soy sauce.

• Choose whole foods. Fresh fruits, vegetables, meats, and legumes are naturally gluten-free.

• Try alternatives. Cassava tortillas, coconut or almond flour, and gluten-free oats are great swaps.

• Be mindful eating out. Ask about cross-contamination and request gluten-free preparation.

Do You Need to Go Completely Gluten-Free?

Not everyone needs to avoid gluten forever, but removing it for at least 12 weeks allows the gut to heal and inflammation to settle. Once symptoms improve and gut integrity is restored, gluten can be reintroduced thoughtfully to assess tolerance.

Some people tolerate small amounts occasionally, while others feel their best staying gluten-free long term. Listening to your body and tracking your response is key.

The Bottom Line

Gluten is not inherently bad, but it can be a hidden source of inflammation for many people, especially those working to restore gut health or manage autoimmune symptoms.

Dr. Fasano’s research revealed that gluten can increase intestinal permeability in everyone, but only some individuals experience prolonged effects. For those with gut imbalance, this makes gluten a common and often overlooked barrier to healing.

That is why I include gluten removal as a foundational step in every gut healing protocol. By taking out what inflames and adding back what restores, we allow the body’s natural repair processes to take over, leading to better digestion, clearer skin, and more consistent energy.

Healing begins in the gut, and for most, that starts with saying goodbye to gluten, at least for a while.