I titled this post specifically using the word need so I could highlight it with a definitive answer. With that being said, I’ll answer it right off the bat. Do you need to go gluten free for your mental health? Short answer- No. Longer answer- No, but it could provide valuable relief of inflammation that may be seen in your body as something like a mood disorder or chronic anxiety. And why is that? Let’s get into it.
Our gut lining and microbiome act as a critical barrier, shielding us from external threats. When compromised, this barrier may become “leaky,” allowing harmful particles into the bloodstream and triggering inflammation. Chronic inflammation can affect brain function, contributing to symptoms like anxiety, depression, and brain fog.
Fascinatingly, animal studies show that transferring gut bacteria from depressed animals to healthy ones can induce depression-like behaviors. Similarly, improving gut health can lead to better mental health outcomes. This underscores the importance of what we eat and how we live.
Related: Poor gut health and anxiety: The suprising connection
Modern Life and the “Destroyed Gut”
Several factors in today’s fast-paced world damage our gut lining and microbiome. Here are some common culprits:
- Ultra-Processed Foods: Artificial additives, emulsifiers, and pesticides disrupt the gut microbiota.
- Sugar Overload: Excessive sugar, especially fructose, promotes harmful bacteria growth.
- Chronic Stress: Emotional stress impacts gut-brain communication and increases gut permeability.
- Medications: Overuse of antibiotics, NSAIDs, and anti-reflux drugs weakens the gut lining.
- Low Fiber & Polyphenols: Lacking these in your diet deprives your gut of essential nutrients.
- Alcohol & Artificial Sweeteners: Both contribute to gut inflammation and imbalance.
- Environmental Toxins: Heavy metals, pollutants, and pesticides harm gut integrity.
- Modern Wheat: Contains proteins like gluten and ATIs that can impair gut function, particularly when combined with other inflammatory factors.
Related: How to improve gut health
Wheat and Mental Health: What’s the Link?
Wheat has been a dietary staple for centuries, yet modern wheat-related disorders like celiac disease and non-celiac gluten sensitivity (NCGS) are rising. For those with celiac disease, consuming gluten triggers severe inflammation in the intestines. Even in people without celiac disease, gluten can cause temporary intestinal permeability and inflammation through a protein called zonulin.
The systemic inflammation caused by gut dysfunction can lead to “leaky brain,” allowing inflammatory chemicals to cross the blood-brain barrier. This process disrupts mood-regulating neurotransmitters like serotonin, contributing to anxiety and depression.
Related: Simple amino acids to aid in depression recovery
Beyond Gluten: The Role of ATIs
Wheat also contains amylase-trypsin inhibitors (ATIs), which provoke immune responses and intestinal inflammation. Studies suggest that ancient wheat varieties like Einkorn may have lower ATI content, offering a gentler option for sensitive guts.
Is there any way to make wheat less inflammatory?
Yes, absolutely. While the best option may be to eliminate it completely, you can also choose to limit the exposure or find better alternatives. Some better alternatives would be to look into sprouted or soured grains- like those in sprouted breads or sourdough varieties. The souring or sprouting process removes part of the gluten content and results in less gluten for your gut to digest. It can decrease by up to 75% for doughs that have been fermented for 2-3 days!
I also, personally opt to always use organic flour that is not bleached as well as opting for freshly ground wheat when it’s available. Leaving the most nutritious way to enjoy wheat.
These alternatives however, are not recommended for those with celiac disease.
Also, it’s terribly important to be sure your gut lining is supported properly, as well as having the proper digestive function to digest well!
13 Ways to Support Gut and Mental Health
- Eat More Fiber & Polyphenols: Include beans, lentils, berries, nuts, seeds, and colorful vegetables.
- Prioritize Fermented Foods: Enjoy yogurt, kimchi, sauerkraut, and kombucha for probiotics.
- Choose Organic Whole Foods: Avoid processed options with preservatives and additives.
- Limit Sugar: Opt for natural sweeteners like honey or stevia in moderation.
- Minimize Gluten: Experiment with ancient grains or gluten-free options.
- Reduce Stress: Practice mindfulness, yoga, or breathing exercises.
- Move More: Regular physical activity supports gut microbiota diversity.
- Optimize Sleep: Aim for 7-9 hours of quality sleep per night.
- Sunlight Exposure: Boost vitamin D levels naturally with daily outdoor time.
- Stay Hydrated: Drink plenty of water to maintain gut barrier health.
- Support Omega-3 Intake: Include fatty fish like salmon or consider supplementation.
- Avoid Overusing Medications: Be mindful of NSAIDs and antibiotics.
- Limit Alcohol: Drink in moderation to reduce gut inflammation.
Related: Self care for depression: Ten things you need to try
A Hopeful Perspective
I’ve explained before in previous posts about my baker’s bias and love of wheat products. This influences my opinions. Yet I do fully support those who choose to go gluten free. This post was written to address both sides of the argument. In practice, I know it could be the best possible way to shorten the time of one’s healing. The gut-brain axis offers a transformative way to view mental health. If we focus on nourishing our bodies through mindful eating and lifestyle changes, we can take powerful steps toward better mental and emotional well-being.
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