Why Gluten Could Be Harming Your Gut… Even Without Celiac
Written with Ann Arbor Holistic Health Practitioner, Alma Moya
After losing her thyroid at 19, Alma turned her personal challenges into a lifelong mission to help others. She is a Functional Diagnostic Nutrition Practitioner with over 13 years of experience, a Board-Certified Health and Wellness Coach, and holds additional certifications in fitness and lifestyle coaching. Now settled on 22 acres, Alma combines her global experience with hands-on living, cultivating an organic farm.
Gluten may harm gut health even without celiac. Learn about non celiac gluten sensitivity, leaky gut, symptoms, and safe gluten-free swaps.
Why Gluten Might Be Wrecking Your Gut… Even Without Celiac
If you've been told your symptoms aren't serious because you don't have celiac disease, it's time to rethink what gluten might be doing in your body. Research shows that about 1 in 4 people in Western populations may have non-celiac gluten sensitivity, a condition that doesn’t show up on traditional tests for celiac but still causes real symptoms and gut disruption.
Alma Moya, FDN-P, explains that gluten sensitivity without celiac may not create immediate, dramatic symptoms like vomiting or severe diarrhea, but that doesn’t mean it’s harmless. Instead, she often sees its effects appear more subtly, with fatigue, brain fog, joint pain, and unexplained digestive issues sneaking up over time.
What is gluten?
Gluten is a group of proteins found in grains like wheat, barley, rye, and spelt. As Alma puts it, “Gluten contains a protein called gliadin, and research has shown that this gliadin can trigger the release of something called zonulin.”
This matters because zonulin acts like a gatekeeper between the cells lining your intestines. When gliadin stimulates zonulin, those gates can open too wide.
The result? An increase in gut permeability, often called leaky gut, where the protective barrier of the intestines no longer holds as tightly as it should. Instead of keeping food particles, toxins, and microbes contained, they slip into the bloodstream. It’s a bit like a garden hose that has sprung tiny holes: instead of water flowing smoothly to its destination, it leaks out in places it shouldn’t, creating a mess. In your body, this “leak” triggers the immune system, sets off chronic inflammation, and can contribute to widespread symptoms—even in people who don’t have celiac disease.
Non-Celiac Gluten Sensitivity: What It Feels Like (and Why It Counts)
Non-celiac gluten sensitivity is often overlooked because its effects can be delayed or mistaken for something else. Delays can even be 4-5 days after consuming gluten. You might feel fine while eating your sandwich, but later in the day, the next morning, or days later, you could wake up with brain fog, fatigue, joint tightness, or mood swings.
Alma describes it this way: “I often equate it to feeling like a light dimmer switch. You might start out great, then after eating gluten, it’s like someone just dimmed that switch.” Imagine starting your day feeling energized and focused, only to leave lunch feeling like someone dimmed the lights in your brain. That sluggishness can last hours or even days and leave you wondering what went wrong.
The Science of Gluten and Gut Permeability
The gluten-zonulin-leaky gut connection is one of the main ways gluten harms gut health. When gluten triggers the release of zonulin, the intestinal lining loosens and becomes more permeable. Just like the hose that springs leaks, the gut barrier can no longer keep everything flowing where it should, allowing unwanted substances to slip through.
This not only disrupts digestion but also taxes your immune system, liver, and even your joints and muscles. Inflammation, even at a low level, acts like a slow-burning fire in your microbiome, making it harder to absorb nutrients and maintain a balanced gut environment.
There’s another layer to consider when it comes to gluten’s impact on the gut. Wheat is one of the most heavily monocropped foods in the world, alongside cotton and soy. Because of its large-scale production for both human consumption and cattle feed, it is often genetically modified and heavily sprayed with pesticides such as glyphosate. As Alma cautions, “Wheat is one of the most sprayed crops out there. So you’re definitely going to want to reduce that load as well.”
Early animal research has suggested that glyphosate exposure can significantly disrupt gut health, raising the question of whether it’s the gluten itself, or the chemicals used in growing it, that may make it even more harmful. While more research is needed, this adds another reason to pay attention to gluten’s potential effects on digestion.
Signs Gluten Could Be Messing with Your Digestion
If gluten is contributing to inflammation or overburdening your liver, you might not even notice it at first. Alma often hears clients describe it this way: “Brain fog, fatigue, eating a clean diet and still being perplexed as to why you’re so tired… mood swings, all of that can signal gluten is an issue.”
Over time, though, subtle symptoms begin to stack up. Some of the most common signs include:
Fatigue, even after a full night’s sleep
Brain fog or trouble concentrating
Digestive issues like bloating, constipation, or irregular bowel movements
Joint and muscle pain that doesn’t seem tied to exercise
Skin problems or mood changes
Feeling inflamed despite eating a clean, whole-foods diet
These gluten gut effects may show up long before you ever suspect a food connection.
How to Test Gluten’s Effect on Your Gut Safely
If you’re ready to monitor gluten effects in your body, you can start by working with a practitioner to run functional tests. This helps you look at your gut environment, inflammatory markers, and signs of leaky gut. It’s one of the best ways to understand what’s really going on inside your gut, and for making a plan moving forward.
In addition, many practitioners recommend a gluten elimination diet. This means removing gluten completely for a period of time, then slowly reintroducing it and observing symptoms. If symptoms return (such as gluten bloating fatigue brain fog) it’s a strong sign that gluten may be causing trouble.
Easy Gluten Swaps That Could Soothe Your Gut
You don’t have to give up your favorite foods just to feel better. With the right gluten alternatives and swaps, it’s easier than ever to support gut health without feeling restricted. No one is serving grilled chicken on a bed of wheat. It’s often about swapping one thing like the bread or pasta, not changing your whole meal.
Try these options:
Cassava-based products such as cassava flour tortillas or pasta, which are naturally grain-free
Non-gluten grains like millet, jasmine rice, or wild rice, which tend to be gentler on digestion (note: brown rice can be higher in heavy metals, so knowing how to properly prepare grains, such as soaking or sprouting, can make them safer and easier to digest)
Gluten-free breads and pastas made from lentils, chickpeas, or rice, offering extra protein and fiber
Tortillas made from almond, coconut, or cassava flour for an easy lunch or taco night
It’s important to keep in mind, though, that swapping to gluten-free is not always the perfect answer. Many processed gluten-free products rely on starches like potato or tapioca, which can spike blood sugar and create a new set of challenges. Our bodies also aren’t designed to handle unlimited amounts of plant-based starches, so balance matters.
Another factor is cross-reactivity. Gluten isn’t just one protein. It contains at least 62 different proteins, and some are also found in foods like dairy, soy, corn, beans, and even certain nuts. These cross-reactive foods can confuse the immune system and slow down healing. Research is still emerging, but removing them for a time and reintroducing later can provide clarity on how your body responds.
All of this is why working with a practitioner is so valuable. Some people do just fine with certain gluten-free grains or cross-reactive foods, while others need more careful boundaries. With guidance, you can learn how to temper how much you consume, identify what works for your unique body, and avoid replacing one source of inflammation with another.
The good news is that gluten-free choices are abundant. When you approach them with strategy and support, you can enjoy satisfying meals that actually work for your health instead of against it.
Natural Support for Gluten Sensitivity
Even without a celiac diagnosis, gluten can stir up inflammation and quietly disrupt the very system that’s meant to protect and nourish you. As Alma emphasizes, “If you feel you eat a relatively clean diet and you still can’t get past the brain fog or fatigue, it’s time to call in a professional.”
Persistent symptoms like brain fog, fatigue, or inflammation may point to something deeper. Even if you haven’t yet made big changes and don’t know where to begin, partnering with a practitioner gives you the guidance and insight to move forward with confidence. You don’t need to figure it all out on your own.
With the right testing, guidance, and a personalized gluten elimination diet, many people begin to feel clearer, lighter, and more energized than they thought possible.
If you’re ready to get answers, book a free consultation with our team. We’ll help you uncover what your gut has been trying to tell you, and what you can do next.
