Gut Health, Gluten, & Hormones—The Connection You Didn’t See Coming
Gluten has become one of the most debated foods in the world of gut health, but is it really the villain it’s made out to be? The truth is, gluten affects everyone differently, and your gut microbiome, immune system, and even your hormones all play a role in how your body processes it.
In this episode of She’s Got Guts, Lara Dilkes and Molly Ostrander dive into the real science behind gluten, how it impacts digestion, brain fog, inflammation, and even autoimmune conditions, and why an all-or-nothing approach isn’t always the best answer.
What Is Gluten, Really?
Gluten is a protein found in wheat, rye, and barley—but modern wheat isn’t the same as it was 100 years ago. Thanks to processing changes and modifications, gluten today is more inflammatory and harder to digest than ever before.
For some people, gluten triggers digestive distress, bloating, fatigue, and inflammation. For others, it doesn’t cause noticeable symptoms at all. So why does it affect people so differently?
How Gluten Can Impact Your Gut & Hormones
🔹 Leaky Gut & Inflammation
Gluten can increase intestinal permeability (a.k.a. leaky gut) by triggering zonulin, a protein that loosens the tight junctions in your gut lining. When this happens, undigested food particles and toxins can enter the bloodstream, leading to bloating, brain fog, fatigue, and immune reactions.
🔹 Autoimmune Conditions & Gluten Sensitivity
For people with autoimmune diseases like Hashimoto’s thyroiditis, rheumatoid arthritis, or celiac disease, gluten can trigger molecular mimicry—where the immune system mistakenly attacks the body’s own tissues, thinking they’re gluten.
🔹 The Gut-Brain Connection
Did you know gluten can affect your brain as much as your digestion? Some gluten proteins—called gluteomorphins—bind to opioid receptors in the brain, giving you that “feel-good” sensation when eating bread or pasta. This can make quitting gluten feel like withdrawal, leading to headaches, cravings, and irritability.
Should You Cut Out Gluten? Here’s What to Consider
🚨 If you have celiac disease, the answer is YES—gluten must be 100% avoided.
🤔 If you suspect gluten sensitivity, try a short-term elimination (3-6 weeks) and track symptoms.
⚖️ If you don’t have gut issues, cutting out gluten unnecessarily could lead to nutrient gaps—focus on quality whole grains instead.
The Right Way to Remove Gluten (Without Feeling Awful)
If you want to see how gluten impacts your gut health, going slow is key. Lara and Molly recommend:
✅ Support Your Gut First – Work on digestion before eliminating gluten to prevent withdrawal symptoms.
✅ Reduce Processed Gluten First – Start by removing highly processed sources (white bread, pastries, fast food) instead of whole grains.
✅ Swap, Don’t Restrict – Replace gluten with nutrient-dense alternatives like quinoa, sweet potatoes, and fiber-rich veggies.
✅ Listen to Your Body – Everyone’s tolerance is different—pay attention to energy levels, digestion, and mood.
Final Thoughts: Balance Over Restriction
Food choices should be about empowerment, not fear. If you suspect gluten is affecting you, test, don’t guess, and make changes at a pace that works for your body.
💬 Have you experimented with removing gluten? What changes did you notice? Drop a comment below!
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