Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP 

I remember trying to go gluten free. I remember that I didn’t understand why. Bread is the staff of life, right? When I first heard that I should go gluten free, I was willing to do anything.  You’ve probably been there.  I don’t want an incurable illness, and…

I am going to prove the doctors wrong about how my body is going to respond to this.

My doctor told me food has nothing to do with this, and I went gluten free for a month.  BUT my antibodies didn’t drop.  Blah!  Needless to say, I later learned that 1 month isn’t enough time for most of us.

Transitioning to gluten-free can feel overwhelming, but when you’re managing autoimmune thyroid, Hashimoto’s or Graves’ disease, it’s a must do.  You have to at least try it. 

Going gluten free has been proven to help with 

• reducing inflammation
• improving gut health
• balancing the immune system

But, note… you can’t just swap regular bread for typical gluten-free bread. If you really want to see an improvement, you have to go all in. Find ways to use whole-foods that are anti-inflammatory. 

Why Gluten-Free Matters for Autoimmune Thyroid 

Autoimmune thyroid diseases occur when the immune system attacks the thyroid because of a faulty signal, leading to hormonal imbalances and symptoms like fatigue, weight changes, brain fog, and more. 

Gluten is a protein found in wheat, rye, and barley. It is also in most oats, other grains, and dried beans. These do not contain gluten naturally, but they are harvested and transported on the same machinery, conveyor belts, and trucks as all other grains.  

For oats, testing has confirmed that unless certified gluten free, it does contain gluten.  Only buy oats that are certified gluten free (and organic, that’s another story), but do some research, because even the GF ones show up with gluten. 

Gluten is quite often at the root of the faulty signal telling our bodies to kill the thyroid. (It’s telling the body to kill an invader, but unfortunately the invader resembles the thyroid cells).

1. Molecular Mimicry: Gluten proteins look a lot like thyroid tissue. For some of us, eating gluten may trigger an immune response that mistakenly targets the thyroid, creating autoimmune flare-ups.
2. Gut Health: Gluten can be at the root cause of intestinal permeability, “leaky gut.” It causes wear and tear on the intestines like getting up and banging your knee on the end table every day.  After a while, it won’t heal. This allows toxins and undigested food particles, specifically proteins, to cross into the bloodstream where they don’t belong. 

It sounds the alarm. Remember gluten proteins look like thyroid tissue, so when they pass through where the don’t belong, the body is signaled to kill all gluten proteins and ends up killing thyroid tissue. This creates systemic inflammation and increases autoimmune reactions.

3. Inflammation Cascade: Autoimmune conditions thrive in a pro-inflammatory environment. Gluten can add fuel to the fire making symptoms worse. This is why most people with one autoimmune disease end up with 2-3 autoimmune illnesses and more.  This is also why most of our patients feel better in their joints, shoulders and knees, after 3-5 days of going gluten free.  The inflammation can occur anywhere.

Eliminating gluten can reduce the cycle of inflammation and slow down the misfiring, so you can start the healing process.

The Problem with Gluten-Free Bread

When many people go gluten-free, their first instinct is to look for substitutes for bread, crackers, pasta, and other wheat-based staples. The gluten-free aisle at the grocery store is packed with these—but not all gluten-free products are created equal. And…

Gluten free doesn’t mean healthy.

In fact, many of these replacements can slow or worsen your progress instead of help.

You can find gluten free everything these days, and many of them taste delicious, but a muffin or cinnamon roll is not healthy if it’s made with any kind of flour and sugar. We could probably argue that almond flour or coconut flour can be okay, but for the most part, starch-based flours equal sugar.

(Jennifer Swank and I can teach you how to make muffins and cinnamon rolls that are glutenfree and NOT inflammatory!  Join our membership to learn how to cook gluten free, anti-inflammatory dishes every month.)

Blood Sugar Spikes and Inflammation

Most gluten-free products are made of things like rice flour, tapioca starch, potato starch, and corn flour or arrowroot which have high glycemic indexes. This means they rapidly spike blood sugar levels which leads to a cycle of insulin surges and crashes which creates inflammation. Over time, this can increase systemic inflammation—something you’re trying to avoid when managing an autoimmune condition.

Low Nutrient Density

Packaged gluten-free products are usually missing the nutrients found in whole foods. While they might satisfy your cravings for bread or cookies, they don’t provide the vitamins, minerals, and fiber your body needs to heal and thrive. This can lead to overeating as your body attempts to get these vitamins and minerals it needs to function.

Temporary Fix vs. Long-Term Solution

Using gluten-free replacements can work when you’re in the transitional stage, but relying on them long-term keeps you tethered to a bread-and-snack-centric mindset. Breaking free from this dependency and shifting toward whole, minimally processed foods is where true health transformation happens.

Whole-Food Strategies for Going Gluten-Free

Instead of looking for gluten-free versions of your favorite foods, experiment with eating food with a focus on real, nutrient-dense ingredients. 

1. Build Your Plate Differently

Instead of centering meals around bread, pasta, or crackers, shift your focus to vegetables, healthy fats, and plant-based proteins. 

• Breakfast: Replace toast or cereal with a bowl of chia pudding topped with fresh berries, nuts, and seeds.
• Lunch: Skip the sandwich and try a big salad with greens, roasted veggies, avocado, and a tahini dressing.
• Dinner: Swap pasta for zucchini noodles or cauliflower rice paired with a lentil and vegetable stew.

2. Embrace Gluten-Free Whole Grains and Pseudo grains

There are some good options that offer fiber and nutrients without spiking blood sugar. Now, there is no one-size-fits-all, so test to see how your blood sugar responds. You may have to adjust serving sizes.

• Quinoa
• Millet
• Buckwheat
• Amaranth

Don’t eat these every day, but try them out and see how you feel when you eat them. To prevent blood sugar issues, always pair them with fats or proteins to stabilize blood sugar. I like mine with lots of greens and a dressing made from seeds.

3. Get Creative with Snacks

And work towards eliminating them and fast between meals. If you feel like you need a snack, that’s a sign of under-eating or a blood sugar problem.

Crackers and cookies might be convenient, but they often come at a cost. You can find some that are made from only seeds or even only vegetables. Watch for hidden oils and flours as fillers.

• Sliced cucumber or bell peppers with guacamole
• Celery sticks filled with almond butter
• Homemade kale chips sprinkled with nutritional yeast
• Jicama with hummus
• Seaweed Snacks with avocado

4. Focus on Whole-Food Treats

If you love baking, experiment with grain-free, whole-food flours like almond flour, tiger nut flour, coconut flour, or green banana flour. These alternatives are lower in carbohydrates and more nutrient-dense than traditional gluten-free flours.

5. Rethink Baking Altogether

Instead of trying to recreate a gluten-free version of every baked good, try new recipes like energy balls, raw fruit tarts, raw vegan cookies made with monk fruit, or chia seed puddings. These options are quick, easy, and naturally gluten-free.

Should You Go Cold Turkey or Try A Gradual Change?

While the idea of going “cold turkey” may seem drastic, it usually gives us the fastest results. The inflammatory response to gluten can linger in your system for weeks, so the sooner you eliminate it, the sooner you’ll notice benefits like reduced bloating, less pain, clearer thinking, and more consistent energy.

For those who prefer a gradual approach, use gluten-free replacements sparingly as a stepping stone. Set a firm timeline to phase them out completely and transition to whole-food alternatives.

Life Without Bread

At first, the thought of giving up bread, crackers, and other baked goods might seem overwhelming. “I’m missing out!” However, the long-term benefits far outweigh the initial adjustment. 

• Improved Energy: By avoiding blood sugar spikes and crashes, you’ll enjoy steadier energy levels throughout the day. And, those foods don’t gives us the vitamins and minerals that our mitochondria need to produce energy anyway.
• Reduced Inflammation: Removing both gluten and high-glycemic replacements like gluten free bread gives your body the chance to heal and cools systemic inflammation.
• Enhanced Digestion: A diet rich in whole, fiber-filled foods supports a healthy gut microbiome needed for reversing autoimmune diseases.
• Balanced Hormones: Stabilizing blood sugar and reducing inflammation can positively impact thyroid hormones, adrenal health, and overall endocrine function.

Examples of Whole-Food Meals

Need inspiration? Here are a few ideas to get you started:

• Breakfast: A smoothie bowl with baby spinach, avocado, unsweetened almond milk, and a scoop of plant-based protein powder, topped with nuts and seeds.
• Lunch: Buddha bowl with roasted veggies, quinoa, tahini sauce, and a sprinkle of hemp seeds.
• Dinner: Zucchini noodles with a rich, tomato-based lentil sauce, paired with a side of steamed broccoli.

These meals are not only gluten-free but also nutrient-dense, delicious, and easy to prepare.

Join Our Sweet Truth Workshop in January!

If you’re ready to dive deeper into the connection between blood sugar, inflammation, and thyroid health, don’t miss our Sweet Truth Workshop this January.

In this workshop, we’ll cover how to manage blood sugar naturally with a whole-food plant-based approach that aligns with autoimmune health. Whether you’re newly gluten-free or need help navigating the transition, this workshop is packed with actionable strategies and delicious recipes to support your journey.

Take the Next Step: Join The Zen & Zest Zone!

For ongoing support, classes, recipes, and mindfulness, join The Zen & Zest Zone, our exclusive membership community. Here, you’ll gain access to a wealth of resources, live classes with Q&As, and a supportive group of like-minded individuals committed to vibrant, gluten-free living. Whether you’re managing an autoimmune condition or simply want to optimize your health, The Zen & Zest Zone has everything you need to thrive.

Transitioning to a gluten-free lifestyle doesn’t have to be complicated, and the benefits for autoimmune thyroid health are profound. By focusing on whole foods and avoiding the pitfalls of gluten-free replacements, you can create a sustainable, nourishing way of eating that supports healing and vitality.

Ready to take control of your health? Let’s make it happen! The Zen & Zest Zone