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If you’re dealing with brain fog that won’t go away no matter what you do, embarrassing memory lapses, or debilitating fatigue that leaves you missing out on your own life, you’ve probably been searching for answers for a while. Am I right? Maybe you’ve tried adjusting your sleep, exercise, or stress levels—but nothing seems to help.
I used to be there, too. And so have many of my clients.
So, what if I told you that the root of your brain health struggles could be something as common as gluten?
Yes, the very protein found in everyday foods like bread, pasta, and processed snacks could be silently affecting your brain. Research from experts like Dr. David Perlmutter (Grain Brain) and Dr. Dale Bredesen (The End of Alzheimer’s) reveals a hidden connection between gluten and the cognitive decline, brain fog, and fatigue that you just can’t seem to get away from.
Today, I’m diving deep into the surprising ways gluten could be impacting your brain health—and, more importantly, what you can do to banish that brain fog and regain your mental clarity and energy.
Let’s get started.
What is Gluten?
So, let’s start with the basics. What exactly is gluten?
Gluten is a protein made up of two main components: glutenins and gliadins. You’ll find these proteins in grains like wheat, barley, and rye.
Now, gluten is what gives dough its elasticity and that chewy texture we all know and love in bread. But, as harmless as gluten might seem, for many people, it can wreak havoc on their health—especially their brain.
Here’s the tricky part: gluten is everywhere in our modern diets. It’s not just in bread and pasta. Gluten can be found in so many processed foods, sauces, seasonings, and even things like salad dressings. Believe it or not, it’s even in the chicken marinade of Chick-fil-A’s grilled chicken.
It’s seriously hiding in places you wouldn’t expect, which makes avoiding it harder than it sounds.
And this brings me to an important distinction: celiac disease versus non-celiac gluten sensitivity.
Celiac disease is an autoimmune disorder. When people with celiac disease eat gluten, their immune system goes completely berserk—specifically targeting and attacking their intestines. It’s a serious condition that can lead to severe digestive issues and malnutrition if untreated.
But here’s where things get interesting. You don’t have to have celiac disease to experience negative effects from gluten. There’s something called non-celiac gluten sensitivity, and while it’s not as well-known, it can be just as disruptive—especially to your brain. Dr. Perlmutter points out in Grain Brain that people with gluten sensitivity might not even have noticeable digestive issues at all. Instead, the symptoms can show up in the brain: such as brain fog, memory problems, fatigue, and mood swings. This is why gluten sensitivity can be so hard to diagnose—because it doesn’t always present how we would expect.
The Signs of Gluten Sensitivity
So, how do you know if gluten might be a problem for you?
The symptoms of gluten sensitivity can show up in so many different ways, especially when it comes to brain and neurological health. But, some of the most common symptoms include:
- Brain fog—that feeling of being mentally sluggish, unable to concentrate, or forgetful.
- ADHD, which can affect focus and behavior, especially in children but also in adults.
- Anxiety and depression, mood disorders that may be tied to inflammation in the brain.
- Migraines and persistent headaches.
- Fatigue and constant low energy, even after a full night’s sleep.
- More serious neurological conditions like ALS, Parkinson’s, Alzheimer’s, and schizophrenia—all of which have been linked in some way to gluten and inflammation.
- Autoimmune disorders, where the body attacks its own tissues, like in Hashimoto’s thyroiditis or multiple sclerosis.
- Ataxia, which affects balance and coordination.
- And, even more unexpected issues, like infertility, osteoporosis, heart disease, and cancer.
It’s a long list, right? And it’s not just limited to the brain—people with gluten sensitivity can experience digestive disturbances like IBS, skin reactions like hives, and even sugar cravings. This wide range of symptoms is what makes gluten sensitivity so tricky to identify. It’s not always obvious, and it doesn’t affect everyone in the same way.
But if you’re experiencing any of these symptoms—especially if they’re paired with cognitive issues—it could be worth exploring whether gluten might be playing a role for you.
Gluten’s Impact on Your Brain
So, now that we understand what gluten is as well as some signs that gluten might be an issue for you, let’s dive into how gluten actually impacts your brain.
And, one of the ways gluten causes problems is by interfering with your body’s ability to absorb nutrients. Gluten is “sticky.” So, when you consume foods containing gluten, that stickiness can disrupt the breakdown and absorption of key nutrients, like vitamins and minerals, in your digestive system. And when your brain isn’t getting the nutrients it needs—things like magnesium, vitamin D, and omega-3s—it can really start to struggle. This is one reason why many people experience brain fog, memory lapses, and even cognitive decline when gluten is a regular part of their diet.
But it doesn’t stop there. Gluten can also trigger something called autoimmunity. Gluten contains that protein I mentioned earlier called gliadin, and in some people, the body mistakenly identifies gliadin as a harmful invader, launching an immune response. What’s really fascinating—and concerning—is that there are proteins in the brain that look very similar to gliadin. So, when your body creates antibodies to attack gluten, those same antibodies can sometimes go after your brain proteins by mistake. And, this is one mechanism that can lead to neuroinflammation, which is inflammation in your brain, contributing to issues like Alzheimer’s, dementia, and other neurological disorders.
It’s a bit like friendly fire. Your body is trying to protect you from what it thinks is a harmful substance, but in the process, it’s accidentally attacking the very thing you need to protect—your brain.
Another major issue with gluten is its ability to trigger something called leaky gut, which can have a huge impact on both your body and your brain.
When you eat gluten, the gliadin protein in gluten triggers the production of a molecule called zonulin. Zonulin is responsible for regulating the tight junctions in your gut lining—essentially, the gatekeepers that decide what gets in and what stays out of your bloodstream. But when zonulin levels rise, those tight junctions loosen up, and this is where the trouble starts (Drago et al.)
As these gaps in your gut lining form, things like toxins, bacteria, and undigested food particles can escape into your bloodstream—something we call leaky gut. This triggers a widespread immune response and inflammation. But here’s the kicker: this inflammation doesn’t just stay in your gut. It spreads throughout your body and can reach your brain.
And, both Dr. Bredesen and Dr. Perlmutter emphasize the connection between leaky gut and leaky brain. When your gut barrier is compromised, it creates inflammation that can weaken your blood-brain barrier, making it easier for inflammatory molecules to cross that barrier as well. This barrier is supposed to protect your brain from harmful substances, but when it’s weakened, those inflammatory molecules can slip through, causing brain inflammation and contributing to cognitive issues like brain fog, memory loss, and even more serious conditions like Alzheimer’s.
So, in a sense, a damaged gut lining can directly lead to a damaged brain—one of the many reasons why gut health is so critical to overall brain health, and is something I’ll be touching on in more detail in some upcoming posts.
Okay, now let’s talk about something really fascinating—and a little alarming: gluteomorphins.
When gluten is broken down during digestion, it also produces a byproduct called gluteomorphins. What’s interesting about these molecules is that they can cross the blood-brain barrier and bind to morphine receptors in the brain—the same receptors that drugs like morphine and heroin target. This binding creates a kind of “high,” which can be mildly addictive. And, this is one reason why we feel a strong craving for foods containing gluten, like bread, pasta, and processed snacks.
But it gets more interesting. This is also why big food companies often use gluten in their products—it helps create that satisfying, addictive quality that keeps us coming back for more and increases their bottom line. So, it’s not just the texture or taste that makes gluten-containing foods so appealing; it’s a chemical reaction happening in your brain.
And if that wasn’t enough, gluten, especially in wheat, also causes significant blood sugar spikes. In fact, gluten-containing foods can spike your blood sugar even more than table sugar. Every time your blood sugar spikes, your body releases insulin to bring it back down, and over time, this constant cycle can lead to insulin resistance. And, insulin resistance doesn’t just affect your physical health—it’s one of the major contributors to cognitive decline. According to Dr. Perlmutter and Dr. Bredesen, this blood sugar rollercoaster can damage brain cells, increase inflammation, and accelerate the progression of conditions like Alzheimer’s.
What You Can Do – Practical Steps for Your Brain Health
Okay, now that we’ve covered the impact of gluten on your brain, you’re probably wondering—what can you actually do about it?
The first and most straightforward step is to start by avoiding gluten. If you’re experiencing symptoms like brain fog, fatigue, or any of the cognitive issues we’ve discussed, cutting out gluten from your diet can be a powerful experiment.
Here’s how you can get started:
- Focus on whole, anti-inflammatory foods: Choose fresh, unprocessed foods that naturally don’t contain gluten, like vegetables, fruits, healthy fats (think avocados and olive oil), and clean proteins like grass-fed meats and wild-caught fish. These foods provide the nutrients your brain needs without triggering inflammation. To learn more about some of the best foods for your brain, read this post right here.
- Be cautious with processed foods: Processed foods are often loaded with gluten because, as I mentioned earlier, it’s used to enhance texture and flavor. Instead, opt for minimally processed options or make meals from scratch when possible (they don’t have to take long or be complicated). And if you need to rely on a processed item, look for a gluten-free label or go to number three and read the label very carefully.
- Read labels carefully: Gluten hides in so many processed foods—things like sauces, soups, seasonings, and even salad dressings. So, start by reading the labels on everything, and be cautious of anything that lists wheat, barley, or rye as ingredients. Even oats, which are naturally gluten-free, can often be contaminated with gluten during processing. Some other names to look out for include: malt, bulgar, couscous, spelt, wheat or barley grass (that will be cross-contaminated), and wheat germ oil or extract (that will also be cross-contaminated). Please also be aware that other ingredients can (but don’t always) come from gluten-containing grains, including hydrolyzed vegetable protein, modified food starch, natural and artificial flavors, dextrin and maltodextrin, and caramel color.
- Use Gluten-Free Alternatives: Thankfully, there are many gluten-free alternatives available today, although please be careful. Just because something says gluten-free, doesn’t mean it’s healthy or good for your brain. That being said, for bread, I recommend trying brands like Against the Grain or Base Culture, which offer a variety of gluten-free breads with really clean ingredients that mimic the texture and taste of traditional bread. You can also experiment with making your own, which is what I like to do. My favorite resource is a cookbook called Keto Breads. Their hamburger buns were one of the first things my husband and I tried and we loved them! If you want to check it out, it would be super helpful for me if you’d use my affiliate link here. Now for pasta, brands like Banza and Miracle Noodle make gluten-free pastas, one out of lentils and one out of konjac root. But another great way to mimic pasta is spiralizing veggies like zucchini or carrots or using spaghetti squash. A few other substitutes I’ve found to be really helpful include arrowroot starch as a sauce thickener, almond flour as breadcrumbs, and gluten-free flour blends (like Bob’s Red Mill) if I’m really wanting to bake something special. And last, but not least, especially on a game day, I love some buffalo chicken dip with crackers and Simple Mills makes the most delicious gluten-free crackers I’ve had yet, so I’d encourage you to give them a try.
Now, of course, removing gluten is just one piece of the puzzle. Both Dr. Perlmutter and Dr. Bredesen recommend other dietary changes that can significantly improve your brain health. This is something I focus on very heavily in my program, and one of the big ones is moving toward a low-carb or mildly ketogenic diet. This kind of eating plan can help stabilize your blood sugar levels and reduce the insulin resistance I talked about earlier, which is key for protecting your brain from cognitive decline. For more information on exactly how to eat for your best brain yet, read this post right here.
So as we’ve seen, gluten can have a far-reaching impact on your brain health, contributing to the very problems you’ve been struggling with for who knows how long – the brain fog that won’t go away no matter what you do, the embarrassing memory lapses, the debilitating fatigue that leaves you missing out on life, and even more serious cognitive decline. But the good news is that by becoming more aware of how gluten might be affecting you—and taking steps to remove it—you can begin to regain the mental clarity and energy you deserve.
If you’re tired of feeling foggy and exhausted, now is the time to take action. Start by experimenting with a gluten-free diet, focusing on whole, anti-inflammatory foods, and nourishing your brain with the nutrients it needs to thrive. You can get started by downloading my free guide on the top three things you can do right now to banish the brain fog for good. These simple but powerful steps can help you start feeling more clear, focused, and energized! Just fill out the form below and I’ll send it right over.
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