Modern Wheat and its impact on your health Part II. How much wheat can you safely eat?

bread wheat

Should I give up grains, breads and pasta and all gluten containing products?

My professional recommendation is that the majority of people (70-80%) would benefit from giving up all grains even the sprouted versions even if you do not have celiac or gluten sensitivity. Since it contributes to obesity, high cholesterol, high blood pressure, type 2 diabetes and cancer, I think those are reasons enough. 

You will not miss out on any nutrients in wheat that you cannot get from other foods. You do not need breads and pastas are part of a wholesome healthy diet. If you are an athlete and are reading this thinking “I need my carbs for energy”, well, yes you do need more carbohydrates than the person who sits behind a desk all day but you can get plenty of carbs from fruit, vegetables, leafy greens, starchy vegetables, raw foods crackers and raw cereals such as from “Mary’s Gone Crackers” or” Two Moms in the Raw”.  You can eat quinoa, basmati white rice, beans and legumes.  Trust me, you will plenty of carbs!  You can eat bean pasta or quinoa pasta if you still need your pasta fix.  There are many options out there. 

What to do, what to expect, what to eat!

It is difficult to do and so for most people doing an 80/20 diet which means most of your diet is clean and whole foods and then 20% are the refined foods such as pizza and bread. So you do not have to go entirely off the wheat/gluten containing foods to benefit from it, but you do have to greatly reduce it.

For those having any kind of health issue however, I do advise taking all processed, refined grain products out of your diet for at least 21 days and note changes you may see.  If symptoms reappear when gluten is added back in then your best bet is to avoid gluten and wheat. 

Read labels. You are going to be surprised all the places gluten and wheat is that you did not realize!  It is in your canned soups, licorice, soy sauce, frozen meals and more.

If you have a difficult time giving up some favorite foods you can make some of your own using coconut flour, almond flour, cassava flour (plant), tiger nut flour (from root vegetable). It does take some getting used to, using alternative products but you will get there. 

The first couple of days you may experience headaches, fatigue , cravings and changes in bowels, but stick with it because once you get passed that you should feel like your mind is clearer, have more energy, improved bowel movements, clearer skin, less joint pain, fewer cravings and more.

The gluten/wheat products you are eating may be contributing to:





Brain fog



Sinus issues

Joint pain



Autoimmune conditions

Skin conditions

And more!


Swap out white and whole wheat pasta for bean pasta or quinoa pasta; eat your burger in a lettuce wrap (majority of eateries offer this now), make sandwiches in lettuce wraps or go online and order paleo wraps such as made from coconut or make your own. Make baked goods, cookies, bars, quick breads using coconut flour and almond flour.  You will not notice the difference.  Swap out soy sauce for coconut aminos, use non GMO cornstarch or arrow root to thicken sauces and other dishes instead of flour, and coat your meats with almond flour, tigernut or cassava flour.  Eat flax crackers instead of wheat crackers.  Once you get the hang of it, it will become habit. Invest in hiring a nutrition consultant who can guide you to make it easier and painless for you.  


Your body will thank you once you have it removed! I would love to hear about your experience of removing gluten and wheat products from your diet. If you have a story, please share!


Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition. CA: Bauman College

Gunnars, K. (2/14) Why modern wheat is worse than older wheat. Retrieved from

Mercola, J. (1/16/10) The Critical Role of Wheat in Human Disease. Retrieved from

 Karen Brennan, MSW, is a Nutrition Consultant and is Board Certified in Holistic Nutrition (candidate).  As such, she does not treat, cure or diagnose.  The information provided is for educational purposes only. Seek out your healthcare professional when making any changes to your diet and supplement regimen.

 Karen is available for group presentations in the Colorado Front Range area for a variety of health topics; She offers a variety of other services.  Visit her website to learn more.


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Great Easter Treat Recipe: Almond Truffles (gluten, soy and dairy free)


almond truffle


Almond Butter Truffles

This makes a good Easter dessert recipe. You can make them much larger, in the shape of eggs, and drizzle with white chocolate.  I sprinkled some with coconut. Other options would include nuts, seeds, grated chocolate, and cacao powder.

To make this soy and dairy free, use Enjoy life dark chocolate baking chips. 


  • ¾ c. almond butter
  • ½ c. coconut flour
  • ¼ c. coconut palm sugar
  • ½ c. dark chocolate broken into chunks (I used one bar of dark chocolate and the excess I drizzled over the truffles)
  • 1 t. coconut oil


  1. Mix the almond butter, flour and sugar until well blended. (I did have to use my hands to get all the ingredients blended)
  2. roll into balls and freeze for 20 minutes
  3. melt the chocolate with the coconut oil
  4. dip the almond balls into chocolate and place on parchment or wax paper/ sprinkle on desired toppings
  5. Keep in freezer for at least 30 minutes. Store in fridge until ready to eat!


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Lemon Bread with glaze. Gluten free, made with coconut flour.

lemon bread sliced with glaze

Lemon bread with lemon glaze

(Made with coconut flour)


Makes one loaf

This is very moist bread. It is sweet enough on its own but the glaze is very good.  Use coconut flour only-at first it will seem too liquidly but coconut flour is very absorbable and the batter will thicken very quickly. 



For the loaf


  • 6 pasture raised eggs
  • ¼ c. coconut oil or ghee melted
  • zest from 2 lemons
  • Juice from 2 lemons plus enough milk of choice to make one cup-juice the 2 lemons, and pour the juice in a cup measuring cup and add in enough milk until you reach one cup. Can also use lemon juice in bottle not from concentrate and use purchased lemon zest to save time.
  • 1/3 c. local honey
  • 2/3 c. coconut flour-for this recipe do not substitute a different flour-will not come out right
  • 1 t. baking soda
  • dash sea salt

Directions for the loaf:

  1. preheat oven to 350 degrees
  2. combine all the ingredients in a bowl and mix well
  3. Pour into a greased (grease with coconut oil) loaf pan and bake for 35-45 minutes. Should be golden on top and cooked through. If the top gets too brown towards the end of cooking time, then put some parchment over the top
  4. let cool

Lemon glaze

(Glaze is optional but it’s really good!)


  • 2 T. melted ghee or coconut oil (or grass fed butter)
  • 2 T. local honey
  • 2 T. milk of choice
  • zest and juice from one lemon
  • ½ t. pure vanilla extract

Directions for the glaze

  1. While the loaf is cooking, mix all the glaze ingredients together in a small pot over low heat until it starts to simmer.
  2. remove from heat and let cool
  3. ones cooled, put in fridge to firm up
  4. once loaf is cooled and glaze is firmer, pour the glaze over the top of the loaf
  5. put in fridge for 30 minutes until the glaze and loaf firms up a bit

Note: Milk of choice I like: A2 dairy milk (this is not organic as far as I can tell but it is a good milk option for those who have a casein sensitivity) (but for the record, I do not normally recommend non organic or non- raw milk products); natural value org. coconut milk (can), or Aroy-d coconut milk (carton).  Coconut milk brands order on amazon; A2 milk you can find at some natural grocery stores.  Some coconut milks and nut milks have many added ingredients that I would not recommend, so while they may seem like a healthier alternative, this may not be the case.  It is quite simple to make your own cashew or almond milk too! 

Like this recipe and want more? Sign up at for more healthy receipes and nutrition information that you can use!  Karen Brennan, MSW, NC, board certified in holistic nutrition (candidate) is the owner of Tru Foods Nutrition Services. She works with clients to help them get to the root causes of their health issues. 




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