Are You Poisoning Yourself with This Health Food?
Why is wheat making us so sick?
photo credit of Mariana Kurnyk
Conventional nutrition and dietetics have long praised whole grain bread as a cornerstone of a healthy diet. After all, the bran — the outer layer of the grain — is where the nutrients and fiber reside. Eating bread made from whole grains, we're told, is a healthy, whole food choice. But if that's true, why are more and more people getting sick from eating wheat products? Why is celiac disease skyrocketing, from 1 in 2500 globally to 1 in 133 in just a decade? And why is this overwhelmingly a North American phenomenon? Turns out, it’s multifaceted.
Let’s dig deeper.
Bread is Not What It Used to Be
Most people know this on some level, but may not understand the whole picture. Commercial bread is a far cry from the simple combination that was traditional bread. Today’s loaves often contain added gluten to improve texture, vegetable oils that oxidize easily and disrupt fatty acid balance, and bromated flour, which is banned in many countries due to its potential carcinogenic effects. In North America, bread is often ultra-processed, nutrient-stripped, and chemically altered.
Additionally, our bread is a hybrid of the original wheat that was used in breadmaking. Today we use a semi-dwarf type bred for yield. It has a higher gluten content and is harder to digest.
The takeaway? Commercial bread products are not wholesome. Keep reading to better understand why and how to source healthier options.
Celiac and Gluten Intolerance
This is just a quick PSA because celiac disease is often misdiagnosed or missed entirely. Symptoms go beyond digestive distress and can include:
Fatigue
Skin issues (eczema, psoriasis, rashes)
Brain fog
Anxiety and depression
Nutrient deficiencies
Autoimmune disorders
Then there’s non-celiac gluten sensitivity (NCGS), which can present similarly but does not involve the autoimmune destruction of the small intestine that celiac disease does. Still, it can trigger systemic inflammation, leaky gut, and long-term health effects.
The takeaway? Wheat is causing a lot of harm to a lot of people. But why?
The Global Divide
Interestingly, the rise in gluten intolerance and celiac disease isn’t global. Countries like France, Italy, and Germany have significantly lower rates. In part this could be because the wheat grown in Europe is a different variety. It’s less hybridized and often lower in gluten. Food labeling laws are also stricter, and many EU countries demand higher standards for ingredient transparency and food safety. This applies to all grains, not just wheat.
The takeaway? European varieties of wheat are generally recognized as easier to digest. All European grains are grown with higher standards for safety.
A Tainted Harvest
One of the most overlooked factors in the rise of gut issues (including celiac), immune disorders, and even neurological concerns in the West is glyphosate — yes, the same chemical used in Roundup. In North America, it’s not just sprayed to kill weeds; it’s often used just before harvest to dry crops like wheat, oats, lentils, and barley. This pre-harvest desiccation means glyphosate residues end up in the final food product — including your morning toast.
Well, officially, regulators describe it as a pre-harvest weed control tool, permitted only when grain moisture is below 30%. But if you ask prairie farmers, they’ll tell you a different story. Glyphosate is applied in the final days before harvest precisely because it helps dry the crop more evenly, making harvest more efficient and manageable. Whether or not it’s technically a desiccant, the effect is the same: the chemical ends up in the mature grain. So while government websites and industry groups may claim otherwise, the lived reality on the fields is that glyphosate is doing double duty. And the residue from this practice, regardless of its label, still finds its way into our food.
Here’s why that matters: glyphosate is a known endocrine disruptor and has been classified by the World Health Organization as a probable human carcinogen. Studies have shown its presence in the urine of people who consume conventional wheat products. Studies also show it selectively harms beneficial bacteria like Lactobacillus and Bifidobacterium, which help keep inflammation down, protect your intestinal lining, support mood and even help with satiety and weight management. Damaging these healthy bacteria strains (and likely others) encourages the overgrowth of opportunistic species, fueling a state of dysbiosis (an imbalanced gut) that is known to lead to leaky gut, food sensitivities, and autoimmune issues. It’s also linked to inflammation, mitochondrial dysfunction, and impaired detoxification.
But it doesn’t stop there. Glyphosate has been shown to cross the blood-brain barrier, triggering inflammation in brain tissue and impairing neurons. In animal studies, this kind of exposure has been linked to changes in behavior — such as increased anxiety and depression-like symptoms — and in humans, it’s raised questions around potential links to mental health and neurodevelopmental disorders.
You might wonder: Wasn’t this tested for safety? It was, but the safety data was funded by the company who manufactures and sells the product. Independent reviews have since raised concerns about data manipulation and inadequate long-term studies. And the legal system has taken note. In the U.S., Bayer (which acquired Monsanto, the maker of Roundup) has lost multiple high-profile lawsuits, including a $2.1 billion verdict, over claims linking glyphosate to non-Hodgkin’s lymphoma.
Curiously, many countries that don’t use glyphosate in this way (like Europe) also don’t see the same epidemic of gluten sensitivity or wheat reactivity. In France, Italy, and Germany, where pre-harvest glyphosate is banned or tightly restricted, traditional wheat is better tolerated. You can find videos all over social media of people from the US and Canada travelling to Europe and wondering why wheat there does not trigger them and cause bloat and weight gain like it does here.
And it’s not just about wheat. Oats, chickpeas, barley, and even lentils are often “sprayed, but not desiccated” with glyphosate in Canada and the U.S., meaning it shows up in cereals, granola bars, crackers, and pasta — even those labeled “whole grain” or “natural.” So to recap: It wasn’t third party tested for safety, Europe has banned it, its use as a pre-harvest desiccant is hidden, it’s been proven in courts to be carcinogenic, but sure, it’s okay to consume.
The takeaway? Choose certified organic for your grains and legumes or, better, yet, get products made with grains from Europe.
Fortification and the Methylation Problem
In Canada, all white flour products are fortified with synthetic vitamins, including folic acid, which is not the bioactive form. This includes enriched pasta. (for more info go here.) The US does not mandate fortification of all grain products, but many also use folic acid. This is problematic for individuals with impaired methylation, such as those with MTHFR mutations (estimated to be between 30-60%).
Health conditions associated with poor methylation include:
Cardiovascular disease
Depression and anxiety
Fertility issues
Neural tube defects (ironically, the very thing folic acid was meant to prevent)
Chronic fatigue
Autism spectrum disorder (ASD)
Most people don’t realize there’s a major difference between synthetic folic acid — the kind added to fortified breads, cereals, and supplements — and natural folate, the bioavailable form found in leafy greens, liver, and legumes.
Folic acid is not active in the body until it’s converted through a multi-step enzymatic process into 5-MTHF (5-methyltetrahydrofolate), the usable form of folate. Those with genetic variants in the MTHFR enzyme can’t make the conversion. For these people, the folic acid competes with natural folate in the diet for receptor sites and transport mechanisms, essentially crowding out the active form, but it can’t be used by the cells because it hasn’t been converted. As a result, people can appear to have “normal” or “high” folate levels on blood tests (that don’t differentiate between natural folate and folic acid) yet still suffer symptoms of folate deficiency at the cellular level. This is called a functional deficiency.
And it gets even worse.
Without enough active folate (5-MTHF), the body’s methylation slows down even more. This traps B12 in a form that can’t be used. In this state, B12 is present in the blood, but it’s functionally inactive, meaning the body can’t use it. Again, B12 may look normal or even elevated on blood tests, yet it’s unable to be taken up or used by the tissues. Low B12 can lead to neurological symptoms, fatigue, brain fog, and anemia.
And your “healthy” bread can be driving this problem.
In people with methylation impairments — particularly those with MTHFR polymorphisms — the synthetic folic acid in white wheat products clogs the system, leaving the body starved for the real thing.
For these individuals, it’s better to skip fortified products altogether and opt for food sources of folate — or use methylated folate supplements (5-MTHF), which bypass the need for conversion and go straight to work in the body.
The takeaway? Fortified grains not only don’t stop deficiencies — in a good portion of the population they actually cause them (up to 40-60%). It’s better to skip fortified grain products altogether and opt for food sources of folate or use methylated folate supplements (5-MTHF) and methylated B12 supplements (sublingual methylcobalamin). These bypass the need for conversion and go straight to work in the body.
Blood Sugar Bombs
As if that wasn’t enough, most people don’t realize how high the glycemic index (GI) of our bread is. Whole wheat bread has a GI between 51–71, while white bread is around ~70–75. That means both spike blood sugar considerably and rapidly, contributing to the diabetes epidemic and obesity epidemic in North America.
Even sourdough, despite being fermented and easier on the gut than typical bread, has been shown to spike blood sugar with a GI of ~54. Usually people don’t eat just one slice, so the impact on blood sugar is still significant. In Europe, breads are often denser and lower glycemic.
The takeaway? White, whole grain, and sourdough breads all spike blood sugar. Keep reading for better options.
Gluten-free May Not be Better
Even gluten-free breads, although marketed as the “healthier” option, can be misleading. Most are made from highly refined flours: rice flour, corn starch, tapioca starch, potato starch. They all lack fiber, spike blood sugar quickly, and provide little to no nutritional value. These refined starches may be gluten-free, but they are far far from being wholesome or anti-inflammatory. They are as high glycemic (or more) than regular bread.
The takeaway? Gluten-free is not the best option for good health. Read on for healthier, gluten-free bread options.
What About Whole Grains?
Grains in general — especially when processed or consumed daily — can be inherently inflammatory for many people. Here’s why:
High omega-6 content: Grains like wheat, corn, and oats are high in omega-6 fatty acids. When the balance between omega-6 and omega-3 is off (as it is in most modern diets), inflammation rises in the body, contributing to chronic disease.
Antinutrients: Grains contain compounds like lectins, phytic acid, and saponins. These naturally occurring substances can bind to minerals like zinc, iron, and magnesium—blocking absorption—and irritate the gut lining in sensitive individuals.
Leaky gut & immune stress: For those with compromised digestion or autoimmune conditions, the repeated consumption of grain-based foods can exacerbate symptoms. The protein structures in many grains (not just gluten) can cross-react with the immune system, leading to widespread inflammation—not just in the gut, but in joints, skin, brain, and beyond.
Blood sugar impact: Whether gluten-free or not, most breads and grain-based products are high-glycemic unless specifically formulated to be otherwise. Constant blood sugar spikes lead to insulin resistance, metabolic syndrome, and inflammation at the cellular level.
And, let’s not forget that grains in Canada and the U.S. are often sprayed just before harvest with glyphosate.
Studies have linked high grain consumption with elevated CRP (C-reactive protein), a key biomarker of inflammation. And in clinical practice, I’ve seen clients dramatically reduce their joint pain, fatigue, bloating, and even mood swings simply by removing grains from their diet — even the “healthy” whole grain ones.
This doesn’t mean all grains are evil. But on the highly questionable advice of our food guide many people consume them at every meal — in bread, pasta, cereal, crackers, muffins, energy bars, and more. Given how inflammatory they are, it’s no surprise we’re seeing a surge in inflammatory conditions.
The takeaway? If you tolerate grains, try rotating ancient, heirloom, and sprouted varieties — and limit consumption to once a day or less. Let your body speak to you. And when in doubt, favor what nourishes without triggering inflammation: vegetables, healthy fats, clean proteins, and fiber-rich, unprocessed plants.
What to Eat Instead
Bread doesn’t have to be the enemy — but it does need to be re-evaluated. Here are some healthier alternatives you can swap for breads:
Lettuce or veg wraps: crunchy, refreshing, and nutrient-rich. You might also try sweet pepper boats, endive boats, celery boats, and cucumber crackers or wrappers (sliced). These are a great way to get extra veggies in and reduce carbs and inflammation and I promise you will be surprised by how yummy they are.
Flackers (flaxseed crackers): high in fiber, low carb, and anti-inflammatory.
Cloud bread: a high protein, low carb, very quick, fluffy white bread alternative made from eggs and cheese. Recipe here.
Egg white, low carb wraps like these from The Protein Chef.
Carbonaut bread: high-protein (~7g/slice), low-carb, gluten-free, and made with resistant starches. Diabetic and keto friendly, with both a seeded (my fave!) and a gluten free variety for those with celiac disease.
Ezekiel 4:9 sprouted bread: made from sprouted organic grains, flourless, contains all 9 essential amino acids, and has a GI around 36, which cuts the blood sugar spike of regular whole bread in half. Non-celiac gluten intolerant folks may find it works for them and it’s great for diabetics and dieters. But for celiac it’s best to use Carbonaut’s gluten free loaf.
Homemade organic sourdough bread, using a combo of white and organic whole grain flours (it’s typically only made with white, but there are recipes online). They aren’t low carb or low GI, and they contain gluten, but will not be full of commercial ingredients and will not be glyphosate sprayed or fortified with artificial vitamins. If you can get European flour and mill it, even better.
Final Thoughts
Bread is deeply woven into our cultural and emotional fabric, but it’s not the same bread our ancestors ate. If you choose to eat it, select organic, non-fortified, and ideally sprouted options — and treat it as an occasional pleasure, not a dietary staple. For many, making this shift can dramatically reduce inflammation, stabilize energy, and improve long-term health.
P.S. Using European pasta is also a smart shift. With North American pasta my son will eat 2 heaping plates full, no matter the sauce. This also applies to gluten-free varieties. Interestingly, swapping it for European pasta caused him (and me) to be satiated with ¼ or less of the normal portion. So satiety is also impacted greatly by how wheat is processed in North America today.
For more info on this topic, you may want to read Grain Brain by Dr. David Perlmutter and Kristin Loberg.
I do testing in my practice to determine food intolerances and nutrient imbalances that can help guide you without the guesswork. Find me online at askthenutritionist.org to purchase testing and get guidance with food intolerances.