Gluten Archives - The Paleo Network

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Is Beer Paleo?

I've randomly had a few questions about beer this week, along the lines of “is beer paleo” and “which beer is the most paleo friendly” and (perhaps more accurately) “which beer is the least bad on a paleo diet“

So it looks like beer is one of the things people miss most from their pre-paleo days.

So firstly, what is beer made of?

Beer tends to be made with rice, wheat or barley and hops. Yeast enables to sugars in the barley and wheat to ferment into something resembling beer. The problem, is with the wheat. As we know, grains are avoided on a paleo diet, because they contains anti-nutrients, namely phytates, lectins and of course (in the case of wheat) gluten. There are some gluten-free beers available, but as is the case with “health foods”, often removing one ingredient (i.e. gluten), requires lots of additives to successfully remove it.

If gluten is your main issue, you may have luck looking for beer made with rice or the grain sorghum. Clearly still grains, but gluten-free.

The other thing to consider is the sugar content, which can be significant. Whilst cider can be a good alternative to beer, the issue of sugar content is still there. Spirits like tequila or vodka may be a better alternative if you’re looking for a replacement alcoholic beverage (but with a soda water mixer, rather than a juice or soft drink mixer).

But ultimately, if you want to enjoy an occasional pint, personally, I think you should enjoy your favourite craft beer as an occasional treat, instead of tolerating a gluten-free version. Let’s face it, it’s not going to taste as good – and it’s never going to be a health food.

Do you (still) drink beer? Have you found a good brand – and does the gluten content have any adverse effects on you?

8 Signs That You Are Gluten Intolerant

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The Paleo diet is completely gluten free, since it omits grains entirely. When going Paleo many people (who previously thought that had no issues with gluten) find that many symptoms they used to have completely disappear. It also seems common for a rare gluten exposure to have quite an impact, even though the person may have consumed gluten everyday previously. Are you gluten intolerant?

What’s the difference between celiac disease & being gluten intolerant?

Celiac disease is a severe, sudden immune reaction to the protein gluten, which has immediate autoimmune reactions. It prevents the sufferer from absorbing essential nutrients. Gluten intolerance is on the same spectrum, but the reaction to gluten is not so sudden – and even harder to clinically diagnose. Unfortunately tests for celiac disease and being gluten intolerant are not as advanced as you might imagine – and it can be very difficult to get a clinical diagnoses. The best way to find out how gluten affects you is to undertake a strict elimination diet – luckily the Paleo diet does just this.

8 signs that you are gluten intolerant

Gastrointestinal (GI), stomach and digestive issues; perhaps gas, bloating, cramping, constipation, diarrhea or IBS
Headaches or migraines
Fibromyalgia or chronic fatigue
Sudden mood shifts, irritability or depression
Dizziness, balance problems and tingling or numb hands and feet
Another autoimmune disease diagnose (perhaps as Hashimoto’s thyroiditis, Multiple Sclerosis, Rheumatoid arthritis, Lupus, Psoriasis, Scleroderma or Ulcerative colitis)
Hormone imbalances or unexplained infertility
Inflammation, swelling or joint pain

If you've got any of these symptoms and still consume gluten, it’s definitely worth strictly excluding gluten – and going strict Paleo – for 30 days.

And why you mustn't go “gluten-free”…

You can’t fail to notice the commercialism of “gluten-free”. There is a gluten-free version of everything – and often the ingredients are quite frightening. To achieve the properties that gluten provides in things like bread and cakes, the manufacturers often have to use dozens of ingredients that you probably haven’t heard of. Not Paleo – and not good for you either. Whilst gluten is a particularly problematic protein, lots of other grain proteins are believed to have similar reactions. The healthiest way to go gluten free, is to avoid substitutes – and eat real, whole, Paleo foods! Instead of buying gluten-free bread and cakes, find alternatives to bread – and change your diet completely!

Should You Cut Out Gluten for Good?

If you suspect gluten might be the cause of your symptoms – even if they seem unrelated to digestion – it's well worth trying a 30-day elimination using the Paleo diet. Because Paleo naturally removes all grains (not just wheat), it provides a clear and effective way to assess how gluten, and similar compounds, affect your body.

Remember: going Paleo is not the same as just going “gluten-free”. Many commercial gluten-free products are ultra-processed, high in sugar, and loaded with unfamiliar additives – far from the nutrient-dense, real food approach Paleo encourages. In fact, many people who go gluten-free without changing the rest of their diet don’t see any benefit at all. That’s why focusing on whole, unprocessed, naturally gluten-free foods is the best way to support your gut, energy levels, and long-term health.

If you're experiencing bloating, brain fog, joint pain, fatigue or any of the signs listed above – and still eating gluten – now is the time to test things for yourself.

Try this:
Commit to 30 days of strict Paleo (no grains, no dairy, no legumes, no processed foods). Keep a journal of how you feel. You might be amazed at the improvements – and shocked by how strongly your body reacts if you reintroduce gluten later on.

How does gluten affect you? Do you completely avoid gluten? I’d love to hear your comments, below!

Have You Gone Gluten-Free or Tried Paleo?

I'd love to hear from you. Did cutting gluten change your life? Are you still struggling with symptoms you suspect are food-related? Or maybe you've accidentally reintroduced gluten and felt the effects? Share your experience in the comments below — your story might be just the motivation someone else needs to take the first step.

Let’s continue the conversation and support each other on the journey to better health, one real food meal at a time.

Why Gluten Intolerance Is More Common Than You Think

Even though gluten has been a part of the modern Western diet for centuries, it’s only recently that we’ve started to question its role in chronic health issues. While coeliac disease is widely recognised, gluten intolerance and non-coeliac gluten sensitivity are far more common – and often missed. One of the most eye-opening parts of going Paleo is discovering just how many symptoms are linked to gluten — even in people who assumed they had no problem with it at all.

What Is Gluten, Really?

Gluten is a group of proteins found in wheat, barley, rye, and spelt. Its elastic properties are what give bread its chew and pasta its bite. But these same proteins are increasingly being recognised as problematic for many people — not just those with a formal coeliac diagnosis.

Gluten can be inflammatory, difficult to digest, and disruptive to gut health. For some, the effects are immediate and obvious. For others, gluten causes subtle, chronic symptoms that can take years to link back to diet.

Gluten Intolerance vs Coeliac Disease: A Quick Overview

It’s important to distinguish between coeliac disease and gluten intolerance:

Coeliac disease is an autoimmune disorder where the ingestion of gluten causes the immune system to attack the lining of the small intestine.
Non-coeliac gluten sensitivity may not show up on blood tests or biopsies but still triggers symptoms such as bloating, fatigue, headaches, and brain fog.

In both cases, the body is signalling that gluten is not being tolerated — just in different ways.

The Gut-Brain Connection

Many people think gluten issues begin and end in the digestive tract, but that’s far from the full picture. Thanks to the gut-brain axis, gluten can also influence mood, concentration, memory, and even behaviour. Anxiety, depression, and ADHD symptoms have all been reported to improve on a gluten-free or Paleo diet — particularly when gut health is supported at the same time.

This is why keeping a symptom journal can be so powerful during your 30-day Paleo trial. You might discover that a foggy brain, restless sleep, or skin issues were quietly linked to the bread or cereal you thought was harmless.

What Happens When You Remove Gluten?

Once gluten is removed and the gut starts to heal, many people report benefits such as:

Fewer digestive issues (like bloating, reflux or irregular bowel movements)
Clearer skin
Better mood and concentration
Reduced joint pain and inflammation
Increased energy
Improvements in hormonal balance
Enhanced immune function

The flip side? Many also find that a small reintroduction of gluten — even a crumb of bread or a splash of soy sauce — can lead to a strong reaction once they’re off it. This isn’t unusual; your body becomes more sensitive to something it sees as inflammatory once it’s no longer a regular part of your system.

Why a Paleo Diet Makes It Easy

Going Paleo automatically removes all sources of gluten — no label-reading required. You’ll be focusing on real food: vegetables, meat, seafood, eggs, fruit, nuts, and healthy fats. And without gluten acting as a hidden inflammatory trigger, your gut and immune system have a chance to reset.

Many people turn to Paleo after trying a traditional gluten-free diet and feeling frustrated that symptoms persist. That’s usually because gluten-free products are still highly processed and full of starches, sugars, and gums that can be just as disruptive as gluten itself. Paleo skips all that and focuses on real nourishment — the kind your body actually recognises and thrives on.

Still on the Fence?

If you’re unsure whether gluten is an issue for you, there’s only one way to know for sure: eliminate it 100% for a minimum of 30 days and observe how your body responds. At the end of the trial, try a small reintroduction (like a piece of bread or a baked good) and see what happens. You may be shocked at how clear your body makes it.

Over to you: Have you experienced any surprising changes after giving up gluten? Are you thinking about trying Paleo to see if your symptoms improve? I’d love to hear your story — drop it in the comments below. Let’s support each other on the journey back to real food and better health.

The Paleo Diet Lectins Grains Gluten Wheat-min

Lectins & The Paleo Diet

No matter what type of food we eat, we can’t avoid Lectins as they are in absolutely everything we consume on a daily basis. Lectins are proteins which are found in animals, plants and our very own bodies and they have a number of functions which offer a means of protection to us. They can help to control the protein levels in humans but are also protective for plants as well. It is also thought that the right Lectins can also be beneficial in acting as a defense mechanism against serious illnesses, such as cancer.

Lectins can be useful for the body, but they can also be damaging, depending on the type of Lectin. There are many different types of Lectins found in different foods, so it is important to ensure we are taking in the right ones which offer the best benefits to our bodies. The function of Lectins also depend a lot of the individual and how sensitive their digestive system is as to how they will react to specific types of Lectins. The foods which contain particularly harmful Lectins include grains and legumes, which is why they are forbidden on the Paleo diet. These foods have the potential to destroy all of the good nutrients and vitamins in your body which makes you more susceptible to suffering from serious illnesses, such as heart disease and obesity.

If you consume the wrong Lectins and your body rejects these, it will also start rejecting all the good foods you eat, which means they will be of no benefit to you whatsoever. In order for the body to function effectively, it is essential that we absorb the right minerals and nutrients, which is why it is important to avoid legumes and grains on the Paleo diet. There are plenty of foods which contain Lectins which are good for our body and act as a way of protecting it, so it is important to be aware of the right foods to eat in order to get the most out of our bodies and feel as healthy as we can.

Gluten is one of the harmful Lectins that can cause a lot of problems with the digestive system, which is why many people who have particularly sensitive guts have to eat gluten-free foods. Gluten-free foods are becoming standard in supermarkets and restaurants these days, which shows how much of a problem gluten can be. Gluten is often found in wheat products including the high sugar and high fat foods we are advised to avoid as part of the Paleo diet. These harmful Lectins can attack the body and cause a lot of damage to the intenstine which results in a leaking gut, not to mention a lot of pain. Bad Lectins can completely destroy the immune system, leading to issues such as extreme weight loss, diarrohea and sickness. It can also cause more serious illnesses, such as diabetes.

There are ways of reducing the presence of bad Lectins in legumes and grains, including soaking and soaking them, but it won’t completely destroy them so it is much better to avoid them completely. The Paleo diet encourages the avoidance of these food groups for a reason; they are not good for the body.

Nuts and seeds also contain Lectins but again, they are only beneficial to the body if you eat these in moderation. There are many of us who can’t stop eating nuts when we start, so if this sounds like you, it is best to just avoid eating them. There are plenty of nutritious foods on the Paleo diet which will offer good Lectins as well as plenty of other important vitamins and nutrients which are essential for a healthy body.

Overall, Lectins won’t pose problems for most people, but there are a number of people who have particularly sensitive guts, which means the bad Lectins, such as those found in grains and legumes can end up causing issues with the digestive system. Sufferers of a sensitive gut are not always born with this; it can develop over a number of years and become a worse problem in later life. It is better to completely avoid these, which is why the Paleo diet is such a beneficial one to follow.

Do you avoid lectins, or prepare foods to minimise their effect?

How To Recover From An Un Paleo Christmas

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How's your Paleo diet going this Christmas?

Did you keep it Paleo, or did all the SAD traditional food get the better of you this Christmas?

No matter what your intentions or plans, at this time of year it can be easy to get swept along with family and friends – and find yourself eating all the foods you'd normally avoid. Be it tradition, peer pressure or a one off – at this time of year above all others – it's easy to fall off the Paleo wagon.

So what now if your Paleo diet has gone by the wayside?

How does it make you feel? Chances are a rare gluten exposure will make you feel far worse than it would have before you went gluten-free. Once you get gluten out of your system, a one off exposure often seems to have a far bigger impact that it did when you regularly ate gluten-laced food. If you're used to a relatively low carb diet a sudden influx of sugar can leave you feeling moody, tired and lacking in energy – and above all crave another sugar hit. A vicious circle you don't want to get into!

Perhaps you're thinking that as you've been eating un-Paleo, you might as well continue until the weekend? Or New Year? Or until those cakes and chocolates the neighbours brought have finished?

But the best course of action is to get straight back onto your Paleo diet. If you can't bear to throw away the remaining non-Paleo food – give it away to your non-Paleo friends or neighbours! Remove the temptation.

Bone broths are a great nourishing way to get back into a good dietary routine – particularly if you've had a bad reaction to a gluten exposure.

How was your Christmas? Did you keep it Paleo? I'd love to hear your comments below.

Paleo Alternatives to Pasta

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Pasta is one of the un-Paleo foods there is! Mainly made of the grain wheat, pasta generally contains gluten, which many people don't tolerate well. The lectin in the grains has an inflammatory effect on the gut, upsets the acid balance in the body and of course results in a spike in blood sugar levels. All in all, pasta is definitely one to avoid.

However, so many popular dishes contain or are based on pasta. But this doesn't mean you have to go without when you start eating a Paleo diet. There are lots of ways to substitute pasta with some great paleo friendly alternatives.

Noodles & Spaghetti

Kelp noodles are available in some health food shops. These seaweed noodles look just like regular noodles, but are far more nutritious.

Sweet Potato Vermicelli is found in some Asian stores. Made from sweet potato starch, it is more processed than other pasta alternatives, but a better option than regular pasta.

Zucchini noodles can be made yourself using a zucchini and a mandoline slicer, a julienne peeler or a spirooli spiralizer and cooking in some oil over a medium heat.

Spaghetti can be made from the spaghetti squash fruit. When this particular variety is cooked, a fork can be used to scrape out the flesh into spaghetti like ribbons.

Lasagne

A paleo lasagne can be made with alternating layers of zucchini (courgette) and eggplant instead of pasta sheets. Alternatively, try using alternating layers of sliced meat, such as ham or turkey for an extra meaty lasagne.

Ravioli

Use thin ribbons of zuchini or summer squash to wrap around your raviloi filling

Gnocchi

Use some mashed sweet potatoes, eggs and sweet potato flour to make your own gluten-free gnocchi.

Not quite pasta, but another SAD alternative is to replace rice with cauliflower rice.

Do you miss pasta? What do you use to replace pasta in your favourite recipes? I'd love to see you pasta replacement tips in the comments below!

Paleo Alternatives to Bread

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Bread. On a Paleo diet – it is one of the first things to go; whereas on a SAD diet it is a staple. It’s no wonder giving up bread is such a shock to people considering a Paleo Diet.

“I couldn't live without bread”
“I’d never be able to give up bread”
“What do you eat if you don’t have bread?”

I'm sure you've heard these comments before too. Perhaps you found giving up bread to be the hardest thing about transitioning to a Paleo diet – or the one thing that is preventing you from going fully Paleo?

The longer you abstain from bread, the less you’ll miss it. There are some great recipes for Paleo Breads made with coconut flour or almond meal; but instead of trying to substitute one type of flour for another – how about some of these alternatives to your favourite SAD bread meals?!

Paleo Sandwiches

Sandwiches are one of the most popular lunch options, mainly because they are convenient to eat on the go, without getting your hands covered in food! They’re filling and you can prepare them ahead of time. Perhaps you’re missing sandwiches, filled rolls or wraps? Instead – why not try these Paleo sandwich options instead: –

Make wraps with lettuce (try romaine leaves) to hold the filling in place
Use cooked cabbage leaves to encase your filling
For an iodine boast and great flavour make your wraps with Nori (or other seaweed) wraps
You can also make (or buy – but check the ingredients) coconut wraps
Cut a large capsicum (bell pepper) into two flat pieces for a Paleo alternative to sandwich bread
Use a knife and fork! I often order a sandwich in a café – without the bread. Shop bought and restaurant sandwiches often hide very small fillings – but when you order it without the bread you usually get a far more generous portion of the filling!

Paleo Burger Buns

The best think about a burger is the meat – never the bun. So go bun-less, or try these: –

Chop the stalk of two large flat or Portobello mushrooms – the perfect size for a burger bun
Encase your burger patty with the top and bottom of a large tomato

Peanut Butter Sandwiches

White bread filled with peanut butter seems to be a popular pre-Paleo combination. But let’s face it – it’s the peanut butter that’s popular – not the bread in this snack. Clearly peanut butter is out as it’s a legume – so try

Nut butter (almond butter, macadamia nut butter, cashew nut butter – or make your own) and use as a dip for crunchy raw vegetables like carrots, celery, capsicum (bell peppers) and cucumber.
Or slice some eggplant and layer on the nut butter!

Egg and Soldiers

Missing dipping slices of toast into soft boiled eggs? Once you try dipping in roasted vegetables, you’ll wish you’d always done it!

Lasagne & Garlic Bread

Once you've gone to the effort of making a Paleo lasagne, roast some zucchini sticks and garlic as a far more enjoyable accompaniment.

Breadcrumbs

Try using a nut flour as a Paleo alternative

Croutons

If you’re used to a crunch with your soup, try some pork crackling (rinds) as a Primal alternative!

Which bread meals or snacks do you miss the most? I’d love to hear what your favourite bread substitutes are!

Breaking Up with Bread Doesn’t Have to Be Hard

While saying goodbye to bread can feel daunting at first, it doesn’t take long before you realise you don’t need it. In fact, once you start exploring all the delicious, real-food alternatives — from lettuce wraps and roasted veg “soldiers” to mushroom buns and nori rolls — you might not even miss it at all.

Going grain-free is a powerful part of a Paleo lifestyle, especially in Australia where so many of our meals revolve around bread. But with a little creativity and some planning, you can enjoy all your favourite flavours and textures — just without the blood sugar crashes, bloating, or empty carbs.

Do you still crave bread? Or have you found the perfect Paleo workaround? Share your go-to grain-free swaps in the comments — I’d love to hear what’s working in your kitchen.

More Ways to Enjoy a Bread-Free Life on the Paleo Diet

Adjusting to life without bread can feel like a major shift, especially if you’ve grown up with toast at breakfast, sandwiches for lunch, and garlic bread with dinner. But once you embrace the possibilities of real food — and move past the idea that every meal needs something doughy on the side — you’ll discover that the Paleo way of eating is far more satisfying.

Let’s break down a few more creative, nutrient-dense, and easy-to-prepare bread alternatives that are perfect for your Aussie Paleo lifestyle.

Swap Toast for Roasted Veg or Eggs

Forget soggy white toast. Instead, slice a sweet potato or eggplant lengthwise, bake or air-fry until golden, and top with smashed avocado, a fried egg, or leftover chicken. These “toasts” hold up surprisingly well and are packed with nutrients.

Savoury Paleo Muffins

Missing the grab-and-go convenience of a muffin or sandwich? You can easily make savoury Paleo muffins using eggs, almond meal, grated veg (like zucchini or carrot), and chopped bacon or herbs. Bake them in batches and store in the fridge or freezer — they’re ideal for lunchboxes or busy mornings.

Zucchini Fritters and Veg Patties

Zucchini fritters or cauliflower patties are fantastic for stacking with sandwich fillings like pulled meat, coleslaw, or tomato and avocado. Use them as mini burger buns or toast substitutes for a fun twist.

Wrap with Collard Greens or Silverbeet

These tougher leafy greens hold up better than lettuce and can be quickly blanched for flexibility. Try wrapping up leftover mince, grilled chicken, or tuna salad — they’re perfect for wraps without the wrap.

Paleo Pancakes for Sweet Cravings

If it’s sweet breakfasts you miss, coconut flour or banana pancakes (made with eggs, coconut flour or almond meal, and a little cinnamon) can fill the gap nicely. Serve with nut butter and a few seasonal berries for a decadent treat.

Stuffed Capsicums or Mushrooms

If you’re looking for a hearty meal without the grains, roast a large capsicum and fill it with minced meat, herbs, and vegetables — it’s basically a sandwich you eat with a knife and fork. Portobello mushrooms also work beautifully when topped with eggs, pulled pork or guacamole.

Paleo Breads (When You Want a True Substitute)

While the goal is often to let go of bread altogether, there are days when only a slice will do. In those moments, you can make your own Paleo bread using almond flour, eggs, and coconut oil. Keep a loaf in the freezer and toast a slice as needed. It’s especially good for open-faced toppings like smoked salmon or pâté.

Paleo Living Without Bread Is Easier Than You Think

Living without bread doesn’t mean giving up variety or satisfaction. In fact, many people find their meals become more colourful, nutrient-dense, and energising once they stop relying on grains to fill up.

If you're new to the Paleo diet, try experimenting with one or two new alternatives each week. Eventually, you’ll discover what fits your lifestyle — whether it’s lettuce wraps for lunch, leftover roast for breakfast, or a simple veggie mash in place of toast.

What have you found works best for you? Do you still crave bread, or have you found Paleo alternatives that truly satisfy? Let’s swap ideas and help each other out — share your favourites in the comments below!

Paleo diet friendly pet food animals dogs cat grain free-min

Paleo Pet Food

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I'm looking after some dogs at the moment, in the owners home. I'd assumed animal nutrition – Pet Food – would be difficult to get wrong – but I couldn't have been more incorrect with that assumption.

Surely dogs are supposed to eat raw meat? That would make a lot of sense, as in the wild what else would they eat?

The tins of dog food we've been left contain the following ingredients:
Meat including chicken, beef, lamb and pork; vegetables; vegetable protein; pasta; vegetable oil; cereal; gelling agents; gluten; vitamins & minerals; vegetable fibre; flavours; colouring agents.
Looking at some other brands of Pet Food, these certainly aren't the worst either.

We've also been instructed to boil up pasta and add it to the food to keep the weight of the dogs down. This is, apparently, on instruction of the vet. I can't think of a single good reason to give animals pasta.

Sadly as these aren't my dogs I can't change their menu, but it has made me wonder how different the dogs would be on a different diet – and what the ingredients in their food is doing to them?

Have you got dogs, cats or other pets? What Pet Food do you feed them? I'd love to hear what happened if you changed their diets to a more natural way of eating.

Eat More Gluten!

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I can't wait for the day when the “health” magazines start advocating more of a Paleo approach, with real food and eating of fat encouraged. But it seems like we still have a long way to go.

I came across the snippet below in the March edition of “Weight Watchers” magazine. Just in case any of their readers had been considering avoiding carbs, they warn that

“carbohydrates provide the body and brain with their primary source of fuel and are essential for energy levels”

Interesting. I tend to have fewer than 50g of carbs a day, so presumably I must have no energy? Yet, bizarrely, I find I have more energy than ever before. Just yesterday I had so much energy I felt compelled to break out into a sprint on my way home. But I must be mistaken! It says so in a magazine after all.

Without eating enough carbohydrates you might get

“fatigue, lightheadedness, headaches, sugar cravings and irritability”

and they advise that you choose carbohydrates like

“wholegrain bread and cereals, grainy crackers, oats, fresh fruit and low-fat dairy”

Well, I've somehow managed to avoid any of those symptoms. I'm not sure that avoiding sugar cravings, by eating foods that break down into sugar, really counts either. And as for low-fat dairy being a good source of carbohydrates?

The other article I read was from the March/ April 2012 edition of “Australian Diabetic Living”. They ran a piece on Celiac disease. The question was

“Should I avoid gluten products, just in case I might have Celiac disease?”

My answer would be that since gluten has detrimental effects on so many people, even those who don’t test positive for Celiac disease, it certainly should be avoided by everyone. Given how long gluten stays in the body for, I think a strictly gluten-free diet is the right approach, for everyone. Did they come up with a similar answer?

“No. You can actually make it harder for your body to digest gluten if you cut most of it from your diet without good reason”.

Unfortunately there were no references for this startling revelation, which I’d have been very interested to check out. So basically the diabetic magazine wants its diabetic readers to make sure they eat lots of gluten – which often come hand in hand with the not so diabetic friendly refined carbs?

What do you think? Do you struggle to find the energy to function without bread and cereals? Do you make sure you eat lots of gluten, to, er, help your body digest the gluten that you eat?

Debunking the Carbohydrate and Gluten Myths

It’s no secret that conventional health advice often clashes with ancestral wisdom. While mainstream media continues to push outdated recommendations like “eat more wholegrains” and “choose low-fat dairy for energy,” those following a Paleo lifestyle know there’s a different path to sustainable energy and optimal health. Unfortunately, these myths persist—largely due to the influence of decades-old nutrition dogma and a failure to acknowledge emerging research on the role of real food in human health.

The Real Role of Carbohydrates in Energy

One of the most persistent claims is that carbohydrates are the body’s only source of energy. This simply isn’t true. While it’s accurate to say that glucose is a quick source of fuel, it’s far from essential in the quantities we’re often told to consume. In fact, the body is perfectly capable of converting fats into ketones—a clean, efficient, and long-lasting energy source that powers not just muscles but the brain as well.

Plenty of people thrive on lower carbohydrate intakes—especially those following a Paleo or ketogenic approach. Fatigue and brain fog are more likely to be caused by unstable blood sugar levels from refined carbohydrates than by a lack of them altogether. When your body is adapted to fat as its primary fuel, energy becomes steady, cravings disappear, and that post-lunch slump becomes a distant memory.

Is Wholegrain Bread Really the Gold Standard?

Let’s break down some of the foods so often recommended as ideal carbohydrate sources:

Wholegrain bread: Often loaded with anti-nutrients like phytic acid and gluten, which interfere with nutrient absorption and can irritate the gut lining.
Grainy crackers and cereals: Usually highly processed and quickly converted into sugar during digestion, even when labelled as “wholegrain.”
Low-fat dairy: Stripped of its natural fat, low-fat dairy often has added sugars to improve taste and texture.

In contrast, Paleo-approved carbs—like sweet potatoes, pumpkin, berries, and other fruits—provide slow-burning energy along with fibre, antioxidants, and micronutrients. These foods don’t just fuel the body—they nourish it.

But Don’t You Need Gluten to Help Digest Gluten?

This one’s a head-scratcher. The idea that you must regularly eat gluten so your body can “remember” how to digest it is biologically unconvincing and unsupported by scientific literature. Gluten is a protein found in wheat, rye, and barley that can trigger an immune response in many people—not just those with diagnosed coeliac disease.

Non-coeliac gluten sensitivity is a well-recognised condition, where individuals experience symptoms like bloating, fatigue, brain fog, and joint pain when consuming gluten, but test negative for coeliac markers. Even in the absence of symptoms, gluten is known to increase intestinal permeability (aka “leaky gut”), potentially allowing toxins and undigested food particles into the bloodstream. That’s hardly a compelling case for keeping it in your diet.

Why You Won’t Find Paleo Advocates Low on Energy

Despite the fear mongering around carb reduction, many people on a Paleo or low-carb diet report higher energy levels, better sleep, improved mood, and enhanced mental clarity. Why? Because their bodies are no longer caught in the rollercoaster of glucose spikes and crashes.

With stabilised insulin levels, a better omega-3 to omega-6 ratio, and a diet focused on nutrient density, Paleo eaters often experience a newfound vibrancy that runs completely counter to the grain-focused advice handed out in popular diet magazines.

The Media’s Inconsistent Messaging

One of the biggest problems with health media is inconsistency. One article urges readers to eat low-fat yoghurt and cereal to lose weight. The next warns about rising diabetes rates. One page suggests fruit juice is a healthy snack; the next, that sugar is a national health crisis. These contradictions don’t just confuse—they erode trust in health advice altogether.

Meanwhile, thousands of people quietly improve their health by ditching processed carbs and grains, increasing their intake of healthy fats, prioritising sleep, and getting outside. Yet these approaches rarely get a column in mainstream health magazines, likely because they challenge industry norms and don’t sell snack bars.

Reclaiming Health Through Ancestral Nutrition

The Paleo diet is based on the premise that our modern bodies are best nourished by foods we've evolved to eat: meat, seafood, vegetables, fruits, nuts, seeds, and natural fats. It excludes recent agricultural products that our digestive systems are less adapted to handle, like grains, legumes, dairy, and refined sugars.

By removing these modern foods and focusing on nutrient-dense alternatives, many people see dramatic improvements in everything from digestive health to autoimmune conditions. Energy, the very thing magazines claim you’ll lose without bread, often becomes more abundant than ever.

So, Should You Eat More Gluten?

Unless you're trying to win a prize for inflammation, probably not. While not everyone is sensitive to gluten, there is little evidence that it offers any unique health benefit—and plenty of data suggesting it can be problematic, even in small amounts. Removing gluten is not about restriction; it's about giving your body a break from an inflammatory trigger that adds little nutritional value.

Even if you’re not ready to go fully Paleo, you can still benefit by simply removing gluten-containing grains and replacing them with whole-food carbohydrates like root vegetables and seasonal fruit. You may be surprised at how much more energy, clarity, and vitality you gain.

What’s your experience with ditching gluten? Have you noticed a difference in how you feel, think, or perform? Leave a comment below and share your story—we’d love to hear how real food is working for you.

Low Gluten Cakes

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Well this was a new one for me. I walked past a Gloria Jean’s coffee shop today and noticed this sign for a “Low Gluten” Hazelnut Chocolate Torte.

From what I've read about Gluten, it really is an all or nothing protein. Nora Gedgaudas spoke a lot about Gluten in her recent seminar, particularly about how gluten takes months to leave the body. Going 100% gluten-free seems to be the only way to avoid the negative effects gluten can have. Of course going strictly 100% gluten-free is also the only way to identify whether gluten has a negative impact. The significant numbers of people who are intolerant will be effected even by a cross contamination – so “low gluten” just isn't going to do it!

“Low-fat”, “low-calorie”, “low-carb”, “low-cholesterol”; “low” seems to be the word signalling a healthy product. I can almost guarantee anything with the word low in the title isn't Paleo.

I’ll have to keep a look-out for “Low Trans Fat” cakes, I'm sure they’ll be good!

Why “Low Gluten Cakes” Are Misleading

The phrase “low gluten cakes” might sound like a healthy upgrade – a better choice than the usual sugar-laden offerings in the café cabinet. But from a Paleo perspective (and, honestly, from a nutritional one), it’s more confusing than comforting. Gluten isn’t something that can be partially avoided if you’re truly sensitive to it. For coeliacs and those with non-coeliac gluten sensitivity, even trace amounts can cause serious issues. So what does “low gluten” really mean? Not much, actually.

Unlike terms such as “gluten-free” – which is regulated and must meet strict labelling standards in Australia and New Zealand – “low gluten” isn’t an officially recognised claim. That means companies can slap it on packaging without needing to meet any clear scientific definition or threshold. It’s marketing speak. And, as you rightly noted, “low” rarely equals Paleo.

The Myth of Moderate Gluten

Gluten is a structural protein found in wheat, barley, rye, and their derivatives. It’s not essential for human health, and research increasingly shows that many people feel better without it – whether due to diagnosed conditions like coeliac disease or more subtle symptoms like brain fog, fatigue, or digestive issues.

But here’s the kicker: gluten doesn’t function like sugar or fat, where less might still be better. For those who react, even a crumb can be enough to cause inflammation, gut permeability (aka “leaky gut”), and autoimmune flares. So this idea of “cutting back” on gluten – without going fully gluten-free – doesn’t actually offer protection. It may just delay healing or mask the true impact it’s having on your system.

What the Science Says About Gluten

At Nora Gedgaudas’ seminar (which many of us still reference years later!), she made a strong case that gluten is problematic for everyone – not just those with diagnosed coeliac disease. She referenced emerging research showing that gluten triggers an increase in zonulin, a protein that regulates intestinal permeability, in all individuals – not just those with gluten sensitivity. This means that gluten may make the gut lining more permeable in everyone, even if you don’t feel immediate symptoms.

For Paleo followers, this is one of the many reasons grains are off the menu. It’s not just about gluten, but gliadin, lectins, phytic acid, and the inflammatory effects of modern wheat – which has been hybridised into something our ancestors wouldn’t even recognise.

Why “Low Gluten” Isn’t Gluten-Free

It’s important to make the distinction between “low gluten” and “gluten-free.” The latter means a product contains less than 3 parts per million of gluten in Australia (the standard set by FSANZ), and is safe for coeliacs. The former? It could still contain wheat, barley, or rye. It could be processed in the same facility as regular wheat flour. It may only have slightly reduced gluten content – but still enough to trigger reactions in sensitive individuals.

Put simply: low gluten is not enough. If you’re choosing to avoid gluten for health reasons – whether you’re Paleo, coeliac, or simply feel better without it – the only safe level is zero.

What About Paleo Cakes?

So if “low gluten cakes” are out – what’s in? Thankfully, the Paleo world is full of delicious options that are naturally gluten-free, grain-free, and refined sugar-free. These treats use ingredients like almond flour, coconut flour, cassava, and arrowroot as their base, combined with eggs, coconut oil, raw honey, and natural flavourings like cacao, lemon, and vanilla.

The best part? When made with real, whole ingredients, these Paleo cakes not only taste amazing but also leave you feeling satisfied – without the sugar crash, the bloating, or the post-cake guilt. They nourish rather than deplete.

How to Spot a Healthy Cake (Hint: It’s Not About the “Low”)

Next time you see a cake advertised as “low” in something, here are a few questions to ask yourself before taking a bite:

Is it made with real ingredients? (Or is the label a mile long with additives and preservatives?)
Is it free from gluten, grains, and seed oils?
Is it sweetened naturally? (Think dates, maple syrup, honey – not maltodextrin, dextrose, or HFCS)
Would I make something similar at home? (If the answer is no, it might not be Paleo-aligned)

Ultimately, just because something is labelled with health buzzwords doesn’t mean it supports your wellbeing. The Paleo approach is about quality, nutrient density, and simplicity – not clever marketing.

Better Alternatives to “Low Gluten” Cakes

If you’re trying to ditch gluten without feeling deprived, here are some Paleo-friendly alternatives that hit the spot:

Almond flour chocolate cake – Rich, moist, and completely gluten-free. Perfect for celebrations or afternoon tea.
Lemon coconut slice – Light and zesty, sweetened with a touch of honey or dates.
Paleo banana bread – Made with almond or coconut flour, it’s perfect toasted with ghee.
Flourless brownies – Usually made with nut butter, eggs, and raw cacao. Fudgy, rich, and easy to make in one bowl.
No-bake bliss balls – A great snack for on-the-go. Just blend dates, nuts, and coconut, roll, and chill.

Dining Out: How to Avoid Gluten Landmines

When you're out and about – especially at coffee chains or bakery-style cafés – you’ll often be faced with labels like “gluten friendly”, “low gluten”, or “no added gluten”. These phrases aren’t regulated and often mean the item still contains gluten or has been cross-contaminated. It’s safer to ask staff about ingredients, preparation methods, and whether items are made in a gluten-free facility.

Better yet? Bring your own. If you’ve got a homemade Paleo treat tucked into your bag (even something as simple as a boiled egg and some berries), you’ll be far less tempted by the “low gluten” cake on the shelf.

Common Gluten-Free Pitfalls

One thing to keep in mind is that not all gluten-free products are Paleo-friendly. Many are packed with:

Refined starches like tapioca, rice flour, or potato starch (which spike blood sugar)
Industrial seed oils like sunflower, canola, or soybean oil
Gums and fillers to mimic the texture of wheat (like xanthan or guar gum)
Loads of sugar to compensate for flavour

Always read labels – or better yet, make your own. That way, you’re in control of every ingredient that goes into your body.

Going 100% Gluten-Free: Why It’s Worth It

As you mentioned in your original post, the only way to truly know how gluten affects you is to go 100% gluten-free. Half-measures – like cutting back but still indulging occasionally – don’t allow your gut to fully heal or give you a clear picture of how your body functions without gluten.

Most people who go completely gluten-free for 30–60 days are surprised at how much better they feel: improved digestion, clearer skin, better sleep, more stable energy, reduced inflammation. The improvements are often gradual but powerful.

Once you've experienced that baseline, you'll know exactly how much a “low gluten” cheat can throw you off track – and you’ll be less likely to fall for the marketing spin next time.

Final Thoughts: Don’t Be Fooled by Labels

“Low gluten” cakes are just another example of clever labelling designed to make unhealthy products sound slightly better. But for those of us living a Paleo lifestyle – or anyone trying to eat more intentionally – those two words don’t cut it. Gluten is a zero-sum game. And health isn't about eating less bad stuff – it's about eating more good stuff.

If you’re going to treat yourself, choose real food. Choose nutrient-dense ingredients. And if you’re in the mood for cake – make one from scratch that aligns with your values and supports your body, not one that plays it fast and loose with vague claims like “low”.

Have you spotted any “low gluten” traps lately? Or found a genuinely Paleo-friendly cake recipe that’s worth sharing? Drop it in the comments – I’d love to hear what you’re baking!

Exploring the Sydney Gluten Free Expo

I went along to the Gluten Free Expo yesterday, at the Sydney Showground.

I'm not sure why now, but I expected it to be very Paleo friendly and full of Vibram clad feet. Surely going completely grain free would be the natural conclusion for those with Coeliac disease? Ditching the bread and refined carbs in favour of real, whole food?

The Gluten Free event was sponsored by Coles and the stands were almost all offering packaged, processed food. Crisps, pasta, processed meats, ready meals, breakfast cereals, cakes and sweets. They all seemed to have removed gluten and replaced it with more sugar, other grains and lots of chemicals. I studied the ingredients on every stand and managed to find one little jar of spices, that would get the Paleo seal of approval! One product!

Perhaps a Paleo stand at next year's expo beckons!

Going Gluten Free?

It's well worth trying to remove Gluten from your diet. So many people don't tolerate it well, without being full-blown Coeliac. When constantly exposed to Gluten, it's hard to even realise what impact it has on your body. It isn't until all traces of Gluten are out of your system that you can begin to understand how it affects you.

Gluten intolerance seems to be strongly correlated with inflammation issues such as IBS, diabetes, heart disease, obesity, cancer, autoimmune diseases, HD, ADD, ADHS, Autism, indigestion, stomach complaints and many other health complaints.

If you're looking to go Gluten Free, the Whole30 is a great program to use to kick this off with! I haven't ever heard of anyone regretting going Gluten Free!