Giving up gluten felt impossible - until I felt the difference. (written 8/17/2025) 

I used to be a very committed gluten eater.

Bread? Daily.
Pasta? Often.
Sandwiches? A lunch staple.

My husband and I used to joke that if either of us developed a gluten intolerance, we wouldn’t know what to do.

Fast forward to the realities of Long COVID—and suddenly that joke wasn’t funny anymore. I began to notice that certain foods, especially gluten, were making my symptoms worse. After eating bread or pasta, I’d feel foggier, more tired, less coordinated, and just not myself.

I remember thinking: How could pasta—something most people think of as healthy—have this much impact on how I feel?

The answer lies in gut health.

For people with post-infection conditions like Long COVID (or autoimmune or neuro-inflammatory symptoms), the gut is often compromised. Gluten, along with processed sugar, dairy, and ultra-processed foods, can aggravate the gut lining, leading to inflammation and triggering immune system distress. And when your gut sends those “slow down” signals to your brain, your whole system pays the price.

The good news?

Making changes to your diet might be easier than you think. When I first stopped eating gluten, I was a little panicked. My go-to lunches - cheese sandwiches and peanut butter toast - had to go. But that “loss” opened the door to so much more.

Now, my lunches are more creative, flavorful, and nourishing. I mix it up with roasted veggies, leftover soups or stir fries, protein-rich nuts and seeds, and colorful fruit. I feel more energized and clear-headed—and I’m not looking back.

If making changes to your eating habits feels overwhelming, here’s what worked for me:

• Start small: Try replacing just one or two meals a week.

• Notice how you feel: The improvement can be surprisingly quick.

• Get inspired: Recovery Kitchen Essentials is packed with easy, gut-friendly recipes and guidance designed for exactly this kind of shift.

Our bodies have incredible potential to heal—but they need the right support. If gluten or other inflammatory foods are holding you back, know that there's a way forward. It doesn’t have to be perfect. It just has to start.

You can check out Recovery Kitchen Essentials here:
👉 Get the Book

Warmly,   
Katie 

P.S. Have you tried a dietary change that helped you feel better? Please share your story. We love hearing your stories.