Ancient Grains vs. Modern Flour: The Shocking Truth About Enriched Flour and Gluten Sensitivity

And it’s no coincidence that gluten intolerance, digestive issues, brain fog, acne, and chronic inflammation have exploded right alongside the rise of ultra-processed wheat.

For years, I thought I was doing the right thing by choosing organic flour. It had that comforting green USDA stamp, and I assumed that meant it was nourishing and safe. But one day, I actually read the label. “Organic enriched wheat flour.” That phrase changed everything for me.

What I found out next shocked me: that enrichment is only necessary because modern wheat is stripped of its nutrients through aggressive industrial processing. Once you remove the bran and the germ — the most nutrient-dense parts of the wheat kernel — you’re left with a shelf-stable white powder that’s so devoid of nutrition it must be “fortified” with synthetic vitamins just to meet legal standards. Even “organic” flours aren’t immune to this.

No wonder my body was rejecting it. Fatigue, bloating, acne, constipation, stubborn weight, and low energy had become normal for me. Earlier this year, I made a radical decision — I eliminated all grains from my diet. And within weeks, my symptoms began to disappear.

Once I had time to heal, I began slowly reintroducing real flours: organic, stone-milled ancient grains like einkorn and spelt. To my surprise (and delight), my body welcomed them with no issues. No bloating. No fatigue. No breakouts. Just real, nourishing food — the way nature intended.

So, is it really gluten that’s the problem? Or is it the way we’ve manipulated flour to the point that our bodies don’t even recognize it anymore?

Let’s unpack the science behind what’s really going on — and why returning to traditional, nutrient-dense flours might be the solution you didn’t know you were looking for.

What’s in Conventional Flour? A Breakdown…

The phrase “you are what you eat” becomes all the more real when you take a closer look at the flour sitting in most pantries today. What once was a whole, nutrient-dense grain has been reduced to a lifeless powder — and it’s not doing your body any favors.

Ultra-Processed and Stripped of Nutrients
Modern white flour is made by mechanically separating and discarding the most nutrient-rich parts of the wheat kernel: the bran and the germ. What’s left behind is the endosperm — a starchy, carbohydrate-heavy part that lacks fiber, essential fatty acids, and most vitamins and minerals.
This refining process increases shelf life and creates a finer texture, but it strips away nearly all of the grain’s inherent nutritional value. To make matters worse, flour is often bleached with chemicals like benzoyl peroxide or chlorine dioxide to give it that bright white appearance.

Enriched = Depleted + Synthetic
You’ve probably seen the word “enriched” on flour labels and assumed it was a good thing. But enrichment is a bandaid solution — required by law in many countries because conventional flour is so nutritionally empty after processing. Here’s what “enriched” flour actually means:
It’s had synthetic versions of a few select nutrients (like folic acid, niacin, thiamin, riboflavin, and iron) added back in — often in forms your body doesn’t absorb well. These man-made vitamins are not the same as those found naturally in whole, unrefined grains, and may be poorly utilized or even problematic in excess.
And just because a flour is “organic” doesn’t mean it’s exempt. Unless it’s specifically labeled stone-milled or 100% whole grain, many organic flours are still ultra-refined and enriched — just sourced from organically grown wheat.

The Hidden Dangers of Glyphosate
Most conventionally grown wheat is sprayed with glyphosate, the active ingredient in Roundup, as a desiccant (drying agent) shortly before harvest. This allows for faster harvesting but leaves behind chemical residues that have been linked to:
• Gut microbiome disruption
• Hormonal imbalances
• Liver stress
• Carcinogenic effects (glyphosate is a probable human carcinogen according to the WHO)
Because wheat is not classified as a genetically modified crop, many consumers are unaware it’s still heavily treated with glyphosate. The only way to avoid it? Choose certified organic and glyphosate-free flour — especially if you’re already dealing with chronic inflammation or digestive issues.

Why It’s Not Just About Gluten
Flour made this way is no longer a nourishing staple. It’s a highly processed, chemically treated, synthetic-laced product that your body struggles to recognize as real food. So before we even get to the question of gluten, we need to consider everything else that’s happened to the grain — from soil to shelf.

Your Gut on Processed Flour

When most people experience bloating, fatigue, or skin issues after eating bread or pasta, they assume gluten must be the problem. But in reality, the way our bodies respond to modern flour has less to do with the protein gluten itself — and more to do with the damaged, dysregulated state of our digestive system after years of exposure to fake, industrialized food.

Let’s look at what’s really happening inside the gut when we consume conventional flour.

It Feeds the Wrong Bacteria
Processed white flour is made up almost entirely of refined starch. It’s quickly broken down into glucose, spiking your blood sugar and feeding opportunistic, inflammatory bacteria in the gut. Without the fiber and polyphenols found in whole grains or ancient varieties, your beneficial microbes are left starving — while the harmful ones thrive.
Over time, this shift in the microbiome contributes to:
• Bloating and irregular digestion
• Compromised immune function
• Increased intestinal permeability (aka “leaky gut”)
• Chronic low-grade inflammation

Gluten in Processed Flour Can Worsen Leaky Gut
Gluten is a naturally occurring protein in wheat, but in its modern, hybridized form — and in the context of a damaged gut — it can become problematic. Here’s why:
In sensitive individuals, gluten can stimulate the release of zonulin, a protein that regulates the tight junctions in your intestinal lining. When zonulin is overproduced, these junctions loosen — allowing undigested food particles, toxins, and pathogens to pass through into the bloodstream. This triggers an immune response that often shows up as:
• Fatigue
• Brain fog
• Skin breakouts
• Joint pain
• Food sensitivities
And once this inflammatory cycle begins, even healthy foods can start to trigger a reaction.

The Chronic Inflammation Cycle
Processed flour isn’t just hard on digestion — it adds fuel to the fire of systemic inflammation. Here’s how:
• High glycemic index → blood sugar spikes → insulin resistance
• Glyphosate residue → gut lining damage + microbiome disruption
• Synthetic additives → burden the liver and detox pathways
• Refined carbs → spike cortisol and worsen hormonal imbalances
If you’re already dealing with bloating, acne, constipation, fatigue, mood swings, or menstrual irregularity… processed flour may be quietly contributing to all of it.

My Experience: The Symptoms Were Loud — I Just Didn’t Know the Cause
Before I understood any of this, I simply thought I had a “sensitive stomach” or hormonal acne. But once I started learning about the connection between processed flour and gut health, I couldn’t ignore it.
When I removed all grains (including “organic” processed flours) from my diet for several months, the shift was dramatic. My bloating disappeared. My skin cleared up. My energy stabilized. My digestion became regular for the first time in years.
My body wasn’t reacting to food — it was reacting to fake food.

Is It Really Gluten? Rethinking Gluten Intolerance

We’ve been conditioned to believe that gluten is the enemy. “Gluten-free” labels are plastered on everything from crackers to ketchup. For many people, removing gluten seems to be the first step toward better digestion, less bloating, clearer skin, and improved energy.

But the truth is: gluten often isn’t the root problem — it’s the state of your internal environment and the type of flour you’re eating.

Understanding the Spectrum: Celiac vs. Gluten Sensitivity
Let’s break it down:
• Celiac disease is an autoimmune disorder affecting ~1% of the population. Even tiny amounts of gluten cause serious damage to the small intestine. This is non-negotiable — people with celiac must avoid gluten 100% for life.
• Wheat allergy is an IgE-mediated immune response (like a food allergy). It’s relatively rare.
• Non-celiac gluten sensitivity (NCGS) is what most people fall into. There’s no autoimmune damage, but gluten-containing foods cause noticeable symptoms — bloating, fatigue, mood swings, skin issues, joint pain, or brain fog. This is often a symptom of deeper gut imbalance, not an isolated gluten issue.

Modern Wheat ≠ Traditional Gluten
Today’s wheat isn’t the same as what our ancestors consumed. Through hybridization, modern wheat strains are higher in gluten, lower in micronutrients, and grown with a cocktail of agricultural chemicals — including glyphosate.
When your gut is inflamed, your microbiome is imbalanced, and your detox pathways are overloaded, your body becomes hyper-reactive — even to proteins like gluten that wouldn’t necessarily be a problem in a healthy system.
So, when someone says “I can’t tolerate gluten,” what they’re often reacting to is:
• Ultra-processed, glyphosate-laced wheat flour
• A compromised gut barrier (leaky gut)
• A microbiome imbalance that can’t properly digest gluten
• An immune system that’s stuck in overdrive due to chronic inflammation

The Body Can Heal — And Tolerance Can Return
This is where things get empowering.
When I eliminated grains completely, it wasn’t because I wanted to be “gluten-free.” It was because I wanted to give my body a chance to reset. I cleared out the inflammation, supported my digestion, fed my microbiome real nourishment, and allowed my gut lining time to repair.
Then, months later, I started to reintroduce traditional flours — organic Italian 00, einkorn, and spelt — and something incredible happened: no symptoms. No bloating. No acne. No digestive discomfort. My body responded with ease.

It Wasn’t the Gluten — It Was the Context
This is the piece most people miss: gluten isn’t always the villain. It becomes inflammatory in an already inflamed environment — but when you heal that terrain and choose real, unprocessed grains, your body often regains tolerance.
So instead of fearing gluten, we need to question the quality of the food and the state of our internal health.

The Case for Ancient Grains + Traditional Flours

Here’s the good news: your body doesn’t hate bread — it hates fake bread. It’s not gluten that’s inherently harmful — it’s what we’ve done to wheat.

When grown cleanly and processed traditionally, many ancient grains are not only tolerable — they’re deeply nourishing. These grains have been cultivated for thousands of years and remain largely untouched by the hybridization and chemical farming that defines modern wheat.

Let’s break down the most powerful options and why they’re a game-changer for gut health, hormones, and inflammation.

What Are Ancient Grains?
Ancient grains are varieties of wheat and cereal grains that have remained genetically unchanged for centuries. They often have:
• Lower gluten content
• More protein, fiber, and micronutrients
• A broader range of antioxidants and polyphenols
• A structure your body can recognize and digest

Some of the most accessible and beneficial include:

These flours are often stone-milled, which preserves the bran and germ (aka the nutrients), and they’re grown with fewer pesticides — especially when certified organic and glyphosate-free.

Why They’re Easier on Your Body
Unlike modern, refined flours, these grains support — rather than stress — your digestion and immune response. Here’s how:
• Lower gluten content = less potential to trigger zonulin and leaky gut
• Rich in fiber = fuel for your beneficial gut bacteria
• Higher nutrient density = more B vitamins, minerals, and antioxidants
• Slower absorption = balanced blood sugar response
• Naturally grown and milled = no glyphosate or synthetic additives
They also tend to contain more of the cofactors (like magnesium and zinc) your body needs to digest and assimilate gluten and starches properly.

Modern Wheat vs. Ancient Grains: A Nutrition Snapshot

How to Choose a Truly Nourishing Flour
Look for flours that are:
• Certified organic AND glyphosate-free
• From ancient grain varieties (einkorn, spelt, emmer, Kamut)
• Stone-milled or unrefined
• Labeled as 100% whole grain (not just “wheat flour”)
Pro tip: Italian and European flours are often easier to tolerate, as many of these countries ban or heavily restrict glyphosate use. If you’ve ever felt better eating bread in Italy… this is why.

Your Body Craves Real Food — Not Imitations
When I reintroduced ancient grains like einkorn and spelt into my diet after months of healing, I was amazed. My body didn’t just tolerate them — it welcomed them. These flours gave me the flexibility to enjoy real bread again, without symptoms, fear, or inflammation.
It’s not about deprivation. It’s about discernment — choosing foods that work with your body, not against it.

Flour Alternatives: Not All Are Better

With the rise of gluten-free living, an entire industry has exploded around “better-for-you” flour alternatives. Almond flour, cassava flour, coconut flour, oat flour, tapioca starch — they all sound healthy, especially when paired with buzzwords like paleo, grain-free, or low-carb.

But here’s the thing: just because it’s not wheat doesn’t mean it’s better for you.

Many gluten-free or “healthified” flours are still ultra-processed, lacking nutrients, high in starch, and loaded with additives that can actually be more inflammatory than the real thing.

The Additive Trap
Look at the back of most gluten-free breads, crackers, or flour blends, and you’ll likely see a long list of ingredients like:
• Xanthan gum
• Guar gum
• Sunflower lecithin
• Cellulose
• Modified starches
• Natural flavors
• Seed oils
• Preservatives
These ingredients are added to mimic the texture, elasticity, and shelf stability that gluten provides — but they often come at a cost. Gums and emulsifiers, in particular, can disrupt gut bacteria, worsen bloating, and impair digestion in sensitive individuals.

Blood Sugar Bombs in Disguise
Flours like tapioca, potato starch, white rice flour, and cornstarch may be technically gluten-free, but they act like pure sugar in the body. Their high glycemic index causes rapid blood sugar spikes and crashes, which can lead to:
• Energy dips
• Cravings
• Insulin resistance
• Hormonal disruption
In the long term, relying on these refined flour substitutes can make it harder to stabilize blood sugar, balance hormones, and maintain gut health — the exact opposite of what many people are hoping to achieve with gluten-free eating.

“Healthy” Doesn’t Mean Unprocessed
Even popular flours like almond or coconut flour can be problematic if they’re:
• Industrial byproducts of large-scale production
• Defatted or chemically processed
• Sourced from non-organic crops (which may be sprayed with pesticides)
• Combined with additives in pre-made mixes or baked goods
While some of these flours can be great in moderation and homemade recipes, they’re not a free pass to unlimited snacking — and they’re no match for the nutrient density of ancient grains.

Better Alternatives — When You Want to Go Grain-Free
If you’re avoiding grains temporarily (like I did), here are some cleaner flour options to use in small amounts:
• Cassava flour — Made from whole yuca root; better than tapioca starch (which is just the starch)
• Coconut flour — High in fiber, but very absorbent — use sparingly and with extra liquid
• Almond flour — Best when organic and blanched; high in omega-6 fats, so not for daily use
• Tiger nut flour — Grain-free, prebiotic-rich, and more stable than almond or coconut flours
Remember: the key isn’t grain-free — it’s real, whole, and unprocessed. Many people would benefit more from stone-milled einkorn than from a gluten-free muffin filled with tapioca starch and xanthan gum.

Bottom Line: Look Beyond the Label
Healthwashing is rampant in the gluten-free space. Brands know that “grain-free” and “keto-friendly” sell — even when the product is just another form of ultra-processed junk food.
Instead of fixating on what flour is excluded, look at how the flour was grown, milled, and formulated. Ask:
• Is it organic?
• Is it glyphosate-free?
• Was it stone-milled or refined?
• Are there additives, gums, or synthetic vitamins?
These are the questions that matter most — and they’re the ones that will guide you back to food your body actually recognizes as nourishment.

Comparison Table: Ancient Grains vs. Conventional Flour

By now, you understand that not all flour is created equal. But sometimes, it helps to see the difference clearly.

Here’s a side-by-side comparison between conventional refined wheat flour — the kind most people consume daily — and organic ancient grain flours like einkorn, spelt, and emmer that have been minimally processed and traditionally milled.

Key Takeaways:
• Ancient grains aren’t just “less bad” — they’re actually nourishing when sourced and prepared properly.
• It’s not only about gluten content — it’s about how the flour is grown, processed, and metabolized.
• Eliminating all grains for a period of time can be a powerful way to reset your system, reduce inflammation, and support gut repair — then, once healed, you can slowly reintroduce real, nutrient-dense, stone-milled ancient grains back into your diet with intention.

Glyphosate vs. Glyphosate-Free: Why It Matters

One of the most overlooked — yet most damaging — elements of conventional flour isn’t just what’s added to it, but what it’s grown with: glyphosate.

Glyphosate is the active ingredient in Roundup, the world’s most widely used herbicide. It’s been classified as a “probable human carcinogen” by the World Health Organization and is now found in measurable levels in rainwater, soil, and even human breast milk.

When it comes to flour, glyphosate exposure is often hidden — but deeply harmful.

How Glyphosate Gets Into Wheat
Wheat is one of the many crops commonly sprayed with glyphosate, especially in the U.S. Unlike genetically modified crops (like corn or soy), wheat isn’t engineered to resist Roundup. Instead, farmers use glyphosate as a pre-harvest desiccant — to dry the crop faster and ensure uniform harvest timing.
This process leaves significant glyphosate residue in the grain, which remains present even after milling.
In other words: it’s not just flour — it’s flour laced with an endocrine-disrupting, microbiome-damaging chemical.

Health Risks of Glyphosate Exposure
Glyphosate is increasingly being linked to a wide range of health concerns, including:
• Gut dysbiosis: It kills beneficial bacteria and disrupts the microbial balance of the digestive system.
• Leaky gut: Glyphosate has been shown to increase intestinal permeability by disrupting tight junction proteins.
• Hormone disruption: It can mimic or block key hormone signaling pathways.
• Liver and kidney stress: The liver must detoxify glyphosate, taxing its natural processes.
• Inflammation + immune reactivity: It may worsen autoimmune symptoms or trigger new sensitivities.
For anyone already dealing with fatigue, digestive issues, hormonal imbalance, or chronic inflammation — glyphosate is the last thing your body needs.

Why Organic Isn’t Always Enough
Here’s the part that surprises most people: organic flour doesn’t always mean glyphosate-free.
While organic standards prohibit the use of synthetic herbicides like glyphosate in farming, cross-contamination can still occur through:
• Wind drift from nearby conventional farms
• Water contamination
• Shared milling or packaging equipment
• Loopholes in international import regulations
That’s why it’s important to look for flours labeled “Glyphosate Residue Free” or tested through third-party labs — not just organic.

How to Shop Smart
Look for:
• Certified Organic and Glyphosate Residue Free flours
• Products tested by third-party labs (like the Detox Project certification)
• Trusted mills that prioritize clean farming practices (e.g., Jovial, Bluebird Grain Farms, One Degree Organics)
Avoid:
• Any conventional flour without transparency
• “Enriched wheat flour” (usually a glyphosate risk + ultra-processed)
• Products imported without origin tracking

Food Shouldn’t Come with a Toxic Load
Your flour shouldn’t contain pesticides, herbicides, or hormone disruptors. When you choose clean, glyphosate-free flour, you’re not just protecting your gut — you’re protecting your liver, hormones, immune system, and long-term vitality.

How to Shop for Real Flour

Now that you know the difference between conventional flour and traditional, nutrient-rich varieties — how do you actually find the good stuff?

The truth is, most grocery store shelves are still dominated by ultra-processed, glyphosate-treated wheat flours. But with a little label-reading and sourcing strategy, you can stock your pantry with flours that nourish your body instead of inflaming it.

What to Look for in a Truly Nourishing Flour
Here’s your checklist for choosing high-quality flour:
✅ 100% Organic
Organic flour ensures the grain was grown without synthetic pesticides or fertilizers — but as we’ve discussed, organic alone isn’t always enough.
✅ Glyphosate-Free Certified
Look for third-party labels like “Glyphosate Residue Free” (e.g. The Detox Project certification). This adds an extra layer of protection against toxic residues.
✅ Ancient Grain Varieties
Opt for grains like:
• Einkorn
• Spelt
• Emmer (Farro)
• Kamut (Khorasan)
• Organic Italian 00
These are more digestible, less inflammatory, and far closer to how wheat was meant to nourish the body.
✅ Stone-Milled or Traditionally Milled
Stone milling preserves the bran and germ — where most of the nutrients and fiber live — and avoids the oxidation that comes with high-speed steel rollers.
✅ Single Ingredient (and No Additives)
Avoid flours or flour blends that contain stabilizers, gums, synthetic vitamins, or “enrichment.” Flour should be just that — flour.

❌ What to Avoid
• “Enriched wheat flour” (even if organic)
• Bleached or bromated flour
• Flour blends with multiple gums, starches, or preservatives
• Unlabeled conventional wheat (especially from unknown sources)
• Anything with vague terms like “all-natural” or “made with ancient grains” — unless it specifies the actual grain and milling method

Where to Find High-Quality Flour
Many of the best flours aren’t on grocery store shelves — they’re found online or through local farms. Here are some trusted sources:
• Jovial Foods: Best for einkorn flour (whole wheat + all purpose), from Italy
• Bluebird Grain Farms: Best for organic emmer, einkorn, and spelt, USA-grown
• One Degree Organics: Best for sprouted, glyphosate-free whole grain flours
• Hayden Flour Mills: Best for heritage grains like White Sonora + stone-milled
• Central Milling: Best for organic flours in bulk (including Italian 00)
• Local Mills/Co-ops: Best for fresh stone-milled flour from regional farms

Bonus Tip: Embrace Fermentation
Even the cleanest flour becomes more digestible and nutrient-rich when it’s fermented through sourdough. Fermentation breaks down gluten, neutralizes phytic acid (an anti-nutrient), and supports better blood sugar balance. When paired with ancient grains, sourdough can be one of the most gut-friendly ways to enjoy real bread.

You Deserve Bread That Loves You Back
Flour shouldn’t be a source of confusion, fear, or inflammation. When it’s grown with care, milled traditionally, and made from real grains, it becomes what it was always meant to be: a nourishing, satisfying, healing food.

The Bottom Line: Heal First, Then Reintroduce with Intention

If you’ve ever felt like your body was at war with food — bloated after every meal, reacting to seemingly everything, overwhelmed by the idea of “cutting more out” — you’re not alone. And you’re not broken.

Your body isn’t trying to sabotage you. It’s simply trying to protect you — reacting to years of exposure to ultra-processed, chemically treated, nutrient-devoid food.

Flour is one of the biggest culprits. It’s in everything: bread, pasta, sauces, snacks, baked goods, and “health” foods alike. And most of it isn’t food anymore — it’s a hyper-processed substance that your body no longer recognizes or knows how to digest.

Your Body Can Heal — But It Needs a Break First
Sometimes, the best thing you can do is remove the trigger entirely. That’s what I did earlier this year. I eliminated all grains for a period of time — not because I was anti-gluten, but because I wanted to give my gut a chance to reset. No more guessing. No more symptom-chasing. Just clean, anti-inflammatory nourishment. And it worked. Once my digestion stabilized, my skin cleared, and my energy returned, I began reintroducing real flour — stone-milled, organic, glyphosate-free, ancient grain varieties like einkorn and spelt. I was nervous at first… but nothing happened. No bloating. No fatigue. No acne. Just food that felt like food again.

It’s Not About Cutting Everything Out — It’s About Choosing What’s Real
You don’t have to be grain-free forever. You don’t have to fear gluten for life. You simply have to stop eating fake food.
• Choose flour your body recognizes
• Heal your gut with intention and nourishment
• Reintroduce real grains slowly, and observe your body’s cues
• Let go of the noise — and tune back into your own biology
This isn’t about perfection. It’s about building a relationship with food that feels safe, supportive, and sustainable. You deserve that.

Want to Learn More About Real Food?

If this post sparked some lightbulb moments for you — if you’re rethinking what’s in your pantry or wondering what else might be silently impacting your gut, skin, energy, and hormones — I created something just for you.

✨ My digital guide, Understanding Food Quality, breaks down everything you need to know about eating for true nourishment — without the overwhelm.

Inside, you’ll learn:
• What food labels really mean (and what to ignore)
• How to shop for organic, non-toxic, high-quality ingredients
• The truth about seed oils, additives, and synthetic “fortification”
• How food quality impacts inflammation, gut health, hormones, and energy
• My favorite clean brands, swaps, and sourcing tips
• … and so much more

This guide is perfect for you if you’re ready to take the guesswork out of eating well — and start feeling better, naturally.

🛒 Grab your copy of Understanding Food Quality here

Let’s rebuild your health — one real ingredient at a time.