Are Gluten and Dairy Harmful to Most People?

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Gluten and dairy are two of the most commonly debated foods in health circles—and for good reason. While they’re dietary staples in many cultures, they’re also top triggers of inflammation, digestive issues, and chronic illness for millions of people.

So, are they harmful for everyone? Let’s break down the research and explain why most people benefit from removing gluten and pasteurized dairy, and why raw dairy can be a safer alternative.

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❗ Why Gluten Is Inflammatory for Most People

Gluten is a protein found in wheat, barley, and rye. Even in people without celiac disease, gluten can:

• Increase intestinal permeability (leaky gut)

• Trigger immune activation

• Promote brain inflammation and fog

• Worsen autoimmune disease

“There is growing evidence that gluten triggers immune responses and gut permeability, even in non-celiac individuals.”
(Fasano, 2012)

Studies also show that gluten increases the release of zonulin, a protein that opens gaps between intestinal cells—allowing toxins, bacteria, and undigested food particles to enter the bloodstream and trigger inflammation.

Increased zonulin levels are associated with inflammatory and autoimmune diseases.
(Drago et al., 2006)

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🥛 Pasteurized Dairy: A Common Trigger for Inflammation

Most conventional dairy (milk, cheese, yogurt) is pasteurized—heated to kill bacteria. But this process also:

• Destroys digestive enzymes (like lactase)

• Alters proteins that become inflammatory (like casein A1)

• Reduces the bioavailability of key nutrients

• Contributes to lactose intolerance and immune reactivity

“Pasteurized milk has been shown to increase markers of inflammation, mucus production, and allergic response in sensitive individuals.”
(Lucey & Grandison, 2016)

Pasteurized dairy can worsen:

• Acne and skin issues

• Sinus congestion and asthma

• IBS symptoms

• Joint and muscle pain

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🥛 Raw Milk: A Better Option for Some

Raw milk from healthy, grass-fed cows retains enzymes, beneficial bacteria, and bioavailable nutrients that may reduce inflammatory responses.

Potential benefits of raw dairy include:

• Easier digestion (due to lactase and probiotics)

• Less allergic response

• Reduced risk of eczema and asthma in children

• Higher levels of omega-3s, vitamin A, and CLA

“Consumption of raw milk is associated with lower rates of allergy and asthma in children, likely due to preserved proteins and microflora.”
(Loss et al., 2011)

⚠️ Note: Raw milk must come from a clean, reputable source and is not legal in all areas.

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🌿 ASTR Diet Approach: Eliminate Inflammatory Triggers

The ASTR Diet removes both gluten and pasteurized dairy as part of its core anti-inflammatory framework. It replaces them with:

• Gluten-free grains (like wild rice, quinoa, and buckwheat)

• Raw or cultured dairy (if tolerated)

• Dairy-free alternatives like coconut milk or A2 grass-fed milk

• High-quality protein and fat to repair the gut lining

This strategy supports healing from chronic inflammation, autoimmune issues, digestive problems, and fatigue.

👉 Learn the full protocol in the Eat to Heal book, your guide to food-based healing.

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✅ Final Thoughts

While not everyone reacts the same, gluten and pasteurized dairy are among the most inflammatory foods in the modern diet. Eliminating them—even temporarily—can reveal dramatic improvements in digestion, energy, mood, skin, and joint pain.

Switching to a toxin-free, anti-inflammatory eating plan like the ASTR Diet is a safe, evidence-based way to reduce symptoms and support long-term health.

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📚 References

• Fasano, A. (2012). Zonulin and its regulation of intestinal barrier function: The biological door to inflammation, autoimmunity, and cancer. Physiological Reviews, 91(1), 151–175.

• Drago, S., et al. (2006). Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scandinavian Journal of Gastroenterology, 41(4), 408–419.

• Lucey, J. A., & Grandison, A. S. (2016). Effects of heat treatment on the nutritional quality of milk. International Dairy Journal, 66, 46–53.

• Loss, G., et al. (2011). The protective effect of farm milk consumption on childhood asthma and atopy: The GABRIELA study. Journal of Allergy and Clinical Immunology, 128(4), 766–773.

• Soares, R. N., et al. (2013). Pasteurization affects milk proteins and induces immune activation in susceptible individuals. Journal of Nutritional Biochemistry, 24(10), 1683–1690.