You Can’t ‘Clean Eat’ Your Way Through Processed Junk—Even If It’s Gluten-Free
We need to talk about gluten-free Oreos. Yes, those Oreos. The ones that proudly declare themselves "gluten-free" like a badge of health. As if the removal of gluten magically transforms ultra-processed sugar bombs into wellness food.
Let me be clear: this isn’t about gluten. It’s about distraction.
When I was first diagnosed with Ulcerative Colitis, everyone wanted to know—“Can you eat gluten?” And I get it. At the time, removing processed foods felt overwhelming. Gluten-free felt like a manageable place to start. But here's the thing: if you focus on eating real, whole foods—in their closest-to-nature form—you’re already eating gluten-free, without even trying.
That means your food doesn’t need a label because...it’s from the earth. Not a lab. Not a factory. Not a corporation’s marketing department.
This is where I take issue with the explosion of the “gluten-free” market. It’s sold as a health-forward lifestyle shift, but often it’s just the Standard American Diet (SAD) in new packaging. Same sugar. Same preservatives. Same zero nourishment. Just with the gluten swapped out.
Food is not just calories. It’s information. It’s medicine. It communicates with every cell in your body.
And while I believe that diet should always be personalized, I’m an advocate for plant-forward eating. Not in a dogmatic way. I hate food labels, to be honest. Oh, you’re a vegan? Are you pescatarian? Keto? Paleo? No. I just eat what makes my body feel good.
For me, that looks like mostly plants, high-quality fish, eggs and good bread (yes, bread—because context and quality matter). It’s not a rigid plan; it’s a relationship.
Plant-forward eating means emphasizing a wide variety of plant foods while incorporating smaller amounts of well-sourced animal products. Think: vegetables, fruit, whole grains, legumes, nuts, seeds, plus the occasional pastured egg and wild salmon. It's not about cutting everything out—it's about focusing on what you bring in.
Dr. Katie Takayasu, author of Plants First, says it well: "Look at the areas where all the different diets overlap." In other words, stop obsessing over restrictions and start noticing the common ground: whole foods, healthy fats, fiber and mindful portions of protein.
Real Benefits, Backed by Real Science
Adopting a plant-forward mindset isn't a gimmick—it’s a recalibration. Here are just a few of the research-backed benefits:
Lower risk of chronic diseases like heart disease, type 2 diabetes and some cancers
Improved gut health, which affects everything from your mood to your immune system
Longevity, both in years and vitality
Financial savings—plant-based eaters spend about $750 less per year on groceries
Reduced toxic load from additives, preservatives and ultra-processed foods
And no, it doesn’t have to be perfect. Take me, for example: I can’t digest raw vegetables very well. So salads are a hard pass. But give me sautéed spinach, roasted carrots or mashed sweet potato and I’m good to go. It's not that raw veggies are bad—it's that my body doesn’t vibe with them. That's what personalization looks like.
The SAD Truth
The Standard American Diet (yes, literally “SAD”) is more than just sad—it’s dangerous. It's packed with high-fructose corn syrup, hydrogenated oils and ultra-processed “foods” that our ancestors wouldn’t even recognize. It’s a diet of convenience, driven by speed, advertising and short-term gratification.
Every other commercial is for fast food or a pharmaceutical drug. And often both—because one feeds into the other. It’s not a conspiracy theory, it’s just capitalism.
When I eliminated inflammatory foods—most of which were processed—I realized something wild: our society isn’t built for real health. We are conditioned for speed, not nourishment.
Real Food Doesn’t Need a Label
If you take one thing away from this piece, let it be this: eating healthy doesn’t start with learning how to read nutrition labels. It starts with choosing foods that don’t need one.
Next time you grocery shop, challenge yourself: stick to the perimeter of the store, where the real food lives. Make 80% of your cart fruits and vegetables. I used to make it a game—how colorful could I make my cart? If the cashier didn’t compliment it, I was a little disappointed!
I don’t spend a lot of time talking to my clients about diets. Because honestly, diets are just branded rulebooks. What I teach is simple: eat real food. Your version of real food. Prepare it with care. Try new things. That’s the highest form of self-respect I can think of.
So no, I’m not going to clap for your gluten-free Oreos. Not because I think you should never indulge—but because I want better for you. I want you to taste what it feels like to eat with clarity and intention. To feel energized, steady and proud of how you care for yourself.
This isn’t about moral superiority. It’s about reclaiming ownership over what nourishes you.
And if you’re just starting out? Don’t panic. You don’t have to overhaul your whole pantry. Just begin by crowding out the junk. Make room for something better.
Your body is listening.
Give it something worth hearing.