The Impact of Gluten and Grains on Inflammation and Eye Health

When it comes to diet and macular degeneration, grains—especially gluten-containing grains—are often overlooked. We’re told that whole grains are part of a healthy diet. And while that might be true for some, it’s not the full picture for everyone—especially when it comes to inflammation and eye health.

If you’re trying to eat in a way that supports your vision, it’s worth taking a closer look at the role grains might be playing in your body.

What is Gluten, and Where Is It Found?

Gluten is a protein found in wheat, barley, and rye. That includes foods like bread, pasta, couscous, cereals, cakes, and biscuits—anything made from wheat flour, even if it’s wholemeal.

For people with coeliac disease, eating gluten triggers a serious immune reaction. But even in people without coeliac disease, gluten can still be a problem—especially for those with underlying inflammation or autoimmune conditions.

Some people are more sensitive to gluten than others, and may experience low-grade inflammation, digestive symptoms, fatigue, or joint pain—even if they’ve never been formally diagnosed.

Gluten, Gut Health, and Inflammation

There’s growing research linking gut health to inflammation throughout the body—including in the eyes. Gluten can increase intestinal permeability (sometimes called “leaky gut”) in certain people, which may trigger immune responses and inflammation.

And since chronic inflammation is a known driver of age-related macular degeneration (AMD), anything that stirs up the immune system could potentially influence how the condition progresses.

In short: what’s happening in your gut can affect what’s happening in your eyes.

Grains and Blood Sugar: Another Piece of the Puzzle

Even whole grains—like wholemeal bread or brown rice—can spike blood sugar in some people, especially when eaten in large amounts or without enough protein or fat alongside.

Blood sugar spikes are closely tied to oxidative stress and inflammation in the body. And both of those are key factors in AMD.

If you’re relying on grains as a major part of your diet—cereal at breakfast, a sandwich for lunch, pasta or rice at dinner—it might be time to rethink that balance.

So Should You Cut Out Grains Completely?

Not necessarily. Everyone’s different.

Some people tolerate small amounts of certain grains just fine, especially if their blood sugar is stable and their gut is in good shape. Others find they feel better, have more energy, and notice fewer symptoms when they cut right back or avoid them altogether.

It’s not about going “grain-free” just for the sake of it—but it is about being mindful of how these foods affect your body.

What Could You Eat Instead?

Here are some grain-free swaps that still support energy and eye health:

• Swap cereal for a veggie-packed omelette or eggs with avocado

• Trade pasta for courgetti, cauliflower rice or roasted veg

• Try sweet potatoes or squash as a gentler carb source

• Bulk out meals with leafy greens, brassicas, or salad

• Add fibre with nuts, seeds, and non-starchy veg instead of relying on grains

  
  

Many of my clients find they don’t miss grains nearly as much as they thought they would—especially once they realise how much better they feel without them.

Final Thoughts

Grains might seem like a healthy staple—but for many people, especially those with

inflammatory conditions, they can be more of a hindrance than a help.

Reducing gluten and cutting back on starchy grains may be one of the simplest ways to reduce inflammation, balance blood sugar, and support long-term eye health.

If you’ve been eating lots of whole grains because you thought they were “good for you,” it might be time to listen to your body—and consider whether a different approach could work better for your eyes.

Need a Bit of Guidance?

If you’re curious about whether gluten or grains could be affecting your eye health—or if you’d like support tailoring your diet to protect your vision—I offer one-to-one nutrition consultations where we take a personalised look at what’s right for you.

You can get in touch here to book a free call or find out more about how we can work together. I’d love to help you feel confident in your food choices again!

Have you cut out gluten or other grains in the name of supporting your eye or overall health? Let me know how you've got on in the comments below!