Have you thought, “If I don’t eat wheat, I won’t get all the vitamins and minerals I need?” Be assured: yes, you can. 

The trick: Eat other whole, unprocessed, foods that provide more of the nutrients found in wheat — and less of the antinutrients. Wait, antinutrients? 

Antinutrients are compounds present in foods like grains, nuts, and seeds that deter them from being eaten in nature and allow them to continue to propagate. The most common ones in your daily diet are lectins and phytates, which are found in grains and legumes. Antinutrients interfere with the absorption of vitamins and minerals and disrupt the digestive enzymes in your gut — which is why you get gassy, feel bloated, or experience constipation after eating foods like sandwiches, pasta, or chili. 

Grains, like wheat, barley, rye, semolina, spelt, and farro, contain the protein gluten. An antinutrient and enzyme inhibitor, gluten is one of the most difficult proteins to digest and can lead to leaky gut syndrome or other autoimmune diseases. It’s also worthwhile to mention: Because grains have to be heavily processed to make them palatable, most of the nutrients are lost. That’s why breads, cereals and pasta are fortified. 

The bottom line: To get enough of your daily vitamins and minerals — and properly absorb them — grains containing gluten are not required.  

Instead, find other foods that will provide you more of the nutrients you need, such as this recipe for Chia Seed and Hemp Heart Cereal. Your gut will thank you. 

Find information like this and delicious, easy-to-prepare recipes at paleoperspective.com.  


Serving size: 1 


  • 1 tablespoon chia seeds 
  • 1 1/2 tablespoons hemp hearts 
  • 1/2 cup hot water 
  • 1/2 teaspoon cinnamon 
  • 1 teaspoon vanilla extract
  • 1 tablespoon almond butter 
  • 1 tablespoon maple syrup or honey  
  • Fruit for garnish: Saute sliced bananas in 2 teaspoons of coconut oil until lightly browned. 


  • Combine the chia seeds, hemp hearts, cinnamon and vanilla in a bowl. 
  • Add hot water and maple syrup or honey if desired. Stir. 
  • Let the mixture stand for 2 to 3 minutes. 
  • Add almond butter and/or top with fruit. 
  • Enjoy! 

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