For years, we’ve been told that wheat and gluten are the reasons behind so many health struggles. I believed it myself for a long time, cutting wheat out completely and hoping I’d feel better. But the more I learned, the more I realized something important: wheat isn’t the problem, it’s how we’ve processed it.
Once I discovered how fresh milling supports gut health, everything changed. Freshly milled flour is packed with nutrients and was designed to nourish our bodies, unlike store-bought bread made from refined flour, which is stripped of nearly all its goodness. Let’s talk about why that matters and how making one simple change can make a huge difference.
The Problem with Store-Bought Bread: Why It’s Lacking Nutrition
Most of us don’t think twice about what’s in store-bought bread. I didn’t for years. But when I finally started digging into how it’s made, I couldn’t unlearn the truth.
Whole wheat is one of the most nutrient-dense foods our Designer created. Of the 44 essential nutrients our bodies need to thrive, wheat naturally contains all but four, vitamin A, vitamin B12, vitamin C, and iodine. That’s how complete and nourishing it is when left in its whole, unprocessed form.
But here’s a very important the thing: once wheat is milled into flour, it starts losing nutrients fast. Within 72 hours, up to 90% of those nutrients are gone. That’s why processed flour is enriched with synthetic iron and a few B vitamins. Sounds like a good fix, right? Definitely not. That’s only a few of the nutrients that are lost in the processing and those synthetic nutrients don’t compare to the real thing.
Even whole-grain breads from the store aren’t much better. While they may sound healthier, they’re often made with flour that’s been sitting on a shelf for months, losing nutrients over time. And to keep them fresh, manufacturers load them up with preservatives, stabilizers, and other unnecessary additives taking them even further from how wheat was designed to nourish us.
How Processed Bread Harms Digestion, Energy, and Mental Health
Do you ever feel bloated, sluggish, or just off after eating bread? You’re not imagining it. Here’s why:
- 1. Gut Health: Without the fiber from the bran, your gut bacteria don’t get the fuel they need to thrive. A poorly fed gut can lead to bloating, digestive discomfort, and even mood swings.
- 2. Blood Sugar Crashes: Processed flour digests super fast, causing blood sugar spikes that leave you feeling tired, irritable, and craving more carbs.
- 3. Nutrient Deficiencies: Processed bread lacks essential nutrients like magnesium and B vitamins, which play a huge role in mental clarity, focus, and keeping stress levels in check.
Freshly Milled Bread: Restoring Wheat’s Full Health Benefits
When you mill your own flour, you’re keeping all the good stuff fiber, vitamins and healthy fats intact. It’s wheat the way it was meant to be.
Here’s why freshly milled flour is so much better than store-bought:
- Fiber: The bran stays in, feeding your gut bacteria and helping with digestion.
- Healthy Fats: The germ contains natural oils, including vitamin E, which are stripped from refined flour.
- Vitamins and Minerals: Fresh flour is loaded with magnesium, selenium, iron, and other nutrients that support your body and mind.
- Flavor: Once you taste the rich, nutty flavor of fresh flour, you won’t go back!
Milling Your Own Flour Doesn’t Have to Be Complicated
If the idea of milling your own flour feels overwhelming, I understand. I felt the same way at first. But over the years I’ve narrowed down the best tools, grains, and recipes to make the process the simplest for myself and I promise, it’s way easier than you think.
Here’s how to keep baking with fresh milled flour simple:
- Pick the Right Tools: A good grain mill makes all the difference. Here are my favorites. A work horse and most economical.
- Start Small: Pick one grain, like hard white wheat, to get familiar with the process. It’s versatile and works great for bread, pancakes, or muffins.
- Mill Only What You Need: Fresh flour is best when used right away, so start with enough for just one recipe.
- Try an Easy Recipe: My go-to sandwich bread recipe is a great place to start!
What to Do If Wheat Still Bothers You
If you’ve tried freshly milled bread and still find that wheat bothers you, don’t be discouraged! Sometimes, your gut just needs a little extra healing first.
Here’s what you can do:
Try Sourdough with Fresh Milled Grains: The fermentation process in sourdough breaks down gluten and phytic acid, making it easier to digest. Many people who struggle with wheat find that properly fermented sourdough works better for them.
Focus on Gut-Healing Foods: Bone broth, fermented foods, and plenty of fiber-rich veggies can help repair the gut lining.
Eliminate & Reintroduce: If wheat still seems to cause issues, consider temporarily removing it while you work on gut healing. Then, reintroduce freshly milled grains starting with sourdough to see how your body responds.
If you’re not sure where to start, check out these posts to learn more about gut healing:
Unlock the Gut-Brain Connection
Super Gut SIBO Yogurt: A Simple Recipe to Gut Healing
Healing takes time, but when your gut is in a better place, you may find that you tolerate wheat just fine especially in its most natural, nourishing form.
The Mental Health Benefits of Freshly Milled Bread
This isn’t just about eating healthier it’s about how food makes you feel. Freshly milled whole-grain bread supports the gut-brain connection, which means it can help improve your mood, focus, and emotional resilience. When you give your body the nutrients it was designed to use, you feel the difference in your energy and your mindset.
Final Thoughts: Reclaiming Wheat for Your Health
Wheat isn’t the problem it’s what we’ve done to it. Our Designer created grains to be nourishing and life-giving, but man has stripped away so much of their goodness. By switching to freshly milled whole grains and baking at home, you can bring wheat back to what it was meant to be, wholesome and nourishing.
So why not give it a try? Bake a loaf of fresh bread this week and see how you feel. I promise once you start, you won’t want to go back to store-bought bread.
And if you’re curious about fresh milling or want more recipes, subscribe to my newsletter. I’d love to share more tips to help you feel your best!
