Jessica Licheri: The Connection Between Gluten Intolerance and Other Dietary Needs

When people hear “gluten intolerance,” they often think of simply avoiding wheat, barley, and rye. But according to Jessica Licheri, an artisanal gluten-free baking expert and wellness advocate, gluten intolerance rarely exists in isolation. Many individuals who eliminate gluten from their diet also discover sensitivities, intolerances, or nutritional considerations that require a more comprehensive approach to eating.

In this blog, we explore Jessica Licheri’s insights on how gluten intolerance connects with other dietary needs, the reasons these overlaps occur, and how to create a balanced, inclusive diet that works for a variety of nutritional challenges.

Understanding Gluten Intolerance

Gluten intolerance is a broad term that can refer to:

• Celiac disease – An autoimmune condition where gluten triggers damage to the small intestine.

• Non-celiac gluten sensitivity – Where gluten causes symptoms like bloating, fatigue, or headaches without the autoimmune damage.

• Wheat allergy – An immune reaction to wheat proteins that can cause skin, respiratory, or digestive issues.

Jessica Licheri points out that while the symptoms differ, the core solution is the same: removing gluten from the diet. However, the story doesn’t end there—many people discover that even after removing gluten, they still experience digestive or inflammatory symptoms linked to other foods.

Why Gluten Intolerance Often Overlaps with Other Dietary Needs

Jessica explains that the connection between gluten intolerance and other dietary restrictions comes down to a mix of biology, inflammation, and gut health.

1. Leaky gut syndrome
   In celiac disease and some gluten sensitivities, the intestinal lining becomes inflamed and more permeable. This can make the body more reactive to other food proteins, such as dairy or soy.

2. Immune system cross-reactivity
   Some proteins in foods like dairy, oats, or corn have molecular structures similar to gluten. This can cause the immune system to mistake them for gluten, triggering symptoms.

3. Digestive enzyme deficiencies
   Long-term gut damage from undiagnosed gluten intolerance can reduce enzyme production, making it harder to digest foods like lactose.

4. Pre-existing conditions
   People with autoimmune disorders related to gluten often have other autoimmune conditions that require dietary modification, such as Hashimoto’s thyroiditis or type 1 diabetes.

Common Dietary Needs Linked to Gluten Intolerance

1. Dairy-Free Diet

Jessica notes that many newly diagnosed gluten-intolerant individuals also benefit from reducing or eliminating dairy. This is especially common during the initial gut healing phase, when lactose digestion is impaired. Switching to almond, coconut, or oat milk (certified gluten-free) can ease digestive strain and reduce inflammation.

2. Low FODMAP Diet

Some people find that even after removing gluten, they still experience bloating, gas, or abdominal pain due to certain fermentable carbohydrates known as FODMAPs. Foods high in FODMAPs—like onions, garlic, and some fruits—can be temporarily reduced to calm the digestive system.

3. Grain-Free or Paleo Diet

While gluten-free diets allow for gluten-free grains like rice or quinoa, Jessica has worked with clients who do better removing all grains. This approach is sometimes used for autoimmune protocol diets or to reduce inflammation.

4. Sugar Reduction

Many gluten-free packaged foods are high in sugar to improve taste and texture. Jessica encourages those with gluten intolerance—especially those managing inflammation or blood sugar issues—to focus on whole foods and limit refined sugar.

5. Vegan or Plant-Based Diet

For those who also avoid animal products, gluten-free baking and cooking must be adapted to exclude eggs, dairy, and sometimes honey. Jessica’s expertise shines here, as she creates recipes that meet both gluten-free and vegan standards without sacrificing flavor or texture.

Jessica Licheri’s Approach to Inclusive Gluten-Free Baking

Jessica believes that creating gluten-free food that also meets other dietary needs is about understanding ingredient functionality. For example:

• Binders like psyllium husk or chia seeds can replace gluten’s elasticity while also serving as egg substitutes for vegan baking.

• Nut flours such as almond or hazelnut provide structure and flavor for grain-free diets.

• Natural sweeteners like coconut sugar or date paste reduce refined sugar content while adding depth to recipes.

She emphasizes the importance of layering flavors and textures so that every bite is enjoyable, whether or not the eater has dietary restrictions. “The best compliment I get,” Jessica says, “is when someone without gluten intolerance says they love my food just as much as any traditional recipe.”

Tips from Jessica Licheri for Managing Multiple Dietary Needs

1. Start Simple

When adjusting to multiple dietary restrictions, begin with naturally gluten-free whole foods like vegetables, lean proteins, legumes (if tolerated), and healthy fats. Build from there.

2. Focus on Nutrient Density

Cutting out entire food groups can lead to nutrient deficiencies. For example, if you avoid dairy, ensure you’re getting enough calcium and vitamin D from leafy greens, fortified plant milks, or supplements.

3. Read Labels Carefully

Many gluten-free products contain other allergens or high-FODMAP ingredients. Jessica advises making a habit of reading ingredient lists—even on trusted brands—since formulations can change.

4. Master a Few Go-To Recipes

Having 3–5 versatile recipes that meet all your dietary needs saves time and prevents mealtime stress. For example, a gluten-free, dairy-free banana bread that can be made with or without added sugar.

5. Listen to Your Body

While food sensitivity tests can be useful, Jessica encourages people to also pay attention to how they feel after eating certain foods. Symptom journaling can help identify patterns and triggers.

The Emotional Side of Dietary Changes

Jessica is also mindful of the emotional challenges that come with managing multiple dietary needs. Eating is deeply tied to culture, social events, and comfort. Suddenly avoiding gluten—and potentially dairy, eggs, or other foods—can feel isolating.

She recommends:

• Focusing on abundance – Instead of thinking about what you can’t eat, celebrate the variety of foods you can enjoy.

• Bringing your own dishes – When attending gatherings, bring something delicious that meets your dietary needs and share it with others.

• Connecting with community – Whether online or locally, finding people with similar dietary needs can provide support and recipe inspiration.

Looking Ahead: The Future of Inclusive Gluten-Free Food

Jessica Licheri sees a growing demand for gluten-free products that also meet other dietary needs. From grain-free tortillas to vegan, refined-sugar-free cakes, the market is expanding and so is the creativity of home bakers and chefs.

Her mission is to equip people with the knowledge and confidence to make food that’s not only safe for their needs but also enjoyable for everyone at the table. “Food should unite people,” Jessica says, “and the more we innovate, the more we can create recipes that everyone can share without worry.”

Final Thoughts

The connection between gluten intolerance and other dietary needs is undeniable. Whether due to gut healing, immune system cross-reactivity, or personal health goals, many people find that eliminating gluten is just the first step toward optimal health.

With the guidance of experts like Jessica Licheri, it’s possible to navigate these overlapping dietary needs without sacrificing flavor, nutrition, or joy. Through smart ingredient choices, mindful preparation, and a focus on inclusivity, gluten-free baking and cooking can become a delicious adventure one that meets your body’s needs while delighting your taste buds.