In my late 30’s and early 40’s I suffered terrible heart palpitations. There were times I thought I was having a heart attack. If you’ve ever felt heart palpitations, especially coupled with anxiety you will know they’re not pleasant and they can come in different severities. At my worst I was experiencing them 3 or 4 times a week. Over the last few years I figured out what was causing them and changed my lifestyle. They reduced in number and severity and by my mid-40’s I was barely getting them at all. HRT wasn’t the game-changer (I’m not against HRT but wasn’t taking it). It was my diet and exercise that changed my life.

The key thing, which took me time to figure out (and which doctors had no understanding about) was the health of my gut. If you have experience palpitations after eating, or struggle with bloating, fatigue, or anxiety – your gut might be part of the puzzle and gluten could be a trigger.

What is Leaky Gut?

Your gut lining is like a fine mesh – it’s supposed to let nutrients in and keep the bad stuff out.

But with stress, poor diet, medications, toxins, or food sensitivities (like gluten), that mesh can get damaged and become leaky.

This means:

• Undigested food particles, toxins, and bacteria can “leak” into your bloodstream
• Your immune system freaks out and triggers inflammation
• Over time, this can affect your brain, hormones, skin, joints – and even your heart

What Do Heart Palpitations Have to Do With It?

Palpitations are when your heart feels like it’s racing, fluttering, or skipping beats.
They can be caused by many things – but for it’s important to consider that they may be linked to gut inflammation, food sensitivities, or nervous system stress. This doesn’t just impact women, it can influence men and young adults as well.

Here’s how it connects:

• A leaky, inflamed gut can activate your stress response, raising adrenaline and cortisol
• This puts your nervous system on high alert — which can show up as palpitations, anxiety, or panic
• Certain foods (like gluten) can trigger a bigger reaction, especially if your gut lining is already compromised

Why Gluten Can Be a Trigger

Gluten is a protein found in wheat, barley, and rye.
In some people – especially with hormone changes or gut issues – gluten can:

• Irritate the gut lining and worsen “leakiness”
• Spark an immune response that triggers inflammation
• Disrupt blood sugar, which also affects the heart and nervous system

You don’t have to be coeliac to react to gluten. Non-coeliac gluten sensitivity is real – and can cause symptoms like:

• Brain fog
• Fatigue
• Palpitations
• Bloating
• Joint pain
• Mood swings

What Can You Do?

If you suspect gluten or leaky gut is behind your symptoms:

• Try removing gluten for 3–4 weeks then slowly reintroduce it and track how you feel (energy, mood, heart rhythm, digestion)
• Focus on gut-healing foods: bone broth, steamed veggies, wild-caught fish, berries, flaxseed, fermented foods
• Support your nervous system daily: breathwork, nature, slow mornings, magnesium-rich foods
• Reduce sugar and processed foods that worsen inflammation
• Work on stress regulation – chronic stress keeps the gut lining from healing

Bottom Line:

Your gut talks to your brain.
Your gut talks to your heart.
When your gut is inflamed or “leaky,” the whole system feels it – especially your nervous system and heart.

Sometimes, heart palpitations aren’t just about your heart – they’re a signal from your gut and nervous system saying: “I need some support.”

And for many women, especially in midlife, cutting out gluten while you heal the gut can be a game-changer.