You and Wheat
The 2015-2020 Dietary Guidelines for Americans recommend that you eat at least three ounces equivalents of whole-grains (i.e. whole-wheat bread, whole grain cereal, whole wheat crackers, brown rice, or whole wheat pasta) every day.
The National Institutes of Health (NIH) notes that whole grains help prevent chronic diseases such as cancer, diabetes, and heart disease. Whole grains contain chemopreventive antioxidants such as vitamin E, tocotrienols, phenolic acid, lignans, and phytic acid. The antioxidant content of whole grains is greater than that of common fruits and vegetables (but lower than berries). 1
You are also encouraged to not be deceived by fad diets. For most people, gluten is part of a healthy diet. Gluten is a protein which provides fiber, B vitamins, vitamin E, magnesium, iron, folic acid, and other vitamins and minerals. The complex carbohydrates found in grains are naturally low in fat, cholesterol and sodium, and provide energy. Facts about gluten and how it fits into a healthy lifestyle can be found at this Michigan State website: click here to read more.
Eating more whole-grain foods improves the balance of microbes in your intestine (gut microbiome) along with boosting your immune response and energy metabolism. 2
1 NCBI.NLB.NIH, Anand, Kunnumakkara, et. al. May 2008
2 Tufts University clinical trials, June 2017