Should You Eat Gluten?

Gluten is often beloved for its role in some of our favourite foods—pastries, pasta, bread, and desserts. Its texture and versatility make it almost irresistible. However, a growing body of research is highlighting the potential effects of gluten on the body, particularly concerning inflammation and chronic health issues. It's essential to understand how gluten interacts with our bodies, why many people experience adverse reactions to it, and what we can do to mitigate its impact while promoting overall well-being.

What is Gluten?

Gluten is a protein found primarily in wheat, rye, barley, and certain other grains. Beyond the obvious sources like bread and pasta, gluten is also found in foods like soy sauce, processed snacks, and cereals, often due to cross-contamination. Cross-contamination can occur when gluten-free foods come into contact with gluten-containing ingredients, which is especially problematic for individuals with gluten sensitivities or celiac disease.

For many, gluten consumption poses no immediate or obvious threat. However, recent studies show that even those without diagnosed gluten intolerance may experience subtle, cumulative health effects over time. Understanding gluten’s effect on the body is essential, especially as modern gluten differs greatly from the types consumed by past generations.

The Effect of Gluten and Inflammation

Inflammation is a crucial immune response, but chronic inflammation can lead to various long-term health conditions. Gluten, for many individuals, triggers an inflammatory response in the body. This response can manifest in ways that are easy to overlook initially, such as mild bloating, fatigue, or brain fog. Over time, these symptoms can escalate, leading to more significant health issues.

From a medical perspective, gluten sensitivity often involves immune responses known as IgG or IgE reactions. While IgE reactions are immediate (like typical food allergies), IgG reactions can take up to three days to appear, making it difficult to link gluten consumption to specific symptoms. Symptoms associated with IgG reactions to gluten might include:

• Migraines and chronic headaches
• Joint pain and muscle stiffness
• Digestive disturbances like bloating, gas, and irregular bowel movements
• Skin conditions such as eczema or acne
• Mental health challenges such as anxiety and mood instability

Because of these delayed responses, many people may continue eating gluten without realising it could be the cause of their chronic discomfort. We often recommend our Food Sensitivity Test to help individuals identify potential triggers.

Modern Gluten: Why Today’s Gluten is Different

Today's gluten is not the same as the gluten consumed by our ancestors. Agricultural practices, genetic modifications, and food processing techniques have altered the structure and properties of gluten over time. Gluten has become "stickier" to meet the demands of food processing, especially in the production of breads, pastries, and other processed foods. This makes gluten more challenging for the body to digest, leading to an increased likelihood of adverse reactions.

Historically, gluten-containing grains were often sprouted or fermented, a process that breaks down gluten and reduces its inflammatory effects. This made it easier for the body to process. Our ancestors also consumed gluten in much smaller quantities than we do today, as it wasn’t a staple in every meal. Now, gluten is everywhere in our diets, with many people consuming it at nearly every meal.

Sourdough: A Better Option, But Not a Gluten-Free Pass

Sourdough is not an exception: Even sourdough, a traditionally fermented bread known for being easier to digest due to its lower gluten content, does not entirely remove gluten's potential impact on inflammation and gut health. Although the fermentation process breaks down some gluten, making it more tolerable for certain individuals, it does not eliminate it altogether. This means that even sourdough can still contribute to inflammation, particularly in those with gluten sensitivities or autoimmune conditions. While sourdough might be a better choice than heavily processed breads, everyone should remain cautious; though it may be relatively better compared to other processed foods, the gluten protein is still present and can potentially cause harm.

Once the gut is healed, occasional consumption of sourdough, perhaps once or twice per week, may be tolerable for some people. However, during the healing process, it’s essential to remove gluten entirely, as it’s difficult to rebuild the gut when there is constant inflammation.

Gluten and Gut Health: The Link to Leaky Gut

One of the most concerning effects of gluten is its potential to damage the intestinal lining, leading to a condition known as villous atrophy. Villous atrophy is the destruction of the tiny, finger-like structures (villi) that line the small intestine and are essential for nutrient absorption. When these villi are compromised, nutrient absorption is impaired, leading to deficiencies in vitamins and minerals essential for health, such as iron, calcium, and vitamin B12.

When gluten causes chronic inflammation in the gut, it can also lead to intestinal permeability, commonly known as "leaky gut." This condition occurs when the lining of the intestine becomes permeable, allowing undigested food particles, toxins, and pathogens to “leak” into the bloodstream. The immune system then reacts to these foreign particles, causing widespread inflammation. Studies have linked leaky gut to autoimmune diseases, including rheumatoid arthritis, lupus, and multiple sclerosis, and other health conditions like irritable bowel syndrome (IBS) and chronic fatigue.

Gluten and Systemic Health Conditions

The inflammatory effects of gluten can extend far beyond digestive health, contributing to systemic health conditions such as:

1. Autoimmune Disorders: People with autoimmune conditions like celiac disease or Hashimoto's thyroiditis are particularly susceptible to the effects of gluten, as it can exacerbate their symptoms and fuel autoimmune reactions.
2. Neurological Conditions: Gluten sensitivity has been associated with neurological symptoms like migraines and even mood disorders. Some research indicates a potential link between gluten consumption and conditions like depression and anxiety, likely due to the brain-gut connection and the impact of inflammation on neurotransmitter balance.
3. Skin Disorders: Gluten sensitivity can manifest through skin conditions such as eczema, psoriasis, and acne. These inflammatory skin responses are often due to the body’s reaction to gluten exposure and tend to improve once gluten is eliminated from the diet.
4. Joint and Muscle Pain: Chronic joint pain, often misdiagnosed as arthritis or fibromyalgia, can sometimes be attributed to gluten sensitivity. The inflammatory response that gluten triggers can affect the muscles and joints, leading to chronic pain and stiffness.

Pesticides and Gluten: The Glyphosate Problem

Another concerning aspect of gluten is its association with pesticide exposure, particularly glyphosate. Glyphosate is a widely used herbicide that has been linked to gut dysbiosis, a condition where harmful bacteria outnumber beneficial bacteria in the gut. Gut dysbiosis can contribute to various health issues, including digestive disorders, immune dysfunction, and even mental health challenges.

Many wheat crops are sprayed with glyphosate as a desiccant before harvest, leaving residues that we later consume. Glyphosate has been shown to disrupt the gut microbiome, making it challenging to maintain a healthy balance of gut bacteria. This disruption can worsen conditions like leaky gut and lead to a weakened immune system.

Healing the Gut: Moving Toward Gluten Freedom

For those experiencing adverse effects from gluten, reducing or eliminating it from the diet can offer substantial relief. However, reintroducing gluten in the future might be possible for some once the gut is healed. Healing a damaged gut requires a comprehensive approach that includes:

• Anti-inflammatory nutrition: Focus on whole, unprocessed foods to help reduce inflammation.
• Probiotics and prebiotics: Support gut health by fostering a healthy balance of gut bacteria.
• Nutrient-dense foods: Ensure that nutrient deficiencies are addressed, which can help the body repair damaged intestinal lining.

By healing the gut and creating a more resilient immune system, some individuals can later tolerate gluten in small amounts without adverse effects. Working with a wellness practitioner can provide a customised approach to gut health, ensuring that the body can gradually rebuild tolerance to certain foods, including gluten.

Finding Balance

While gluten may not pose an immediate threat to everyone, its potential for long-term effects on health is something to consider. Limiting gluten intake or choosing organic, unprocessed sources can significantly reduce its impact on the body. Whether you have a diagnosed sensitivity or simply want to explore a more balanced, anti-inflammatory approach to wellness, being mindful of gluten's impact can be a powerful step toward long-lasting health.

At the heart of holistic wellness lies the principle of balance, which includes making informed dietary choices that respect our body's unique needs. A life with less gluten, or even none at all, can open the door to a healthier, more vibrant self.