The proteins in wheat are irritants to the gut lining causing inflammation. Inflammation in the gut is responsible for causing intestinal permeability AKA leaky gut. The gut has a very complex system of ‘border control’ that lets nutrients from digested food in to the bloodstream, while keeping other harmful substances such as bacteria, viruses and undigested protein molecules out. The ‘border control’ is made up of a single layer of cells that make up the mucosal barrier. This barrier is effective at absorbing nutrients, but prevents large molecules and germs passing from inside the bowel into the bloodstream and potentially causing widespread symptoms. In some circumstances, this barrier can become less effective and “leaky”. Inflammation, aspirin, antibiotics and a protein called ‘Zonulin’ all contribute to intestinal permeability AKA leaky gut.

Interestingly, gluten directly increases the amount of Zonulin, which directly increases the tight junctions in the gut (essentially the gaps between the cells). This messes up the guts ‘border control’ and starts to let foreign material through in to the blood stream. The immune system being the clever devil that it is recognises these proteins as invaders and mounts an immune response against these foods every time you eat them. So gluten can cause a leaky gut and it can also be a trigger food that causes an IGE immune response once it is eaten. This is not the same immune response as in Coeliac disease (as this is an autoimmune response) yet it still causes nasty side effects.

So to recap… gluten not only causes inflammation in the gut but it increases Zonulin, a protein that increases the gaps between cells in the gut causing them to become leaky…  A leaky gut can allow large food molecules to pass in to the blood stream, causing an immune response against them and creating food intolerances and autoimmune diseases.

A leaky gut can then allow for bacteria to grow in the gut causing ‘gut dysbiosis’ (an imbalance in the good bacteria and bad bacteria). This can cause a whole host of IBS symptoms.  You can soon see how cutting out gluten could go along way in reducing the risk of many diseases and unpleasant symptoms.

If invisible damage to the lining of the gut and your microflora is occurring regularly then there is simultaneous damage to the immune system. 70% of our immune system is based in our gut, so you can see that if there is constant damage to the micro-biome within the gut via gluten then a weakened immune system is likely.

Check out the amazing work by Doctor Fassano who has extensively researched in to gluten, zonulin and leaky gut here.

Furthermore, there are huge links between the gut and the brain, therefore many people who are sensitive to gluten, or have issues surrounding IBS may often simultaneously have symptoms such as brain fog, anxiety and depression. Latest research actually shows huge links between children who have intestinal permeability also having autism and ADHD.

Gluten is different to how it used to be many years ago. The gluten content in grains has tripled in the last 100 years because our grains are now genetically altered to be hardier and yield more crop, so the amount of gluten we are consuming has increased in every way. It’s actually the prevalence of IBS symptoms that is one of the main reasons why more and more people are giving up gluten (and with great results). Also, it’s important to note that while symptoms may not immediately present themselves, long term health could well be affected. In 2002, The New England Journal of Medicine listed 55 ‘diseases’ that can be caused by eating gluten.

I am not a huge fan of most processed gluten-free products, as they tend to contain poor quality ingredients and are often loaded with things like corn starch or potato starch as well as sugar in varying forms. My advice would be to read labels carefully and check that they don’t contain a long list of ingredients and certainly not E numbers or chemicals. Keep things simple. Making your own is the best way to ensure you are putting in the best ingredients.

Gluten is found in wheat (including spelt, kamut, bulgar, farro ), rye, barley and oats. There are however many foods naturally free from gluten such as:

All fruits, vegetables and nuts, eggs, fish and meat

Rice

Potatoes

Quinoa

Teff

Amaranth

Polenta

Buckwheat

Corn

Millet

Tapioca

Lentils

Beans