What is gluten?

Gluten is a protein found in wheat, barley, and rye. It acts as a glue, holding ingredients together, helping to maintain the shape and texture of foods. Gluten is abundant in processed foods such as bread, biscuits, cakes, and sauces. Coeliac disease is an autoimmune disease where the body has a specific immune reaction in response to eating gluten, resulting in damage to the lining of the gut, leading to poor digestion and absorption of nutrients. Even in the absence of Coeliac disease, some people find they experience symptoms when exposed to gluten. Symptoms are diverse and range from gastrointestinal upset to systemic symptoms such as brain fog, headaches, skin irritation or joint pain.

Gluten and the Gastrointestinal System

Some people have difficulty digesting gluten, leading to the generation of protein fragments which can damage the lining of the gastrointestinal tract, disrupting the tight junctions between cells. This results in a more ‘leaky gut’ or in other words increased ‘intestinal permeability’, enabling intestinal bacteria and their toxins or undigested food particles to pass through the gut barrier, gaining access to the rest of the body. This can trigger an immune response which can lead to the formation of autoantibodies which can attack the host’s own cells, tissues, or organs.

Gut health and the Immune System

Optimising gut health can reduce intestinal permeability and inflammation. It is becoming increasingly recognised that an unhealthy gut is connected to the development of autoimmune disease. 70-80% of immune cells are found in the gut so it is no surprise that poor gut health can lead to immune dysregulation.

When undigested food particles are allowed to cross the gastrointestinal barrier, the immune system will mount a response and start to produce antibodies. The problem is that the same antibodies may also begin to recognise the host’s own cells as a potential threat (a process known as ‘molecular mimicry’), leading ultimately to an autoimmune disease. Parts of the body affected will dictate, which autoimmune disease develops. If the thyroid gland is attacked, Hashimoto’s or Grave’s disease develop, joint involvement can result in Rheumatoid arthritis and if the skin is affected, Psoriasis may develop.

How do I avoid gluten?

Gluten free alternatives are widely available in supermarkets. These are not always healthy choices as they may contain additives and fillers to mimic the texture of gluten containing products. They can also be high in unhealthy oils, salt, or sugar. It is always better to base your diet around naturally gluten free foods like fruit, vegetables, quality protein sources and gluten free grains (unless you have been advised to limit grain intake).

Food Labelling

If you are buying pre-packaged foods, it is important to look for hidden sources of gluten. Under UK and EU laws, pre-packaged foods can only be labelled gluten free if they contain 20 parts per million or less of gluten. Gluten is one of the 14major allergens that must be emphasised on the ingredients list. You should see gluten containing ingredients (wheat, barley, rye, oats, spelt, etc.) listed in bold or highlighted in a different colour.

Packaging may include an allergy advice section with more details, such as ‘may contain gluten’ or ‘made in a factory that handles wheat’. This indicates that the manufacturer has identified a risk of contamination.

Tips for a Gluten Free Lifestyle

• Read labels. “Wheat free” is not the same as “gluten free”.

• Read ingredient lists carefully to identify ‘hidden’ sources of gluten.

• Beware gluten hidden in personal care products, medications, or nutritional supplements.

• Try alternative retailers, such as health food stores.

• Be aware that cross contamination can occur in supermarkets from nearby, gluten containing products, sold side by side.

• At home, store gluten free products in separate cupboards or on the top shelf, to limit cross contamination.

• Avoid using wooden chopping boards or spoons that could be contaminated with gluten.

• When eating out, always check with restaurant staff that food is gluten free and has not been dusted with flour or contaminated in a deep fat fryer.

Summary

If you have an autoimmune disease, gluten is highly likely to be a problem for you, causing damage to your gut and provoking inflammation. Avoidance of gluten is one of the most important first steps you can take, to support your gut and immune system and improve your health.