Some major nutrition buzzwords that have become common household words over the last 10 years are: “Gluten” and “Leaky Gut”. Let’s talk through why these have gained so much traction and how they are connected!
What Is Gluten?
Gluten is a group of proteins, primarily glutenin and gliadin, found in wheat, barley, and rye. These proteins give dough its elasticity and help it rise and maintain its shape. While gluten is a staple in many diets, it’s also a known trigger for individuals with gluten-related intolerances such as celiac disease, non-celiac gluten sensitivity, and wheat allergy.
One of the major reasons why so many people in America have become gluten sensitive, intolerant, or even allergic to gluten is due to the food supply changing drastically over the last 20-30 years. Our wheat and gluten are very different than they were at that time and the composition change has proven to have a major effect on our microbiomes, altering them in a negative way, making us more and more sensitive to not only gluten, but many other food groups like dairy, grains, nuts, seeds, you name it! So how exactly does gluten affect our guts?
Gluten and Leaky Gut
The intestinal lining acts as a barrier, selectively allowing nutrients to pass into the bloodstream while keeping harmful substances out. Gluten can disrupt this barrier in some people by:
- Zonulin Release: Gluten stimulates the release of zonulin, a protein that regulates intestinal permeability. Elevated zonulin levels can cause the tight junctions between intestinal cells to loosen, allowing toxins, microbes, and partially digested food particles to enter the bloodstream. This phenomenon is commonly referred to as “leaky gut.”
- Chronic Inflammation: Once the gut barrier is compromised, the immune system reacts to foreign substances, triggering chronic inflammation. Over time, this can contribute to systemic inflammation and exacerbate conditions like autoimmune diseases, irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) and even metabolic disorders like insulin resistance and diabetes.
So how do you know if you have an issue with gluten and is all gluten “bad”?
We offer a multitude of testing at Sanctuary that can help pinpoint if you have a sensitivity or intolerance to gluten. You can also do your own trial at home by going gluten free for 4 weeks and seeing if you notice any positive benefits. We do however recommend discussing with a trusted healthcare provider to make sure the diet adjustment is done safely.
If you identify that you do not have issues with gluten, it is still worth getting high quality versions to avoid inflammation associated with the processed versions of it. Organic, sourdough, or any gluten containing products imported from Europe are top-tier options for consuming gluten safely while living in the states.
For more information or to learn more, reach out to one of our team members to set up an appointment with our nutrition team so we can get you started on being informed and restoring joy through nutrition!
References:
- De Palma, G., Nadal, I., Collado, M. C., Sanz, Y. (2009). Effects of a gluten-free diet on gut microbiota and immune function in healthy adult humans. British Journal of Nutrition, 102(8), 1154-1160.
- Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71-78.
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
