Gluten proteins are very hard for your body to break down and, when they don’t break down completely, they cause inflammation in the digestive tract or leak through the wall of your small intestine into your bloodstream, creating an immune response.
Coeliac disease
Coeliac disease is the most well-known gluten-related problem. It’s an autoimmune disease triggered by gluten and it causes your body to attack the small intestine, resulting in damage to the lining of the intestine.
Symptoms range from digestive distress like diarrhoea, cramping and nausea (among others) to anaemia, neurological disorders and skin diseases like psoriasis and dermatitis.
Testing for coeliac disease is by intestinal biopsy, usually when the condition is very advanced. There are a few specialist tests not available on the NHS that I can offer clients and that can spot problems before you become very poorly. Email to ask me about this.
Wheat allergy
An abnormal immune response to one or more proteins found in wheat. Like other true allergies, the body makes a specific inflammatory response and symptoms can be mild or severe, including anaphylaxis, which can cause breathing difficulties and death. Allergies are usually detected using blood or finger-prick testing for IgE antibodies.
Non-coeliac gluten sensitivity
A ‘catch-all’ phrase that covers everything else! Advanced testing for gluten-related disorders (I mentioned this above) can pick up if your body is making an unfavourable response to gluten. Or, quite simply, you might know that gluten causes you issues, which can mean anything from milder intestinal symptoms, headaches, joint pain and fatigue, as well as neurological symptoms. While not life threatening, these can still have a profound effect on your health and how you feel and should not be ignored.
Neurological symptoms, really? Yes. What we’ve come to understand about gluten is that it can cross the blood brain barrier in the same way the proteins slip through the normally tight junctions in the gut. If you’ve ever heard people talking about Leaky Brain, this is what they are referring to. Research has shown that gluten can cause central and peripheral nervous system and psychiatric disorders.
I see a lot of autoimmune clients in my nutrition clinic, and those suffering with asthma, eczema, digestive issues and painful joints, and one of the first things I ask them to do is cut out gluten due to the inflammation gluten creates in the body. This is because of a mechanism called 'molecular mimicry'.
What is molecular mimicry?
The mucosal immune system faces constant exposure to antigens from food and the body's own microbiome. Normally, it tolerates these well, but this balance can be disrupted by factors like illness, stress, injury, medications, or environmental triggers. When this happens, the immune system may mistakenly target the body’s own tissues—a phenomenon known as 'food autoimmune reactivity'. This issue, linked to molecular mimicry, arises because certain foods contain proteins similar to human molecules. For instance, proteins in wheat and milk closely resemble those in human tissues like myelin or certain kidney cells. This similarity can trigger autoimmune responses, leading to conditions like multiple sclerosis, coeliac disease, or neuromyelitis optica. Given that about 7–10% of the global population suffers from autoimmune diseases, there’s a growing need to understand which foods may pose risks and how to detect them. Identifying and eliminating these food triggers can offer a therapeutic path forward for clients.
If you suspect you have a problem with gluten, the answer is to eat no gluten at all. Don’t reduce it, don’t save it for treats. Because gluten intolerance provokes an immune response, there’s no halfway house. That means don’t eat any gluten-containing foods and try to minimise cross contamination with gluten products.
The food industry has come a long way in the last few years, developing products and menus that contain no gluten, but you do need to be vigilant.
To start, you might find going zero gluten a struggle, but label checking and spotting cross contamination hazards will soon become second nature.
Tips for going gluten-free
Here are my biggest tips for following a zero gluten diet.
Become an avid reader of food labels. Get to know which food types and which brands contain gluten and, therefore, need to be avoided.
Don’t be afraid to say you need to avoid gluten. Real friends will try to accommodate you, and restaurants have an obligation to point out any potential allergens (and remember you are paying for the meal!).
Carry an emergency snack (nuts, seeds, a protein bar) in case there really is nothing else to eat.
About ‘gluten-free foods’
Don’t make the mistake of thinking gluten-free foods are necessarily healthy. When you buy any processed foods like breads, pastries, cakes and biscuits, you are in for a long list of ingredients, some of which you may not have heard of before. The same is true of gluten-free processed food.
Gluten-free breads are a case in point. Because the gluten in regular flour gives bread it’s unique texture, it’s hard to recreate gluten-free, which is why gluten-free bread often contains corn starch, rice flour, tapioca starch and potato flour, which are more likely to spike your blood sugar levels, be lower in fibre and cost more than regular bread.
Hidden gluten
Hidden gluten is found in many processed foods, including sausages and beefburgers, sauces and gravies. Some products, while they contain no gluten-based ingredients, may have been produced in a factory that handles gluten. This means cross contamination is possible (imagine gluten-free food surrounded by puffs of normal flour). These are also ideally avoided. This is why oats can be bought as gluten-free or regular. Oats themselves contain no gluten but they are often packaged in an environment where other cereals like barley and wheat are processed.
Eating out
Most restaurants now offer a gluten-free (GF) menu and, if not, can often advise on gluten-free options on a standard menu. If something is not listed as being ‘gluten free’, always ask the waiting staff. If they don’t know, ask them to check with the chef. Sauces are one of the things you always need to check. Check chips are not fried in the same oil used for breaded products.
It’s a good idea to call ahead to find out what the GF options are. You’ll soon build up a bank of favourite destinations you know can cater for you. Pizza Express, Ask, Prezzo and Zizzi now offer a gluten-free pizza base and pasta. Coeliac UK provides a pretty comprehensive listing. Â
Cross contamination
This can happen very easily in any kitchen – including your own. Grills, pans, chopping boards and utensils may still have traces of gluten on them so wash them diligently. Take care if using normal flour as residues can remain in the air for up to 24 hours and settle on counters. Crumbs are another hazard – you’ll want a separate butter or spread you can designate gluten-free. You’ll also want a new toaster or use toast bags to prevent the transfer of crumbs.Â
A final note ...
If you’re considering going gluten-free, don’t let it feel overwhelming! It’s true that gluten can be tough on the body, especially if you’re sensitive to it or have a condition like coeliac disease. But with today’s options, a gluten-free lifestyle is easier than ever. The food industry has stepped up, offering a wide variety of gluten-free products, and many restaurants now provide gluten-free menus. At first, it might seem challenging to read labels and avoid cross-contamination, but these habits will soon become second nature. Focus on naturally gluten-free foods like fruits, vegetables, lean proteins, and whole grains like rice and quinoa. And remember, going gluten-free doesn’t have to mean missing out on delicious meals. With some planning and a few new habits, gluten-free living can feel manageable and even enjoyable.
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I aim to help you back on the road to wellness no matter your health concern. Did you know that personalised nutrition and lifestyle medicine can be the missing part of the puzzle to get you the results you deserve?
Book a call to find out more.
Jo Stoate, Naturopath + Nutritional Therapist
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