What we consume and are exposed to are major contributors to our overall well-being. According to doctors, nutritionists, and other health experts, our diet determines autoimmune disease risk and extent.
With food selection and nutrition, we decide whether we are fueling up the disease or acting as a medicine against it. Gluten can be a game-maker or breaker for people dealing with an autoimmune disease. It is a food that can wreak havoc on your body. If you want to know more about autoimmune diseases and gluten, you are at the right place. Read on to find out more.
What is Gluten?
It is a protein primarily present in wheat and some whole grains. Gluten protein is a naturally occurring compound found in specific foods and acts as a binder in our body to hold processed food and give it shape.
The human body has multiple digestive enzymes to break down food. Protease is the main enzyme to break down protein, but it has difficulty breaking down gluten. Unprocessed gluten goes to the small intestine. Many people can handle gluten ingestion. On the contrary, some people can face a severe immune response due to undigested gluten.
What Autoimmune Diseases are Triggered by Gluten?
There are many autoimmune diseases, but Gluten can severely affect the people suffering from these diseases:
Celiac Disease
It is an autoimmune disease in which gluten instigates or promotes the body to attack essential cells in your small intestine. It can greatly impact microvilli, the small cells responsible for nutrient absorption.
Without microvilli, your body will fail to extract essential nutrients, and you will experience a snowball effect. Initially, you will experience fatigue, which will become severe weakness and possibly other diseases with time. Due to gluten sensitivity, every 1 out of 133 Americans suffers from celiac disease.
Hashimoto’s Thyroiditis
It is a thyroid-related autoimmune disease. Consuming excessive or sometimes minor gluten can disturb its functioning. It can fluctuate thyroid levels and even confuses the body to attack thyroid tissues causing autoimmune thyroid disease.
Type 1 Diabetes
According to several reports, gliadin has been associated with Type 1 diabetes autoimmunity due to blood sugar imbalance. Gliadin is a common protein present in gluten. It is significantly responsible for the production of Zonulin, a protein that increases the permeability of tight junctions between cells of the wall of the digestive tract. High Zonulin levels are associated with a condition called Leaky Gut.
Doctors always suggest avoiding food that promotes a leaky gut. If any toxic food, waste, bacteria, or compound turns leaky, it will start releasing into our bloodstream. It may cause inflammation and trigger other autoimmune diseases.
When a person already suffering from any autoimmune disease consumes gluten, it acts as fuel and encourages the body to attack its cells. This is known as molecular mimicry.
There are many other autoimmune disorders, but these are the three we are touching on today.
Does a Gluten-free Diet Help Autoimmune Diseases?
Gluten is a protein present in wheat and other foods in generous quantities. Even though it is not a healthy option, some people can digest gluten, but even in minor quantities, it can be very dangerous for people dealing with an autoimmune disease.
For such people, a gluten-free diet is key to staying healthy and is a life-long endeavor. For some, consuming gluten can lead to abdominal pain and malabsorption. Therefore, adhering to a gluten-free diet is essential to prevent intestinal damage and heal properly.
Emerging research suggests that eating a gluten-free diet can also offer relief to people having irritable bowel syndrome.
Why Going Gluten-free is Important to Your Health
Gluten in the body can trigger problems with gut health and your immune system. It can instigate the progression of disease and inflammation in the body. Whether you have an autoimmune condition or not, you are still likely to face the harmful effects of gluten. All-in-all, if you have an autoimmune disease, it is important to lead a gluten-free lifestyle. Here is what gluten does to your body:
Increase Vulnerability to Autoimmune disease
As you know, gluten can increase intestinal permeability, which can then be released into your bloodstream. Among all, the most dangerous protein is gliadin, a component of gluten. Once it gets its way into your system, it can become part of your immune system, and this is where the problem begins.
It adopts the mode of molecular mimicry. Molecular mimicry is the process in which foreign agents become part of the body, and the immune system starts producing antibodies against them. The immune system does what it is supposed to, but then the formed antibodies start attacking your body. It can lead to muscle pain.
Open the Body to Non-celiac Autoimmune disease
When you dig deep into the effect of gluten, you will realize how harmful it can be. Whether it is celiac or gluten sensitivity, gluten can greatly impact the body.
If you have non-celiac gluten sensitivity, you should avoid it in your diet. Otherwise, it can lead to inflammation in the body which can cause other issues. You can learn more about gluten sensitivity in one of my other blog posts.
Damage to the Microbiome
Having a healthy microbiome is key to everyone's health. Your microbiome plays a great role in the regulation of your immune system. It controls permeability, digesting the food and even synthesizing the nutrients such as K2. It also determines and sends hunger signals to the brain.
People with celiac disease have a problem with gut flora, but most people can find relief by eliminating gluten from their diet, eating a healthy diet, and supplementation.
Gastrointestinal Symptoms
Gluten mainly impacts the small intestine. Therefore, it is common to see its effects on people with celiac disease and those with other irritable bowel problems and dermatitis herpetiformis. Here is how eating gluten impacts different conditions:
- People suffering from celiac disease can face immediate and severe symptoms of heartburn, constipation, bloating, and smelly stool right after eating gluten-free.
- In people with non-celiac gluten intolerance, gluten can cause the same reaction as someone with celiac disease.
- People not dealing with celiac or non-celiac sensitivity conditions have faced severe inflammation reactions from gluten. In such people, it can trigger chronic and relapsing gut problems.
What Foods Can Have a Positive Impact on Healing an Autoimmune Disease?
Regarding health conditions, diet plays a major role in determining intensity and well-being. Healthy food is where we get all of our essential nutrients. Here are some common types of foods which you can incorporate into your diet that may benefit you.
Turmeric
Turmeric is a common herbal medicine. One of its benefits is to tame inflammation in the body.
This compound is easily accessible as it is part of basic spices in India and all Asian cooking. As turmeric is the best part of the gluten-free diet which is absorbed by the body when infused with fats, it is suggested to combine it with black pepper or scrambled eggs, fish, avocado, or other fats.
Broccoli and Cauliflower
Vegetables are a rich source of nutrients to keep your bones strong and maintain overall health. Cauliflower, as well as other sulfur-containing vegetables such as Brussels sprouts, broccoli, and cabbage, act as a protective barrier for your body against cellular damage. You can incorporate this food into your daily diet by roasting it in the oven or lightly steaming it. Broccoli and cauliflower also make a wonderful soup.
Leafy Greens
According to the World Health Organization, up to 75% of the population is Magnesium deficient. Caffeine consumption and stress further eliminate magnesium from your body. Therefore, adding dark leafy vegetables to the diet is a good option. These are rich in antioxidants that protect healthy cells from the threat of antibodies produced by the immune responses to molecular mimicry. They are also an excellent source of magnesium which is important for supporting a healthy immune system. Dark chocolate, nuts, avocado, and fatty fish are also good sources of magnesium.
Salmon
Salmon contains a wide range of essential vitamins, such as vitamin D and protein, and it is rich in omega 3s. To maintain optimal health, it should be part of your weekly diet. With regular consumption, you can potentially lower inflammation in your body.
Sauerkraut
Sauerkraut is a finely cut raw cabbage that has been fermented. It falls under fermented foods similar to kimchi, yogurt, and kombucha. Sauerkraut provides healthy bacteria to the body and probiotics to fight against bad bacteria. It also contains enzymes that help your body absorb nutrients more easily.
Berries
When it comes to food to fight off diseases, berries are a prominent name among them. These are oxidant-rich source that helps prevent cellular damage. All berries are loaded with nutrition, such as fiber, vitamin C, iron, and B vitamins. Its antioxidant properties make it a great choice.
Frequently Asked Questions
How quickly can I see symptom relief on an autoimmune diet?
Everybody reacts differently, so there is no fixed number of days. The length of the elimination phase can also vary as patients need to maintain the diet until they notice visible signs of reduction of symptoms. On average, doctors maintain a special diet for 30 to 90 days before you start to feel better, but some people can see a difference in the first three weeks.
What foods can trigger autoimmune?
Autoimmune disease is considered a genetic disease (with environmental triggers) in which the immune system attacks the body, but many researchers have proven that diet has a significant impact. The diet you follow can reduce symptoms and/or trigger it. For example, following a gluten-free diet reduces inflammation, whereas food with high sugar, dairy, legumes, grains, processed foods, and certain beverages, which include alcohol and caffeine, are likely to cause systemic inflammation leading to an autoimmune disease.
What is the best tea for autoimmune disease?
The autoimmune disease causes inflammation in different body parts due to a leaky gut. In this case, green tea can do wonders due to its anti-inflammatory properties. This tea contains a compound named Epigallocatechin-3-gallate in high amounts, which greatly increases important immune cells that help suppress the autoimmune disease. Green tea is a great beverage to add to your daily diet!
How do you strengthen your autoimmune system?
Strengthening the body's immune system does not only require a gluten-free diet. You need to maintain an overall healthy lifestyle. Low-impact exercise or yoga is recommended.
Getting plenty of sleep and managing stress is also essential. When you sleep, the body automatically shifts to recovery mode, which helps regulate hormone levels to optimize body function. Remember to stay hydrated and drink plenty of clean water throughout the day. And lastly, work on your mental health. Try meditation, CBT, or another technique that helps you relax your mind. When you are mentally fit, your body will experience the respective effects.
Conclusion
Gluten is a scientifically proven trigger for autoimmune diseases. If you are dealing with an autoimmune disease, something you can immediately do that will be of benefit to you is to adopt a gluten-free diet. Continuing to eat gluten will continue to keep your body inflamed and worsen your leaky gut. We all need to be a bit pickier about our food choices, but when you are diagnosed with an autoimmune disorder, choosing the right foods, such as brown rice, can make all the difference in the world!