Gluten-free diet and gut health? Is it a fad or for real
What is gluten?
Gluten is a protein found in barley, wheat, rye, pasta, breads and most cereals. Gluten is derived from the word: glue, as it provides a sticky texture when mixed along with water. The presence of gluten provides a chewy consistency and is also the substance which gives baked products to rise while baking.
Those individuals with gluten issues should avoid foods such as wheat bran, spelt, durum, semolina, barley, rye, malt and brewer’s yeast. Many processed foods such as soy sauces, salad dressings, beer, alcoholic beverages, crackers and roasted nuts do contain traces of gluten.
Some individuals develop an immune reaction when they consume gluten and develop several health issues. These gluten-related disorders include celiac disease, gluten intolerance and wheat allergies. Celiac disease is an auto-immune disorder where the body mistakenly attacks itself and ingesting even a small amount of gluten can harm the small intestine.
Gluten intolerance is a condition where the individual shows symptoms similar to celiac disease. However, there are no increased levels of antibodies as well as intestinal damage. Such individuals experience symptoms of irritable bowel syndrome or IBS. Other symptoms include abdominal pain, bloating, nausea, diarrhoea and constipation. The major difference between celiac disease and gluten intolerance is that those individuals with celiac disease who consume gluten may experience severe damage to their small intestine.
How does gluten affect the gut?
When gluten or its products are consumed, they are reviewed by the immune system present in the gut: Gut Associated Lymphoid Tissue or GALT. for those with gluten insensitivity, the GALT identifies a protein- gliadin as a harmful substance. The body then produces antibodies to fight against gliadin which can lead to malabsorption of nutrients in the intestine. The gut cells also release zonulin, which can break the tight junctions holding the intestine together. When this junction is broken, it can lead to a leaky gut, where toxins and microbes leak from the intestine and travel through the body.
Consumption of gluten can also lead to inflammation of the gut, which can be seen even in individuals who are non-allergic to gluten. An inflammatory response can be provoked in the GI tract due to the stimulation of immune cells. This inflammation can result in increased permeability of the intestine, causing a leaky gut.
Gut Health and Celiac Disease: Is There A Connection?
Individuals with celiac disease or gluten insensitivity switch to a gluten-free diet as a means of treatment. Most of the individuals, however, do observe the symptoms persist even after avoiding gluten products. This has been linked to the imbalance of the microbiome present in the gut. The microbiome is termed as the millions of bacteria residing in the gastrointestinal tract which impact our health. An imbalance in these bacteria can lead to conditions such as autoimmune conditions, obesity and much more. Hence, it is important to target and rebalance the gut bacteria, especially for those with gluten intolerances.
Harmful bacteria present in the intestine can activate immune cells and can result in inflammation. This, in turn, can result in damage to the small intestine and harm the intestinal lining. The microbiome can thus play an important role in the development of celiac disease.
It has been found that the two most common symptoms of celiac disease: gastrointestinal disturbances and intestinal issues might be because of the composition of intestinal bacteria. The diversity of these bacteria can result in different issues in most individuals with celiac disease.
Lifestyle Factors Responsible For Increased Coeliac sensitivity:
An enzyme known as tTg or tissue transglutaminase is responsible for interacting with proteins present in the food. The release of this enzyme can be affected which can lead to the intestinal wall becomes more permeable. Environmental factors play a large role in affecting this enzyme.
Viral fever, use of NSAIDs, a diet rich in saturated fats and processed foods, excess intake of alcohol are the most common triggers.
A poor diet rich in processed foods can weaken the immune system leading to inflammation and hence leaky gut. Also, a high-fat diet is found to have been associated with an alteration in the gut microbiota. Inflammatory reactions can in turn, trigger metabolic disease such as insulin resistance and cardiovascular health issues
It has been seen that babies who are fed with breast milk and those fed with formulas have different bacteria present in the intestine. This can also affect gut health.
Increased use of antibiotics disrupts the flora of gut bacteria, which can lead to gluten intolerance.
Also, stress and depression can result in increased permeability due to high inflammation. Excess intake of alcohol can lead to activation of B cells, resulting in stimulation of pro-inflammatory cytokines.
It has also been found that increased levels of chemicals found in non-stick cookware can lead to an increased risk of celiac disease in young individuals.
How To Improve Gut Health?
With small changes in regular lifestyle, it is possible to positively alter the gut microbiome and hence improve health issues that arise with celiac disease.
A proper and healthy diet, such as a Mediterranean diet can improve the diversity of gut bacteria.
Including regular exercise of at least thirty minutes has also shown to improve the diversity of bacteria
Setting a sleep schedule, which is balanced, will help to improve the composition of healthy bacteria.
Stress can lead to inflammation, harming gut health. Including stress-relieving activities such as meditation, deep breathing, cold showers and foods such as peppermint and chamomile tea can reduce stress and anxiety.
Maintaining an ideal weight range will promote the growth of healthy bacteria.
Including probiotics and prebiotics in the lifestyle has the maximum benefit of positively affecting gut health.