Wheat, Gluten, and Gliadin: The Leaky Gut Connection
Wheat, being a dietary staple in many cultures around the world, also stands in the spotlight of health discussions. Beyond its role in celiac disease and gluten sensitivity, it has have been implicated in triggering inflammation and influencing the integrity of the gut barrier. This blog post aims to look into the relationship between wheat, gluten, gliadin, inflammation, and the phenomenon of leaky gut.
Understanding Wheat, Gluten, and Gliadin
First, let’s define these terms so that we know what we’re are talking about.
Wheat: A ubiquitous cereal containing different proteins (see below) that play a central role in its structure and function.
Gluten: A composite of proteins (combination) found in wheat and related grains, such as barley and rye.
Gliadin: A component of gluten that has been implicated in various health concerns, notably inflammation and intestinal permeability.
Wheat Germ Agglutinin (WGA): A type of lectin found in wheat that has been studied for its negative biological effects.
While wheat contains different proteins, it is usually the gluten proteins (gliadins and glutenins) that tend to be the focus of discussions related to wheat sensitivity and celiac disease. However, other proteins in wheat can also play a role in various physiological responses, meaning that some individuals may react to different components within wheat, potentially causing an allergy. Sensitivity also varies widely among people. Now let’s look into the impact of these proteins on the physiology.
The Link Between Gluten and Autoimmune conditions
Gliadin, when ingested, can trigger an immune response via a phenomenon known as molecular mimicry. In susceptible individuals, this immune response cross-reacts with protein of some tissues in the body, which is an undesirable situation.
This results in the immune system mistakenly targeting and attacking the body's own tissues, leading to inflammation and damage to various organs and systems.
This can ultimately lead to autoimmune conditions such as Celiac disease and Hashimoto's Thyroiditis. For this reason, I recommend to anyone with any autoimmune condition, a thyroid condition or digestive issues to completely remove gluten from their diet for at least a few months. More on this below.
Impact of Gluten on Digestive Health
Celiac Disease is an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. This damage can interfere with nutrient absorption and lead to digestive symptoms and malnutrition. Celiac disease can be diagnosed through an antibodies blood test, however the person needs to be eating gluten at the moment of testing, which can sometimes be hard to do in people that have already removed it to manage their symptoms. It is estimated that 1 in 100 people worldwide have celiac disease.
Some people test negative to the celiac test but still experience serious symptoms. In this case, we’re talking about Non-Celiac Gluten Sensitivity: a condition characterised by similar symptoms to celiac disease but without the autoimmune component. Individuals with this sensitivity experience digestive distress in response to gluten as well as other symptoms such as fatigue and joint pain. I personally fall into this category but it took me some time (and facing my denial) to figure that one out! For the time being, I am still gluten-free.
Inflammation: it gets worse
As I previously mentioned, gliadin has been identified as a potential trigger for immune responses. At first, this immune activation can set the stage for chronic inflammation. Prolonged exposure to inflammatory stimuli from gliadin may contribute to systemic inflammation, a key player in the development and progression of various health issues. All health experts can agree on one thing: chronic and systemic inflammation in the body is at the root of many diseases. Best to limit inflammation as much as possible.
Zonulin: a protein responsible for intestinal permeability
Gliadin has also been shown to stimulate the release of zonulin, a protein that modulates the permeability of tight junctions in the intestinal wall. Tight junctions are crucial for maintaining the integrity of the gut barrier, protecting us from the outside world. When zonulin is overproduced in response to gliadin, it loosens the tight junctions, leading to increased intestinal permeability or Leaky Gut.
Leaky gut refers to the compromise of the gut barrier. This allows substances like undigested food particles, toxins and bacteria to pass through the intestinal wall into the bloodstream. A leaky gut contributes to the development or exacerbation of many health conditions, including autoimmune diseases, allergies, and chronic inflammatory disorders. Bottom line is we want our tight junctions to stay tight!
Navigating a Low-Inflammatory Diet and Gluten-Free Lifestyle
Now that we’ve seen all the damage that gluten (and gliadin) can cause in individuals, you might decide that you want to remove gluten from your diet. I’m not saying it wil be easy - in fact gluten is highly addictive - but adopting a gluten-free lifestyle is a great strategy to mitigate the inflammatory response associated with gliadin. This is particularly important for individuals diagnosed with celiac disease or people with gluten sensitivity.
In cases of celiac disease, the consumption of gluten can be lethal. Complete avoidance of gluten is thus crucial for those that have been diagnosed with this disease. This involves scrutinising food labels and being vigilant about cross-contamination, especially when eating out at restaurants.
For those with non-celiac gluten sensitivity, adopting a gluten-free diet will alleviate symptoms and improve overall wellbeing. Although less serious, the long term effects of gluten consumption for these individuals would be highly detrimental.
But let’s not only focus on what to remove from the diet! Incorporating anti-inflammatory foods, such as lots of vegetables, fruits, and omega-3 fatty acids can complement efforts to reduce inflammation in the body. Often times people remove gluten but still want to eat the same way as they did before. They start buying processed gluten-free labeled foods without knowing that they are replacing an inflammatory food with another (perhaps less) inflammatory food. While the intent is good, these foods are usually terrible in terms of ingredients, additives and contain little to no nutrients. The best way to go about it is to read labels, or better, not buying anything that is pre-packaged in a bag or box!
Understanding the links between wheat, gluten, gliadin, inflammation, and zonulin brings forth the sensitive integrity of our gut. For those navigating autoimmune, digestive, or thyroid concerns, a conscious approach to diet—one that acknowledges the potential impact of these elements on gut health—is an important step towards health. I firmly believe that knowing about these dynamics empowers individuals to make informed choices about their diet and wellbeing.