Gluten Uncovered

Gluten is a protein that is found in many grains, including wheat, barley and rye. Why is it that so many people are now avoiding gluten, when bread has been our most staple of foods for centuries? This is a huge, complex topic which I will attempt to provide an overview of. In short, the problem lies on both sides: the raw ingredients and the manufacturing process of bread have changed; and the lining of our intestines has become more sensitive due to damage.

Bread production

Non-organic wheat is drenched in pesticides - it is at best difficult to digest and more likely to be regarded as ‘foreign’ by the body and trigger an inflammatory immune reaction. Grains also need to be properly fermented to aid digestion. A long fermentation process allows bacteria to break down the gluten protein, making it easier to digest and releasing the nutrients within it. But modern commercial bread manufacturers now speed up this process, from hours or even days down to mere minutes, by using fast-acting yeasts and additives; and we simply struggle to digest the resulting product. They are also adding extra gluten and enzymes. Most bread simply isn’t what it used to be. 

However if you buy bread from a bakery that makes it the old fashioned way, the chances are you will tolerate it better. Sourdough especially (ideally one that is organic) is made the old fashioned way with a longer fermentation process and as a result many who have found they are gluten intolerant to mass-produced bread are fine eating organic sourdough. [Please note: this does not apply to coeliacs, who must avoid all gluten, as it triggers an autoimmune response.] 

Some people may experience bloating and flatulence in response to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) instead of gluten. These carbohydrates are not easily absorbed in the intestine and are also present in bread (as well as in other foods). FODMAPs can exacerbate irritable bowel syndrome symptoms. Fermentation during the sourdough process has also been found to reduce FODMAP levels, which may further explain why this type of bread is typically better tolerated. Tolerance is further improved if the sourdough bread is made with flours that are low in FODMAPs, eg spelt.

‘Leaky gut’

Now let’s look at the other side: our damaged gut linings. The mucosal layer that lines our intestines is crucial for nutrient absorption and a competent immune system. Many factors in our 21st century diet and lifestyle can cause its integrity to become compromised. These include: stress, alcohol, a bad diet including too much sugar, antibiotics and other medications including over-the-counter ones like paracetamol/ibuprofen, other toxins both in our diet and environment, pathogens and an imbalanced microbiome (gut bacteria). Once this happens, the lining becomes inflamed and damaged and unsurprisingly sensitive/intolerant to gluten which is inflammatory. You may also experience symptoms such as poor memory and concentration, insomnia or brain ‘fog’. This is due to the link with the blood brain barrier which also becomes ‘leaky’.

What is the solution?

The good news is that you can fix this. Any nutritional therapist will be able to support you with a protocol to heal your gut lining. Many people find that once they have followed this protocol strictly, ensuring their gut lining heals properly, they are no longer intolerant to properly-fermented gluten. Which is why I always recommend organic sourdough to my patients instead of other forms of bread. But you must address any ‘leaky gut’ first. This may also have many other health benefits, such as weight loss, improved immunity, cognitive function and nutrient absorption as well as less other allergies and intolerances.