Growing up in America, the grain we’ve most commonly eaten is wheat…wheat for bread for breakfast, lunch and dinner and a few snacks in between! 

Wheat has risen to the top of our “most preferred” grain list because it contains gluten, a protein that gives it that “gluey” consistency, ideal for baking bread. 

Simply stated, think of gluten as GLUE. (Remember making paste in kindergarten from flour and water)? 

Now that we’ve cut out sugar, we have the opportunity to temporarily eliminate one of the most irritating (and addicting) food allergens, wheat (and its toxic proteins, gluten and gliadin).

So I have a question for you: have you ever felt almost “high” after eating pizza or a grilled cheese sandwich? 

It may be because these foods can act as opiates within our brain, leading to that “blissed out” feeling that often ends up as that “tired and toxic” feeling.

It was almost 40 years ago that researchers discovered proteins with opioid activity in partially undigested gluten (from wheat) and alpha-casein (milk protein) and called them “exorphins” – an external compound that acts as an opiate within, or “endorphin”.

LEAKY GUT / LEAKY BRAIN

Over the following decades, the Italian pediatric gastroenterologist, Alessio Fasano, MD, pioneered the discovery of zonulin, the compound that regulates intestinal permeability.

We now know that eating wheat gluten and gliadin triggers the release of zonulin, a protein that opens the tight junctions between the cells that line our gut, allowing partially undigested food particles to enter the bloodstream. That leads to “intestinal hyperpermeability or “leaky gut”. And that’s where the problems begin.

Once absorbed, these “exorphins” travel to the brain, where they act as “endorphins” or natural opiates. Endorphins give us a sense of euphoria, but gluten and gliadin can also trigger an immune reaction that leads to inflammation and over time, neurodegeneration and a host of other problems. Exorphins appear to play a role in mood, behavior, autism and schizophrenia.

THE SPECTRUM OF GLUTEN REACTIONS

People respond to exposure to wheat, gluten and gliadin on a spectrum, from transient discomfort to severe symptoms. 

The worst-case scenario is Celiac disease. Celiac disease is a serious, genetic autoimmune reaction to gluten, which creates an immunologic response that damages the villi (small fingerlike projections that line the surface of the small intestine) producing malabsorption of key nutrients, diarrhea, anemia and wasting. 

Celiac disease is diagnosed by specific blood tests. Strict avoidance of all traces of the gluten containing grains, wheat, barley, and rye is the only effective treatment.

Different than celiac disease, an “allergy” to wheat triggers the immune system to generate an immediate production of IgE antibodies to bind to gluten or gliadin, which cause histamine release, hives, swelling or even anaphylactic shock. Obviously, people with a true wheat gluten allergy can no longer eat wheat.

But gluten “intolerance” or “sensitivity” is the most common reaction. Rather than an immediate allergic reaction, a delayed (IgG) antibody response may form several hours or even days later, resulting in diverse symptoms such as irritable bowels, rash, headache or joint pain, etc. 

Again, avoidance is the best medicine. So give gluten a break.

It’s smart to do this, because over time, gluten/gliadin sensitive individuals may develop more serious inflammatory reactions. New research is linking chronic exposure to gluten in sensitive individuals to systemic disorders including cognitive impairment, autoimmune conditions, hormonal imbalances, osteoporosis and more.

Why are we having trouble now, when people always ate bread?

When we humans first began cultivating wheat as a grain around 10,000 years ago, we consumed ancient varieties that were much lower in gluten and caused fewer issues than the current strains we eat now. 

Today’s wheat has been specially cultivated for bread-making to increase the levels of gluten to the point that now approximately 50% of the protein in wheat is from gluten! No wonder reactions to wheat are on the rise!

So how do you find out if you’re sensitive to wheat or dairy?

I suggest a 2-4 week elimination of wheat, barley and rye. You may find that you lose several pounds and a variety of annoying symptoms disappear as you get these common allergens out of your diet. 

Be patient, it may take a few weeks for your immune system to reduce its response to these antigens, so please be patient. 

In the next post, I’ll share how to prep a variety of gluten-free grains, including rice, quinoa, oats, amaranth, millet, buckwheat and corn.