Gluten-free diet to combat hay fever! Explaining its effectiveness and dietary guidelines
Every spring, hay fever causes runny noses, sneezing, and itchy eyes. It is said that about one in four Japanese people suffer from hay fever. Many people don't want to rely on medication and would like to fundamentally improve their physical condition.
One approach that has been gaining attention in recent years is the "gluten-free" approach to combating hay fever. Gluten-free refers to a diet that avoids the intake of gluten, a protein found in grains such as wheat, barley, and rye. While it originally began as a treatment for celiac disease, it has also been found to be effective in reducing the symptoms of hay fever.
In fact, there are reports of people who suffered from severe hay fever for over 10 years and saw a dramatic improvement in their symptoms after starting a gluten-free lifestyle. Why is a gluten-free diet effective for hay fever, and how should you put it into practice? This article will explain in detail the scientific evidence and specific dietary methods.
The relationship between gluten-free diets and hay fever
Gluten affects the intestinal environment
When trying to understand the relationship between gluten and hay fever, the first thing to know is its effect on the intestinal environment. Gluten is known as a protein that is difficult for humans to digest. In particular, modern wheat varieties contain more gluten than wheat of the past, and it has been found to place a significant burden on the digestive system.
Ingesting gluten stimulates the secretion of a protein called "zonulin" in the intestines. Zonulin loosens the bonds between intestinal cells, increasing the permeability of the intestinal wall. This can result in a condition known as "leaky gut syndrome."
Leaky gut is a condition in which small holes appear in the intestinal mucosa, allowing substances that should not enter the body to leak into the bloodstream. Undigested food particles, bacteria, toxins, etc. enter the bloodstream, making it easier for an inflammatory reaction to occur throughout the body. This inflammatory reaction is a factor that worsens allergic symptoms such as hay fever.
How the intestinal environment deteriorates:
・Gluten intake → Increased secretion of zonulin
・Increased permeability of the intestinal wall → Leaky gut syndrome
・Harmful substances enter the bloodstream → inflammatory response throughout the body
・Overreaction of the immune system → worsening of allergy symptoms
A healthy intestinal environment is said to be responsible for approximately 70% of the immune system. If the intestinal environment is in good condition, excessive reactions to allergens such as pollen can be suppressed. Conversely, if the intestinal environment is disturbed, the immune system becomes unbalanced, and hay fever symptoms tend to become more severe.
Gluten may boost immune response
Many studies have also shed light on the effects of gluten on the immune system. Hay fever is an allergic disease caused by the immune system overreacting to pollen that enters the body, recognizing it as a foreign substance. It has been found that gluten may further enhance this immune response.
The immune system has two important cells: "Th1 cells" and "Th2 cells." Th1 cells mainly fight pathogens such as bacteria and viruses, while Th2 cells give instructions to produce antibodies (IgE antibodies) against allergens. Under healthy conditions, a balance between these two cells is maintained, but consuming gluten can disrupt that balance.
A particular problem is the overactivation of Th2 cells. When Th2 cells become too active, they produce more IgE antibodies than necessary, which bind to mast cells. When pollen enters the body, the mast cells release large amounts of inflammatory substances such as histamine and serotonin, causing hay fever symptoms such as sneezing, runny nose, and itchy eyes.
Mechanisms and effects of immune response:
| step | Normal reaction | The effects of gluten |
|---|---|---|
| 1 | Pollen enters the body | Sensitive due to deterioration of intestinal environment |
| 2 | Recognized by immune cells | Overactivation of Th2 cells |
| 3 | Moderate antibody production | Excessive production of IgE antibodies |
| 4 | Mild defensive reaction | Strong inflammatory reaction (worsening symptoms) |
Furthermore, it has been pointed out that gluten is addictive. Similar to nicotine in cigarettes, consuming gluten causes the brain to release pleasure-inducing chemicals, creating a vicious cycle of craving more. This addictive effect can lead to unknowingly consuming excessive amounts of gluten, putting increased strain on the immune system.
Gluten-free diet to combat hay fever
The basics of a gluten-free diet
When starting a gluten-free diet, the first thing you need to understand is the basic concept. Gluten-free refers to a diet that completely avoids gluten, which is found in grains such as wheat, barley, and rye. However, it is not necessary to avoid all grains, and gluten-free grains can be actively used.
The main foods that contain gluten are bread, pasta, udon, ramen, pizza, cookies, cake, etc. These foods are deeply rooted in the Japanese diet, so it may seem difficult at first. However, once you know the alternative ingredients and cooking methods, it becomes easier than you might think.
Basic principles of a gluten-free diet:
Completely avoid wheat, barley, and rye
・Rice, buckwheat, corn, millet, etc. are actively used
・Always check the ingredients label on processed foods
・Be careful with seasonings (soy sauce, miso, etc.)
・Check in advance or bring your own when eating out
One thing you need to be particularly careful about is that wheat is used in foods that at first glance seem unrelated to gluten. For example, most soy sauces contain wheat, and curry roux, stew bases, and dressings also contain wheat flour. Getting into the habit of carefully checking ingredient labels is the first step to living a gluten-free lifestyle.
Also, when starting a gluten-free diet, it's recommended to gradually reduce your intake rather than completely eliminating it all at once. Start by replacing bread with rice for breakfast, or by not eating wheat products one or two days a week, and do so within a reasonable range. Gradually increasing the proportion of gluten-free food you eat while observing any changes in your physical condition will make it easier to continue.
Choosing ingredients for a gluten-free diet
The key to a successful gluten-free lifestyle is choosing the right ingredients. There are many delicious foods that maintain a balanced nutritional profile while avoiding wheat products. Here, we will explain in detail how to choose gluten-free ingredients and which ingredients are particularly recommended.
First, we will introduce gluten-free grains that can be used as staple foods. The most familiar to Japanese people is, of course, rice. Not only white rice, but also brown rice and mixed grain rice are highly nutritious and recommended.
A list of gluten-free grains and ingredients:
・Rice (white rice, brown rice, glutinous rice)
・Soba noodles (100% buckwheat noodles only)
・Corn
・Miscellaneous grains such as millet, foxtail millet, and barnyard millet
・Potatoes, sweet potatoes
・Tapioca ・Beans (soybeans, adzuki beans, chickpeas, etc.)
Vegetables, fruits, meat, fish, eggs, etc. are generally gluten-free, so by focusing your diet on these foods, you can naturally reduce your gluten intake. However, you need to be careful with processed and pre-cooked foods. Gluten can be found in unexpected places, such as breadcrumbs in hamburgers and wheat flour in fried chicken.
Choosing the right seasonings is also an important point. Regular soy sauce contains wheat, but wheat-free soy sauce has recently become available. Some types of miso also contain barley, so it's a good idea to check the ingredients and choose rice miso or soybean miso.
Gluten-free foods made with rice flour are recommended
Rice flour is one of the most reliable options for a gluten-free lifestyle. It can be used in a wide variety of ways as a substitute for wheat flour, making bread, cakes, cookies, and more. With the recent improvement in milling technology, there has been an increase in the number of fine-grained, easy-to-use rice flours.
Rice flour has the advantage of absorbing less oil than wheat flour, which makes fried foods crispier. When tempura or fried chicken is made with rice flour, the crispy texture lasts longer and it is less likely to cause stomach upset. Rice flour also contains a balanced amount of amino acids, making it highly nutritious.
Typical dishes and sweets made with rice flour:
・Rice flour bread (characterized by its chewy texture)
・Rice flour pancakes (light and fluffy)
・Rice flour cookies (crispy texture)
・Fried rice flour chicken (crispy and juicy)
・Rice flour okonomiyaki (chewy texture)
・Rice flour stew (perfect for thickening)
The number of gluten-free products on the market is increasing, and it is now easier to find pasta, udon, and ramen made with rice flour. However, the price is often higher than wheat products, so it is more economical to buy rice flour yourself and cook with it. Rice flour also has a long shelf life, and can be used for a long time if stored in an airtight container in a cool, dark place.
Also practice casein-free diet
If your hay fever symptoms do not improve even after going gluten-free, we recommend also going casein-free. Casein is a protein found in dairy products, and "alpha-casein," which is particularly abundant in milk, is known to be difficult to digest. Like gluten, casein can also worsen the intestinal environment.
A casein-free diet is one that avoids dairy products such as milk, cheese, yogurt, and butter. Consuming gluten and dairy products at the same time can put even greater strain on the intestines. In fact, there are many reports of significant improvements in allergy symptoms when combined with a gluten-free and casein-free diet.
Casein-free alternatives:
・Soy milk, almond milk, oat milk
・Coconut yogurt
・Vegetable butter, olive oil
・Cheese-like foods made with tofu
・Nuts (calcium supplement)
If you are concerned about calcium deficiency, you can get it from komatsuna, bok choy, hijiki seaweed, small fish, etc. Also, taking vitamin D together can increase calcium absorption. You can replenish your vitamin D by sunbathing and eating mushrooms.
Gluten-free recipes
In order to continue living a gluten-free lifestyle happily, it's important to expand your repertoire of delicious recipes. Here we introduce some easy-to-make, satisfying gluten-free recipes. All of them can be made with common ingredients, so please give them a try.
First, we recommend rice flour pancakes for breakfast. Simply mix 150g of rice flour, two eggs, 200ml of soy milk, one teaspoon of baking powder, and two tablespoons of sugar together and fry in a frying pan. They have a lighter texture than wheat flour pancakes and are less likely to upset your stomach.
For lunch, we recommend rice flour okonomiyaki. Mix 100g of rice flour, 150ml of water, one egg, cabbage, pork, and other ingredients, and bake. The resulting okonomiyaki has a chewier texture than okonomiyaki made with wheat flour, and it also keeps you full longer.
Easy gluten-free recipes:
| Dish name | Main ingredients | Cooking time | Features |
|---|---|---|---|
| Deep fried rice flour | Chicken, rice flour, soy sauce (wheat-free) | 20 minutes | Crispy and juicy |
| Rice noodle pho | Rice noodles, chicken broth, vegetables | 15 minutes | Light and healthy |
| Buckwheat galette | Buckwheat flour, eggs, ham, cheese | 25 minutes | Full of nutrition |
| Rice flour muffins | Rice flour, eggs, olive oil | half an hour | Perfect for a snack |
For the main course of dinner, you can also make a stew thickened with rice flour. Fry potatoes, carrots, onions, and chicken, add water, and thicken with rice flour. You can make a rich stew without using a wheat flour roux.
For a snack, we recommend rice flour cookies. Mix 200g of rice flour, 100g of butter, 80g of sugar, and one egg, then bake in a 180°C oven for 15 minutes. They have a crispy texture and are just as delicious as wheat flour cookies.
Other benefits of going gluten-free
Diet effect
Many people who go gluten-free experience weight loss. However, this is not due to the gluten-free diet itself directly having a weight loss effect. The addictive properties of gluten are eliminated, which ultimately helps prevent overeating.
Gluten has the effect of stimulating the secretion of endorphins, which are pleasure-inducing chemicals, in the brain. Have you ever experienced feeling happy after eating bread or pasta and wanting to eat more? This is the addictive nature of gluten, which can lead to overeating without you even realizing it.
Mechanism of the effect of gluten-free diet:
Gluten becomes less addictive and appetite normalizes
- Prevents sudden rises in blood sugar levels
-Feeling fuller for longer
Decreased desire to snack
・Improved intestinal environment improves metabolism
Additionally, gluten-free foods are generally rich in dietary fiber and keep you full for a long time. Meals centered around rice, grains, and vegetables are digested slowly, so you don't feel hungry as much. As a result, your total daily calorie intake naturally decreases, leading to healthy weight management.
In fact, many people who have been gluten-free for three months have reported losing 2-5 kg. Many people have reported that their belly fat has disappeared. This is partly due to an improvement in the intestinal environment, which reduces gas and constipation.
Improves rough skin and atopic dermatitis
One of the benefits of going gluten-free that has particularly attracted attention is its positive effect on the skin. Many cases have been reported in which skin problems such as acne, pimples, and atopic dermatitis have improved by going gluten-free. This is because the intestinal environment and skin health are closely related.
As the saying goes, "the skin is a mirror of the internal organs," and a deterioration in the intestinal environment is directly reflected in the skin. When gluten causes leaky gut syndrome, toxins that should normally be excreted enter the bloodstream. These toxins are ultimately expelled through the skin, causing rough skin.
Skin trouble improvement process:
・Removal of gluten →Improvement of intestinal environment
・Repairing leaky gut → Preventing toxins from entering
・Reduction of inflammatory response → Improved redness and swelling of the skin
・Normalizing metabolism → Promoting skin turnover ・Improved nutrient absorption → Improved nutritional supply to the skin
In particular, the improvement of atopic dermatitis can be remarkable when going gluten-free. There are cases where people who had suffered from back acne for over 20 years improved simply by avoiding wheat. There are also many reports of people who have been able to reduce the amount of steroid medication they use by easing symptoms such as itching, redness, and dryness.
However, it is important to understand that it takes time for your skin to improve. Skin turnover takes about 28 days, so you should continue for at least a month to see the results. After three months of use, many people will notice a change in their skin quality.
Beauty effects
Gluten-free diets are also attracting attention for their comprehensive beauty benefits. Not only do they improve your diet and skin quality, but they also affect the overall beauty of your body, such as shiny hair, strong nails, and a good complexion. This is largely due to the fact that an improved intestinal environment increases the efficiency of nutrient absorption.
When your intestinal environment is in good condition, nutrients essential for beauty, such as vitamins and minerals, can be absorbed efficiently. In particular, B vitamins, vitamin C, zinc, and iron are essential nutrients for beautiful skin and hair. A gluten-free diet ensures that these nutrients are adequately absorbed into the body.
Specific examples of the beauty benefits of gluten-free diets:
Removes dullness from the skin and makes it clearer
・Gives hair body and shine
- Makes nails stronger and less likely to break
・Relieves swelling and clears the face line
-Less fatigue and a brighter look
Additionally, when you go gluten-free, you naturally tend to eat more vegetables and fruits. The antioxidants contained in these foods have anti-aging effects and help maintain a youthful appearance. By improving your health from the inside out, your outer beauty will naturally improve as well.
Furthermore, improving the quality of sleep also leads to beauty benefits. Gluten disrupts the intestinal environment, which also affects the secretion of melatonin, the sleep hormone. When you get deep sleep by going gluten-free, the secretion of growth hormone is promoted, which stimulates skin repair and regeneration.
Improves constipation
One of the benefits of going gluten-free is that many people experience improvement in constipation. There have been numerous reports of people who suffered from chronic constipation finding regular bowel movements simply by cutting out gluten. This is related to the fact that gluten has the effect of slowing down intestinal movement.
Gluten is a protein that is difficult to digest and tends to remain in the intestines for a long time. Undigested gluten ferments in the intestines and produces gas. This gas causes the intestines to expand and interferes with intestinal peristalsis, leading to constipation.
Mechanism and effects of improving constipation:
| Improvement Stage | Estimated period | A change you can feel |
|---|---|---|
| initial | 1-2 weeks | Reduces abdominal bloating |
| middle period | 2 to 4 weeks | Increased frequency of bowel movements |
| Late period | 1-2 months | For comfortable bowel movements every day |
| stable period | After 3 months | Stabilizing the intestinal environment |
When you go gluten-free, you will instead eat more rice, vegetables, and beans. These foods are rich in dietary fiber, which helps stimulate bowel movements. In particular, consuming a balanced amount of insoluble and soluble dietary fiber will help you achieve ideal bowel movements.
In addition, when the intestinal environment is improved, the number of good bacteria increases and the number of bad bacteria decreases. Good bacteria produce short-chain fatty acids and promote intestinal peristalsis. As a result, your natural bowel movement rhythm will be regulated without relying on medication.
Important points to note when practicing gluten-free diets
Nutritional balance may be off
The most important thing to be aware of when going gluten-free is nutritional imbalance. Wheat products contain important nutrients such as dietary fiber, B vitamins, iron, and folic acid. Simply removing these can lead to nutritional deficiencies.
Particular attention should be paid to a lack of dietary fiber. Whole wheat bread and noodles are important sources of dietary fiber. A lack of dietary fiber is known to not only cause constipation but also increase the risk of heart disease and stroke.
Gluten-free nutrients that are often lacking and alternative ingredients:
・Dietary fiber → brown rice, grains, vegetables, mushrooms, seaweed
・B vitamins → pork, soybeans, nuts
・Iron → lean meat, spinach, komatsuna, hijiki
・Folic acid → Green and yellow vegetables, natto, avocado
・Calcium → small fish, tofu, green and yellow vegetables
Additionally, some commercially available gluten-free products contain a lot of sugar and fat to enhance the taste and texture. Consuming these in excess can actually be harmful to your health. It is important to choose natural ingredients as much as possible and keep processed foods to a minimum.
Before starting a gluten-free diet, we recommend consulting a registered dietitian or doctor. Growing children, pregnant women, and the elderly are particularly at high risk of nutritional deficiencies, so it is important to follow a diet under the guidance of a specialist. Don't forget to have regular blood tests to check your nutritional status.
Limited gluten-free food options
A major challenge in living a gluten-free lifestyle in Japan is the limited food options. Compared to Europe and the United States, Japan's gluten-free market is still in its infancy. There are few gluten-free foods that can be easily purchased at supermarkets or convenience stores, and they are often quite expensive.
Options when eating out are also limited, with only a few restaurants offering gluten-free menus. In particular, there are almost no options at ramen shops, udon shops, pasta specialty restaurants, etc. Even at izakayas and family restaurants, caution is needed as many fried and grilled dishes contain wheat flour.
Tips and tricks for a gluten-free lifestyle:
・Try to have a diet that focuses on cooking at home
・Use gluten-free specialty stores and online stores ・Enquire beforehand when eating out
Carry gluten-free food for emergencies
・Increase your cooking repertoire
There is also the issue of price. Rice flour bread is often 1.5 to 2 times the price of wheat bread, and gluten-free pasta is often 2 to 3 times the price of regular pasta, which can be a significant financial burden. To continue this diet in the long term, it is more realistic to try to cook at home as much as possible and shift to a diet centered around rice and vegetables.
However, recently, major food manufacturers have begun to enter the gluten-free market, and the variety and availability of products are gradually improving. In addition, the number of cafes and restaurants specializing in gluten-free foods is increasing, especially in urban areas. It is expected that the number of options will continue to expand in the future.
It takes time for the effects of going gluten-free to take effect.
Even if you start going gluten-free, you won't see results immediately. It depends on your constitution and the severity of your symptoms, but it's important to understand that it generally takes anywhere from 2-3 weeks to several months to see results. The key to success is to take your time and not rush into it.
The time it takes for the effects to appear depends largely on the amount of gluten consumed up to that point and the state of the intestinal environment. The longer a person has consumed large amounts of gluten over many years, the longer it will take for gluten to be completely eliminated from the body. It also takes time for leaky gut syndrome to repair itself.
Estimated time for the effects of gluten-free diet to appear:
| Symptoms | When improvements are seen | Time for complete improvement |
|---|---|---|
| headache | 1-2 weeks | 1-2 months |
| Abdominal bloating | 3 to 7 days | 2-3 weeks |
| constipation | 1-2 weeks | 1 month |
| rough skin | 3 to 4 weeks | 2-3 months |
| Hay Fever | 1-2 months | 3 to 6 months |
Interestingly, the benefits of going gluten-free are often only felt when you start consuming gluten again. After about three weeks of abstaining from gluten, eating bread or pasta for the first time in a while can cause symptoms such as headaches, stomach aches, and fatigue. Many people report that this is when they realize how much better they've been feeling.
The key to seeing results is not to strive for perfection. Aiming for 100% gluten-free from the start can cause stress and make it difficult to continue. We recommend starting with an 80% goal and gradually increasing the percentage.
Introducing Komeko's Palette's gluten-free menu
Gluten-free rice flour bread
Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .
Gluten-free rice flour bagels
Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .
Gluten-free rice flour dumplings
Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.
Gluten-free rice flour dumplings
Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.
This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.
summary
We've explained in detail the relationship between gluten-free and hay fever, from the scientific evidence to practical methods. We hope you understand that gluten can worsen the symptoms of hay fever by worsening the intestinal environment and disrupting the balance of the immune system. In fact, many people have reported that their hay fever symptoms have been alleviated by going gluten-free.
Going gluten-free not only helps combat hay fever, but can also bring about a variety of other health benefits, such as weight loss, improved skin quality, and relief from constipation. However, it's important to remember that there are also some things to be aware of, such as nutritional imbalances and restrictions on food choices. It's important to go at your own pace and within your limits.
If you suffer from hay fever, why not try going gluten-free for a trial period of 2-3 weeks? Start by doing what you can, such as replacing wheat products with rice flour or replacing bread with cooked rice for breakfast. Listening to your body and finding a diet that suits you is sure to be the first step towards good health.
