Improve inflammation with gluten-free diet! Explaining the relationship with physical ailments
What is gluten?
Definition and characteristics of gluten
Gluten is a type of protein found in grains such as wheat, barley, and rye . When water is added to flour and kneaded, the gliadin and glutenin that make up gluten combine to form a network structure that gives it a unique stickiness and chewy texture.
The viscoelasticity of gluten plays an important role in creating the texture and delicious taste of bread, pasta, noodles, etc. However, gluten is known to potentially cause health problems for some people. In people with gluten-related diseases such as celiac disease, wheat allergy, and non-celiac gluten intolerance, consuming gluten can cause digestive symptoms and general discomfort.
Foods high in gluten
Gluten is found in many foods, mainly those made from wheat. Typical examples include the following foods:
[ Examples of foods that contain a lot of gluten:
- bread
- Pasta
- Noodles such as udon, soba, and ramen
- Pizza - Western sweets such as cakes and cookies
- Fried foods made with flour, such as fried chicken and other fries
- Dishes that use flour in roux or sauce
Gluten can also be found in surprising places in processed foods. When you look at the ingredient labels, you'll often see wheat flour and wheat protein in processed meats like sausages and ham, dairy products like ice cream and yogurt, canned and retort foods, and seasonings. When trying to follow a gluten-free diet, you should be careful when choosing these foods.
Recommended gluten intake
So, how much gluten do we ingest on a daily basis? The average gluten intake for Japanese people is estimated to be 5-10g per day . This is equivalent to one or two slices of bread, or one serving of udon noodles or pasta. However, there is a large degree of individual variation, and it seems that those who frequently eat wheat products can consume more than 20g of gluten.
On the other hand, in the treatment of gluten-related diseases, the goal is to reduce gluten intake to less than 10 mg per day. To achieve this level, it is necessary to completely eliminate foods containing gluten. If you are restricting gluten for health reasons, it is important to choose appropriate substitute foods under the guidance of a specialist and maintain a balanced diet .
The mechanism by which gluten causes inflammation
Effects on the intestinal environment
One of the mechanisms by which gluten causes inflammation is its effect on the intestinal environment . When gluten is ingested, an immune response to gluten occurs in the digestive tract, increasing the production of inflammatory cytokines . This weakens the intestinal mucosal barrier function, making it easier for harmful substances and bacteria to enter.
Gluten also affects the balance of the intestinal flora. It is known that a diet high in gluten reduces beneficial bacteria such as bifidobacteria and lactic acid bacteria, while increasing bacteria that promote inflammation . It is believed that this disruption of the intestinal environment leads not only to local inflammation, but also to a chronic state of inflammation throughout the body.
Leaky Gut Syndrome and Systemic Inflammation
The weakening of the intestinal mucosal barrier function due to gluten is also known as "leaky gut syndrome."Leaky gut refers to a condition in which gaps form in the intestinal mucosa, allowing substances that should not normally pass through to leak into the bloodstream .
When gluten intake increases intestinal permeability, food-borne antigens, bacteria, and toxins enter the body and stimulate the immune system. This increases the production of inflammatory cytokines throughout the body, creating a chronic, low-level state of inflammation . This systemic inflammation has been suggested to be the cause of various health problems, including obesity, insulin resistance, and arteriosclerosis.
Association with autoimmune diseases
Gluten may also be involved in the onset and exacerbation of certain autoimmune diseases. A typical example is celiac disease, a disease in which the mucous membrane of the small intestine is damaged by an autoimmune reaction to gluten , and is thought to affect approximately 1% of the population in Europe and the United States. Some research also suggests that gluten may trigger autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, and thyroiditis.
It is speculated that gluten-induced disruption of intestinal immunity promotes the production of autoantibodies and the activation of autoreactive T cells, thereby facilitating the autoimmune process . However, because the development of autoimmune diseases involves multiple causes, including genetic and environmental factors, further research is needed into the effects of gluten. The inflammation and autoimmune problems triggered by gluten are not just gluten-related diseases, but are also underlying many health issues in modern society.
Gluten-free diet improves inflammation
Symptom improvement in celiac disease patients
The anti-inflammatory effects of a gluten-free diet are most pronounced in patients with celiac disease , a disease in which the mucous membrane of the small intestine is damaged by an autoimmune reaction to gluten, and the only treatment for this disease is to avoid consuming gluten.
When celiac disease patients start a gluten-free diet, inflammation in the small intestine improves quickly and damage to the mucosa heals , resulting in relief of digestive symptoms such as diarrhea, abdominal pain, and weight loss due to malabsorption, and a reduced risk of complications such as anemia and osteoporosis.
It has also been confirmed that a gluten-free diet reduces the levels of autoantibodies such as anti-tTG antibodies , indicating that autoimmune activity is suppressed. The effects of a gluten-free diet on celiac disease are extremely significant from the perspectives of inflammation and autoimmunity.
Effectiveness in non-celiac gluten intolerance
Although not as severe as celiac disease, some people have a gluten sensitivity, which can cause a variety of symptoms, including abdominal discomfort, fatigue, headaches, and joint pain, when they eat gluten.
It has been reported that these symptoms improve when people adopt a gluten-free diet. The mechanism behind the onset of non-celiac gluten intolerance has not yet been fully elucidated, but it has been suggested that gluten-induced disruption of intestinal immunity and inflammation may be involved . In fact, it has been confirmed that a gluten-free diet reduces the levels of inflammatory cytokines in patients with non-celiac gluten intolerance. From this, it is speculated that a gluten-free diet suppresses non-specific inflammatory responses, leading to improvements in systemic symptoms.
Impact on autoimmune diseases such as rheumatoid arthritis
The anti-inflammatory effect of a gluten-free diet may also be applicable to the management of autoimmune diseases such as rheumatoid arthritis. Rheumatoid arthritis is an autoimmune disease that primarily targets the synovial membrane of joints, and it has been suggested that intestinal inflammation and increased permeability are involved in the pathogenesis of the disease .
Research has shown that when rheumatoid arthritis patients were introduced to a gluten-free diet, a significant improvement in the DAS28 score, an indicator of disease activity, was observed . Patients also report that a gluten-free diet reduces joint pain and morning stiffness, improving their quality of life . Similar effects may be expected in other autoimmune diseases, such as multiple sclerosis and psoriatic arthritis.
However, there is currently limited evidence regarding the effectiveness of a gluten-free diet for autoimmune diseases. Further high-quality clinical studies are needed to verify whether a gluten-free diet can become a new adjunctive therapy for autoimmune diseases.
How to Choose Gluten-Free Foods
How to spot gluten-free labels
Choosing the right foods is essential when practicing a gluten-free diet. Looking around the shelves of supermarkets and convenience stores, you can now see labels such as "gluten-free" and "wheat-free." However, these labeling practices are not strictly regulated by law, and standards vary from manufacturer to manufacturer . To ensure you are choosing gluten-free foods, pay attention to the following points.
- Check the ingredients list for wheat, barley, rye, oats and spelt
- Check to see if the word "gluten" is in the ingredients list
- Check for labels such as "malt" or "malt extract."
- Check for "Allergen: Wheat"
- Check whether the product has a "gluten-free certification mark" issued by an overseas certification body.
Checking the ingredients thoroughly is the first step to avoiding gluten contamination . Also, gluten-free certified foods can be chosen with even more peace of mind.
Recommendation for a diet centered on natural foods
When choosing gluten-free foods, it is important to aim for a diet centered on natural foods rather than processed foods. By skillfully combining ingredients that naturally do not contain gluten, such as meat, fish, eggs, dairy products, vegetables, fruits, beans, and nuts, you can achieve a balanced nutritional intake .
You can also ensure you get enough carbohydrates from grains by using whole grains (rice, quinoa, amaranth, buckwheat, etc.) and tubers (sweet potato, potato, etc.). Relying too much on processed foods not only increases the risk of gluten contamination, but also increases your intake of additives. A diet centered on whole foods is not only gluten-free, but also leads to healthier and more sustainable eating habits.
Things to note when eating out
When practicing a gluten-free diet, one of the biggest challenges is what to do when eating out. Many restaurant and cafe menus use ingredients that contain gluten, so there is a risk of unknowingly consuming it . When enjoying a meal out, be sure to pay attention to the following points.
- Check with staff about ingredients and cooking methods of menu items
- Ask if there are gluten-free options on the menu
- Tell them you have a wheat allergy or gluten intolerance and ask for their understanding
- Choose a single dish (steak, salad, grilled fish, etc.)
- Avoid battered foods such as tempura and fried chicken
- Sauces and dressings are served separately
- Ask about the possibility of contamination (contamination due to shared cooking utensils)
It is important to explain your situation clearly so that the restaurant can understand and cooperate. Recently, the number of restaurants and cafes that cater to gluten-free diets has been increasing. It is a good idea to gather information in advance and find a restaurant where you can enjoy a meal without worry. Eating out is one of the joys of a healthy diet, but in order to continue going gluten-free, it is important to incorporate eating out wisely while still maintaining a diet centered on cooking at home .
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
This time, we have provided a detailed explanation of the relationship between gluten-free diets and inflammation. Gluten is a protein found in certain grains, such as wheat, barley, and rye, and is an essential component of foods such as bread, pasta, and noodles . However, it has been pointed out that gluten intake can cause a deterioration of the intestinal environment and increased intestinal permeability, potentially leading to inflammation throughout the body .
In particular, gluten-free diets are known to be effective in improving symptoms in gluten-related diseases such as celiac disease and non-celiac gluten sensitivity. A gluten-free diet is also expected to have an anti-inflammatory effect in some autoimmune diseases, including rheumatoid arthritis. However, further evidence is needed regarding the effectiveness of a gluten-free diet for autoimmune diseases.
Choosing the right foods is important when practicing a gluten-free diet. By carefully checking ingredient labels and looking for gluten-free certification marks , you can choose safer gluten-free foods. Also, by focusing on a diet centered on natural foods, you can ensure a balanced nutritional intake and develop healthy eating habits .
When eating out, it is important to communicate with the staff, clearly explain your situation, and ask for their understanding . It is also a good idea to find a restaurant or cafe that is gluten-free. The relationship between gluten and inflammation is an important topic when considering health issues in modern society.
It is important to listen to your body and find the optimal diet that suits you . Going gluten-free is not a panacea, but understanding its relationship with inflammation and incorporating it effectively can help you live a healthier life.
