Improve your back pain by going gluten-free! A thorough explanation of its relationship with wheat products

　　

What is gluten?

Definition of Gluten

Gluten is a type of protein found in wheat, barley, rye, etc. Gluten is a sticky substance formed when flour is kneaded with water, and it is responsible for giving foods such as bread and pasta their elasticity and firmness. Gluten is made up of two types of proteins, gliadin and glutenin, which combine to give it its unique properties.

Gluten-containing foods

Gluten is found primarily in the following foods:

[ Typical foods containing gluten
·bread
·pasta
·pizza
·cake
·cookie
・Noodles (udon, ramen, soba, etc.)
·serial
·Beer
·soy sauce

Many of these foods are consumed on a daily basis , making it difficult to avoid gluten. Gluten may also be found in processed foods, so it is important to check the labels carefully.

Recommended gluten intake

There are no clear standards regarding gluten intake, but people with gluten-related diseases such as celiac disease should completely eliminate gluten . On the other hand, for healthy people, consuming a moderate amount of gluten is not a problem, but excessive intake should be avoided. For Japanese people, the average daily gluten intake is said to be 5-10g. However, as there is a large degree of individual variation, it is important to adjust the amount of gluten intake according to your physical condition and symptoms.

The mechanism by which gluten causes lower back pain

What is leaky gut syndrome?

Leaky gut syndrome refers to a condition in which the intestinal mucosal barrier function is weakened, causing substances that should normally remain in the intestine to leak into the body . Gluten is known to irritate the intestinal mucosa and loosen the bonds between cells called tight junctions. As a result, intestinal permeability increases, allowing undigested food-derived proteins, bacteria, and toxins to enter the bloodstream . The entry of these foreign substances into the body is thought to trigger a systemic inflammatory response, leading to various health problems.

The relationship between deterioration of the intestinal environment and inflammation

When the intestinal environment is disrupted by leaky gut syndrome, beneficial bacteria decrease and harmful bacteria increase . This imbalance in the intestinal flora is called dysbiosis and promotes the production of inflammatory substances from the intestinal tract. Furthermore, an overreaction of the immune system to foreign substances entering the intestine leads to the persistence of a chronic, low-level state of inflammation . This systemic inflammation also affects muscles, joints, nerves, and other parts of the body, potentially causing various types of pain, including lower back pain.

Gluten-induced autoimmune diseases

Gluten is known to cause autoimmune diseases such as celiac disease . Celiac disease is a condition in which the mucous membrane of the small intestine is damaged due to an hypersensitivity reaction to gluten, and a link to lower back pain has also been suggested. Gluten has also been reported to trigger autoimmune diseases such as arthritis, thyroid disease, and multiple sclerosis. In these diseases, the immune system attacks the body's own tissues, causing inflammation and leading to various symptoms, including lower back pain. The adverse effects of gluten on the intestinal tract may lead to lower back pain through systemic inflammation.

Cases of lower back pain improvement due to gluten-free diet

Symptom improvement in celiac disease patients

Celiac disease is a digestive disorder caused by an autoimmune reaction to gluten. There have been reports that patients with this disease have experienced improvements in various symptoms, including lower back pain, by following a gluten-free diet . One US study revealed that approximately 30% of patients diagnosed with celiac disease experienced lower back pain. One year after these patients began a gluten-free diet, the prevalence of lower back pain decreased to approximately 7% . This suggests that a gluten-free diet may be effective in improving lower back pain for celiac disease patients.

Effectiveness in non-celiac gluten intolerance

Some people are sensitive to gluten without having celiac disease. Many cases have been reported in people with non-celiac gluten sensitivity (NCGS) who have experienced improvement in their lower back pain after going gluten-free . In one study, approximately 30% of patients diagnosed with NCGS complained of lower back pain. When these patients began a gluten-free diet, their lower back pain symptoms significantly improved after six weeks . Furthermore, symptoms recurred when gluten was reintroduced, suggesting a link between gluten and lower back pain.

Gluten-free diet for weight loss and back pain relief

The gluten-free diet is gaining attention not only from individuals with celiac disease and NCGS, but also from those seeking weight loss . Because gluten-containing foods are often high in calories, avoiding them naturally reduces calorie intake. This can result in weight loss and potentially improve obesity, a common cause of back pain . In fact, several cases have been reported in which a gluten-free diet has led to weight loss and relief from back pain. One woman reportedly lost 10 kg within three months of switching to a gluten-free diet and was relieved from long-standing back pain . The impact of a gluten-free diet on back pain is also noteworthy from the perspective of weight management, regardless of whether or not one has celiac disease or NCGS.

How to Choose Gluten-Free Foods

How to read gluten-free labels

When choosing gluten-free foods, it's important to check the gluten-free label on the product packaging . While there are no clear standards for gluten-free labeling in Japan, the following standards are widely used internationally. [Table] Gluten-free labeling standards: ・Gluten content of 20 mg or less per 1 kg ・No gluten-containing grains (wheat, barley, rye, etc.) are used as ingredients. However, even if a product doesn't have a gluten-free label, you can still determine its suitability by checking the ingredients list . Be sure to check that it doesn't contain any ingredients that may contain gluten, such as wheat flour, wheat protein, or malt extract.

A diet centered on whole foods

When striving for a gluten-free diet, it is recommended to focus on whole foods rather than processed foods . Natural foods such as fresh vegetables, fruits, meat, fish, eggs, and dairy products do not naturally contain gluten. Cooking at home using these ingredients will help minimize your gluten intake . It is also a good idea to actively incorporate grains (quinoa, amaranth, barnyard millet, etc.), beans, and nuts. Not only are these foods gluten-free, but they are also rich in important nutrients such as dietary fiber, minerals, and vitamins .

Things to note when eating out

When eating out, caution is advised as gluten-free options are limited. Be especially careful with noodles and wheat flour dishes such as ramen, pasta, and pizza. Also, be sure to check condiments such as soy sauce, miso, and sauces, as they may contain gluten . It's wise to research restaurants that can accommodate gluten-free needs in advance and to ask if gluten-free dishes are available when ordering. For people with celiac disease or gluten intolerance, the best option is to go to a specialized gluten-free restaurant .

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 explained in detail the relationship between gluten and lower back pain. Gluten can cause leaky gut syndrome and autoimmune diseases, which can induce a state of inflammation throughout the body and lead to lower back pain . Going gluten-free is an effective option not only for people with celiac disease or non-celiac gluten intolerance, but also for those who suffer from lower back pain.

However, because a gluten-free diet carries the risk of upsetting nutritional balance , it is important to follow it under the guidance of a specialist. It is also important to pay attention to how to choose gluten-free foods and what to be careful of when eating out, and to avoid gluten in the appropriate way . Because there are many causes of lower back pain, going gluten-free alone will not solve everything, but it can be said that approaching lower back pain from a dietary perspective is very meaningful.