We've all heard it at some point in our adult lives, "You might consider reducing dairy and gluten." Why are these staple foods that have been in our diet for thousands of years now viewed differently by some? What happened to the days of bread, butter, and happiness?
This article will provide an overview of how dairy and gluten have evolved over the past century, how they may affect our health, and why these once known "health" foods might be considered inflammatory for some people.
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Gluten
Gluten is a general name for the protein found in wheat, wheat berries, durum, emmer, semolina, spelt, farina, farro, graham, kamut, rye, and barley. The two main proteins in gluten are glutenin and gliadin. Gliadin is the main protein associated with most of the adverse health effects of gluten.
Gluten Sensitivity
Research estimates that 18 million Americans may have gluten sensitivity, and only 2 million have Celiac Disease. Yet if a patient reports symptoms they believe are related to gluten sensitivity, most doctors will only rule out celiac disease or wheat allergy. Based on the numbers above, that leaves over 16 million individuals who may experience gluten sensitivity without a specific diagnosis.
The science on gluten sensitivity is evolving, and we're regularly learning new information on this condition. The top two reasons we are aware of behind gluten sensitivity increasing are:
- Glyphosate
- Humans do not make the proper digestive enzymes to break down gluten proteins
Glyphosate and Gluten Sensitivity
Research published in the Journal Interdisciplinary Toxicology suggests that glyphosate, the active ingredient in the herbicide, Roundup, may be a factor in increasing celiac disease and gluten intolerance worldwide. They propose that the herbicide could weaken the tight junctions between cells in the intestine, potentially leading to inflammation and, ultimately, increased intestinal permeability. If left unaddressed, this inflammation might contribute to long-term health issues.
Protease and Gluten Sensitivity
Another issue with gluten is that humans may not completely break down the proteins in gluten. Protease is the enzyme that helps our body process proteins, but protease may not completely break down gluten. This leaves partially undigested gluten to make its way into the small intestine. Most healthy people can handle undigested gluten with no problems. But gluten can trigger an immune response or other unpleasant symptoms in others, especially those who already have inflammation in the body.
The Research Behind Gluten Sensitivity and Disease
Gluten sensitivity may cause changes in intestinal anatomy that could lead to other chronic health issues. Non-celiac gluten sensitivity is the terminology used to describe a diagnosis for individuals who do not have celiac disease or wheat allergy but have medical symptoms associated with the ingestion of gluten. These patients' symptoms can range from irritable bowel syndrome (IBS) to migraines, neuropathy, seizures, malabsorption, and skin disorders.
Molecular Mimicry and Gluten Sensitivity
The Thyroid-Gut Axis shows the link between those who have hypothyroidism and wheat sensitivity. When the intestinal barrier is weakened by chronic consumption of a highly inflammatory diet, the undigested proteins from gluten (gliadin) may pass through the gut barrier and activate the immune system. This protein structure is very similar to transglutaminase in the thyroid. In patients with thyroid disease, the immune system is already primed to attack the thyroid tissue, so additional immune stimulation and this molecular mimicry by gluten proteins might trigger the body to attack the thyroid further, potentially contributing to worsening symptoms.
There are many research articles on gluten and autoimmunity. One study on 34 women with Hashimoto's Thyroiditis observed a reduction in thyroid antibody titers after following a strict gluten-free diet for six months. Another meta-analysis study on over 28 research articles showed a positive association between psoriasis and celiac disease markers.
How to Test for Gluten Sensitivity
If you want to explore the possibility of gluten sensitivity before making dietary changes, consider looking for a specialty test that measures IgG sensitivities to wheat and gluten. Some tests will also offer IgA sensitivity testing. Both IgG and IgA are delayed hypersensitivity markers. An IgE test can help confirm an actual allergy.
Most of these tests also offer Zonulin measurements as an add-on test. Zonulin is a key biomarker for intestinal permeability (leaky gut), which may be one of the long-term effects of gluten sensitivity.
Rupa's Top Gluten Sensitivity Test
Dairy
This one might be hard to digest for a few of you (pun intended). Dairy isn't always the superfood that it's claimed to be. I know, I know, but what about calcium? It's good for our bones! I have been where you are; the reduction of dairy can be challenging for many of us. The good news is we live in a time where there are many alternative options. If calcium is your main concern, don't worry. There are plenty of foods high in calcium, including greens, beans, and some nuts.
The History on Dairy
Milk consumption started around 7,500 years ago in central Europe. Milk from animals allowed humans to thrive in conditions where nutrients were scarce, and starvation was common. The dairy on the shelves today is different from what it was even a century ago. It's mass-produced and often comes from cows that may be given hormones and antibiotics. Some people consider it an inflammatory food linked to various health concerns, including digestive disorders, heart disease, certain cancers, and diabetes.
Lactose Intolerance
Infants and children produce enzymes that break down lactose, the sugar found in breast milk and cow's milk, but many lose these enzymes as they get older. Lactose intolerance is common, affecting about 75% of the population. A systematic literature search and meta‐analysis was conducted on lactose intolerance and its effects on IBS. The results suggested that lactose intolerance may contribute to IBS and other functional bowel disorders.
Dairy and Calcium
Though dairy is marketed as an essential food for strong bones, there is more to the story. One study of more than 96,000 people found that the more milk men consumed as teenagers, the more bone fractures they experienced as adults. Another large meta-analysis published in The British Medical Journal on dairy and bone health showed that milk did not prove to reduce the risk of fractures. And the countries with the lowest milk consumption have the lowest risk of osteoporosis and fractures.
Milk's Link to Health Concerns
Milk and dairy products are significant sources of saturated fat in the American diet, which may contribute to heart disease, type 2 diabetes, Alzheimer's disease, and an increased risk of breast, ovarian, and prostate cancers.
Milk may not grow strong bones, but it does seem to influence hormone levels. Milk increases the hormone called IGF-1 or insulin-like growth factor. Research funded by the National Cancer Institute, the National Institutes of Health, and the World Cancer Research Fund, found that women who consumed 1/4 to 1/3 cup of cow's milk per day had a 30% increased chance of breast cancer. One cup per day increased the risk by 50%, and 2-3 cups were associated with an 80% increased chance of breast cancer. Regular consumption of dairy products has also been linked to prostate cancer.
How to Test for Dairy Sensitivity
If you're not convinced just yet to cut out or reduce dairy but want to see if you are sensitive or allergic, below are the top 3 tests ordered by Rupa Health Practitioners.
Rupa's Top Dairy Sensitivity/Allergy Test
Genova Diagnostics Lactose Intolerance
Summary
While not everyone is gluten or lactose intolerant, many people still react to these foods, which may cause inflammation throughout the body. Remember, it's not the gluten and dairy itself that's the culprit, but how we've cultivated them over the past century, which some believe has made them inflammatory. The risk just isn't worth the reward when it comes to our overall health. If you are interested in testing out a gluten-free dairy-free diet and need a meal plan to follow, the Whole 30, Paleo, or Pegan diets are all options that include nutrient-dense, low-inflammatory food choices.
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