Thanksgiving is a time for indulgence, but it’s also an opportunity to rethink our approach to food, especially with the knowledge of how gluten can affect our bodies. From stuffing and rolls to pies and gravies, gluten finds its way into almost every dish. This holiday season, consider exploring gluten-free alternatives that still deliver on flavor and tradition.
For many, reducing or eliminating gluten can lead to noticeable improvements in energy, mood, bloating, digestion, and overall vitality. While not everyone has celiac disease or a diagnosed gluten sensitivity, the widespread gut dysbiosis and inflammation linked to gluten suggest that many could benefit from a trial period without it.
By understanding the science behind gluten and its effects on the body and brain, you can make informed choices about what you eat. This Thanksgiving, let’s celebrate with foods that nourish not only our bodies but also our minds.
Gluten is a group of proteins found in wheat, barley, and rye. It acts as a binder, giving baked goods their elasticity and chewiness. These proteins—gliadin and glutenin—are responsible for the texture that makes bread rise and gives pasta its structure. While gluten is a dietary staple in many cultures, its effects on the body, particularly on the gut and brain, have raised concerns in the scientific and medical communities.
Gluten becomes problematic when our digestive system struggles to break it down completely. During digestion, gluten proteins are broken into smaller peptides, including a component called gliadorphin (or gliamorphin). Gliadorphin behaves like an opioid peptide, which means it can cross the blood-brain barrier and bind to opioid receptors in the brain. This can interfere with normal brain function, potentially contributing to symptoms like brain fog, depression, and anxiety.
Dr. Alessio Fasano’s Groundbreaking Research
Dr. Alessio Fasano, a leading expert in gluten-related disorders, has revealed alarming insights into how the body perceives gluten. According to his research, gluten is not recognized as a food by the immune system. Instead, it is treated as a harmful invader, akin to a virus. This misidentification can activate an immune response, triggering widespread inflammation.
A pivotal aspect of Dr. Fasano’s work is the discovery of zonulin, a protein that regulates intestinal permeability. Gluten consumption prompts the release of zonulin, loosening the tight junctions between intestinal cells and increasing gut permeability—a condition commonly referred to as “leaky gut.” This allows gluten peptides and other substances to enter the bloodstream, where they can provoke an immune response. Dr. Fasano’s findings underscore why gluten can be so damaging to gut health and why its effects often extend to other systems in the body, including the brain.
Gut Health and Gluten Digestion
A healthy gut produces enzymes like dipeptidyl peptidase IV (DPP-4), which are critical for breaking down gluten. However, due to the prevalence of compromised gut health—stemming from factors like poor diet, stress, antibiotic use, and environmental toxins—most of us have reduced levels of DPP-4. This leaves gluten only partially digested, leading to an inflammatory response in the gut and beyond.
For individuals with leaky gut syndrome, gluten proteins can escape into the bloodstream, triggering the immune system to attack these foreign particles. This not only leads to gastrointestinal symptoms but also systemic inflammation that affects the brain, skin, joints, and more.
Gluten and Neurological Health
Emerging research highlights a strong connection between gluten consumption and neurological conditions. Studies show that gluten can contribute to:
- Depression and Anxiety: The inflammation caused by gluten can disrupt the gut-brain axis, leading to altered serotonin production and heightened stress responses.
- Obsessive-Compulsive Disorder (OCD): Some evidence suggests gluten sensitivity can exacerbate OCD symptoms, potentially due to immune-mediated effects on the brain.
- Suicidal Thoughts: Gluten’s impact on mood and brain chemistry, particularly in those with pre-existing gluten sensitivities or celiac disease, may heighten feelings of despair.
- Brain Fog: The opioid-like effect of gliadorphins can interfere with focus and clarity, leaving individuals feeling mentally sluggish after consuming gluten.
I do hope everyone has a gluten-free thanksgiving! I am thankful for this year and each and every client that has walked through my life this year. I am grateful for learning from you all!