Does Gluten Cause Selenium Deficiency

Gluten Sensitivity, Celiac Disease, and Selenium Deficiency 

Does gluten cause selenium deficiency?  Should those with a celiac diagnosis be concerned with supplementing selenium in their diet? The simple answer is yes, but before we dive into the connection between gluten sensitivity and selenium deficiency, let’s take a look at why selenium is such an important and essential trace mineral necessary for the health and well being of your body.

Key Roles of Selenium

Selenium is a key player in your body’s antioxidant defense system, which protects your body from inflammation and cellular damage that would otherwise lead to dysfunction and disease.

For example, selenium acts as a co-factor for enzymes that neutralize free radicals, such as glutathione peroxidase. Selenium-dependent enzymes also help recycle the potent antioxidants vitamins C & E.

Selenium-based enzymes play an important role in thyroid function. For example, they help convert a less active form of thyroid hormone (T4) into a more active form (T3).

Your immune system also benefits from selenium. Its role as an antioxidant helps protect your immune system. In cancer research, selenium has been shown to have immune-enhancing effects. It’s also been shown to help prevent harmless virus infections from becoming harmful. For example, evidence shows it may help prevent HIV from progressing to AIDS.

Selenium is also involved in cell growth, repair, and death. Plus, testosterone production and healthy sperm development rely on selenium. 

Symptoms & Diseases Linked to Selenium Deficiency

Selenium is a trace mineral. It’s only needed in small amounts. And even though selenium is abundantly found in our environment, deficiencies are a problem these days. It may be that our soil contains less selenium than it used to due to factory farming practices. But it’s also because our Western diet is highly processed and lacks many essential nutrients.

Symptoms of selenium deficiency are often related to the functions it plays. For example, hair loss is a symptom of selenium deficiency. And it’s also a symptom of thyroid disease. Other symptoms include:

• Fatigue
• Depression
• Brain fog
• Muscle weakness
• Frequent illness/infections

Selenium deficiencies are also associated with serious degenerative diseases. And in many cases, evidence points to a loss of antioxidant activity.

For example, selenium-containing antioxidant enzymes prevent the oxidation of fats in your body, which helps prevent inflammation and the build-up of plaques in your arteries. Thus, evidence suggests a selenium deficiency could lead to heart disease.

Other diseases associated with a selenium deficiency include:

• Congestive cardiomyopathy (e.g., Keshan disease)
• Cancer (e.g., prostate, liver, and breast)
• Thyroid disease
• Neurological disorders (e.g., Alzheimer’s disease)
• Mood disorders
• Bone and joint disorders (e.g., Keshin-beck disease)
• Infertility
• Inflammatory bowel diseases

How Gluten Contributes to Selenium Deficiency

Anything that interferes with your body’s ability to digest and absorb selenium will increase your risk of a deficiency. And that’s exactly what gluten does for those with gluten sensitivity. It irritates and inflames the lining of your small intestine, which is responsible for digestion and nutrient absorption. Thus, selenium deficiency is common among those with celiac disease.

An untreated case of gluten sensitivity is also a form of physical stress, which may increase your body’s demand for selenium.

In this study, concentrations of selenium were significantly lower in patients with celiac disease than those without. Even when following a gluten-free diet.

However, it’s also worth noting that a selenium deficiency could contribute to the development of gastrointestinal disorders like celiac disease. Because certain selenium-containing enzymes help protect the lining of the digestive tract from damage and inflammation. This means a selenium deficiency caused by celiac disease can further complicate things.

Thyroid disease is also strongly associated with celiac disease. This meta-analysis found that the prevalence of thyroid disease is more than 3 times higher among those with celiac disease than those without. And evidence suggests a selenium deficiency may be involved in some cases. Because it affects thyroid hormone activity and weakens your defenses against thyroid tissue damage.

So it’s not surprising that a gluten-free diet has been shown to be an effective adjunctive treatment for those with autoimmune thyroid disease, such as Hashimoto’s.

Should Those With Celiac Disease Supplement With Selenium?

To answer this question, it is important to get with your doctor or health care provider to have your selenium levels tested.  Supplementation may be necessary to break the Gluten-Selenium Deficiency Trap.  Generally speaking, 200-400 mcg of selenium/day is safe for adults, but it is always recommended to work with your health provider to monitor your levels if you are supplementing for long periods of time.  The symptoms of too much selenium are:

• Hair Loss
• Hair and nail brittleness
• GI discomfort
• Skin rash
• Garlic Breath
• Fatigue
• Irritability
• Neurological disorders

Best Food Sources of Selenium

Selenium isn’t hard to get from food. And some foods, such as Brazil nuts, are packed with selenium. In fact, one brazil nut contains more than 100% of the recommended daily intake. However, your body doesn’t absorb all of it.

Other great choices include:

• Shrimp
• Sardines
• Salmon
• Cod
• Swiss Chard
• Mushrooms
• Asparagus
• Turkey
• Chicken
• Beef
• Eggs
• Sunflower seeds
• Seaweed

Don’t worry about overdoing it with food (unless you’re eating an abundance of Brazil nuts every day). But I do caution when supplementing. I always recommend working with a licensed healthcare professional to test your selenium levels and determine an appropriate dosage. Because too much selenium isn’t good either.

It’s also interesting to note that some studies report that gluten-free diets may not provide enough selenium. But this is misleading. Because what they’re testing is the selenium content in gluten-free processed foods that many people turn to. And yes, it is true that gluten-free processed foods don’t contain more selenium than their gluten-filled counterparts.

However, if you trade-in your gluten-free processed foods for naturally gluten-free whole foods, like the ones I’ve listed above, you’ll get plenty of selenium.

So if you’re interested in adding more selenium to your diet, below are a few delicious gluten-free recipes to get started with:

• Turkey Meatloaf
• Speedy Salmon Cakes
• Warrior Meatballs
• Coconut Shrimp
• Poached Cod with Mango Salsa

Gluten & Selenium Deficiency

Can gluten cause selenium deficiency?  Most definitely.  Those with gluten sensitivity and celiac disease definitely need to be aware that gluten induced damage can lead to nutritional deficiencies.  Selenium plays multiple essential roles in human health.  Make sure you ask your doctor to check your nutritional status on a regular basis to ensure you are getting enough selenium.

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Gluten free panettone and vegan panettone

Free from panettoni have begun to hit the shelves! Here is a round-up of those I’ve found so far in the main supermarkets and habitual ‘free from’ panettone outlets, though it seems to be slimmer pickings than usual. There are...
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What is free from food?

I’ve been wondering for some time whether food industry and consumers need a clear definition of what ‘free from food’ actually is.  Increasingly, allergy and coeliac consumers are finding products in supermarket sections or aisles signposted ‘free from’ which they...
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The post What is free from food? first appeared on Allergy Insight.

Copper Deficiency – Nutrient Deficiencies and Gluten

Gluten & Copper Deficiency

When you think of copper, you may think of pennies or plumbing pipes. But copper is also an essential nutrient that plays many important roles in your body.  Because those with gluten sensitivity and celiac disease can suffer with nutritional malabsorption, it is important to understand that the functions of copper.  Copper deficiency symptoms can mimic many of the symptoms caused by gluten. So keep reading, because if you have gone gluten free, but continue to experience health issues,  copper deficiency may be part of your problem.

Key Roles of Copper

Copper acts as a co-factor for many enzymes in your body. So without copper, these enzymes can’t do their job. And many vital reactions wouldn’t occur. For example…

Copper is needed to absorb iron and release iron from storage when it’s needed. It also helps iron bond to red blood cells to prevent anemia. And iron-bound red blood cells then carry oxygen throughout your body, which is necessary to make energy.

Copper is also a co-factor for energy-producing enzymes, which is another way in which copper is involved in producing energy. This explains why most of the copper in your body is found in tissues that have high energy demands, such as skeletal muscle and heart tissue.

Copper is needed to build collagen, the most abundant protein in your body. It’s a structural component of your skin, bone, blood vessels, and more.

Your body produces an enzyme known as superoxide dismutase (SOD). It’s a powerful antioxidant that protects your cells from damage. And copper is a co-factor of SOD, which means SOD needs copper to successfully do its job.

Other vital functions that involve copper include:

• Blood clotting
• Blood pressure control
• Formation of the myelin sheath (insulating layer surrounding nerves)
• Synthesis and activation/inactivation of chemical messengers (e.g., neurotransmitters and neuropeptides)
• Building new blood vessels
• Immunity
• Brain function and development
• Pigmentation (skin and hair)

Copper Deficiency

Copper is a trace mineral, which means it’s only needed in small amounts. Yet, deficiencies do occur. And most symptoms of deficiency are closely related to the roles copper plays.

For example, since copper helps your body absorb iron, a copper deficiency could lead to anemia. As a result, you may feel tired and weak. Fatigue may also arise because copper is needed to make ATP (a.k.a. cellular energy).

Other possible symptoms include:

• Brittle bones
• Cognitive dysfunction
• Frequent infections
• Poor balance/unsteady gait
• Pale skin
• Easy bruising
• Premature gray hair
• Loss of muscle tone
• Stunted growth
• Abnormal cholesterol 
• High blood sugar
• Poor blood clotting function (due to low blood platelets)
• Chronic low white blood cell count (neutropenia)

Copper deficiency isn’t always considered when it comes to the above symptoms. But it should be. Because if left untreated, a copper deficiency can cause serious problems. In addition to anemia, other associated conditions include:

• Neuropathy
• Myelopathy (spinal cord disorder)
• Heart disease
• Alzheimer’s disease
• Aceruloplasminemia (iron accumulation in the brain or liver)
• Prion diseases (e.g., mad cow’s disease)
• Osteoporosis
• Bone marrow dysplasia

How Gluten Contributes to Copper Deficiencies

Copper is released from your food in your stomach and small intestine. Under normal circumstances, it’s then absorbed mostly through your small intestine.

However, gluten causes digestive dysfunction and malabsorption for those with gluten sensitivity. So very little, if any, copper gets absorbed.

In this case report, a woman was being evaluated for a 5-year history of an unsteady gait as well as weight loss. Testing revealed she had brain (ataxia) and spinal cord damage (myelopathy). She also had low serum copper levels along with high anti-gluten antibodies and autoimmune antibodies. So her small intestine was biopsied and the results were consistent with celiac disease.

Her doctors concluded her myelopathy was caused by a copper deficiency. And her copper deficiency was caused by an undiagnosed case of celiac disease. The patient was put on a gluten-free diet along with supplemental copper and her condition improved significantly.

It’s important to note that this woman had no gastrointestinal symptoms. So she’s lucky her doctors screened her for celiac disease. Otherwise, she may still be suffering.

A similar case was reported with a 60-year-old man. He had no digestive distress. But there was evidence of spinal cord damage that caused poor balance, numbness in his feet, and weakness in his lower legs.

Copper was undetectable in his blood. His blood tests also revealed the presence of autoimmune antibodies. His small intestine was biopsied and celiac disease was confirmed. With a gluten-free diet and supplemental copper, his symptoms drastically improved. And there are several other case reports just like this within the scientific literature.

In this case study, severe copper deficiency was diagnosed in two infants (about 7 months old) with celiac disease. In addition to obvious signs of malnutrition, they had low white blood cell counts (neutropenia) and brittle bones. Again, a gluten-free diet along with copper supplementation led to a swift recovery. 

Finally, it’s worth noting that gluten doesn’t just cause malabsorption. In many cases, it also causes diarrhea, which further decreases your body’s ability to absorb nutrients. Plus, gluten-rich diets are filled with processed foods that lack copper.

Best Food Sources of Copper

Some excellent sources of dietary copper that are both gluten and grain free include:

• Oysters
• Salmon – here is a great salmon recipe.
• Sesame seeds
• Cashews
• Mushrooms
• Leafy greens (e.g., kale, spinach, Swiss chard)
• Asparagus 
• Summer squash
• Sunflower seeds
• Walnuts
• Pumpkin seeds
• Olives
• Sweet potato – check out this copper rich recipe.
• Broccoli
• Beets
• Cabbage – check out this copper rich, gluten free recipe featuring cabbage
• Seaweed
• Winter squash
• Papaya
• Pear
• Garlic
• Avocado

You’ll also find copper in some seafood, such as shrimp and sardines.

It’s almost impossible to overdo your copper intake with food. However, you must be careful supplementing with copper. Because too much can cause harm. So I always recommend working with a certified nutrition professional when it comes to supplementing.

And finally, if you are sensitive to gluten, supplementing with copper or eating more copper rich foods alone may not be enough. Supplementation may be necessary to support your healing process, but a strict gluten-free diet is most important. It’s what will allow your body to heal. So you can start absorbing and benefiting from copper once again.

 

 

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Should Celiacs Be Worried About Covid?

Should Celiacs or Those with Gluten Sensitivity Be More Worried About Covid?

Should celiacs be worried about Covid?  Are those with gluten sensitivity at greater risk of infection? The simple answer is no.  If you are taking care of yourself, watching your gluten free diet carefully, and following a healthy lifestyle, you should not have any greater fear about Covid than anyone else. That being said, let’s dive in to some strategies you should be implementing right now.

What’s been largely ignored by mainstream medicine and the media since the pandemic started is the importance of strengthening our immune systems. Because we know the best defense is a strong offense. Rather than hiding in your house, wearing a mask, and spraying chemical cleaners (that suppress immune function) all over the house, we should be focusing on immune-boosting strategies. So keep reading to learn effective and practical ways to strengthen your immune system, especially as we move into fall.

Spend Time Outdoors

Vitamin D is the most potent immune-boosting agent known to man. It’s needed to mount a strong immune response when your body is faced with a threat. So without vitamin D, your immune response may be weak, which could make infections more likely or more severe.

The best way to get vitamin D is from the sun. Because you have a form of cholesterol in your skin that’s converted to vitamin D when exposed to ultraviolet light.

You can get vitamin D from food. But food isn’t a rich source of vitamin D, unless you’re a fan of liver.

Now, as the seasons change, it may become more difficult to bathe in the sun in some parts of the world. And this is why vitamin D levels begin to drop in the fall, which also coincides with cold and flu season. This is why I recommend high dose vitamin D therapy this time of year (under the supervision of a licensed healthcare professional). To make sure your vitamin D levels are strong as we move into cooler and less sunny months.

However, there’s no substitute for the sun. So when you can get out in the sun, do it! Not just for vitamin D. The sun also helps your body produce melatonin.

Most people might not realize this, but melatonin is also an immune-boosting agent. Plus, it’s a powerful antioxidant. And antioxidants protect your immune system and support your ability to fight off infections.

Sleep regulation is another important function of melatonin. When you’re outside in the sun, your eyes are exposed to natural light. This sends a message to your brain helping to ensure that you melatonin levels are optimized.  Remember that healthy melatonin supports healthy sleep. 

Many people spend most of their time indoors under artificial light. Staring at artificially lit screens. But artificial light doesn’t trigger the production of melatonin.

So if you’re not outside in daylight, you’re not producing melatonin. And this is why so many people have trouble sleeping. And when you struggle with sleep, your immune system also struggles.

I recommend being outside 2 to 3 hours a day. If you’re fair-skinned, get as much direct sun as you can without burning. However, continue to spend time outdoors under a shade. You’ll still be getting sunlight in your eyes to help produce melatonin. 

If spending time outdoors during daylight hours is impossible for you, then I recommend using what’s called a happy lamp. It’s a light source that you put on your desk about 2 feet from your face. The goal is to let the light hit your eyes for at least 20 minutes first thing in the morning, which will help trigger the production of melatonin.

Another benefit of being outside is known as grounding. Touching the magnetic field of the earth with bare feet. Evidence suggests it may boost your immune system, promote sleep, reduce pain, and reduce stress. It also increases your exposure to beneficial bacteria in the dirt and soil that also support your immune system.

Recently, I talked about the “hygiene hypothesis.” The idea that these days we’re “too clean” and not exposed to enough everyday germs. This is certainly true today as we’re being told to stay inside and routinely use hand sanitizer and disinfect every surface.  For a full break down on this topic, watch this video.

This is important because everyday germs challenge our immune systems. And these daily challenges are what strengthens our immune systems. They better prepare them for more dangerous threats.

So don’t just go outside. I also recommend playing in the dirt. Start a garden. Branch out from your usual path to increase the diversity of microorganisms you come in contact with.

The last point I want to make about being outdoors is that according to the EPA, indoor air is 100 to 200 times more polluted than outdoor air. This may not be true if you live next door to a chemical factory, but in general, this is true due to the chemicals used in products to build homes. Chemicals in paint. Chemicals sprayed on carpet, furniture, and other upholstery. Chemicals from cleaning products and more.

These chemicals emit volatile organic compounds (VOCs), which can suppress your immune system. In many cases, these chemicals can’t escape from your home. So they just recirculate and present a constant burden.

You can use a HEPA filtration system to help pull VOCs out of your indoor air. And I do recommend this. I also recommend opening your front and back doors or windows when the weather permits to allow the flow of fresh air to pull VOCs outside. But being outside in the fresh air for a couple hours a day is always best.

Maximize Your Sleep

I just discussed the benefits of sunlight. How it’s needed for your body to produce melatonin, which induces sleep. So now I want to discuss why sleep is important when it comes to your immune system.

Sleep modulates stress. More specifically, sleep resets your stress hormones.

Hormonal balance is essential for optimal health. Your hormone levels fluctuate at different times of the month as well as during the day. And a balance exists between melatonin and your stress hormone cortisol.

Under normal circumstances, melatonin begins to be released shortly after dark. Your levels peak around midnight. And as you’re sleeping, they begin to decrease so you’ll eventually wake-up.

On the other hand, your cortisol levels should be low after dark. They then begin to rise early in the morning to assist with waking up. And they peak around 8:30 AM.

These hormonal changes are designed to help you fall asleep easily, sleep soundly, and wake-up feeling refreshed and energized.

However, when you don’t sleep, you disrupt your natural cortisol cycle. For example, instead of your cortisol rising in the morning and decreasing throughout the day, it may stay high all day. Or be low in the morning and high at night. Making it hard for you to sleep no matter how hard you try. Instead, you’re left feeling wired and tired.

If your cortisol is raised for too long, it will also raise your blood sugar.  And chronically high blood sugar creates AGEs (advanced glycation end products), which make your blood and the proteins and hormones in your blood sticky. So they don’t function as well and make you age faster.

Cortisol is also a catabolic hormone, which means it can break down muscle tissue. Therefore, chronically high cortisol can lead to a loss of muscle tone and mass.

High blood sugar, AGEs, and muscle loss can weaken your immune system and make it harder to fight off infections.

Overtime, as stress continues to eat away at you, your cortisol levels begin to drop. Because your body can’t keep up. And at that point, you feel tired. Really tired. Like you can’t get out of bed. Plus, you’re less likely to get outside as well as exercise, which makes things worse.

Fortunately, much of this can be avoided with a good night’s sleep. 

10:00 PM to 2:00 AM is the most critical time frame for sleep. It’s the time when our bodies are being repaired and our hormones are being reset. So I don’t recommend going to bed at 10:00 PM. Instead, I recommend being asleep by 10:00 PM.

This also doesn’t mean that you should wake up at 2:00 AM. Preferably you sleep longer. But I definitely recommend sleeping during this 4-hour window to modulate your stress, maximize hormone productivity, regulate your blood sugar, and slow down the aging process. So your immune system is strong and healthy.

Exercise For Immune Strength

Exercise is probably the most ignored component when it comes to building a strong immune system. In my opinion, a huge mistake health officials made was shutting down gyms. And suggesting that people exercise while wearing a mask, which depletes your body of oxygen.

One of the biggest benefits of exercise is that it circulates your lymph, a fluid that carries infection-fighting white blood cells throughout your body.

This is important because your lymphatic system doesn’t have a pump like your heart has to circulate blood. So exercise acts like a pump for your lymphatic system, which also helps your body eliminate toxins and waste.

So if you’re sitting all day, your lymphatic system won’t flow properly and toxins can accumulate in your lymphatic fluid. And this puts tremendous stress on your immune system. 

The good news is you don’t need a gym to exercise. You can do bodyweight exercises, such as push-ups, pull-ups, sit-ups, planks, lunges, and squats. You can buy a set of dumbbells or resistance bands that don’t take up much room to add some extra weight. You can also get outside and walk, jog, or ride your bike. 

In addition, I recommend some form of high intensity interval training.  If you don’t know where to start in this area, consider hiring a professional to help you.

If you work at a desk all day, you could also invest in a treadmill desk. I have one and it allows me to move my body while I’m on the phone for hours at a time.

While walking helps keep your lymphatic system flowing, bodyweight exercises will help build lean muscle mass. And muscle mass is important when your immune system is under attack. It acts as a reserve tank of amino acids to build antibodies that fight off infections. So the more muscle mass you have, the stronger and more resilient you will be if exposed to a virus.

Exercise also helps regulate your weight and blood sugar. Remember high blood sugar causes AGEs, which accelerates aging. They also reduce the productivity of your hormones as well as proteins in your blood known as immunoglobulins, which help your immune system combat foreign invaders.

Avoid Immune-Depleting Chemicals

Pesticides and herbicides can act like hormones in your body, stress your detoxification systems, and weaken your immune system. So eating organic food is a great way to reduce your exposure.

However, pesticides are also used on home gardens, sport fields, and community playgrounds. So you don’t want to be around when these things are being sprayed. And it’s a good idea to switch to more natural forms of pest control in your own backyard.

Heavy metals (e.g., lead, mercury, and cadmium) are also something we’re exposed to on a daily basis that can affect our immune system. And they’re often in our drinking water. Maybe you remember the case of Flint, Michigan. Where residents were getting sick because their water was contaminated with lead leaching from old solder used to weld the pipes.

So while your city uses filtration systems to remove harmful microorganisms from your water, their filtration systems do not remove heavy metals. Therefore, I recommend filtering your tap water. And using a filter that specifically addresses heavy metals and pesticides, which does NOT include Brita filters. Most Brita filters only remove the odor and taste of chlorine.

Many people are also exposed to mercury through their silver amalgams (a.k.a. fillings) in their mouth. Over time, they break down and release mercury in your body. So I recommend scheduling an appointment with a biological dentist to have your amalgams checked and removed if problematic.

Cadmium and arsenic are found in many grain-based foods, including rice. So many people that eat crackers and pasta made from rice as a gluten-free substitute are consuming large amounts of heavy metals that can suppress your immune system.

Mycotoxins, produced by mold, suppress your immune system and are known to contribute to the development of cancer. They’re commonly found in grains (e.g., wheat and corn) and processed foods made with them. They’re also found in homes with water damage. So I recommend avoiding grains and addressing any water-related issues in your home.

We should also avoid exposure to petrochemicals emitted from cars. So when you’re driving on the highway, roll up your windows and turn on the AC. Because your AC has a filter on it.

Eating  Clean for Immunity

There are many immune-suppressing chemicals in our food supply. Not just pesticides and mycotoxins. There’s also artificial food additives, such as food dyes, flavorings, preservatives, emulsifiers, thickeners, etc.

Processed grain-based foods are the most adulterated and immunosuppressive foods available. Processed dairy and sugar are also high on the list.

Therefore, I recommend filling your plate with whole foods. Proteins from pasture-raised animals. Wild seafood. Lots of fruits and veggies. And nuts and seeds. 

What you cook your food on also matters. Non-stick cookware is sprayed with chemicals to give it that non-stick coating (e.g., Teflon). However, when heated, it releases toxic fumes. It also breaks down over time and can contaminate your food.  Teflon has also been associated with an increase risk for celiac disease. 

It’s also interesting that the blue surgical masks many people are wearing these days are sprayed with a teflon-based chemical. This means people are walking around with masks on to protect them from a virus. But at the same time, they’re constantly exposing themselves to a toxic chemical that can weaken their immune system.

Teflon and similar chemicals have also been linked to an increased risk of celiac disease, an autoimmune disease of the small intestine.

So I recommend cooking with stainless steel, cast iron, or glass. And if you’re wearing a mask, avoid the surgical masks. Opt for a cloth mask that hasn’t been treated with chemicals.

In Summary

Healthy habits are your best approach to building a strong immune system.  Make sure you get outside, get to bed on time, make exercise a priority, avoid processed foods and chemicals as much as possible, and eat clean, gluten/grain free foods.

There’s a lot of talk about staying home and wearing masks to protect yourself and your loved ones. But these strategies do nothing to strengthen your immune system. In fact, I would argue they’re weakening it. Especially if you’re not getting outside in the sun and fresh air. If you’re spending more time on the couch and less time exercising. And if you’re eating more processed foods and drinking more alcohol to cope with the stress of the pandemic.

Don’t rely solely on loading up on vitamins D, C, A, zinc, NAC, and quercetin. Though effective for supporting immune function, they’re not a more effective substitute for creating healthy habits. Your body still needs a daily dose of sun, fresh air, sleep, exercise, and healthy food.

Always looking out for you,

Dr. Osborne – The Gluten Free Warrior

What are you doing to keep your immune system healthy right now?  Comment below…

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What Causes Leaky Gut – Going Beyond Gluten

What Causes Leaky Gut – Going Beyond Gluten

Autoimmunity, including celiac disease, is the modern plague of the industrialized world.  Because leaky gut is a major trigger for this massive health crisis, it is important to ask the question…What causes leaky gut?  

The lining of your small intestine is made up of a single layer of tightly packed cells. The cells are packed tightly together to prevent large particles of food, pathogens, and other potentially harmful substances from entering your bloodstream. Under normal circumstances, water and fully digested nutrients are all that can get through.

However, if the tight junctions between the cells lining your small intestine loosen up, all bets are off. Leaky gut (a.k.a. intestinal hyper-permeability) is what scientists call it. When large undigested food particles, toxins, pathogens, and other substances that you ingest “leak” into your bloodstream. And it’s problematic because your immune system sees these things as foreign invaders. It goes into overdrive and wages a microscopic war against them.  The outcome is chronic inflammation.

So if the leak isn’t plugged, it can lead to dysfunction and disease throughout your body. In fact, leaky gut is believed to contribute to the development of autoimmune diseases, including celiac disease.

So the question is…what causes leaky gut?  What causes the tight junctions between the cells that line your small intestine to loosen?

Well, there’s more than one answer. And the cause may be different among individuals. However, inflammation, gluten sensitivity, and gut bacteria imbalances are common factors. Keeping these in mind, let’s explore the various known causes of leaky gut in detail…

Food Allergies

Food allergies occur when the immune system reacts to a substance within a food, usually a type of protein, that isn’t inherently harmful under normal conditions. For example, peanuts aren’t poisonous to humans. However, for those with a peanut allergy, eating a peanut may be deadly. Because the immune system overreacts, which ultimately causes swelling and inflammation.

During an allergic food reaction, the immune system activates mast cells in the gut. And mast cells release histamine and other inflammatory compounds that cause allergy symptoms. For example, leukotrienes may be released that can cause your airways to constrict making it difficult to breathe. In your gut, inflammatory compounds released from mast cells (e.g., proteases and cytokines) weaken the integrity of your intestinal lining.

So it’s very clear that eating foods that you’re allergic to can cause a leaky gut. But a leaky gut can also increase the severity of your food allergies as well as cause your body to start reacting to more foods. Because more large food particles are able to enter your bloodstream and interact with your immune system.

Microbial Imbalances & Infections

Gut bacteria play an important role in helping to maintain the integrity of your intestinal lining. There’s evidence suggesting that beneficial bacteria lining your small intestine prevent pathogenic bacteria from colonizing and entering your bloodstream by competing for space and nutrients as well as releasing antimicrobial compounds.

Certain species of bacteria also ferment fiber that you eat to make short-chain fatty acids, which fuel intestinal cells and help maintain the integrity of your intestinal lining.

So if you have an imbalance in your gut where pathogenic bacteria outnumber beneficial bacteria, the lining of your small intestine may weaken and contribute to intestinal permeability.

Viral, bacterial, and parasitic gut imbalances also trigger your immune system, which ultimately causes inflammation. And as I mentioned above, gut inflammation can damage the cells that line your small intestine. This can cause gaps to form directly. But it can also cause other malfunctions that can contribute to leaky gut.

For example, intestinal cells called enterocytes also help prevent the overgrowth of pathogenic bacteria by releasing antimicrobial proteins. So if they stop functioning properly, an overgrowth of pathogenic bacteria is possible. 

Prescription & Over The Counter Medications

Many prescription medications and even some over-the-counter drugs can cause intestinal distress and inflammation. Especially when taken long-term. Some commonly prescribed medications that can be problematic include:

• NSAIDs (nonsteroidal anti-inflammatory drugs)
• Birth control pills
• Antibiotics
• Immunosuppressants
• Corticosteroids
• Antacids

Unfortunately, these are the same drugs frequently used to treat inflammatory gut conditions. Thus, they can make matters worse if the root cause of inflammation isn’t determined and addressed.

It’s also worth noting that some medications can cause nutrient deficiencies, which can deprive your intestinal cells, alter your gut bacteria, inhibit your immune system, promote inflammation, and lead to dysfunction.

NSAIDs

Prostaglandins are fatty compounds that act like hormones. The effect they have depends on where they’re found. In some cases, prostaglandins can cause pain and inflammation. Thus, NSAIDs primarily work by inhibiting the release of prostaglandins.

However, prostaglandins are also responsible for secreting mucus that protects the lining of your digestive tract. Without this mucosal layer, stomach acid and other acidic substances can cause damage. This is why intestinal bleeding is a known side effect of long-term NSAID use.

NSAIDs are also metabolized in the liver, secreted into bile, and ultimately released into your small intestine. Once there, they’ve been shown to cause oxidative damage to the intestinal cells (a.k.a. enterocytes) that form the tight junctions of your intestinal lining and increase intestinal permeability.

In this observational study, researchers found a strong positive association between frequent aspirin use and the development of Crohn’s disease, an inflammatory bowel disease that can affect both your small and large intestine. In fact, those who took aspirin regularly were 6 times more likely to develop Crohn’s disease than those that didn’t use aspirin.

In addition, regular aspirin use has been associated with a decrease in vitamin C and iron levels. 

Vitamin C is a potent antioxidant that protects cells from damage. Iron deficiency as well as excess iron in the gut due to poor absorption can lead to gut bacteria imbalances. And it’s worth noting that vitamin C helps boost the absorption of iron.

Birth Control Pills

Birth control pills aren’t just prescribed to help prevent pregnancy. In many cases, they’re used to help regulate menstruation and reduce PMS symptoms. While this approach may be effective in some cases, it doesn’t solve the underlying hormonal imbalance that’s causing the problem. And it can lead to more problems. Because estrogen has inflammatory effects, which have been shown to increase the risk of inflammatory bowel disease, especially Crohn’s disease.

Oral contraceptives have also been shown to decrease levels of the following nutrients:

• Vitamin B6
• Vitamin B12 
• Folate
• Calcium
• Magnesium
• Vitamin C
• Vitamin E

Magnesium is a key player when it comes to immune regulation and inflammation. Plus, deficiencies have been shown to alter the composition of gut bacteria.

Like vitamin C, vitamin E is also a powerful antioxidant.

Antibiotics

Antibiotics are used to treat or prevent infections. However, we know that they alter the composition of your gut bacteria. And these changes can increase the presence of opportunistic bacteria that can cause harm.

Immunosuppressants

Mycophenolic acid (MPA) is a drug used to suppress one’s immune system after organ transplantation. The goal is to prevent the immune system from rejecting a new kidney or liver. But MPA is also used to treat autoimmune diseases, including Crohn’s disease.

Evidence suggests that MPA promotes inflammation in the gut and can cause diarrhea in transplant patients. In an attempt to determine why MPA caused diarrhea, researchers biopsied the colons of patients taking MPA. They found that 79% of the patients studied had colon tissue abnormalities consistent with those with Crohn’s disease, which included active inflammation.

Corticosteroids

Similar to NSAIDs, glucocorticosteroids are often used to reduce inflammation. However, they also reduce the secretion of protective mucus in the gastrointestinal tract. In addition, evidence suggests that they interfere with beneficial bacteria in the gut, which can also reduce the production of mucus as well as promote inflammation.

Corticosteroids can also increase your risk of deficiencies for the following nutrients:

• Calcium
• Chromium
• Vitamin D – important because it helps regulate the function of your gut bacteria as well as helps keep inflammation under control.  Animal studies have also found that vitamin D helps regulate the expression of proteins associated with the tight junctions between intestinal cells.
• Magnesium
• Zinc
• Potassium
• Folate
• Vitamin A
• Vitamin C

Each of these nutrients are important for gut function, digestive function, immune function, and overall necessary for the body to be able to heal from leaky gut.

 

Antacids

Antacids are prescribed for chronic acid reflux (a.k.a. GERD). However, shutting down your body’s natural production of stomach acid for an extended period of time has serious consequences. 

Stomach acid kills many pathogens before they have a chance to enter your bloodstream. So without it, infections may be more likely. And I’ve already discussed how infections can contribute to leaky gut.

Stomach acid is also necessary to release minerals from the foods you eat as well as successfully digest protein. So without it, mineral and protein deficiencies are possible, which can create many problems.

For example, glutamine is an amino acid (smallest unit of protein) that serves as a fuel source for the cells that line your digestive tract. It’s involved in the maintenance and repair of your gut lining to help maintain its integrity. Glutamine also protects your intestinal cells from damage and helps reduce gut inflammation. In this study, glutamine supplementation was shown to reduce intestinal permeability in burn victims that were under severe stress.

It’s also important to recognize that antacids can lead to numerous nutrient deficiencies, including:

• Vitamin B12
• Vitamin C
• Iron
• Calcium
• Magnesium
• Zinc

Zinc is essential to optimal gut health. It acts as an antioxidant. Plus, deficiencies have been associated with diarrhea and intestinal permeability in children with gastrointestinal diseases in developing countries.

Environmental Toxins

Our environment is filled with toxins at every turn. And many of them make their way into our digestive tract, such as:

• Pesticides
• Plastic chemicals
• Food additives
• Genetically modified foods
• Heavy metals (i.e., lead, mercury, arsenic)

In many cases, the stomach and the intestines are the first major organs that these toxins come in contact with. This is problematic because these toxins can act as free radicals and damage the intestinal cells they come in contact with. Some may also negatively affect your gut bacteria.

Pesticides

Pesticide use is wide-spread around the world. There’s residue on our food as well as in the air we breathe and the water we drink. We’ve been told that low dose exposures aren’t harmful, but that’s not what scientific evidence tells us.

In this study, researchers examined the effects of daily low dose (1 mg/day) exposure to the pesticide chlorpyrifos on cultured human gut bacteria. After 30 days of daily exposure, there was a slight increase in the total count of bacteria.

However, the composition of the bacteria changed for the worse. The population of beneficial bifidobacteria decreased. And the population of potentially harmful gram-negative bacteria increased.

Some species of bacteria moved from one location of the intestines to another. For example, a group known as the Bacteroides moved from the top portion of the colon to the end of the colon.

The diversity of bacteria also decreased. Plus, there was a decrease in the production of short-chain fatty acids. 

Other studies (here and here) also reported that low dose exposure to chlorpyrifos altered the gut bacteria in animals, which then caused inflammation and increased gut permeability. 

Because of these known effects and others, the use of chlorpyrifos has been limited in the United States. However, it’s still widely used in other parts of the world. And pesticides that have taken its place have shown similar effects. One in particular is glyphosate.

Glyphosate is the active ingredient in the commonly used herbicide Round-Up. It’s not only sprayed on crops to eliminate pests, but it’s also sprayed on wheat to speed up the drying process and increase yield.

There’s mounting evidence showing that glyphosate kills beneficial bacterial species and promotes the growth of pathogenic bacteria. But it’s also been shown to hinder digestion, which can be especially problematic when it comes to gluten. 

Gluten is a protein that’s difficult to digest, whether you have a gluten sensitivity or not. But when combined with glyphosate, digesting it becomes even more difficult. Thus, large gluten proteins remain in the gut longer than normal, which can cause the immune system to react and your gut to become leaky. Thus, it’s been suggested that glyphosate could be a factor contributing to the rise in gluten sensitivity and celiac disease.

Plastic Chemicals

Most plastics are made from petroleum. And other chemicals are added to change the properties of the plastic. For example, BPA (bisphenol-A) is used to help harden plastics. But it’s also been found to negatively impact human health. Because it leaches into food and water when they’re stored in plastic.

For our purposes, BPA has the potential to create an overactive immune system via several mechanisms. And when this happens, your immune system may start reacting to food and other inherently non-harmful substances. Your immune system may also start reacting to proteins on your own cells (a.k.a. autoimmunity). These scenarios cause cellular damage and inflammation, which can lead to leaky gut.

Food Additives

Processed foods are packed with ingredients made in a lab. These ingredients have little to no resemblance to real food. And their purpose is to make products look good, smell good, taste good, feel good in your mouth, and last forever on the shelf. Because that’s how they keep you coming back for more.

However, because these ingredients aren’t real food, your body has a hard time processing them. They are foreign chemicals your body must detox. When consumed infrequently in small doses, a healthy detoxification system is able to keep up. However, these days we’re constantly bombarded with chemicals that our bodies must contend with.

Emulsifiers are a category of food additives used to help stabilize products made with a combination of fats and water-based ingredients. They help keep the two from separating as well as improve the texture. 

There’s a wide range of emulsifying chemicals in use. Within the food industry, they’re commonly referred to as “surfactants.” And studies have shown they’re directly capable of weakening the layer of mucus that protects the lining of your intestines as well as loosening the tight junctions between your intestinal cells. 

There’s also evidence that surfactant-based food additives can cause gut bacteria imbalances. For example, when surfactant-based emulsifiers were given to mice in this study, populations of mucus degrading bacteria grew and led to the development of inflammatory bowel disease.

In this ex vivo (human tissue studied in an external environment) study, emulsifiers caused the growth of pro-inflammatory gut bacteria, which led to intestinal inflammation.

Maltodextrin is another commonly used food additive. It’s made from corn, rice, potato, or wheat starch. And it’s generally used as a thickener. But like emulsifiers, it doesn’t have a good rap sheet when it comes to your gut.

In piglets, it’s been shown to induce necrotizing enterocolitis, which causes bacterial infections and extreme intestinal inflammation.

In this study, mice given maltodextrin experienced changes to their gut bacteria that inhibited them from being able to fight off Salmonella infections.

Another mouse study concluded that maltodextrin decreased the production of protective intestinal mucus, triggered intestinal inflammation, and increased the risk of colitis.

Artificial sweeteners may seem like a miracle, but they can cause harm in numerous ways. When it comes to your gut, studies have shown they can alter the composition of your gut bacteria for the worse as well as promote intestinal inflammation.

For example, this mouse study found that Splenda increased the population of potentially pathogenic gram-negative bacteria, which includes E. Coli, Salmonella, and Helicobacter. 

Titanium dioxide is a commonly used white food coloring that may also negatively affect your gut. In this study, researchers looked at the effects of titanium dioxide on mice and human cultured cells from individuals with colitis. They reported that titanium dioxide caused the release of inflammatory compounds in the intestines, which aggravated their condition and increased intestinal permeability.

Meat glue (a.k.a. microbial transglutaminase) is secretly used by food manufacturers to “glue” smaller scraps of meat into one larger chunk. It’s also added to dairy products, such as yogurt and ice cream, to improve their texture. So it helps increase profit. But it may also be destroying the lining of your intestines.

Meat glue alters the physical structure of protein. So when you eat proteins treated with meat glue, they become more difficult to digest. Your body is also less likely to recognize them. So your immune system is more likely to react, which can lead to inflammation and leaky gut.

In fact, evidence suggests the combination of meat glue and gluten proteins may be another factor contributing to the rise of celiac disease, which is closely associated with leaky gut. Essentially, it may increase the likelihood of your immune system reacting to gluten proteins.

Nanoparticles aren’t added to food. They’re used in food packaging as an antimicrobial agent. But like plastic chemicals, they can leach into our food and water.

Animal studies have shown that nanoparticles can cause damage to intestinal cells, intestinal inflammation, and gut bacteria imbalances.

This isn’t an exhaustive list of all the food additives linked to leaky gut. But I hope it’s clear that these lab-made ingredients may have benefits when it comes to taste, texture, and shelf-life. But we can’t ignore the potential dangers. Food additives are one of the many reasons I don’t recommend eating processed foods. 

Genetically Modified Foods (GMOs)

Genetically modified foods are crops that have been altered genetically to have specific traits. For example, bacterial genes may be added to certain crops that cause the crops to produce proteins that kill insects.

This may sound like a good thing. But studying the health effects of genetically modified foods in humans is difficult to do. Therefore, we don’t fully understand the potential for harm. However, research suggests there may be unintended consequences.

For example, modifying a crop’s DNA may cause the plant to produce “unnatural” compounds. It’s possible that your immune system views these new compounds as toxins or allergens.

In fact, our food supply is flooded with genetically modified corn and soy. They’re widely used in processed food. Plus, many food additives are made from genetically modified corn, including maltodextrin and high fructose corn syrup. Thus, our exposure is high. And it’s interesting that corn and soy are also two of the most allergenic foods.

Plants may also produce more or less of a specific natural compound. And consuming them in abnormally high or low concentrations may create a problem.

In addition, maybe you’ve heard of “Round-up Ready” crops? Essentially, they’re crops genetically modified to withstand heavy applications of the herbicide glyphosate. And I’ve already discussed how glyphosate can cause leaky gut.

Heavy Metals

Like many of the toxins discussed above, heavy metals have been shown to disrupt the balance of gut bacteria in animal studies. 

Again, we’re not talking about high doses of heavy metals. In this study, mice were given a low dose of cadmium. Similar to “acceptable” levels found in drinking water. They found their gut bacteria were negatively impacted, which caused intestinal permeability. As a result, higher levels of cadmium were found in the livers of the mice, which then caused liver damage.

Aggressive Exercise

I think all experts would agree that exercise is a good thing. But just like everything else, overdoing may be harmful. In fact, this systematic review found that as the duration and intensity of exercise increased, so did the potential for intestinal injury and leaky gut. Especially among those with existing gut conditions.

The condition is referred to as “exercise‐induced gastrointestinal syndrome.” And there are two proposed pathways. 

The first pathway involves stress. Physical activity activates your body’s stress response. For short stints, this is a good thing. But exercising at high intensities for an extended period of time keeps your body in the fight or flight mode longer than desired. Stress hormones cause your food to move more slowly through your digestive tract, which can cause digestive distress (e.g., bloating and gas). Exercise-induced stress can also prevent food from being fully digested and absorbed. So food particles may sit for too long and ultimately cause cellular damage and lead to intestinal permeability.

The second pathway involves blood flow. More specifically, aggressive exercise can reduce the amount of oxygen delivered to intestinal cells, which can cause cellular damage and dysfunction.

Stress

Excessive exercise is one form of stress. But there are many other types of stress we’re faced with. Unfortunately, many people today experience chronic stress. Whether it be physical stress (e.g., disease, trauma, or injury), psychological stress, or both.

Studies have shown trauma from surgery or serious injuries can induce intestinal permeability. And it’s well known that the stress endured by lab animals during transport impairs the function of their intestinal barrier.

In this study, rats had 1 hour daily sessions where they were surrounded on all sides by water for 5 days. This situation causes a mild degree of stress. Researchers believe it best mimics the level of everyday stress in humans (as opposed to acute stress). 

The rats lost weight. Their food intake went down. And intestinal permeability increased. The researchers suggest mast cells had something to do with it. Essentially, stress can activate mast cells in your gut. And remember that mast cells release inflammatory compounds that can weaken the integrity of your intestinal lining.

Studies have also found that stress can alter your gut bacteria. This study found stress in rats caused bacteria to stick to the mucus layer of their intestines, which can lead to an infection. And this study showed that when infant monkeys were separated from their mothers, their population of beneficial Lactobacillus gut bacteria decreased and their susceptibility to gut infections increased.

Potatoes (What?!?)

I already know what you are thinking…”No way I am giving up potatoes!”

Animal studies have found that compounds (a.k.a. glycoalkaloids) in potatoes can make intestinal cell membranes permeable to undesired substances, which can lead to leaky gut.

Interestingly, these glycoalkaloids are concentrated when potatoes are fried. Researchers suggest this may be why the prevalence of inflammatory bowel disease is highest in countries that consume the largest quantities of fried potatoes.

As a nightshade, potatoes are commonly removed from the diet of those with autoimmune diseases lending toward great success and improvements – especially in autoimmune arthritis.

Gluten – The Mother of Leaky Gut

This conversation wouldn’t be complete without discussing gluten. For gluten-sensitive individuals, gluten causes leaky gut in the following ways.

1. When intestinal cells interact with gluten proteins, the cells produce and secrete a protein called zonulin. And zonulin is directly responsible for regulating the tight junctions between your intestinal cells. So as zonulin production increases, the tight junctions between your intestinal cells loosen and cause leaky gut.  In this study, researchers found that a gluten-free diet significantly reduced zonulin levels as well as anti-gluten antibodies in those with non-celiac gluten sensitivity. Zonulin levels also coordinated with levels of autoimmune antibodies used to diagnose celiac disease. And the researchers found evidence of genetic factors that influence how well zonulin levels respond to a gluten-free diet.
2. When you eat gluten, your immune system is triggered. Mast cells in your gut are activated. And these things lead to inflammation and cellular damage.The immune reaction and resulting damage that occurs in response to gluten is a form of physical stress.
3. Since gluten causes intestinal damage and inflammation, it negatively impacts your ability to digest food and absorb nutrients.  But the damage isn’t limited to your intestines. Organs responsible for producing your digestive juices may also be affected, which can further hinder digestion.  So food sits for too long in your digestive tract causing distress and triggering your immune system. Nutrient deficiencies also occur, which cause physical stress. Plus, a wide range of nutrients is needed to maintain a healthy gut.
4. The destruction caused by gluten can lead to gut bacteria imbalances, which can trigger inflammation and microbial imbalance. Plus, medications used to treat symptoms associated with gluten sensitivity can alter the composition of your gut bacteria as previously discussed.
5. Gluten-rich foods are often highly processed, nutrient-deficient, and packed with pesticides, plastic chemicals, and food additives. They’re also high in starch and sugar, which can contribute to gut bacterial imbalances and yeast overgrowth.

The diagram below simply summarizes the most common causes of leaky gut.  Make sure you share it with loved ones – especially if they are suffering with autoimmune disease.

What Causes Leaky Gut?

Leaky gut is on the rise. And we know, in most cases, it’s caused by the food you eat, the lifestyle you lead, and the chemicals in our environment.  Because it is a trigger for the development of autoimmune disease, and because autoimmunity is the leading cause of death in females under 65, it is vital to understand what you can do to take control of your health.  

The good news is you have the power to prevent it or tighten the gaps if you suspect your gut is leaking. Eating a diet rich in whole foods, reducing stress, and ditching chemicals, gluten, and grains is a great place to start.  

DId you overcome leaky gut?  Leave your comments below…

The post What Causes Leaky Gut – Going Beyond Gluten appeared first on Gluten-Free Society.