Does everyone with autoimmunity need to avoid gluten and dairy?
Firstly, everyone with autoimmunity, even with the same diagnosis is very different and the reasons for immune system dysfunction are going to be very different as well. I can’t emphasize that enough.
That being said, there are common foods to look at that might be adding to an inflammatory response.
The top 3 inflammatory foods to consider first are:
Dairy
and refined sugar
Gluten
Even if you don’t have Celiac Disease, it can be a good idea to avoid gluten if you have an autoimmune disease or are working to support your gut for a number of reasons. It’s becoming increasingly clear that celiac disease is only one manifestation of gluten intolerance, and that “non-celiac gluten sensitivity” (meaning people that react to gluten, but do not have celiac disease) is a legitimate health concern. Symptoms can range from GI discomfort to fatigue and even neurological issues [1].
This is because a component of gluten found in grains known as gliadin has been shown to cause leaky gut and inflammation for those with gut issues or autoimmune disease [2]. We know that 70% of our immune system lies around the gut, so whenever there are immune issues you want to look to the gut first and foremost.
It’s also risky for those with autoimmunity because of a phenomenon called molecular mimicry. Molecular mimicry occurs when your body is exposed to an invader (in this case gluten). Your immune system memorizes its structure so that it can develop a defense against it and recognize it in the future [3]. Gluten, which is a particularly large protein, happens to be structurally similar to a number of your body’s tissues, particularly your thyroid [4].
To really know if gluten is something that affects you, the best way is to eliminate gluten from your diet (30-60 days) and then perform a gluten challenge, taking careful note of any symptoms.
Dairy
Dairy tends to be a little bit more individual in my personal experience as in some people tolerate yogurt, butter or certain cheese but don’t feel as great when they have milk or ice cream.
Here are a few reasons why dairy might not feel great in your body:
Approximately 65% of the human population has a reduced ability to digest lactose (a sugar found in milk) after infancy [5].
Dairy is often a culprit in gastrointestinal symptoms related to leaky gut and can increase mucus production which can irritate the gut lining and affect nutrient absorption. Additionally, commercially available dairy products have higher rates of hormones and toxins that aren’t great for your body.
If there is leaky gut, immune activation and inflammation, it’s best to remove certain known inflammatory foods for a period of time to “cool down the fires.”
For example, say you eat dairy in the presence of leaky gut and inflammation. The inflammatory proteins from dairy can slip through GI wall and trigger the immune system which is going to trigger the autoimmune response. Dairy can add potential xenoestrogens to an already overloaded hormonal system and is going to further tax the liver, in turn, affecting blood sugar, adrenals and ultimately the full system.
You can see how it really affects the entire body even if you don’t have overt digestive issues. I find it best to “clear the muddy waters” as my mentor Andrea Nakayama says, and give your body a break from these potentially inflammatory foods for a period of time. From there, you are better able to see what other issues persist and move forward.
So, should I remove gluten and dairy from my diet?
You may benefit from removing gluten and dairy for a period of time and then reintroducing them from a better baseline to fully understand how they are making you feel.
There are some practitioners that believe that gluten is a root cause of all chronic illness and everyone should avoid it.I’m not sure that I have enough information to be able to concur with that, but I think what we know about the gut and the immune system it’s definitely something to consider if you have chronic autoimmune issues [1].
As with anything, it’s not a black and white answer but rather, it depends! I hope this helps to shed light on the process and the bio-individuality of including gluten or dairy into your diet.
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If we haven't met before, I'm Christina Tidwell, founder and owner of Live Well with Christina. I'm so excited that you're here and have begun to delve into your health and wellness journey! Here at Live Well we help people with autoimmune disease take control of their health through nutrition, lifestyle shifts and personal empowerment.
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