Gluten, a protein found in wheat, barley and rye grains, is known to be difficult for many people to digest properly. Unfortunately, gluten is found in so many different foods and products, such as breads, noodles, desserts, cereals and others made with flour, that it's hard to avoid entirely unless you're very careful.
Research has shown that there's a strong connection between gluten consumption, leaky gut syndrome, and elevated histamine levels.
When gluten isn't properly broken down, it can take a toll on overall gut function, which is problematic considering that the majority of your immune system is found inside your gut.
Leaky gut syndrome is a condition in which tiny openings form in the gut lining due to damage, which can kick off inflammation and autoimmune-type reactions that affect nearly the whole body.
Why is gluten a common food trigger for gut and immune-related issues?
While normally the pancreas secretes digestive enzymes to help break down proteins including gluten, this process can sometimes become impaired. Imbalances in gut bacteria and the normal aging process can both limit the body’s natural ability to produce necessary digestive enzymes, contributing to gluten intolerance and sensitivity that further damages the gut.
Gluten is an especially difficult protein to digest for people with Mast Cell Activation Syndrome and Histamine Intolerances. This is why gluten is sometimes called a "mast cell trigger."
Mast cells are types of immune cells; when they're activated they increase histamine production which causes inflammation.
Inflammation is often described as a root cause of many health problems because it can cause bodywide symptoms that affect the joints, skin, digestive system, brain, heart, and other organs. It's not uncommon for inflammation to begin in the gut, especially when intestinal mucosa are damaged.
Histamine intolerance is characterized by a high enough production of histamines that the body cannot get rid of or handle. It involves histamines building up in the body which then trigger symptoms similar to allergies, autoimmune response and inflammation. Autoimmune reactions describe how your immune system mistakenly attacks your own tissues.
The majority of the time Mast Cell Activation is caused by factors such as:
Food triggers including gluten
Unhealthy gut microbiome
Infections such as Lyme disease
Toxic mold exposure
Chronic stress which worsens these issues.
What Symptoms Does Leaky Gut and High Histamines Cause?
Gluten exposure, leaky gut, and high histamine release can cause symptoms including:
Fatigue
Brain fog
Digestive issues such as abdominal pain, cramps, or diarrhea
Muscle and joint pains
Skin rashes, breakouts and sensitivities
Headaches
Mood issues such as anxiety
Trouble sleeping
What's the difference between gluten sensitivity and a gluten allergy (also called Celiac disease)?
An allergy usually causes a sudden and severe reaction, while an intolerance or sensitivity is more likely to cause gradual symptoms that may be less noticeable at first. A sensitivity also isn't typically life-threatening, while a gluten allergy can be, depending on the severity.
Even if you've been tested for Celiac disease and told you don't have a gluten allergy, it's still possible that you have a gluten sensitivity.
Testing for Gluten Sensitivity and High Histamines
If you're experiencing some of the symptoms described above and cannot pinpoint the underlying cause, it's worth having testing done in order to determine if you have food sensitivities (including to gluten), leaky gut, and/or high histamines.
We recommend the GI-MAP Test with Review, which includes testing for:
Zonulin* (marker of leaky gut and leaky brain)
Parasite and worm infections
Candida and H. pylori infections
Bacterial health of the large intestine
Markers of pancreatic health (enzymes) and fat digestion
Marker of beta-glucuronidase (marker of estrogen and phase 2 liver detox)
Parasite and worm infections
*= add-on test
Another thing to note is that many people with mold toxicity develop symptoms similar to histamine intolerance, leaky gut and gluten sensitivity. Testing for mycotoxicity is a wise idea if you're unsure of the root cause of your symptoms.
Diet Changes + Supplements That Can Help
Keep in mind that if you're experiencing leaky gut due to being sensitive to gluten or other ingredients, your results may indicate that you have multiple intolerances.
This doesn't necessarily mean that you have to give up all of these foods at once, but rather that you may want to begin following an elimination diet in which you give up all gluten and then one or two other problematic ingredients at a time (such as dairy, peanuts, etc.).
1. Avoid all gluten
To help your gut and immune system to heal, the first step is to strictly avoid gluten. Gluten is not only found in grain/flour products like breads, baked goods, desserts and pasta, it's also added to many packaged/processed goods and even some supplements and cosmetics.
Be very careful about avoiding all of the following foods which contain gluten or are likely to have trace amounts of this protein:
All wheat products (including those with refined or whole wheat, wheat bran and wheat germ)
Rye
Barley and barley extract
Less common wheat varieties, such as einkorn, semolina, spelt, couscous, farina, kamut, wheat berries, durum and bulgur
Breadcrumbs, including panko
Pies, cookies, cakes, brownies and pastries
Cereals, granolas, and granola bars
Malt extract, malt syrup, and malted milk
Most beers
Breads, naan, pitas, wheat tortillas and wraps
Croutons
Pasta/Noodles
Crackers and many chips
Condiments like sauces, salad dressings, and gravies
Vegetarian meat substitutes
Canned soups
2. Take supplements to support your gut
In addition to avoiding gluten and other common food allergens and irritants, taking supplements can help to heal your gut. We recommend the following supplements for people dealing with gluten sensitivity and high histamine symptoms. See close of blog for current sale code!
MegaMarine — This full-spectrum fish oil has been scientifically formulated to support a healthy gut microbiome, healthy immune system, and a healthy inflammatory response.
Wheat Rescue — Featuring a unique blend of powerful digestive enzymes and probiotics, this formula supports optimal gluten digestion and protects against hidden sources of gluten and other inflammatory ingredients.
Mega Mucosa — This first-of-its-kind formula helps to heal leaky gut by supporting mucosa that lines the gastrointestinal system. It helps to rebuild healthy mucosal, contributing to greater gut lining integrity and healthier gut barrier.
Learn More
We wrote this blog in honor of a couple colleagues of mine who have some in-depth gluten and histamine resources.
The Gluten Summit with Dr. Tom O’Bryan
If you can’t quite bring yourself to quit gluten, this summit will convince you! Watch for free here!
Reversing Mast Cell Activation and Histamine Intolerance Summit
The free event, hosted by histamine expert Beth O’Hara, will help you navigate this complex topic with ease.
Besides the great experts interviews, you can take this histamine intolerance quiz right away!
There’s also a guide for the supplement sensitive that comes with the event (you know who you are)!
Starts 10/18/22!
The Ultimate Guide to Toxic Mold Recovery
You can also learn ALL about toxic mold as a root cause, and get a recovery plan, with my book, The Ultimate Guide to Toxic Mold Recovery: Take Back Your Home, Health & Life.
““What’s your experience with gluten, mold and/or high histamines? Would love to hear it below!””
Grab my Detox Cheat Sheets!
From chemicals in the cosmetics we use to the pollutants in the air we breathe, toxins are everywhere. A healthy body does an amazing job of removing most of these toxins, but many factors can interfere with the process.
That's why daily detox is so important for your health! Learn my top three detox practices that you can incorporate for better energy, sleep, digestion, and more!
Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of FunctionalDetoxProducts.com.
Check out her easy 5-Day DIY Detox Guide here!
The liver is responsible for hundreds of tasks in your body, including elimination of waste products, regulating energy, supporting metabolism, balancing hormones, and so much more. Read on to learn the symptoms of a toxic liver, and my top low-cost ways to detox your liver!