Gluten has become one of the most debated topics in nutrition — and not only for people with celiac disease. Many living with autoimmune conditions such as Hashimoto’s thyroiditis, Graves’ disease, rheumatoid arthritis, psoriasis, or multiple sclerosis notice that their symptoms improve when they cut gluten from their diet. But why does this happen? Let’s take a closer look.
What is Gluten?
Gluten isn’t a single protein — it’s actually a protein complex found in wheat, rye, and barley. The two main types are:
- Gliadin — the component most responsible for triggering immune reactions.
- Glutenin — the protein that gives dough its elasticity.
When we talk about gluten and autoimmune health, gliadin plays the biggest role. Because gliadin is hard to fully digest, its fragments can remain biologically active in the gut and interact with the immune system.
How Gliadin Can Trigger Leaky Gut
- When gluten is digested, gliadin is not completely broken down. Instead, relatively large fragments remain, and in people with a genetic predisposition they can set off a chain reaction.
- First, gliadin fragments can bind to receptors on the intestinal lining. This binding acts like a danger signal, prompting intestinal cells to release a protein called zonulin. Zonulin regulates how “tight” the intestinal barrier is.
- Normally, tight junctions between intestinal cells work like tiny seals, controlling what can and cannot pass into the bloodstream. But when zonulin levels rise, these seals loosen. The gut wall becomes more permeable — a condition often called “leaky gut.”
- As a result, larger food particles, toxins, and gliadin fragments can slip into the bloodstream. The immune system detects them as threats and produces antibodies.
- Here’s where the problem escalates: some gliadin fragments share similarities with proteins in human tissues, such as those in the thyroid gland or joints. This phenomenon, known as molecular mimicry, means that antibodies aimed at gliadin can mistakenly attack the body’s own cells as well.
- Over time, this leads to chronic systemic inflammation and can worsen or even trigger autoimmune conditions.
Why Gluten-Free Can Help
For people with autoimmune diseases, gluten is not just a food protein — it can act as a powerful immune trigger. By removing gluten:
- gut irritation decreases,
- zonulin release is reduced,
- the intestinal barrier becomes more stable,
- and systemic inflammation can be calmed.
Not everyone with autoimmunity will react the same way, but for many, a gluten-free diet reduces flares, lowers inflammation, and improves overall wellbeing.
If you are living with an autoimmune condition, it may be worth discussing a gluten-free trial with your doctor or Nutritional therapists — and carefully observing how your body responds.
My Recipe for Cottage Cheese Pancakes (Gluten-Free Option)
Ingredients:
- 1.5 packs lactose-free cottage cheese or 2 packs regular cottage cheese (about 360–400 g)
- 2 eggs
- A pinch of salt
- 1 small spoon baking powder
- Flour: I use a mix of gluten-free flour, almond flour, and coconut flour — about 5–6 heaping tablespoons in total. (Roughly: 1.5 tbsp coconut flour, 2.5 tbsp gluten-free mix, 1.5 tbsp almond flour — but I always adjust depending on the consistency. Sometimes a little more, sometimes a little less).
- 1.5 tbsp chia seeds
- 1 tbsp brown sugar or coconut sugar (optional, if you want extra sweetness).
Instructions:
- Mix all ingredients together until smooth.
- Let the batter rest in the fridge for 30 minutes.
- With your hands, form small round pancakes from the dough.
- Fry them in ghee or coconut oil — depending on what your family prefers.
These pancakes come out fluffy, slightly sweet, and perfect for a gluten-free breakfast or snack!
With love, Lana xx