The Link Between Gluten & Autoimmune Disorders

Autoimmune diseases occur when the immune system mistakenly attacks the body’s own tissues, leading to chronic inflammation and dysfunction. Conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, and multiple sclerosis are all examples of autoimmune disorders.

One common dietary trigger that has gained attention in autoimmune research is gluten—a protein found in wheat, barley, and rye. For some individuals, consuming gluten can exacerbate autoimmune symptoms, contribute to inflammation, and even play a role in the development of certain autoimmune conditions.

So, what’s the connection between gluten and autoimmunity? Let’s explore.

How Gluten Affects the Immune System

Gluten can impact immune function in several ways, especially for those with a genetic predisposition to autoimmune disease.

1. Gluten Triggers Leaky Gut (Intestinal Permeability)

A healthy gut lining acts as a barrier, preventing harmful substances from entering the bloodstream. However, gluten can increase the production of zonulin, a protein that loosens the tight junctions between gut cells, leading to a condition known as leaky gut.

When the gut becomes permeable, undigested food particles, toxins, and bacteria can pass into the bloodstream, triggering an immune response. This chronic immune activation can contribute to the development or worsening of autoimmune diseases.

2. Molecular Mimicry: When the Body Mistakes Gluten for Its Own Tissues

Molecular mimicry occurs when the immune system mistakes a foreign substance (like gluten) for similar-looking body tissues, leading to an autoimmune attack.

For example, in Hashimoto’s thyroiditis, gluten's protein structure closely resembles thyroid tissue. When a person with Hashimoto’s eats gluten, the immune system may not only attack the gluten but also mistakenly target the thyroid, worsening symptoms like fatigue, weight gain, and brain fog.

3. Gluten Drives Systemic Inflammation

Autoimmune diseases are fueled by inflammation, and gluten is known to trigger inflammatory pathways. For those with conditions like rheumatoid arthritis, lupus, or multiple sclerosis, consuming gluten may lead to increased joint pain, fatigue, or neurological symptoms.

Even if someone doesn’t have celiac disease (an autoimmune condition triggered by gluten), they may still have non-celiac gluten sensitivity (NCGS), which can cause similar inflammatory symptoms without the full-blown autoimmune reaction.

Which Autoimmune Diseases Are Linked to Gluten?

While the effects of gluten vary from person to person, research suggests that certain autoimmune conditions are particularly influenced by gluten consumption:

• Celiac Disease – The most well-known autoimmune condition triggered by gluten, causing damage to the small intestine.

• Hashimoto’s Thyroiditis & Graves’ Disease – Gluten may worsen thyroid autoimmunity.

• Rheumatoid Arthritis (RA) – Some RA patients experience reduced joint pain and inflammation on a gluten-free diet.

• Multiple Sclerosis (MS) – Gluten can contribute to neurological inflammation in some MS patients.

• Lupus – A gluten-free diet may help alleviate flares in some individuals.

• Psoriasis & Eczema – Gluten sensitivity can worsen skin conditions linked to autoimmunity.

Should You Try a Gluten-Free Diet for Autoimmune Disease?

While not everyone with autoimmunity needs to eliminate gluten, many individuals report significant symptom improvement when removing gluten from their diet.

Signs You May Benefit from Going Gluten-Free:

• You have an autoimmune disease and experience frequent flare-ups

• You have digestive issues (bloating, gas, diarrhea, constipation)

• You struggle with brain fog, fatigue, or migraines

• You experience chronic joint or muscle pain

• You have a family history of celiac disease or gluten sensitivity

If you suspect gluten may be impacting your health, consider doing a 30-day gluten-free trial and track your symptoms. If symptoms improve, you may be sensitive to gluten.

How to Transition to a Gluten-Free Diet

Switching to a gluten-free diet can feel overwhelming at first, but it becomes easier with time. Here’s how to start:

1. Focus on Whole, Naturally Gluten-Free Foods

🥦 Vegetables & Fruits
🍗 Lean Proteins (chicken, fish, eggs)
🥑 Healthy Fats (olive oil, avocados, nuts)
🍚 Gluten-Free Grains (quinoa, rice, buckwheat)

2. Read Labels Carefully

Gluten hides in unexpected places, including:

• Soy sauce (opt for tamari instead)

• Salad dressings & sauces

• Processed meats & veggie burgers

• Beer and malt beverages

3. Support Gut Healing

If gluten has contributed to leaky gut or inflammation, adding gut-healing foods and supplements can help, such as:

• Bone broth

• Probiotics & fermented foods (sauerkraut, kimchi, kefir)

• Anti-inflammatory herbs (turmeric, ginger)

While gluten doesn’t affect everyone the same way, its potential role in autoimmune diseases cannot be ignored. If you’re struggling with an autoimmune condition and suspect gluten may be a trigger, eliminating it from your diet—even temporarily—may provide valuable insight into how it affects your symptoms.

If you’re feeling lost in your gluten-free journey, schedule an appointment to help you navigate your new diet!