Food sensitivities: Why you react, and how to identify your trigger foods

Food can be a minefield!

Food provides the building blocks for life, can act as medicine, and is associated with celebrations and our most memorable times, sharing with family and friends.

Yet, food can also be a source of fear and confusion, ill-health, and toxicity in the body. We can spiral into a hole of poor gut health and inflammation, reacting to more and more to foods, still not knowing exactly which foods are triggering us. Some people then end up eating a severely restricted diet and become afraid of food in general.

Common digestive symptoms include bloating, wind and diarrhea. We may not have yet connected the dots between what we eat and seemingly unrelated symptoms such as migraines, joint pain, eczema, fatigue or sinus congestion, and mood disturbances.

Adverse food reactions fall into four causal categories.

  1. Immune system mediated – antibodies and inflammation in response to particular foods
  2. Digestive tract mediated – e.g. enzyme dysfunction such as a lactase deficiency which results in an inability to break down lactose, found in dairy
  3. Gut fermentation mediated – high FODMAP foods may lead to a worsening of symptoms. Read about the Low FODMAP diet here.
  4. Something else in the food e.g. salicylates, oxalates, sulfur, histamine, lectins

This article will explain how immune-system mediated over-reactivity comes about, and how to identify which foods are may be affecting you. My aim is help you understand the reasoning behind the interventions I suggest in my second article (released in the next week or so) on lessening these reactions.

Immune Tolerance

A huge proportion of our immune system lives within the lining of the Gastro-Intestinal (GI) tract. The immune cells that line our GI tract have two critical jobs:

1) Defend us from potentially harmful ‘pathogens’ in our guts (e.g. bacteria or viruses that are a threat)

2) To not react to food that we eat, and the bacteria in our gut. The immune system should actively suppresses a reaction to these.

It turns out that most of the time, the role of the immune system is actually NOT to respond to things. It should only react when there actually is a real threat. This concept of an appropriate response to our food and environment is called Oral Tolerance. Oral intolerance normally develops through a baby’s contact with their parents and breastfeeding. The first 1000 days of life are therefore very important in establishing immunity in general.

If we lose oral tolerance, we can start reacting to foods that we eat, and often we also develop increased intestinal permeability (leaky gut), inflammation, and digestive discomfort. This may progress to the stage where our immune system starts targeting our own tissues and organs (auto-immunity). And so it’s important to work on improving gut health not just to reduce food sensitivities themselves, but also to prevent progression of an auto-immune process.

Testing for Food Sensitivities

The first step you should take when working to lessen food sensitivities is to temporarily remove trigger foods from your diet. We can then work to improve your overall gut health so that you are better able to tolerate foods without an exagerated immune response.

But how do you know all the foods that you are reacting to?

One of the best ways to identify food sensitivities is an elimination diet. An elimination diet involves removing all suspect foods, that may be triggering the immune system, for a limited time (at least 3 to 4 weeks, and up to 3 months). After this period, foods are re-introduced systematically, every two or four days whilst keeping a close eye on your symptoms for a reaction to the food. In that way, we can identify which foods that you are react to. How long you avoid the trigger foods before re-introducing them, and how often you re-introduce them will depend on the severity of your symptoms.

Whereas lab testing only tests how certain parts of the immune system (such as IgG) respond to foods, an elimination diet paints the picture of how the body as a whole responds to the food. This is important as there may be other causes of a reaction other than just IgG antibody reactions.

Eight common foods that are often temporarily eliminated by someone suspecting food sensitivities are dairy products, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soy containing foods. Other options include the Functional Medicine elimination diet and the Autoimmune Paleo diet, but both of these diets eliminate more than these 8 foods and so are more limiting in what you can eat.

An elimination diet like this can be empowering but it is also restrictive, mentally challenging and time-consuming. An elimination diet, combined with IgG food reactivity lab-testing, provides the most complete view of food sensitivities. If a strict elimination diet is not possible for a person, then lab-testing alone is still a valuable option.

Ultimately, my goal when I work with clients is to get them on the least restrictive and simplest diet possible that has the biggest impact on their health and vitality. It can be beneficial to work with a practitioner as the foods that need to be eliminated varies from person to person, as does how the duration the food re-introduction phase – it can be quite overwhelming with support!

IgE – Allergic Reactions

In this article, I’m not going to go into detail around allergic IgE mediated, but I am going to focus on IgG food sensitivities. The difference between the two is IgE symptoms develop within a couple of minutes to one or two hours after eating a food and include symptoms such as hives, congestion or swelling of the throat. If you suspect a true allergic reaction to a food, please speak to your GP or contact me for further details on lab testing as I’m not going to focus on true allergies in this article. It is also possible to reduce the severity of IgE reactions, but not typically get rid of them, through nutritional support and Functional Medicine.

IgG Food Reactivity Lab-Testing

IgG antibodies tend to be associated with food sensitivities, and are produced from 3 to 72 hours after a food is eaten. At low levels, IgG antibodies are protective and their production is expected but at higher levels, they are associated with inflammation and typical IBS type symptoms. An IgG-mediated reaction to a food may not be noticed until more than 24 hours after eating a food, and remain in the body for weeks after a reaction is triggered, making identification of food sensitivities difficult without an elimination diet or lab testing.

There are many versions of IgG antibody testing to foods, and this diversity of testing can make choosing the right test confusing and overwhelming. Interpretation also benefits from professional help as the key to real improvement is not to only identify and remove trigger foods from the diet, but also support the gut and immune system so that it’s not so reactive. Our intention should always be to eat as varied and nutrient-rich diet as possible.

I recommend food sensitivity testing that measures the response of your immune system to foods (through a blood sample). It’s important that the test measures the IgG antibody reaction and also something call Compliment which measures actual tissue damage.  By measuring both IgG and Compliment simultaneously, we get a much clearer signal of activation of the immune system, giving more accurate results than other IgG food tests that only measure IgG. To find out about or order the food sensitivity testing I recommend, see here.

It is however important to note that some people, that have a severely impaired immune system, may not be capable of launching an immune response to trigger foods. In which case, IgG food sensitivity testing would be essentially useless.

How to Reduce Food Sensitivities

In the second article in this series, I take a deep dive into what you can do to reduce food sensitivities and improve your oral tolerance.

If you have any questions, I’m always happy to help so please get in touch. To know more about how you can work with me, you can find out more here.

Stephen Ward Headshot Image


Stephen Ward (MSc) is trained in assessing the root cause of chronic health issues through Functional Medicine.

He uses nutrition, lifestyle changes, and nutraceuticals (targeted supplements) to help you achieve your goals and improve your health.

Food Sensitivities: Heal your gut and enjoy food again

In the first article in this series, I introduced you to some of the concepts behind food sensitivities, and how test for your current food sensitivities accurately using lab testing and/or elimination diet. I say current food sensitivities as these reactions to foods are by no means set in stone. By improving the health of your gut and the functioning of your immune system, it is possible to re-gain tolerance to foods and no longer react to them. This article is all about the nutritional strategies to achieve this.

But first, a reality check!

Let’s check in with our expectations before we get started Is regaining tolerance to all the foods you struggle with now even possible? The answer to this question my friends, is my favourite answer of ‘it depends..’

It depends on the person and it also depends on the food.

Something I tell my clients in clinic, is that I can’t say for certain how long it will take you to achieve results, until we get started. Only then can we see how you personally are responding to interventions.. Once we’ve started, we will then have a better idea of what we are working with. Remember, everyone is different!

But in general, it can be much more difficult, or not possible, to regain tolerance to the ‘top allergens’ such as gluten, and easier with foods like eggs and dairy. After working on improving your gut health, it may be that you can eat these foods without issue, or it may be that it only allows you to cheat occasionally and then have only mild symptoms. This varies from person to person!

The Functional Medicine approach

Are you eating like a bird to control your symptoms?

That’s not good for your health or your well-being!

If you have developed reactions to a wide array of foods, avoiding all these foods doesn’t do anything to resolve the underlying causes of your gut issues –  your immune system and gut bacteria will still be dysregulated; In time, this can lead to worsening of food sensitivities, auto-immunity and chemical sensitivities. Eating a more and more restricted diet isn’t the answer and is a path you don’t want to go down..

The question is not how do you avoid all the foods you react to but how do you calm the over-reactivity of the immune system in your gut, as well as heal leaky gut. The goal here is to reduce the hyper-reactivity to a whole range of foods, rather than focus on tolerance or avoidance of individual foods.

The approach I recommend follows a number of steps, which importantly includes addressing the root causes of your loss of tolerance to foods (or to the environment as in the case of chemical sensitivities):

  1. Identify the foods that you are reacting to through an elimination diet and / or lab testing (see my first article in the series for details on how to identify these foods)
  2. Whilst working to improve the health of your gut (step 3), temporarily remove the foods from your diet that provoke the biggest reactions. This removes the ongoing source of inflammation, so that you are not ‘pouring more fuel to the fire’.
  3. Improve the reactivity of your immune system by addressing the root causes of your gut issues and fixing an overly leaky gut 
  4. Reintroduce foods one at a time, re-establishing diet containing a wide range of foods. Working towards eating a diverse range of foods is key to regaining oral tolerance.
  5. Consider re-testing or monitor symptoms

In this article, we are going to focus on step 3 which is the step where we address your root causes of your food sensitivities.

More than a leaky gut diet..

Whilst addressing an overly leaky gut is important part of reducing food sensitivities, it is not the only thing! Healing a leaky gut alone does not reduce the inflammatory response to foods. We need to support our T-Reg and our dendritic cells in order to switch off the inflammatory messaging in our gut (revisit the first article on this series for a detailed recap on this). Any ongoing sources of inflammation will need to be addressed to reduce inflammation. These potentially include

  • Bacterial overgrowth or gut dysbiosis (an imbalance of bacteria in the gut)
  • Yeast overgrowth (e.g. Candida) or SIFO
  • Pathogenic bacteria or Protozoa (parasites)
  • Small intestinal bacterial overgrowth (SIBO)
  • Auto-immunity including IBD
  • High stress or extreme exercise can also be triggers

You may want to refer to my article on the 4 steps to restore gut health to get you started with these issues. Realistically, you will need to work with a practitioner, such as myself, to identify and treat these gut issues.

Dendritic Cells

Dendritic cells are a type of immune cell that sample the environment inside the gut (the gut lumen), providing an inflammatory signal to the rest of the immune system if they find something which they deem to be a threat. It’s vital therefore that they aren’t overly-reactive (like Donald Trump on Twitter!).

Dendritic cells can initiate an inflammatory response to foods in the absence of leaky gut!

This is important as it means even fixing a leaky gut, doesn’t necessarily mean the inflammatory response in our gut will develop normal tolerance. It may take extra work to support the Dendritic cells and T-Reg cells in our gut, as well as the spleen and liver!

dendritic cells sample antigens from the gut lumen

A key process in the loss of oral tolerance is the development of over reactivity in dendritic cells. These long armed cells sample the contents of the gut, and determine whether the immune system should respond to the proteins they find. We can balance the function of dendritic cells by

  1. Digest your food well
  2. Increasing protective secretory IgA

Digest your food well

If foods arrives in our gut, through our mouth and stomach, and hasn’t been appropriately broken down, it is more likely to activate our dendritic cells, and the immune system.

So how do you ensure foods are appropriately digested?

Well, digestion starts when we think about food, when we see and smell something appealing. Then our hormonal and nervous system trigger the release of stomach acid (hydrochlocic acid – hcl) and digestive enzymes, and blood flow (i.e. energy) is redirect to digestion. This happens best when we eat and are relaxed, at ease, and particular when eating in a social situation. Taking a few deep breaths before eating, using 4-7-8 breathing for example, can help to move our body to a relaxed state, and directing energy towards digestion.

It’s also vital that we chew our food really well before swallowing it, usually around 20 to 30 times. A useful image to keep in mind is that food should not be recognisable as the original food by the time we have chewed it and then swallowed it. One yourself indication that you aren’t doing this well, as recognisable food in your stool! I have a short course on optimising your digestive processes that is a great way to focus in on these fundamental requirements for gut health.

If, after focusing on eating your food in a relaxed state and chewing your food well, you still have the signs of low stomach acid, supplementing with HCL and high quality, broad spectrum digestive enzymes may be needed whilst you work on improving your gut health.

Secretory IgA (SIgA)

One of the ways our dendritic cells are protected from over-activation by the contents of our gut is through a natural layer of mucus that lines our gut. This mucus contains a protective immunoglobulin called secretory IgA (SIgA). The intestinal cells produce about 2-3g of SIgA every day and production tends to peak in childhood and start to declines with old age.

Many people think of mucus as being mainly in the nose and sinuses, but there is actually much more in the gut. This sticky mucus lining of the gut protects against gastro-intestinal pathogens like bacteria, viruses, fungi, toxins and food particles.

Essentially, SIgA antibodies bind themselves to the nasties, trapping them in mucus and stopping them from reaching the gut lining, and so SIgA protects our dendritic cells from over activation

These antibodies also ‘tag’ foods as acceptable by the body, suggesting why SIgA is an important part in maintaining tolerance to foods and avoiding progressive food reactions. 

Low SIgA is common in people with adrenal fatigue or who are combating an infection of some sort, particularly a Candida overgrowth. Signs of low SIgA can include cracked dry lips and skin, eczema, psoriasis, acne, chronic infections and accutane or steroid use. SIgA levels can be tested as part of a stool test such as GI Map or GI 360.

In most cases, you can think of the infection as dragging the SIgA down. The bacteria, yeast, or viral overgrowth (or all three – eek!) may need to be resolved and adrenal and thyroid issues addressed (are you constantly under emotional and psychological stress?), and detoxification pathways supported in order to see a change in SIgA.

In other more simple cases, I see a boost in SIgA from nutritional strategies that focus on pre and probiotics (including Sacchromyces Boulardi) with targeted minerals, vitamins and fatty acids. We know Vitamin A and D, Zinc and glutamine support SIgA and so it makes sense to optimise or supplement these nutrients.  

T-Reg Cells

Dendritic cells surround foreign proteins and transport them to the lymphatic system. There, they present the protein to T-Reg cells. It is the T-Reg cells that determine whether the immune response should launch a response of activation or tolerance. We need healthy T-Reg cells in order to distinguish between friend and foe and to not launch an overly zealous response to food. If a response is initiated, B cells within the immune system start to create antibodies to the proteins found in that food. This overactive immune response is a large part of what we experience as food sensitivities.

The good news is that we can support out T-Reg cells through nutrition and lifestyle. So, a key focus in our approach is to enhance the ability of our T-reg cells to distinguish pathogens. 

Short chain fatty acids (SCFAs) and Fibre

One of the best interventions we can make to support out T-Reg cells is to feed them more fibre. Fibre comes from plant based foods and so I recommend eating a diverse range of vegetables and berries, and to constantly switch the vegetables that you eat. This supports a diverse range of healthy gut bacteria, which in turn, metabolise plant material to make SCFAs. SCFAs help regulate T-Reg cells and reduce inflammation.

This is why I ask my clients to not eat only the same well-tolerated foods over and over again, even if test results show that they react to certain vegetables. Of course, if you have a noticeable reaction to a particular food, you probably want to remove it from your diet whilst you are working on repairing your gut. But it really is crucial, that you work on expanding your diet, eating new foods. It is only by doing this that you can regain tolerance to a wide range of foods.

If you tolerate FODMAPs, hummus and stewed apples are particularly good sources of fibre for the gut. Supplemental fibre choices (again if tolerated) include FOS, inulin, psylium, oat bran, beta-glucans, resistance starch,  and arabinogalactin. If you can’t tolerate fibre right now, due to SIBO or IBS, you can also add to your natural SCFA production with supplemental SCFAs, such as Butyrate.

Vitamin D is also critical to dendritic and T_Reg cell function, and helping prevent leaky gut. Test your levels to ensure they are optimal.

Bisphenol A (BPA), typically found in plastics, has been identified as a risk factor in the development of food allergy and food intolerances. A study in 2014, found that childhood exposure to BPA was linked to food intolerances later in life (this study was in rats, but is likely also applicable to humans). BPA is thought to play a role in auto-immunity, PCOS, suppressing tolerance to foods and the environment e.g. multiple chemical senitivities.

BPA is contained in certain plastics, fire retardants, receipts, fast foods, canned food liners and drinks, plastic drink bottles and food containers. Also, you should be aware that other plastics may also have a negative impact on our health – we only now just starting to study the impact of these other forms of plastic on our health..

Liver and spleen

Studies have shown that individuals with liver disease are four to six times more likely to develop an intolerance to gluten, and Celiac disease (the autoimmune reaction to dietary gluten). Our livers can launch an overly zealous reaction to foods in the same way that the immune system in our guts can. If you have food sensitivities and your liver enzymes are raised, you should always work towards restoring the health of your liver as well as your gut.

Leaky Gut

Increased intestinal permeability, commonly known as leaky gut, can be a contributing factor to loss of oral tolerance, but it isn’t the only mechanism involved in food sensitivities!

Mechanism of Intestinal Permeability

With a leaky gut, larger molecules, such as undigested food particles, toxins and micro-organisms, can enter the bloodstream through gaps, called tight junctions, between the cells that make up the gut lining.

The immune system doesn’t recognise these foreign molecules, raises the alarm that an invader is present, and then makes antibodies specific to these molecules. If those macro-molecules are gluten, your body will make antibodies to gluten. If it’s dairy, your body will make antibodies to dairy. A loss of oral tolerance to that food is developing..

A leaky gut can also be associated with a general loss of tolerance to a range of foods. In which case, you may find yourself reacting to more and more foods.

Healing an overly leak gut needs a three pronged approach, a lot of which we have already covered:

  1. Support SCFA production through pre and probiotics and fermented foods (see above)
  2. Support SIgA production (see above)
  3. Supporting the mucosal lining

Supporting the gut lining

You should always start by working on lifestyle factors, such as good sleep and managing stress. Stress and extreme exercise can lead to a leaky gut, and associated issues. 

The foods I tend to recommend for repairing the gut lining include:

  • 30ml Aloe Vera juice daily
  • 250ml Cabbage juice daily (rich in glutamine)
  • 200ml Bone broth daily
  • 500ml of strong homemade ginger tea daily 

Helpful supplements include Zinc Carnosine, L-Glutamine, Butyrate, Vitamin A and D, Colostrum, Flavonoids, and omega 3s.

Food Re-introduction

After you have done the work needed to improve your gut health (and yes, it is work – unfortunately, there isn’t a magic bullet I know of for this), any foods that were removed from the diet are re-introduced systematically. Typically, foods are re-introduced every two or four days whilst keeping a close eye on your symptoms for a reaction to the food. In that way, we can identify which foods you are still reacting to, and may need to continue to limit. How long you avoid the trigger foods before re-introducing them, and how often you re-introduce them will depend on the severity of your symptoms.


At the end of the day, the aim is to have you eating, enjoying, and tolerating a wide range of foods, particularly plant based foods that provide the fibre for our gut bacteria, but how you get these is a journey which varies from person to person. It’s easy to become overwhelmed and confused by all the information and options, and so I do recommend working with a practitioner, such as myself, through all these steps. Let me know if I can be any help. You may also be interested in the food sensitivity testing service, we offer.

What is Leaky Gut? And 12 signs you have one…

Did you know our digestive system has two purposes?

Of course, it allows us to break down food into smaller and smaller particles to be absorbed into the bloodstream and be used by the body. Naturally, we need those nutrients to live!

But also, it blocks larger particles known as macromolecules from being absorbed into the body. These macromolecules include toxins, pathogens, and undigested foodstuffs. This unseen barrier is vital to our long term health and wellness.

Leaky gut, or increased intestinal permeability as it’s known academically, allows the uncontrolled passage of these macro-molecules into the body from the small intestine.

In the small intestine, the epithelial lining itself is only one cell thick. It functions like a cheesecloth with only small molecules intended to pass through the intestinal barrier. As food winds its way through the small intestine, it is broken down into smaller and smaller components until they are small enough to be absorbed through the cheesecloth.

Holes in a net

However, when there is inflammation in the intestine and increased intestinal permeability, larger macro-molecules, pass through the cheesecloth unchecked. It is as if the cheesecloth has tears in it which let the larger molecules through. This is bad news as the immune system recognises these molecules as undesirables and produces antibodies to these molecules, leading to inflammation, and the potential for a host of health issues.

The state of health or the state of disease is the combination between what we are – meaning what genetically makes us the way we’re engineered – and the environment that’s around us. And the gut is the point of entry in which these two elements meet

Alessio Fasano, MD

The gut lining and mucus layer work together

The good news is the epithelial lining is protected by a layer of mucus, known as the mucosal immune system (MALT). While the epithelial lining restricts access to the body of ‘troublesome’ macro-molecules and secretes antimicrobial substances, the mucus prevents unwanted organisms from sticking to the lining. The lining is where the good ‘good’ bacteria live, limiting the colonisation by unwanted organisms.

In healthy states, the MALT provides protection against pathogens but maintains tolerance against non-threatening substances such as food molecules. In other words, the MALT should be smart enough to react to things that may be bad for us, but not react to other things which are harmless (you can read about oral tolerance here). Our microbiome plays a part in training our immune system to react in this way.

Luckily, there are dietary and lifestyle changes, as well as nutrients that can help repair this protective firewall and increase the diversity of our gut microbiome.

It is now recognized that the interface of the individual’s intestinal immune system with their gut microbiome has a critical effect on metabolism and immunity spanning the function of many organs and diseases including cancer, diabetes, arthritis, obesity, anxiety/depression, and autism.


How can I tell if I have leaky gut?

While there is testing that can be done for intestinal permeability, the truth is MOST people with a chronic health issue will have some degree of increased intestinal permeability.

And remember, you don’t have to have gut symptoms to have a leaky gut. Leaky gut can manifest as autoimmune conditions affecting the thyroid (Hashimoto’s) or joints (rheumatoid arthritis), mental illness, depression, skin problems like eczema or psoriasis and more.

12 signs you have leaky gut:

  1. Food sensitivities or intolerances – As food particles may enter the bloodstream through a leaky gut, the immune system of a person with increased intestinal permeability may react to a food (especially gluten and dairy). Leaky gut and allergies have been found to be linked.
  2. Poor Immune System Function: Including susceptibility to viruses and parasites
  3. IBS and bloating Particularly diarrhea-predominant IBS
  4. Candida, Parasites and Small Intestine Bacterial Overgrowth
  5. Inflammatory Bowel Disease
  6. Chronic Fatigue – Inflammatory compounds, called cytokines are associated with increased intestinal permeability and can lead to fatigue
  7. Auto-Immune Diseasesread more here including Hashimoto’s Thyroiditis
  8. Polycystic Ovary Syndrome – PCOS has been associated with increased zonulin, a biomarker of increased intestinal permeability
  9. Nutrient Malabsorption – This may be associated with fatigue
  10. Skin issues – such as psoriasis, acne, rosacea, or eczema
  11. Mood issues, Depression, Anxiety, and Mood Swings
  12. Brain Fog and Memory Issues

Now, the good news is intestinal permeability is completely reversible, and the mucosal firewall can be repaired.

Some of the foods that can help include


You may also be interested in this article to find out how intestinal permeability is key to the development of an auto-immune disease. If are looking for the steps you need to heal your gut, you probably need to read this article.

Stephen Ward (MSc) is trained in assessing the root cause of your health issues and together, we can work this out.

Call 0491611043 or BOOK ONLINE.

Alternatively, send me a message and I’ll get back to you ..

Quit sugar: The effect of sugar on our guts

Do you find that when you are stressed or tired, you automatically seek out something sweet?  And then many of us find it difficult to stop eating sweet foods once we have started.

It is as if, we are biologically hard-wired to crave sugar.

In fact we are.

In Paleolithic times, that sweetness was probably hard to find and the calories were valuable, and so our bodies today do not know how plentiful sugar is in today’s society and we still have that craving.

It’s not your fault that you crave sugar, and it’s perfectly normal.

Sugar in Australia

Australia’s sugar intake has been described by experts as ‘alarming’ with the worst habits among children and adolescents. The 2011 Australian Health Survey of more than 8000 participants found 55% of people consumed more added sugars than recommended. The average American is eating somewhere between 130 and 152 pounds, or 58 to 69kg of sugar a year! 152 pounds of sugar equates to 52 teaspoons a day.

If we could see this amount of sugar laid out, I’m convinced we would immediately do something about it. But as it is hidden away in many foods, we simply do not realise how much we are eating.

Sugar and gut health

But is sugar particularly bad when it comes to the gut?

It sure is!

The microorganisms that live in our gut, that is yeasts, bacteria, protozoa, act in a similar way to a metabolic ‘organ’. Sugar changes the gut microbiota in a way that increases intestinal permeability, or ‘leaky gut‘.

It can particularly feed Candida (a type of yeast), and ‘bad’ bacteria that cause inflammation, and again, causing leaky gut. This allows larger molecules to come into contact with immune cells, which react with further inflammation. These molecules then pass into the blood, and are transported to the liver via the portal vein.

And so the microbiome and leaky gut have been reported to be involved in the development of chronic liver disease and portal hypertension (high blood pressure).

Leaky gut has also been associated with visceral fat (fat around the tummy), presumably as the body uses the fat cells to store the toxic macro-molecules that have entered into the bloodstream. So it seems, leaky gut can make you fat, and that’s not just from all the calories in all that sugar!

Because there is so much sugar in the typical diet, our blood sugar levels are soaring, and high blood sugar has also been shown to increase intestinal permeability directly, at least in mice. These sugar spikes trigger the centers in our brain associated with reward, pleasure, and seeking out the source of that feeling. Amazingly, these are the same areas of the brain that light up in people that are addicted to cocaine, heroin, and nicotine.

It’s not your fault that you crave sugar!

It’s clear that sugar has addictive properties and we need to put in the effort to de-normalize sugar, so it loses its group on us. We can then choose to eat it in small amounts, as a treat, and under our control 🙂. We may find that our energy is more even, our gut is healing, and we have lowered our type 2 diabetes risk.

Retrain your taste buds

You can retrain your taste buds, by eliminating all added sugar from your diet for four weeks

At the end of four weeks without added sugar, your taste buds will have adjusted, and you may find sweetened foods just too sweet for your new tastes. The tea you drank with two teaspoons of sugar, may now taste weird and kind of disgusting. Congratulations!You have now successfully de-normalized sugar!

Added sugar is any form of sugar or sugar alternative added to, or contained in, your food. This includes the raw sugar in your tea, coconut sugar, rice bran syrup, maple syrup, molasses, or agave syrup on your fruit. While there are some metabolic differences between the forms of sugar, your gut and its microbiome don’t discriminate between the type or source of the sugar, or whether it is refined or unrefined. It is all the same:

Sugar = Sugar = Sugar

At the end of four weeks without added sugar, you can introduce a little maple syrup or raw local honey if you want to…

Artificial sweeteners aren’t recommended either as they wreak havoc on the gut by altering the gut microbiota. Small amounts of stevia are probably the best option, although even that may cause gut irritation in some sensitive people.

What does the science tell us about gluten and leaky gut?

Catchy headlines poke fun at the gluten-free ‘fad’, and many GPs still do not believe non-celiac gluten sensitivity could be affecting their patients. But many people are finding that they feel better when they avoid gluten. So what does the research tell us?

In case you didn’t know, gluten is a family of proteins found in most cereals including wheat, rye, spelt, and barley. It gives dough a glue like consistency which holds it together. Gluten is not only found in obvious foods such as bread, pasta, and beer but also soy sauce, sweats, chips, hot dogs and battered fish!

Celiac Disease

In people with celiac disease, gliadin is a powerful trigger of zonulin release. Zonulin increases intestinal permeability by opening the tight junctions in the epithelial lining, and in people with celiac disease, an auto-immune response follows.  This is a serious condition, and full-blown celiac disease is associated with complete atrophy of the villi which line the small intestine and absorb your nutrients. If you suspect celiac disease, particularly if you have a family history of celiac disease, please speak to your GP about testing.

Non-Celiac Gluten Sensitivity

Whilst increased intestinal permeability in response to dietary gluten is most severe in those with celiac disease, zonulin, a marker for intestinal permeability, is also increased in people with what is called non-celiac gluten sensitivity (NCGS) and also irritable bowel syndrome with diarrhea.

NCGS is a term applied to people who experience symptoms in response to consumed to gluten consumption but do not have celiac disease. They may feel gastro-intestinal discomfort, fatigue or neurological symptoms. These people tend to improve on a gluten-free diet. Unfortunately, these people can be mocked for avoiding wheat and told that it’s all in their head.

But researchers have found that people with NCGS have increased intestinal permeability compared to healthy subjects. This should not be surprising as we know gliadin increases the release of zonulin, which can affect tight junctions. The opening of these tight junctions, our gateways. allows macromolecules to come into contact with our immune system and our bloodstream and explains why the group with NCGS also had a systemic immune activation on eating gluten.

Gluten increases Intestinal Permeability in All Human Tissue

In a 2015 study, researchers found tissue taken from the duodenum of humans became permeable, and there was increased inflammation when exposed to gliadin (i.e. leaky gut). As this study is in tissue taken from people rather than directly in people themselves, we have to be careful extrapolating the results. However, this backs up the experiences of many people .. they feel better when they don’t consume gluten.

In people with gluten sensitivity and NCGS, the damage did not clear after 36 hours, and what is most surprising, is that after five hours the tissue taken from ‘healthy’ people without celiac of NCGS, still had increased permeability.

Now, the epithelial lining of the small intestine is made up of the fastest growing cells in the body, creating a new lining every 3 to 7 days, and the gut lining would heal itself after exposure to gluten. But, if you have toast for breakfast, a sandwich for lunch, and pasta for dinner, it is never getting a chance to heal. Remember, I’m talking about people who aren’t celiac or don’t have NCGS here. If you consume gluten for breakfast, lunch, and dinner, your gut lining never has a chance to repair and you leaky gut will develop.

Researchers refer to this as the loss of oral tolerance. Now, your body can not deal with the toxins you are exposed to, and it may also start reacting to foods you didn’t react to both, as your immune system fights to defend itself. You have pathogenic intestinal permeability or a leaky gut and this can lead to inflammation in the body and autoimmunity.

Although lab tests do exist to look at your sensitivity to gluten, it’s widely accepted that an elimination diet is the best way to test for gluten intolerance. If you have a chronic health condition, it may be a good idea to remove gluten from your diet and see if that is of benefit. If you want to go further with the elimination diet, a Low FODMAP diet may be the next logical step to improve gut health.

The Leaky Gut / Auto Immunity Connection

This is part of a series on “leaky gut” (intestinal permeability). In the first, I talked about what leaky gut is and 11 signs that you have it.

It’s very common for people eating the Standard Australian Diet, or other Western diet, to struggle with gut function and autoimmunity. This does not mean that it’s “normal” and that we can do nothing about it!

Leaky gut is one of the root causes of many of today’s chronic diseases and has been called a “danger signal for autoimmune diseases”…

How Auto-Immunity begins

When intestinal permeability is increased beyond normal, macro-molecules enter the bloodstream. The immune system, which is always on guard for potential pathogens, is waiting for them! As it doesn’t recognise these macro-molecules, it raises the alarm and the body then makes antibodies to these macro-molecules. If those macro-molecules are gluten, your body makes antibodies to gluten. If it’s dairy, your body makes antibodies to dairy.

OK, so now I have a reaction to a particular food, that’s it right?

That’s just the beginning, unfortunately… As human tissue structure appears very similar to the targeted macro-molecule, components of the body’s immune system target one or more types of your own tissue e.g. the thyroid. This is known as molecular mimicry and results in human tissue being damaged as collateral damage, and the process of autoimmunity begins.

The tissue that is the target of the antibodies depends on that person’s weakest link. For instance, gluten cross-reacts with neurological tissue in some people, thyroid tissue in others, and so on. Remember though, the underlying process of auto-immunity is the same whether it is Hashimoto’s thyroiditis, rheumatoid arthritis, or pernicious anemia.

This process continues until the targeted tissue starts to lose function and you go to see the doctor and are then diagnosed with an auto-immune condition. But the actual process may have started years early when the body first started creating these antibodies to the macro-molecules and human tissue.

Dr. Alessio Fasano, the chair of pediatric gastroenterology at Massachuesetts General Hospital looks at Celiac disease as a model of auto-immune conditions; The three underlying factors these conditions share are:

Three causes of autoimmunity: Leaky Gut, Genetics, Environment

Less than 10% of those with the genetic disposition for the development of auto-immunity progress to a pre-disease state, illustrating the importance of other causal factors besides a person’s genetics. Leaky gut and environmental triggers, such as gluten, are two of these key factors. Indeed, research has show that increased intestinal permeability often precedes the development of auto-immune conditions.

Why monkeys don’t develop auto-immune diseases…

In 2000, researchers from the University of Maryland School of Medicine identified a protein, called zonulin, which opens gateways, or tight junctions, in the small intestine to let macromolecules into the bloodstream.

Mechanism of Intestinal Permeability

As is typical in the history of immunology, zonulin has been further clarified and renamed as haptoglobin 2 precursor.

“While apes, monkeys and chimpanzees do not have haptoglobin 2, 80 percent of human beings have it… Apes, monkeys and chimpanzees rarely develop autoimmune disorders. Human beings suffer from more than 70 different kinds of such conditions. We believe the presence of this pre-haptoglobin 2 is responsible for this difference between species.”


To heal your gut and repair leaky gut, you will need to follow a plan that includes steps to remove the cause of your issues, repair leaky gut, and then reseed your gut bacteria.

If you are ready to get your health and vitality back so you can lead a better life but need a little bit of help, I offer one-to-one consultation plans. I will help you get to the root cause of your gut issues, and address it with an effective personalised nutrition and lifestyle plan, that is manageable and sustainable, without nasty side effects.

Call 0491611043 or email NOW!