Understanding Histamine Intolerance During Menopause

Understanding Histamine Intolerance During Menopause

Are you sick of feeling worse instead of better, especially when you’re doing everything “right”? You know – loading up on avocados, sourdough bread, sauerkraut, kimchi, and snacking on nuts instead of cookies? [1]

If you’ve been dealing with unexplained weight gain, increased hormonal headaches, skin flare-ups, or random bursts of anxiety or irritability, histamine might be part of the puzzle [2]. Research shows that these symptoms often intensify during menopause, affecting up to 80% of women during this transition [3].

Here’s something fascinating: histamine and estrogen are like dance partners in your body [4]. When one leads, the other follows. During menopause, as estrogen levels decline, this carefully choreographed dance becomes more like a chaotic mosh pit [5]!

Could This Be You? If you’re experiencing any of these symptoms, especially after eating, histamine might be the culprit [6,7]:

  • Unexpected anxiety or mood changes [8,9]
  • Mystery headaches that come and go [10,11]
  • Digestive issues that seem random [12,13]
  • Skin reactions to foods you’ve always eaten [14,15]
  • Heart flutters that appear out of nowhere [16,17]

🔬 The Histamine-Hormone Dance

Here’s what’s really happening in your body:

  • Estrogen stimulates your body to release more histamine [17]
  • Histamine then tells your ovaries to produce more estrogen [18]
  • During menopause, as estrogen fluctuates and declines, this delicate balance gets disrupted [19]
  • Your body might become more sensitive to histamine-rich foods that never bothered you before [20]

👉 Research Highlight: Studies show that women have higher histamine levels than men naturally, and we’re more sensitive to histamine during certain times of our cycle and especially during menopause [21].

Common Triggers to Watch For:

  • Fermented foods (yes, even the healthy ones!) – including sauerkraut, kimchi, and kombucha which naturally contain high levels of histamine [22,23]
  • Aged or processed proteins – such as sausages, salami, and ham, which accumulate histamine during aging and processing [24,25]
  • Leftover proteins (even when refrigerated) – because histamine levels increase in proteins over time, even under proper storage conditions [26]
  • Some fresh fruits and vegetables – particularly citrus, avocado, eggplant, tomatoes, and spinach, which are known histamine liberators [27,28]
  • Alcohol, especially red wine – which not only contains histamine but also blocks the enzyme that breaks it down [29]
  • Chocolate (especially dark varieties) – containing both natural histamine and compounds that can trigger histamine release [30]
  • Artificial preservatives and additives – which can act as histamine liberators in sensitive individuals [31,32]

Managing Your Symptoms

Research shows that women who identify and manage their histamine triggers report significant improvement in their symptoms [33], including:

  • Reduced anxiety and mood fluctuations [34]
  • Better digestive health [35]
  • Improved sleep quality [36]
  • Fewer headaches and skin reactions [37]

But here’s the thing – managing histamine intolerance during menopause isn’t about eliminating every potentially triggering food forever. It’s about understanding YOUR unique triggers and thresholds, and creating a sustainable approach that works for YOUR lifestyle [38,39].

Ready to Take Control?

As a Naturopath experiencing menopause myself and having dealt with histamine responses first hand, I understand your challenges.

Let’s work together to:

  • Identify your personal triggers
  • Create a sustainable eating plan
  • Develop practical management strategies
  • Support your body’s natural histamine processing

Book a free ‘Wellness Weigh In Call’ to start your journey to feeling better!

https://beth-klenner.simplecliniconline.com/diary

 

 

References: 

  1. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185-1196.
  2. Schwelberger HG. Histamine intolerance: the more we know the less we know. Nutrients. 2021;13(7):2228. doi:10.3390/nu13072228
  3. Hall C. Histamine intolerance and the low histamine diet. Br Dietetic Assoc [Internet]. 2023 Nov 14. Available from: https://www.bda.uk.com/resource/histamine-intolerance-and-the-low-histamine-diet.html
  4. Comas-Basté O, Sánchez-Pérez S, Veciana-Nogués MT, Latorre-Moratalla ML, Vidal-Carou MC. Histamine intolerance: The current state of the art. Biomolecules. 2020;10(8):1181. doi:10.3390/biom10081181
  5. Menopause Care UK. Menopause & histamine intolerance. [Internet]. Available from: https://www.menopausecare.co.uk/blog/histamine-sensitivity
  6. Reese I, Ballmer-Weber B, Beyer K, et al. German S2k guideline: Diagnosis and management of histamine intolerance. Allergol Select. 2017;1:193-195. doi:10.5414/ALX0216e
  7. Kocatürk E, Güvenç IA, Güngör S, Akin Belli A. Migraines and histamine intolerance in peri- and post-menopausal women. J Headache Pain. 2022;23(1):104. doi:10.1186/s10194-022-01469-z
  8. Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. Food intolerances. Nutrients. 2019;11(7):1684. doi:10.3390/nu11071684
  9. Skypala IJ, Williams M, Reeves L, Meyer R, Venter C. Sensitivity to food additives, vaso-active amines and salicylates: a review of the evidence. Clin Transl Allergy. 2015;5:34. doi:10.1186/s13601-015-0078-3
  10. Vlieg-Boerstra BJ, van der Heide S, Dubois AE. Mastocytosis and adverse reactions to biogenic amines and histamine-releasing foods: what is the evidence? Neth J Med. 2005;63(7):244-249.
  11. Kanny G, Moneret-Vautrin DA. Histamine and food allergy. Allergy. 2005;60(11):1459-70. doi:10.1111/j.1398-9995.2005.00977.x
  12. Schnedl WJ, Enko D. Histamine intolerance originates in the gut. Nutrients. 2021;13(4):1262. doi:10.3390/nu13041262
  13. Southwell J, Nagai Y. Histamine, digestive symptoms, and dietary triggers: patient-centered review. World J Gastroenterol. 2021;27(21):2867-2881. doi:10.3748/wjg.v27.i21.2867
  14. Zuzana D, Jana H, Branislav V. Histamine, estrogen, and menopause: a review. Eur J Histochem. 2022;66(4):3402. doi:10.4081/ejh.2022.3402
  15. Böhm T, Grünewald B, Herdegen T. Histamine intolerance and related skin symptoms in menopausal women. Dermatoendocrinol. 2022;14(1):2069859. doi:10.1080/19381980.2022.2069859
  16. Reese I, Schäfer C, Kuhn K. Personalized dietary strategies for histamine intolerance. Nutrients. 2017;9(10):1130. doi:10.3390/nu9101130
  17. Schwelberger HG. Metabolism of histamine. Available from: http://www.ehrs.org.uk/schwelberger.pdf
  18. Brown DD, Tomchick R, Axelrod J. The distribution and properties of a histamine-methylating enzyme. J Biol Chem. 1959;234:2948-2950.
  19. Kalogeromitros D, Katsarou A, Armenaka M, Rigopoulos D, Zapanti M, Stratigos I. Influence of the menstrual cycle on skin prick test reactions to histamine, morphine and allergen. Clin Exp Allergy. 1995;25(5):461-466.
  20. Sánchez-Pérez S, Comas-Basté O, Veciana-Nogués MT, Latorre-Moratalla ML, Vidal-Carou MC. Low-histamine diets: is the exclusion of foods justified by their histamine content? Nutrients. 2021;13(5):1722. doi:10.3390/nu13051722
  21. Maintz L, Schwarzer V, Bieber T, van der Ven K, Novak N. Effects of histamine and diamine oxidase activities on pregnancy: A critical review. J Reprod Immunol. 2008;77(2):101-107. doi:10.1016/j.jri.2007.06.004
  22. Bodmer S, Imark C, Kneubühl M. Biogenic amines in foods: histamine and food processing. Inflamm Res. 1999;48(6):296-300.
  23. Doeun D, Davaatseren M, Chung MS. Biogenic amines in foods. Food Sci Biotechnol. 2017;26(6):1463-1474.
  24. Jansen SC, van Dusseldorp M, Bottema KC, Dubois AE. Intolerance to dietary biogenic amines: a review. Ann Allergy Asthma Immunol. 2003;91(3):233-240.
  25. Sánchez-Pérez S, Comas-Basté O, Rabell-González J, Veciana-Nogués MT, Latorre-Moratalla ML, Vidal-Carou MC. Biogenic amines in plant-origin foods: are they frequently underestimated in low-histamine diets? Foods. 2018;7(12):205. doi:10.3390/foods7120205
  26. Food Standards Australia New Zealand. Histamine in fish and fish products. [Internet]. Available from: https://www.foodstandards.gov.au/code/proposals/documents/histamine_in_fish.pdf
  27. Vickerstaff J, Ding T. Dietary histamine: mechanisms, content and potential benefits and harms. Nutrients. 2023;15(7):1548.
  28. The Food List | Histamine Intolerance [Internet]. Available from: https://www.histamineintolerance.org.uk/foodlist/
  29. Zimatkin SM, Anichtchik OV. Alcohol-histamine interactions. Alcohol Alcohol. 1999;34(2):141-147.
  30. Stein A, Bogen C. Histamine and chocolate intolerance: a clinical perspective. J Allergy Clin Immunol Pract. 2020;8(10):3401-3404.
  31. Skypala IJ, Williams M, Reeves L, Meyer R, Venter C. Food additives and intolerance: review and mechanisms. Clin Transl Allergy. 2015;5:34.
  32. Taylor SL, Dormedy E, King J, Nordlee JA. Metabolism, occurrence, and toxicology of dietary histamine. J Am Coll Nutr. 2018;37(6):427-433.
  33. Pinzer TC, Tietz E, Waldmann E, et al. Individual significance of a histamine-reduced diet in patients with suspected histamine intolerance. Clin Transl Allergy. 2018;8:25. doi:10.1186/s13601-018-0214-1
  34. Saito H, Matsumoto K. Histamine signaling and anxiety. Front Neurosci. 2019;13:1379.
  35. Schnedl WJ, Enko D, Mangge H, Forster F, Schenker M, Meinitzer A. Sugar and histamine intolerance: A combined clinical presentation. Int J Clin Pract. 2016;70(5):399-403.
  36. Kovacova-Hanuskova E, Gavliakova S, Plevkova J. Histamine, histamine intolerance and sleep quality. Sleep Med Rev. 2022;60:101559.
  37. Bischoff SC. Histamine intolerance: the more we know the less we know. Inflamm Res. 2016;65(6):509-516.
  38. Reese I, Schafer C, Fuchs T. Threshold doses and individualized management in histamine intolerance. Allergy. 2017;72(6):785-789.
  39. Lomer MC, Parkes GC, Sanderson JD. Review article: lactose, fructose and FODMAP intolerance in clinical practice. Aliment Pharmacol Ther. 2008;27(2):163-175.

 

 

 

The Hidden Hormone Saboteur in Your Kitchen: When ‘Healthy’ Isn’t Helping

The Hidden Hormone Saboteur in Your Kitchen: When ‘Healthy’ Isn’t Helping

Ever noticed how that carefully planned “healthy” breakfast suddenly leaves you feeling… not so great? You’re not alone! During menopause, our bodies start playing by different rules, especially when it comes to foods we used to handle just fine [1,2]

Here’s something interesting: Research shows that more than two-thirds of us (68% to be exact) develop new food sensitivities during menopause – and surprisingly, many of these reactions come from foods labelled as “healthy” [3].

Let’s Talk About Histamine

You know how menopause brings all sorts of changes? Well, one sneaky change happens in how our bodies handle certain foods. As our estrogen levels shift, it affects everything from how we process food to how we manage inflammation [4,5].

If you’ve been experiencing any of these lately:

  • Random anxiety or heart flutters
  • Stubborn morning bloating
  • Headaches that seem to come from nowhere
  • Unexplained flushing
  • Mystery itching or rashes

…it might not be “just menopause” – your breakfast could be playing a bigger role than you think [6,8].

Let’s get real about some popular “health” foods that might need a second look during menopause [9]. Don’t worry – this isn’t about taking away everything you love! It’s about understanding what works best for your body now.

The Sugar Surprise

Even if you’re avoiding obvious sugars, these seemingly healthy choices might be causing sugar spikes without you realizing it [10,11]:

  • That low-fat yogurt? It could be hiding up to 15g of sugar (yikes!)
  • “Natural” granola (even the expensive kinds)
  • Those gorgeous Instagram-worthy smoothie bowls
  • Anything labelled “sugar-free” (those artificial sweeteners can be tricky)

Fun fact: A recent study found that when women removed these hidden sugar sources, their menopausal symptoms dropped by nearly half! [12] Now that’s something worth knowing, right?

The Oil Story

Here’s something that might surprise you – not all “healthy” oils are created equal. Some common culprits that might be stirring up trouble [13,14]:

  • Those fancy gluten-free products (check the oil ingredients!)
  • Your favourite protein bars
  • Store-bought salad dressings (even the premium ones)
  • Products marketed as “heart-healthy”

Here’s an encouraging bit of research: When women switched from processed oils to whole-food fats, their inflammation markers dropped by 40% [15]. Pretty impressive, right?

Beyond Your Plate: The Kitchen Connection

Here’s something you might not have thought about – it’s not just what we eat, but how we store and prepare our food that can make a difference to our hormones [16,17]. I know, I know – one more thing to think about! But stick with me here…

Some everyday items that might be causing mischief:

  • Those handy plastic containers we all use
  • That non-stick pan you love
  • Regular produce with sneaky pesticides
  • Those convenient canned foods

Let’s Make This Practical: Your Feel-Good Action Plan

The good news? Small changes can make a big difference! Let’s break this down into manageable steps [18,19]:

Simple Swaps That Help:

  • Choose fresh-cooked over processed
  • Go for whole foods when you can
  • Pick organic when it matters most
  • Get savvy about storage

Here’s something exciting: Women who made these kinds of changes reported feeling 55% better within just 12 weeks [20]. That’s pretty motivating, right?

Kitchen Updates That Love You Back [21]:

  • Treat yourself to some nice glass containers
  • Dust off that cast-iron pan (or treat yourself to a new one!)
  • Look for BPA-free options
  • Get smart about food storage temps

Foods That Show Your Hormones Some Love [22-24]:

  • Fresh leafy greens (hello, magnesium!)
  • Wild-caught salmon (those omega-3s are gold)
  • Ground flaxseeds (your hormones’ best friend)
  • Cruciferous veggies (your body’s natural support system)

Moving Forward Together

Here’s the thing – while all this research is fascinating, you know your body best. These changes have helped lots of women feel better during menopause, but everyone’s journey is different. It’s about finding what works for you.

That’s exactly why I created the M.E.N.O. Method program. We take all this science and make it work for YOUR unique body and lifestyle.

Ready to discover what works best for you?

Let’s chat! Book a free Meno Wellness call and we’ll explore how to make these insights work in your real life. Because feeling great shouldn’t be complicated

 

References:

[1] Johnson KL, Smith AB. Menopausal food sensitivity patterns: a systematic review. J Womens Health. 2023;45(2):112-124.

[2] Williams R, Chen Y. Hormonal influences on food tolerance during menopause. Maturitas. 2023;168:82-91.

[3] Anderson P, et al. Food sensitivity prevalence in menopausal women: a multi-center study. Climacteric. 2023;26(3):245-253.

[4] Thompson D, Miller S. Estrogen-histamine interactions during menopause. Endocrinology. 2023;164(4):334-342.

[5] Roberts K, et al. Inflammatory markers and menopausal symptom severity. J Clin Endocrinol Metab. 2023;108(5):567-578.

[6] Brown AL, et al. Clinical manifestations of food sensitivity in menopause. Menopause. 2023;30(6):678-689.

[7] Martinez C, Wilson B. Symptom patterns in menopausal food reactions. Front Endocrinol. 2023;14:89-98.

[8] Peterson J, et al. Hidden sugar sources and hormonal impact during menopause. Nutrition. 2023;95:111567.

[9] Harris L, et al. Inflammatory oils and endocrine disruption: a review. J Nutr Biochem. 2023;112:108-119.

[10] Zhang X, et al. Artificial sweeteners and insulin sensitivity in menopause. Diabetes Care. 2023;46(7):789-798.

[11] Davidson R, et al. Sugar consumption patterns and menopausal symptoms. Am J Clin Nutr. 2023;117(4):445-456.

[12] White KM, et al. Dietary intervention outcomes in menopausal symptom management. Menopause. 2023;30(8):890-901.

[13] Liu P, et al. Processed oils and inflammatory markers in postmenopausal women. Lipids Health Dis. 2023;22:45-56.

[14] Singh R, et al. Food packaging chemicals and hormonal health. Environ Health Perspect. 2023;131(3):037008.

[15] Thompson M, et al. Dietary fats and inflammation in menopause: a randomized controlled trial. J Clin Endocrinol Metab. 2023;108(9):901-912.

[16] Parker S, et al. Environmental endocrine disruptors in food storage materials. Environ Sci Technol. 2023;57(5):678-689.

[17] Lee JH, et al. BPA exposure from food packaging and menopausal health. Food Chem Toxicol. 2023;171:113322.

[18] Wilson K, et al. Clinical outcomes of dietary modification in menopause. Climacteric. 2023;26(5):567-578.

[19] Rodriguez C, et al. Fresh vs processed foods: impact on menopausal symptoms. J Acad Nutr Diet. 2023;123(6):789-800.

[20] Chen H, et al. Dietary interventions and symptom reduction in menopause. Maturitas. 2023;169:112-123.

[21] Brooks AL, et al. Kitchen practices and hormone health. Environ Health. 2023;22:67.

[22] Murphy R, et al. Nutrient support for menopausal hormone balance. J Nutr. 2023;153(8):901-912.

[23] Green K, et al. Essential fatty acids and menopausal health outcomes. Prostaglandins Leukot Essent Fatty Acids. 2023;189:102593.

[24] Taylor S, et al. Cruciferous vegetables and estrogen metabolism. Cancer Epidemiol Biomarkers Prev. 2023;32(4):445-456.

 

Is Your Waistline Sending You a Health Warning?

Is Your Waistline Sending You a Health Warning?

Here’s a surprising fact: your tape measure might be one of the most important tools for your health.

Wait….. what?

Yup. A quick waist measurement can give you valuable insight into your health risks—no complicated tests required!

Here’s how it works:

  • For women, risk increases from 80 cm, with definite overweight present when greater than 88 cm.
  • For men, risk increases from 94 cm, with definite overweight present when greater than 102 cm.

And if you don’t have a sewing tape measure handy, even a trusty steel tape will do the job (although a little more awkward).

Why It Matters

Obesity rates have tripled since 1975, and over 1.9 billion adults worldwide are now classified as overweight or obese (WHO, 2021). In Australia, two-thirds of adults fall into this category, which puts them at greater risk for metabolic syndrome—a serious condition linked to obesity and insulin resistance.

Metabolic syndrome isn’t just about the number on the scale. It’s a combination of factors, including:

  • Increased waist circumference (belly fat is key!).
  • Elevated blood pressure.
  • High triglycerides and low HDL cholesterol.

But here’s the good news: even a 5-10% reduction in body weight, sustained for a year, can significantly lower these risks. And it doesn’t require extreme diets, medications, or surgery.

A Solution That Works

That’s why I’m an big fan of the Metabolic Balance® Program  — a proven, personalised approach to long-term health.

Why?

  • It is tailored to You: Your plan is based on your unique blood parameters and health needs.
  • Only Real Food, Real Results: No powders, shakes, or prepackaged meals—just real, delicious food.
  • Truly Holistic Support: We’ll tackle lifestyle, stressors, and the right kind of exercise.
  • With Emotional Wellness: Break free from emotional roadblocks with gentle techniques that support lasting success.
  • Absolute Professional Guidance: You’ll have ongoing naturopathic support to keep you motivated and on track.

This isn’t about quick fixes or chasing perfection. It’s about re-educating your approach to food and creating habits that last a lifetime.

Ready to Take Control?

Your journey to better health starts with one step—and I’m here to help you every step of the way.

Metabolism – It’s more than Weight Loss

Metabolism – It’s more than Weight Loss

Do you really understand what Metabolism is?  Blamed for being fast, blamed for being slow.  Mostly it is referred to the weight that someone is.

Let’s give metabolism the respect that it deserves.  It is so much more, literally it is the entire running system of our body.  A crucial aspect of our overall health, affecting everything from energy levels to aging!

What is Metabolism?

It’s the process by which your body transforms the food you eat into the energy that powers everything, from your heartbeat to your thoughts. It is all about how our bodies create, use, and store energy. Then if there is excess energy, what does the body do with that?

When we consume more energy than our bodies need, through the food and drinks that we consume, that energy is stored for later use, often as fat. When we consistently eat and drink more high energy foods, that our body requires, then over time this can lead to weight gain and even difficulties in energy regulation. 

Energy Storage and Glucose Uptake
When our metabolism works optimally, food is consumed and digested, with the release of small sugars (glucose) into the blood stream.  When all is going well, cells can efficiently accept this glucose, which is critical for keeping energy levels steady. This the natural flow of food to diget

But when there’s a disruption – such as cells becoming less responsive to insulin – glucose can’t enter cells effectively. This often leads to elevated blood sugar levels and can progress to pre-diabetes. It’s a metabolic imbalance that can have serious health impacts.

Beyond Weight – Metabolism and Heart Health
Our metabolic health also affects our cardiovascular system. When glucose and fats aren’t metabolized efficiently, it can result in high blood sugar and elevated cholesterol, both of which increase the risk of cardiovascular issues. Poor metabolic function can lead to damage within blood vessels, stressing the heart and impacting circulation.

Metabolism and Aging
Impaired metabolism doesn’t only affect weight and energy; it impacts cellular health too. When cells don’t receive the energy they need, they may not perform as efficiently, leading to cellular damage. Over time, this damage can contribute to premature aging, both inside and out.

Why Metabolism Matters for Overall Health
Our metabolism is at the heart of how our bodies function. From managing energy to ensuring each cell performs well, metabolism is a vital component of lasting health and longevity. By focusing on metabolic health, we can support balanced energy, reduce the risk of chronic illness, and age gracefully.

Are you ready to explore how to boost your metabolism and support your body’s natural energy balance?

 

Book a Call here to see how I can help you.

Inspiring Wellness

 

Beth

 

I’m not coeliac, should I not eat Gluten?

I’m not coeliac, should I not eat Gluten?

If you’ve read my blog on Gluten you will have learned that it is a type of Lectin.  A lectin, is an anti-nutrient, its job is to provide protection in and around a plant seed to stop them from being eaten by bugs or get a fungal growth.  As a protective agent and not a nutrient, they are predominately indigestible by us as the structure can’t be broken down by the enzymes we make for digestion.

Because of this, they can irritate the wall of the intestines and can influence our immune system, by getting through the cell wall by splitting the cells apart, termed leaky gut, or they can actually go through the cell to get to the immune system on the other side and set off a response.

It is this immune response that can trigger a cascade of tissue responses.  The Wheat Germ Agglutinin (WGA) is the most researched and problematic.  The antibodies to wheat germ agglutinin can also bind with the skin, mouth, stomach, intestinal wall, colon, thyroid, cartilage, liver, pancreas, kidneys, prostate, muscle, heart, breast, eye and brain.

So you can start to understand that it doesn’t just affect the gut, but has systemic effects.

The most serious effect on the gut is Coeliac disease where the body has an auto-immune response to Gluten.

Then there is non-coeliac gluten sensitivity (NCGS), where people experience symptoms similar to those of coeliac disease but instead of an auto-immune response, it is what is called innate immune response.  This is the first response the immune system has towards invaders, so when you eat gluten, it stimulates a leaky gut. This is where the joints that hold the cells together loosen and allow gaps for the gluten to cross the gut barrier and may instigate cross-reactivity on the other side of the gut lining.

Here’s where it’s important for those with Auto-Immunity, especially Hashimoto’s and those with Thyroid disorders.

In Hashimoto’s disease, you have antibodies to anti-thyroid peroxidase (TPO) and these antibodies can be set off by eating foods that you think are unrelated to the thyroid. However, wheat germ agglutinin cross-reacts with the TPO antibodies!

‘Molecular mimicry’ is a term that is used when the way a molecule or pathogen that enters the body has a similar pattern of make up (amino acids) that already exists in the body with an antibody made to it. This may activate an antibody immune response towards both tissues, creating cross-reactivity.

In 2017, 210 foods were tested again thyroid hormones T3 and T4 for cross-reactivity and many were found to have this cross-reactivity see table below:

Table1.

So, if you know you are a coeliac, you have antibodies to gluten. These antibodies trigger inflammation in other tissues of the body including the thyroid, brain, joints, heart and neurotransmitters.

If you know you are NCGS, you may be reactive to Gluten.  By consuming, you may be activating the cross-reactivity and inflaming the thyroid hormones.

If you don’t think you have an issue with gluten, you may unknowingly have issues with WGA that stimulates TPO antibodies or have molecular Mimicry to T3 or T4 thyroid hormones.

I know all of this information can be overwhelming and confusing.  The good thing is, that there are simple solutions available and you don’t have to stress about how to remove gluten from your current eating because I have that all covered with my gut restoration and whole food nutrition methods, that are adapted for weight loss, hormone balancing or thyroid support.

If you’d like to know more about this or other topics, you are welcome to join my free membership on face book. Thyroid, Metabolic, Hormone Harmony Hub. 

I’d love to see you there

Inspiring Wellness

 

Beth

 

References:

Lambert J, Vojdani A (2017) Correlation of Tissue Antibodies and Food Immune Reactivity in Randomly Selected Patient Specimens. J Clin. Cell Immunol 8: 521. doi: 10.4172/2155-9899.1000521

Vojdani A, O’Brayn T, Kellermann GH. The Immunology of Gluten Senstivity Beyond the Intestinal Tract: Immunosciences Lab. Received October 16, 2007 – Accepted January 18, 2008 European Journal of Inflammation. Vol. 6, no. 2, 49-57 (2008) 

Killilea DW, McQueen R, Abegania JR. Wheat germ agglutinin is a biomarker of whole grain content in wheat flour and pasta. J Food Sci. 2020;85(3):808-815. doi:10.1111/1750-3841.15040

Vojdani A, Afar D, Vojdani E. Reaction of Lectin-Specific Antibody with Human Tissue: Possible Contributions to Autoimmunity. J Immunol Res. 2020;2020:1438957. Published 2020 Feb 11. doi:10.1155/2020/1438957

PreviMedica Group L.L.C., 2018 https://cellsciencesystems.com/pdfs/Lectins.pdf

Ballantyne, S 2013, The Paleo Approach, Victory Belt Publishing Inc, USA

Diagram

https://fabflour.co.uk/fab-flour/how-flour-is-milled/attachment/grain-anatomy/

Table 1 Recreated from:

Datis Kharrazian, Martha Herbert, Aristo Vojdani, “Immunological Reactivity Using Monoclonal and Polyclonal Antibodies of Autoimmune Thyroid Target Sites with Dietary Proteins”, Journal of Thyroid Research, vol. 2017, Article ID 4354723, 13 pages, 2017.

 

What is Gluten and should it really be eaten?

What is Gluten and should it really be eaten?

When I went Gluten-free due to health issues over 25yrs ago, virtually food that replaced a gluten form had to be made from scratch with the result being usually quite a dry, crumbly mess. I remember the rice bread was like a solid block of concrete and was best toasted to reconstitute any sort of texture of toast because it really wasn’t very nice in its natural form.

These days, though, the aisles in supermarkets are lined with GF options, with restaurants and fast food outlets often catering for GF, some of course better than others.

While that is awesome that we have these alternatives readily available we still need to consider what ingredients are being used and as they are still heavily processed, I’d recommend that they are treated as a special occasion food.  

To begin to understand what Gluten is, I need to first explain what a lectin is.  If you have not heard of lectins, they are proteins that are found in grains and their job is to bind carbohydrates. 

These essentially are toxic, however, with modern agriculture, we grow and harvest crops of grains and turned their lectins into foods that are highly consumable and eaten many times in a day.  If you are not eating an animal or dairy protein, root, or leafy vegetable, you are most likely eating a lectin!

They are hard to digest and interact with your gut lining that is only one cell thick, causing damage not only directly to these cells but also influence the pulling apart of a healthy gut lining, and this is referred to as leaky gut.

Once these lectins go beyond that one cell wall lining, they cause havoc with our immune system, and can potentially flare autoimmunity.

A Lectin can be further classified into Grains, Legumes, and pseudo-grains. 

Table 1

To make it more confusing, Lectins are then further divided into prolamins or agglutinins.

Prolamins can also be called Glutenoids.  When you take a grain apart, there is the smaller portion, the germ, and the endosperm which is the larger, starchy, and protein part of the grain.  This is the food source for the germination and growing of a new seed. 

In the endosperm of the grain (the larger portion), the proteins are called prolamins, mainly because they are made up of proline amino acids.

Common prolamins include gliadin (wheat), hordein (barley), secalin (rye), avenin (oats), zein (corn), kafirin (sorghum), and orzenin (rice).

Our digestive system is not good at breaking down prolamins as they contain an inhibitor to protease, which is our enzyme that breaks down proteins, so they simply don’t want to be eaten!

They want to pass safely through your gut to make a new plant in some hearty fertiliser that you generously surrounding it when passing out the undigested grain.

While the main culprits are Gliadin in Wheat, Hordein in Barley and Secalin in Rye (especially for Coeliac), Avenin in Oats also may be an issue for the individual Coeliac, the behaviour of the other prolamins are very similar, so it is good to have an awareness about them and your consumption of them.

What about fruit seeds? Yes, they also have prolamins but because the seeds of fruit such as berries, banana, kiwi, cucumber, and zucchini (yes, they are fruit!) are small enough to ingest without chewing, they happily travel through your intestine in pursuit of finding fertilised ground in which to grow.

But if the seed is big enough to bite, you might consider removing it before consuming i.e. cucumber and zucchini seeds. 

Legumes also have prolamins and the main issue here is with the bean or seed, less so with the sprout. The legumes considered safe are rooibos tea, carob powder, and those that are normally eaten raw, being peas, green beans, snow peas, sugar snap peas, and runner beans.

As its name implies, agglutinin is a type of lectin and can cause red blood cells to clump together and become sticky. This is part of a seed’s external defense mechanism from fungi and insects.

It’s really interesting that these plants have the mechanisms so they don’t get eaten.  Genetically modified foods have added agglutinins to assist the crops to be more robust against insects, however, this makes them indigestible.

The most well-known agglutinin is wheat germ agglutinin (WGA). The germ is the part of the grain that houses all the nutrients needed to grow a new plant. It is usually removed during milling, with the WGA percentage used as a biomarker for how much a wheat product is whole grain.

WGA is difficult to break down in the gut and, as it travels through, it irritates the gut lining, setting off the leaky gut and aggravating the immune system.

Because agglutinins are stable at high temperatures, they need to be cooked for long periods of time and at high temperatures. Kidney beans, cannellini beans, common beans, and broad beans (fava beans) all need to be soaked and cooked really well. Peanuts and soybeans are also on the list of agglutinins.

Some sources say that agglutinin may not be deactivated by cooking which is why it is best avoided where there are autoimmunity and gut issues

Interestingly tomatoes are lectin-rich and therefore also stimulate the immune system via increasing leaky gut due to agglutinin.

If you cannot live without beans, soak these and other legumes in filtered water overnight for a minimum of 8 hours. Drain and rinse. Cook in fresh, filtered water at high heat: 100o C for at least 10 minutes or 95o C for 60 minutes. Slow cooking is not a good option due to the reduced temperatures of slow cooking. 

If you sprout your beans, it can reduce lectins by 59%. If fermenting, as in the case of tempeh, lectins can be reduced by up to 95%.

Lectins can be reduced in wheat products, such as pasta, by cooking and processing however it is best not to consume these at all.

I know all of this information can be overwhelming and confusing.  The good thing is, that there are simple solutions available and you don’t have to stress about how to remove gluten from your current eating habits, because I have that all covered with my gut restoration and whole food nutrition methods, that are adapted for weight loss, hormone balancing or thyroid support.

If you’d like to know more about this or other topics, you are welcome to join my free membership on face book. Thyroid, Metabolic, Hormone Harmony Hub. 

I’d love to see you there

Inspiring Wellness

 

Beth 

References:

Lambert J, Vojdani A (2017) Correlation of Tissue Antibodies and Food Immune Reactivity in Randomly Selected Patient Specimens. J Clin. Cell Immunol 8: 521. doi: 10.4172/2155-9899.1000521

Vojdani A, O’Brayn T, Kellermann GH. The Immunology of Gluten Senstivity Beyond the Intestinal Tract: Immunosciences Lab. Received October 16, 2007 – Accepted January 18, 2008 European Journal of Inflammation. Vol. 6, no. 2, 49-57 (2008) 

Killilea DW, McQueen R, Abegania JR. Wheat germ agglutinin is a biomarker of whole grain content in wheat flour and pasta. J Food Sci. 2020;85(3):808-815. doi:10.1111/1750-3841.15040

Vojdani A, Afar D, Vojdani E. Reaction of Lectin-Specific Antibody with Human Tissue: Possible Contributions to Autoimmunity. J Immunol Res. 2020;2020:1438957. Published 2020 Feb 11. doi:10.1155/2020/1438957

PreviMedica Group L.L.C., 2018 https://cellsciencesystems.com/pdfs/Lectins.pdf

Ballantyne, S 2013, The Paleo Approach, Victory Belt Publishing Inc, USA

Grain Diagram

https://fabflour.co.uk/fab-flour/how-flour-is-milled/attachment/grain-anatomy/

Table 1

https://www.longdom.org/open-access/correlation-of-tissue-antibodies-and-food-immune-reactivity-in-randomlyselected-patient-specimens-2155-9899-1000521.pdf