Natural health: Gluten-free oats

It is thought that the main issue with oats is a risk of contamination with gluten-containing grains, says Megan Sheppard.

Q. I have read conflicting information about oats being gluten-free. Could you clarify whether they are or not?

I need to know as I have leaky gut syndrome.

A. Oats have long been part of a hearty breakfast — since this affordable and widely available grain helps to stabilise blood sugar by decreasing the glucose and insulin response due to the presence of the soluble fibre compound, beta-glucan.

It is thought that the main issue with oats is a risk of contamination with gluten-containing grains.

While this is technically correct, there are more reasons as to why oats should always be grouped with gluten-containing grains regardless of whether they have been ‘contaminated’.

Gliadin, a protein found in wheat, barley, rye, and oats, is considered to be the primary antigenic determinant for the autoimmune destruction of intestinal villi. This is the underlying issue for Coeliacs sufferers.

Oats contain 15% gliadin, while rye contains around 40% and wheat can have up to 55%. Barley, spelt, Kamut, and triticale all contain gliadin as well.

Rice, lentils, chickpeas, millet, quinoa, amaranth, and corn don’t contain any gliadin, which is why they are considered safe for those who medically need to avoid gluten.

Gliadin upregulates the production of zonulin, a protein which is responsible for intestinal permeability regulation.

An over-expression of zonulin is what triggers coeliac disease, Type I diabetes, and other autoimmune disorders. Gliadin doesn’t necessarily need to activate an autoimmune response to damaged intestinal tissue.

Lab tests for gluten sensitivity include saliva tests for anti-gliadin antibodies, along with blood tests for IgG antibodies and thyroid antibodies.

Elevated levels of these antibodies indicate that you should switch to a strict gluten-free diet and get further testing for coeliac disease.

IgG food sensitivities identify delayed reactions to certain foods, and can be identified by finger pricking or blood serum tests. This type of testing is referred to as ELISA (Enzyme-Linked ImmunoSorbent Assay).

We are becoming more aware of the issue of “leaky gut”. What happens in this situation is that excess zonulin is secreted, which leads to an abnormally permeable small intestine.

Substances such as food, bacteria, and self-antigens, pass through loosened intestinal tight junctions, making their way into the circulation.

This triggers the immune system to identify these substances as foreign, establishing food sensitivities, autoimmunity, and inflammation throughout the body.

Overproduction of the protein zonulin is linked to gliadin sensitivity, food intolerances, NSAIDs (non-steroidal anti-inflammatory drugs), extreme and prolonged stress, excess alcohol consumption, bacterial infection, physical trauma or surgery, and a diet high in deep-fried foods and trans fats.

Four gluten-free grains

Brown Rice: High in B vitamins and magnesium, brown rice is thought to help with depression and anxiety. Like most unrefined grains, it works to stabilise blood sugar.

Millet: An alkaline-forming food, it is often recommended in acidic conditions such as arthritis and rheumatism. It is a potent source of minerals, in particular calcium, magnesium, and silica, so promotes healthy hair, skin, and nails.

Quinoa: This ancient grain contains all eight of the essential amino acids, so is a complete protein source. It is also high in calcium, magnesium, and iron. It’s quick and easy to prepare as either a savoury or sweet cooked dish, hot or cold — or even sprouted.

Amaranth: Another ancient grain, amaranth is a tiny powerhouse rich in iron, calcium, and protein. It reduces blood sugar levels, cholesterol, and balances the immune system. Plant stanols and squalene help to protect against cancer. Amaranth is often ground and used as a flour in sweet and savoury dishes.