You may be thoughtfully caring for your skin each day but inadvertently overlooking one food proven to increase your risk of acne, dermatitis, canker sores, and several other skin conditions. Eliminate this protein, and you may experience healthier skin.
Story at a Glance
- While you may take great care with the outside of your skin each day, the foods you’re eating may be doing greater damage.
- Close to 6 percent of people in the United States are gluten-sensitive, which affects blood glucose and insulin resistance and triggers skin damage.
- Some grain products can act like wheat, increasing gut permeability and overall inflammation in your body.
You may prudently care for your skin each day, cleansing, exfoliating, moisturizing, and hydrating. But did you know that the sandwich you had at lunch may be doing more damage to your skin than skipping one of your nightly rituals?
Number of People With Gluten Sensitivity Rising
The extreme form of gluten sensitivity, celiac disease, affects people differently. Over 200 symptoms have been attributed to the condition. Approximately one in 133 people in the United States suffer from celiac disease,1 and close to 6 percent suffer from gluten sensitivity.2 Dr. Alessio Fasano is the director of celiac research and the chief of pediatric gastroenterology and nutrition at Massachusetts General Hospital. In a Celiac Disease Foundation blog, Dr. Fasano said:3
5 Skin Conditions Triggered by Grains
There are several different skin conditions associated with the changes that happen in your body when you eat wheat and other gluten-containing foods. Whether you have celiac disease or a gluten sensitivity, you are at higher risk for suffering these skin conditions when you eat gluten:
- Acne: This skin condition affects nearly 80 percent of all people between ages 11 and 30 in Western cultures.5 In contrast, the condition is virtually nonexistent in primitive societies. Hunter-gatherer communities in Paraguay were observed for three years, during which no acne on individuals was found.6 The type of symptoms from gluten sensitivity are different from celiac disease, but both include an increase in adult-onset acne.7
- Atopic dermatitis: Researchers have found that atopic dermatitis is three times more likely in people with celiac disease and two times more likely in families who have members with celiac disease.9
- Psoriasis and eczema: Psoriasis is uncomfortable and sometimes disfiguring, while eczema is a term applied to a wide range of different rashes that are itchy, red, and dry. One-third of the U.S. population will experience eczema at some point in their lives. Prevalence at least doubled between 1995 and 2008. Eczema is driven in part by an allergic response and often linked to other allergic reactions, such as asthma, allergic rhinitis, and acid reflux.10 Psoriasis often affects large areas of skin and is an immune reaction linked to grain proteins, namely gliadin. In one study, participants who tested positive for antibodies to gliadin improved when they were placed on a gluten-free diet.11 The National Psoriasis Foundation also recommends those with celiac disease or gluten sensitivity adhere to a gluten-free diet to reduce or eliminate their symptoms.12
- Recurrent aphthous stomatitis (RAS): Although they appear similar on the surface, these mouth ulcers or canker sores are not related to cold sores caused by the herpes virus. They can be a minor annoyance or become so painful they inhibit eating and speaking. In a paper published in BMC Gastroenterology,13 the authors propose that RAS may be the only visual symptom of gluten sensitivity and recommend patients presenting with RAS be evaluated also for celiac disease.
- Vitiligo: In this skin condition, the pigment is lost, causing white patches to appear. Although not dangerous, it can have a profound effect on an individual’s life. A case report of a 22-year-old young woman with vitiligo was published in Case Reports in Dermatology.14 After previously undergoing medical therapy without success, she was placed on a gluten-free diet. Partial but rapid repigmentation occurred in the first month and stabilized after four months of remaining gluten-free. The authors suggest that diet modifications, including a gluten-free diet, should be considered for the treatment of vitiligo.
Wheat Proteins Cause Problems
- Gliadin: Gliadin is the primary immunotoxic protein found in wheat gluten and is among the most damaging to your health. Gliadin gives wheat bread its doughy texture and is capable of increasing the production of the intestinal protein zonulin, which in turn opens up gaps in the normally tight junctures between intestinal cells (enterocytes).
- If you suffer from celiac disease, your body will make antibodies to gliadin, resulting in damage to the delicate, absorptive surfaces of your intestines. Many people who have gluten sensitivities also experience adverse effects of the gliadin protein. This may explain why research is clearly demonstrating an increase in intestinal permeability after exposure to gliadin in those with and without celiac disease.
- Lectins: Lectins are a key mechanism plants use to protect themselves and perpetuate the plant species. They are found in highest concentration in their seed form. When animals eat foods with lectin, they may experience digestive irritation, the degree of which depends upon how many generations the animal has been eating the particular plant food.
Humans have been consuming unsprouted grains for approximately 500 generations, and we suffer more than some rodents and birds that have adapted over thousands of generations. Bread wheat has played a prominent role in lectin-induced adverse effects since it is a relatively new form and contains a wheat germ agglutinin (WGA), not eliminated through sprouting and found in higher concentrations in whole wheat.
Other Grains Act Like Wheat
If you suffer from celiac disease or have a gluten sensitivity you may want to avoid all types of gluten to reduce your potential for skin problems. There are other non-wheat grains, and even some vegetables, that have similar properties to wheat. The following foods contain chitin-binding lectins similar in nature to wheat lectin (WGA) described above. Chitin-binding lectins and wheat lectins are functionally identical and may cause similar responses in your body. These foods are:
- Barley.
- Potato.
- Rice.
- Rye.
- Tomato.
Gut Permeability Releases Toxins
Gluten increases the permeability of your intestinal tract, also called leaky gut. Gaps develop between the cells that make up the lining of your intestines, allowing undigested food, bacteria, and metabolic waste products to leak into your bloodstream. Hence, the name leaky gut syndrome. These foreign substances challenge your immune system and increase inflammation in your body.16
Blood Sugar and Insulin Spikes Affect Your Skin
Wheat affects both your blood sugar levels and your release of insulin. Wheat is a carbohydrate and, once metabolized, increases your blood glucose levels and triggers the release of insulin and an insulin-like growth factor called IGF-1. This growth factor may increase the secretion of male hormones, such as testosterone.
The Paleolithic Option
Controlling acne requires a whole-body approach. Removing wheat and gluten from your diet is highly recommended to reduce inflammation and your potential for further skin damage.
“Normalizing your system is the true strength of the so-called caveman diet. By eating foods that are concordant with your genetic ancestry, you can avoid many of the diseases associated with our modern diet. ...
“This genetic discordance ultimately manifests itself as various chronic illnesses, which have been dubbed ‘diseases of civilization.’ By severely reducing or eliminating these foods and replacing them with a more healthful cuisine, possessing nutrient qualities more in line with the foods our ancestors consumed, it is possible to improve health and reduce the risk of chronic disease.”
Originally published Feb. 6, 2024, on Mercola.com
◇ References
- 1 Celiac Disease Foundation
- 2 World J Gastroenterol. 2017 Oct 28; 23(40): 7201–7210
- 3 Dr. Alessio Fasano Speaks Out About Celebrity Gluten-Bashing, Celiac Disease Research - Celiac Disease Foundation. (2014)
- 4 The World’s Leading Expert on Gluten-Related Disorders, Dr. Alessio Fasano, Sets the Record Straight in His Definitive New Book. (2016)
- 5 Fast Facts About Acne. (2016). Niams.nih.gov
- 6, 10 Prevention. Is Grain the Reason Your Skin Keeps Freaking Out? March 13, 2015
- 7, 17 The Huffington Post. Retrieved 1 September 2016
- 8, 18 AC, B. (2016). Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future? - PubMed - NCBI
- 9 Celiac Disease and Dermatologic Manifestations: Many Skin Clue to Unfold Gluten-Sensitive Enteropathy
- 11 Michaëlsson G, et al. (2016). Psoriasis patients with antibodies to gliadin can be improved by a gluten-free diet
- 12 Complementary and Alternative Therapies: Gluten-Free Diet | National Psoriasis Foundation. (2016) (Archived)
- 13 Gluten sensitivity enteropathy in patients with recurrent aphthous stomatitis
- 14 Karger.com. Retrieved 1 September 2016
- 15 Loren Cordain – Leaky Gut, Whole Grains, Potatoes & Autism. (2011). Me and My Diabetes. Retrieved 1 September 2016
- 16 Dr. Fasano on Leaky Gut Syndrome and Gluten Sensitivity | Gluten-Free Society. (2011). Gluten-Free Society
- 19 Inflammation and insulin resistance. Journal Of Clinical Investigation, 116(7), 1793
- 20 A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial
- 21 Journal of the Academy of Nutrition and Dietetics, February 20, 2013
- 22 Saving Our Kids, Healing Our Planet. The Pearls and Perils of the Paleo Diet. February 13, 2015
