Nutritional Deficiencies of a Gluten-free Diet Can Impact Your Brain Health

Can a gluten-free diet exacerbate a pre-existing brain condition? Changes in your diet can alter your microbiome within 1-2 days. When you remove wheat from your diet (which is a good thing to do), you remove the ‘bad guys’ in wheat that cause inflammation in every human. But you also remove the ‘good guys’ in wheat (called prebiotics) that starve the good bacteria in your gut. This will then cause more inflammation in your gut, contributing to the leaky gut, which opens the gateway in the development of autoimmune diseases (thyroid, brain, heart, skin, joint,…).

How Does Your Gut Health Impact Your Brain Health?

Research has indicated that a very strong gut-brain axis exists, and it has bi-directional communication. For every one message from the brain to the gut, there are nine messages from the gut to the brain. Therefore, it should come as no surprise that when you have problems in your gut, they could include medical concerns of a neurological nature. Your gut controls brain function. Ever heard of “going with your gut?” Many people refer to the gut as your “second brain.” Personally, when you read the science, I would say there’s a good argument that the microbiome in your gut is the ‘Command Center’ of your brain. It has its hands on the steering wheel of which direction your brain is going.

There is a recognized association between celiac disease and other gluten-related disorders with conditions in the fields of behavioral and mental health, as well as neurocognitive disorders.

This spectrum includes the following:

  • Anxiety
  • Dysthymia
  • Depression
  • Attention-deficit Hyperactive Disorders
  • Mood and Sleep Disorders
  • Mal Social Adaptation
  • Substance-related
  • Addictive and Neurocognitive Disorders
  • Suicide
  • Learning Disabilities
  • Feeding and Eating Disorders
  • Bipolar Syndromes
  • Schizophrenia
  • Autistic Spectrum Disorders

Treatment for celiac disease and other gluten-related disorders involves strict adherence to a gluten-free diet. For people with one or more of these conditions listed above, it is particularly important not to further inflame an already chronic medical condition. It just makes sense to check and see if gluten is a problem for you.

Start with the Gut

Probiotics are beneficial bacteria that vary in strains, each strain carrying with it specific properties that support health in its own unique way. Prebiotics are the foods probiotics feed on to survive. Probiotics are constantly repopulating – altering the ratio of good to bad bacteria in your gut microbiome.

There are thousands of different types of probiotics, and each is defined by its genus, species, and strain designation.

Your microbiome is comprised of diverse bacterial flora. Ideally, the balance of ‘good’ to ‘bad’ bacteria should be about 80% beneficial bacteria to 20% ‘potentially bad’ bacteria.

Remember, not everything in wheat is bad for you. There are some really good things that wheat does for us. For example, the food for the good bacteria in your gut is called prebiotics. Prebiotics keep the good bacteria fed.That’s why fiber is so important to your gut function. Prebiotics feed the probiotics (the good bacteria).

Nearly 80% of prebiotics in your diet come from wheat!

Your microbiome is sensitive to nutritional changes, and removing a commonly consumed food like wheat can have sweeping changes unless you proactively replace anticipated nutritional deficits. When you go on a gluten-free diet, you eliminate your primary source for the good bacteria in your gut (wheat).

As good bacteria gets starved of the prebiotics wheat offers, the bad bacteria continues to flourish and reproduce. This creates dysbiosis, an altered microbiome with too many bad guys and not enough good guys. You are now primed and waiting to invite disease.

With over 70% of your immune system residing in your gut, protecting those beneficial microorganisms helps to protect your overall health — including your brain health.

There are 10 times more bacteria cells in your gut than there are human cells. Bone cells, muscle cells, skin cells, organ cells — add them all up and there are still 10 times more bacterial cells than all of those cells. Those cells have 100 to 150 times more genes than the human genome. There are about 23,000 genes in the human genome, and 3,500,000 genes in the bacteria in our guts.

Genes control function. In other words, the bacteria in your gut is running the show. It tells your brain what to do. The gut isn’t your “second brain,” it’s more like the primary, and you are just the host! So, for example, if your neurotransmitters are out of balance, look to the gut. That’s where it comes from most of the time.

Research Reveals…

One study performed in 2013 examined changes in the brains of healthy women after drinking fermented milk with probiotics twice a day for four weeks. The product included four strains of probiotics: Bifidobacterium animalis subsp Lactis, Streptococcus thermophiles, Lactobacillus bulgaricus, and Lactococcus lactis subsp Lactis. Researchers concluded that this protocol affected the activity of brain regions that control central processing of emotion and sensation.

Studies continue on the use of probiotics as a viable treatment for depression and anxiety. One analysis compared probiotic consumption against depression status in over 26,000 people. While women showed no statistical improvement, “results suggest that probiotic food consumption might have beneficial effects on depression, particularly in men. Further studies are required to identify the mechanistic relations between probiotics and depression.”

People with celiac disease have a higher rate of depression. More than a third (37%) of women with celiac have symptoms of depression. Forty-nine percent of children with celiac have anxiety-related concerns. Thus, evidence suggests that if you are concerned about the health of your brain, you may want to examine your gut’s health and make improvements there first.

Your Brain Health on Gluten

A primary danger of going gluten-free is losing the food (prebiotics) feeding the good bacteria in our guts, allowing the bad bacteria to raise their numbers, and thus creating an inflammatory environment in our gut. If you are asking yourself, “If switching to a gluten-free diet can potentially cause even more inflammation, why bother?”

Let’s not find excuses for continuing something that is detrimental to your health. Let’s find solutions for restructuring and accommodating a healthier way of being.

Did you see the list of neurological and psychological problems associated with gluten-related disorders? Removing gluten from your diet can also have a positive impact when done correctly.

In an article entitled Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity, it cites:

In 1997, a case study was published that described a woman with symptoms of schizophrenia who was diagnosed with CD following admission for her psychiatric symptoms. She presented with symptoms such as hallucinations, avolition (a lack of interest in goal-oriented behavior), and telepathic thought. She showed sluggish brain health function (slow fronto-temporal abnormalities on EEG), as well as a lack of blood flow (hypoperfusion) on the left side of her brain on SPECT scan. A gluten-free diet was administered and she showed remarkable improvement at follow-up. After just 6 months on the gluten-free diet, she no longer had hypoperfusion on SPECT scan and her psychiatric symptoms disappeared. She was even able to discontinue the use of antipsychotics, and she remained symptom-free at a 1 year follow-up.

In a review of all of the studies on schizophrenia and gluten since 1946, 66% of them showed a gluten-free diet was beneficial, often reversing the schizophrenia. The same type of thing is true with depression, anxiety, brain fog, attention deficit, autism, and many other health problems associated with the brain. When you read the science, you see that sometimes, gluten is a primary trigger causing brain dysfunction. Clearly a gluten-free diet improved her brain health, as I’ve seen in so many people who remove gluten from their diets.

These are the success stories we are aiming for.. Food can be medicine or poison. We want you to choose food that supports your brain health, gut health, and overall health.

Adding Prebiotic Foods is Essential on a Gluten-free Diet

While supplementing with prebiotics and probiotics would be wise, you can’t exclusively rely on supplements to get the job done. Your body requires real, live food, and it seems to have some preferences.

Probiotics are most effective when they are combined with a high-fiber diet that features lots of vegetables every day – nine, in fact! Vegetable fiber is critical for creating a category of compounds in our gut called short chain fatty acids (SCFA), the most famous of which is butyrate. Butyrate is the fuel for the fastest-growing cells in your body: the inside lining of your intestines. Low butyrate = high risk of colon cancer. The more diversity of vegetables in the diet, the more butyrate you produce.

So, when you go shopping for vegetables (always organic preferred), buy 1 or 2 of every root vegetable in the store. Buy rutabagas, turnips, parsnips, radish, carrot, sweet potato. Have one root vegetable every day. Then, write down a list of prebiotic foods — bananas, garlic, onion, artichoke, apples, cocoa. Eat 1 root vegetable and 2 from the prebiotic list every day.

Fermented foods can contain 100 times more probiotics than a supplement.

I recommend a forkful (or more) of fermented foods each day, varying the color and type daily. That way, you get a great variety of beneficial flora to support your immune system. Take out that fork and have some sauerkraut, or kimchi, or miso, or fermented beets, or drink some kefir or kombucha. Vary it up. If you aren’t used to fermented foods, it may take some experimentation to see which foods you tolerate well. As time goes on, your cravings may change, and you may be wanting more fermented vegetables. So stick with it!

How to Choose a Good Probiotic

Probiotic supplements help balance immune function and decrease inflammation by helping your gut maintain a stable and healthy environment. Each strain performs differently depending on your gut’s unique environment. One type of probiotic doesn’t work the same for everybody.

In general, spore-based probiotics are more effective and you get more ‘bang for your buck.’ Standard probiotics are destroyed by the hydrochloric acid in the stomach. It’s always been questioned how probiotics can work if they’re destroyed by stomach acid. Well now we know. The remnants of the bacteria destroyed in the stomach still have an inoculating benefit. These benefits are substantially better when you use spores. Remember the amber knob on the walking stick with the mosquito inside of it in the original Jurassic Park movie? That’s what spores are like — the bacteria is inside a protective casing so it’s protected from the HCl in the stomach. Thus, more of the good bacteria make their way to the large intestine and have a more profound benefit than standard probiotics.

If you want to use standard probiotics, and there’s many studies saying how beneficial it is to use them, follow the guidance of the International Scientific Association for Probiotics and Prebiotics. They recommend that you look for supplements in which the packaging contains the following information:

  • Strain.
  • CFUs (colony forming units).
  • How many live microorganisms are in each serving?
  • Expiration date, including an effective level of live bacteria through the “best by” or expiration date.
  • Suggested serving size.
  • Health benefits.
  • Proper storage conditions (9avoid temperatures over 120 degrees).
  • Corporate contact information.

Remember, you can’t out supplement your diet. Supplements are just that; they supplement. Eat the foods — the root vegetables and the prebiotics!

At first this all may seem cumbersome. I highly recommend finding a Certified Gluten-Free Practitioner or nutritionist who is well-versed in gluten-related disorders. When you have a gluten-related disorder, the treatment is a strict gluten-free diet — without exception.

Don’t let the treatment be the trigger for more problems. Take measures to protect yourself against nutritional and vitamin deficiencies associated with a gluten-free diet. Eat your vegetables (root veggies and others), every day. Without exception. You will not only protect the health of your brain, you will restore balance to your gut health and rebalance your immune system.

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Coriolus Versicolor

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Fo Ti

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Agave

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Maral Root

Maral Root, a potent adaptogenic herb native to Siberia, is celebrated for its potential to contribute to overall well-being. Known for helping the body manage stress and maintain balance, Maral Root may also promote healthy energy levels, endurance, and cognitive function. This exceptional herb has been associated with supporting the immune system, fostering vitality, and enhancing physical performance.

  • Antioxidant and DNA Repair Stimulating Effect of Extracts from Transformed and Normal Roots of Rhaponticum carthamoides against Induced Oxidative Stress and DNA Damage in CHO Cells:https://pubmed.ncbi.nlm.nih.gov/27034736/

NotoGinseng

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Baicalin

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Purple Lapacho

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Holy Basil

Holy Basil has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals, and physical stress from prolonged physical exertion. It has also been shown to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels.

Ashwagandha

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Guarana

Guarana, a powerful plant, is celebrated for its potential to support overall wellness. Rich in natural caffeine, Guarana may help promote mental alertness, focus, and healthy energy levels. This remarkable plant has also been associated with supporting endurance and enhancing physical performance.

Catuaba

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Reishi Mushroom

Reishi Mushroom, a highly-regarded fungus, is esteemed for its potential to enhance overall wellness. With adaptogenic properties, Reishi Mushroom may help the body manage stress and maintain balance. This extraordinary mushroom has also been linked to promoting immune system support, healthy energy levels, and fostering a sense of calm and relaxation.

Astragalus Root

Astragalus Root, a powerful herb, is respected for its potential to contribute to overall well-being. Renowned for its immune-supporting properties, Astragalus Root may help fortify the body’s natural defenses. Additionally, this remarkable root has been associated with promoting healthy energy levels, heart health, and supporting the body’s ability to adapt to stress.

Asian Licorice Root

Asian Licorice Root, a versatile herb, is valued for its potential to support overall wellness. Known for its adaptogenic properties, it may help the body cope with stress and maintain balance. This remarkable root has also been linked to promoting healthy digestion, respiratory function, and supporting the immune system.

American Ginseng

American Ginseng, a revered herb, is prized for its potential to contribute to overall well-being. With adaptogenic properties, it may assist the body in managing stress and maintaining harmony. American Ginseng has also been associated with promoting mental alertness, healthy energy levels, and supporting the immune system.

Rhodiola Rosea

Rhodiola Rosea, a robust herb, is admired for its potential to support overall wellness. As an adaptogen, Rhodiola Rosea may help the body cope with stress and maintain balance. This remarkable herb has been linked to promoting mental clarity, healthy energy levels, and increased endurance.

Peruvian Maca

Peruvian Maca, a nutrient-packed root, is celebrated for its potential to enhance overall well-being. Known for its adaptogenic qualities, Maca may help the body manage stress and maintain balance. This powerful root has also been associated with promoting healthy energy levels, endurance, and supporting hormonal balance.

Schisandra Fruit

Schisandra Fruit, a unique berry, is renowned for its potential to contribute to overall wellness. Boasting adaptogenic properties, it may help the body adapt to stress and maintain equilibrium. Schisandra Fruit has also been linked to promoting healthy energy levels, mental clarity, and supporting the body’s natural defense

Acai

Acai, a nutrient-dense berry, is recognized for its potential to enhance overall well-being. Rich in antioxidants, Acai may help support the body’s defenses against environmental stressors, while promoting healthy energy levels and vitality.

Himalayan Goji

Himalayan Goji, a nutrient-rich fruit, is valued for its potential contribution to overall wellness. This superfood is believed to support the immune system, promote healthy energy levels, and aid in maintaining balance within the body. With its antioxidant properties, Himalayan Goji may help protect cells from environmental stressors.

Gotu Kola

The main group of components in gotu kola is the triterpenes including asiaticoside, madecassoside, asiatic acid, and madecassic acid, which have antioxidant and anti-inflammatory properties that are shown to positively influence brain plasticity which means a much sharper you.

  • Exhibits significant wound healing ability, Improves microcirculatory parameters, Sedative and anxiolytic properties, Antidepressant, Re-vitalize the brain and nervous system, increase attention span and concentration and combat aging: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116297/

Water Hyssop

Best known as a neural tonic and memory enhancer this powerful herb increases cerebral blood flow and neurotransmitter modulation.

Green Tea Extract

Healthy energy producer and one of the more researched and promising supplements. It upregulates fat metabolism at rest and during exercise. In recent years the consumption of Green Tea Extract has shown to help prevent lifestyle diseases like cardiovascular disease because of it’s preventative effects on chronic inflammation.

  • Helps with weight loss by increasing a protein hormone which is involved in regulating glucose levels as well
    as fatty acid breakdown:https://pubmed.ncbi.nlm.nih.gov/26093535/
  • Decrease cholesterol absorption and plasma levels, has strong free radical-scavenging
    activity inhibiting LDL oxidation, reduce the adhesion molecule expression, has antitrombotic activities by inhibiting platelet aggregation:https://pubmed.ncbi.nlm.nih.gov/15969262/ 

Mikania Guaco

“Guaco” is Sun Horse Energy founder Dan Moriarty’s favorite herb, and the reason why he’s still alive. Traditionally, it’s a well-known herb for snake bites, scorpion stings and other venomous creatures. Guaco acts as a non-steroidal bronchodilator, meaning it opens up the airways without steroids. As a result of guaco opening up the airways, the alveoli (tiny air sacs in the lungs) are better able to accept oxygen transfer and get rid of carbon dioxide. In Brazil, Guaco syrup is one of the most popular herbal medicines used to treat the symptoms of asthmatic bronchitis, cough and hoarseness.


Osha Root

A traditional Native American herb, Osha is also known as “Bear Root”. Native Americans noticed that when bears emerged from hibernation, the first thing they did after being in a state of torpor for 4 months was not feast on salmon or drink water, but rather, dig up osha and eat it. Why? It decongests and wakes up the lungs. Native Americans who used Osha were able to run further, and treat their colds and congestion. Modern research studies suggest Osha may support the immune system by offering protective effects against oxidative damage.

I want to thank you for your existence. I want you to know that functional medicine has changed my life, well the life of my autistic son. So much so that I plan on taking the Functional Medicine Health Coach Certificate and work with my new friend who is now a Functional Medicine Doctor from the Institute of Functional Medicine and spread the word on GI testing and how finding the underlying issues will help eliminate autistic traits. 

I hope to be able to meet you one day so I can share this great news with others. Changing my son’s diet has changed him. Food is medicine!! By the way, I’m cooking my rutabaga. I’m Italian and never grew up with these. With love.

Rita Mastrangelo

I found you on YouTube a couple of weeks ago and I’m hooked. I listen to you a couple of hours every morning. I am being tested for celiac disease and have been gluten-free for a couple of weeks. Thank you for all of your insight.

April Renee

Just wanted to tell you that you’re amazing! You are helping so many people all over the world! Including me! Thank you so very much, Dr. Tom O’Bryan!

Patricia Puddle

Good morning Dr. Tom, Would just like to say thank you! This time last year I was going through a hell of a time with my gut. Terrible indigestion on a regular basis, feeling as if I had eaten a boulder and the tiredness was doing my heed (scottish for head) in! With two young girls being tired is not an option!

I went to the doctors on a number of occasions and they decided to prescribe omeprazole to mask the problem, sorry help my problem. I decided taking these drugs was not an option for me! So I started googling the life out of it!! Low and behold you started popping up!! Oh and Gluten intolerance! 

Your advice has been second to none! You have in my case really simplified what gluten does to my body and now that I have cut it out (which as it appears in lots of foods, some I can’t understand) I have found that my symptoms very quickly reduced and now I’m a year down the line they have gone for the vast majority of the time!! For that I’m truly grateful. I now follow you on YouTube and Instagram, which continues to educate me and the importance of gut health. I look forward to your future advice. Yours faithfully,

Gary Christie

Black Ant Extract

A Chinese medicine tonic, Black Ant is used to support energy levels. (In traditional Chinese medicine, Black Ant is given to increase vital Qi.) Research studies demonstrate that Black Ant supports the function of the thymus gland, which plays a crucial role in the immune system, producing and activating lymphocytes.

Siberian Ginseng

This well known adaptogen has been proven to reduce cardiovascular stress, lower and stabilize blood sugar to healthy levels, and encourages a more efficient lipid metabolism.

Pine Bark Extract

Many studies have shown that pine bark possesses anti-aging properties. It’s very similar in nature to the well-known antioxidant and anti-inflammatory compound, resveratrol, which is abundant in red wine and grapes. Pine bark has a proven beneficial effect on lipids, the cardiovascular and immune systems.

Lion's Mane

A very yummy and medicinal mushroom is a well established candidate for brain and nerve health because it triggers neurite outgrowth and regenerates damaged nerves. Lions Mane has been extensively studied for its neuro-health properties.

Nattokinase

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Shatavari

Referred to as the women’s ultimate power herb, by some herbal enthusiasts. Used in India for at least 3,000 years, Shatavari, is structurally similar to estrogen produced within the body. Some researchers have concluded shatavari can be a highly effective alternative to synthetic hormone replacement therapy for peri- and menopausal women.

Chaste Tree Berry

Improve female libido, mitigate PMS, reproductive health

Horny Goat Weed

Increase para-sympathetic nervous activity, mitigate osteoporosis, improve libido, enhance smooth muscle tissue function

  • Treatment for erectile problems and nerve injuries in human patients:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551978/
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Bulgarian Tribulus

Enhance athletic performance, improve circulation, improve sexual performance, more efficient rates of protein synthesis

Cordyceps

Cordyceps, a genus of mushroom, gained lots of attention after Chinese long-distance runners performed impressively at international competitions in the 1990s and early 2000s. Along with high-altitude training, supplementing with cordyceps was part of their intense training program. A research study concludes that cordyceps improves tolerance to high-intensity exercise after supplementation with it because the fungus is thought to increase blood flow, enhance oxygen utilization; it also acts as an antioxidant. It also has powerful anti-tumor properties, the ability to regulate the endocrine system, enhance your immune function, and protect the kidneys, lung, liver, and other organs.

  • Immunomodulatory, antitumor, anti-inflammatory, and antioxidant activities, promotion of endurance capacity, and learning-memory improvement, can be used to treat conditions such as hyposexuality, night sweats, hyperglycemia, hyperlipidemia, asthenia, arrhythmias, and other heart, respiratory, renal and liver diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924981/
  • Various pharmacological actions, including nephroprotective, hepatoprotective, anti-inflammatory, antioxidative, and antiapoptotic effects:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849494/

Ginkgo Biloba

In recent decades, an extract of the leaves of the tree Ginkgo biloba L. has been used to improve memory in disorders like Dementia disorders that affect memory and intellectual functioning, and are caused primarily by Alzheimer’s disease and vascular disorders.

  • Potent antioxidant properties and ability to enhance peripheral and cerebral circulation, ginkgo’s primary application lies in the treatment of cerebrovascular dysfunctions and peripheral vascular disorders:https://pubmed.ncbi.nlm.nih.gov/11565403/
  • Experimental results showed extracts of G.Biloba to upregulate protein expressions of BDNF:
  • The effects of Ginkgo biloba extract on cognitive functions in aged female rats;
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Jiaogulan

Jiaogulan, a versatile herb, is celebrated for its potential to support overall well-being. Known for its adaptogenic properties, Jiaogulan may help the body cope with stress and maintain balance. This remarkable herb has also been associated with promoting healthy energy levels, boosting endurance, and fostering a sense of calm and relaxation.