Wheat’s 4 Key Compounds and Their Impact on Health
Wheat is a dietary staple for many, but its impact on health extends beyond gluten. For individuals with fibromyalgia or postviral conditions like ME/CFS, wheat contains compounds that may worsen symptoms. From contributing to inflammation and digestive discomfort to impacting neurological function, understanding wheat’s hidden effects can help you make informed dietary decisions. Let’s examine the science behind how wheat might be influencing your health.
Gluten: The Obvious Problem Child of Wheat
Gluten is one of the most scrutinized components of modern diets. It is a group of proteins, primarily gliadin and glutenin, that give wheat dough its elasticity and structure. While gluten is essential for baking, it can challenge digestion and immune health.
Celiac disease, an autoimmune reaction to wheat, is rare among those with ME/CFS, fibromyalgia, and long COVID. However, many individuals experience a non-allergic reaction to gluten known as non-celiac gluten sensitivity (NCGS). For many, heightened immune reactivity and compromised gut health (dysbiosis) make gluten a common trigger for symptom flares. Gluten’s ability to provoke inflammation and disrupt the gut barrier can:
Exacerbate fatigue and cognitive symptoms.
Aggravate gastrointestinal distress (e.g., gas, bloating, IBS).
Amplify systemic inflammation and immune dysregulation.
Contribute to neuroinflammation.
A 2014 multicenter study of 20 fibromyalgia patients reported significant improvement or remission after following a gluten-free diet for 6–31 months. Of 246 patients being followed, 37% experienced a positive clinical response. Many on a gluten-free diet achieved complete remission of fibromyalgia pain, returned to work, regained normal life, or discontinued opioid medications (1).
Gluten and Neuropathy: A Surprising Connection
Gluten sensitivity doesn’t just affect the gut—it can also impact the nervous system, leading to a condition known as gluten neuropathy. This form of peripheral neuropathy involves nerve damage triggered by the body’s immune response to gluten, causing symptoms like tingling, numbness, and burning sensations in the extremities.
Research shows gluten neuropathy is associated with reduced physical functioning, energy, and overall health. A gluten-free diet has been shown to alleviate neuropathic symptoms, with studies indicating that individuals who avoid gluten are significantly less likely to experience nerve pain. Blood tests, such as those detecting gliadin, tissue transglutaminase, or endomysium antibodies, can help identify gluten neuropathy (3).
Amylase-Trypsin Inhibitors (ATIs): Hidden Triggers in Wheat
Amylase-trypsin inhibitors (ATIs) are naturally occurring proteins in wheat that defend the plant from pests. However, these proteins can negatively impact human health.
How ATIs Affect the Body
ATIs interfere with digestive enzymes, leading to incomplete digestion and gut discomfort. They can also:
Activate the Immune System: ATIs stimulate gut immune cells, increasing pro-inflammatory cytokine production and worsening systemic inflammation.
Disrupt the Gut-Brain Axis: The inflammation caused by ATIs may impair gut-brain communication, aggravating cognitive symptoms like brain fog.
Exacerbate Digestive Symptoms: ATIs contribute to bloating, gas, and dysbiosis by inhibiting digestive enzymes.
Neuroinflammation and ATIs
Research has shown that ATIs can exacerbate neuroinflammation. In a study on multiple sclerosis, exposure to ATIs increased inflammatory markers in immune cells, suggesting their potential role in triggering neurological symptoms (5).
ATIs are Allergens
ATIs are potent allergens implicated in conditions like Baker’s asthma and Baker’s eczema, highlighting their inflammatory potential (3).
Can Sourdough Bread Help? Traditional sourdough fermentation uses lactobacilli that produce enzymes capable of breaking down ATIs. This process may reduce their inflammatory effects, making sourdough bread a gentler option for some.
Fructans: FODMAPs in Wheat
Fructans are fermentable carbohydrates found in wheat (and some fruits and vegetables) that belong to the FODMAP group (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These short-chain carbohydrates are poorly absorbed in the small intestine, where they are fermented by gut bacteria. [Read more about FODMAPs in another post.]
For individuals with IBS, small intestinal bacterial overgrowth (SIBO), or sensitive digestive systems, fructans can:
Worsen bloating and gas.
Cause diarrhea or constipation.
Disrupt the gut microbiome, exacerbating inflammation and immune dysregulation.
In a study of fibromyalgia patients, a low-FODMAP diet (which eliminates fructans) resulted in subjective improvements in quality of life, sleep, anxiety, and depression, while inflammatory biomarkers were reduced (7).
Lectins: Another Hidden Concern in Wheat
Lectins are proteins in wheat that bind to carbohydrates and can disrupt the gut lining. These proteins may:
Damage intestinal tight junctions, increasing gut permeability ("leaky gut").
Trigger immune responses, contributing to systemic inflammation.
Interfere with nutrient absorption, potentially causing deficiencies over time.
While not all lectins are harmful, those in wheat can amplify gut dysfunction.
Hard vs. Soft Wheat: Regional Varieties and Health Implications
Wheat types vary significantly across the globe, with differences in gluten content and digestibility. Understanding these distinctions can help you make better dietary choices while avoiding potential symptom triggers. I learned this firsthand after leaving the U.S. for Europe, where I can better tolerate breads.
Hard Wheat: High-Gluten Varieties
Hard wheat, such as durum wheat, is rich in gluten, making it ideal for bread, pasta, and other products requiring structure and elasticity. This variety is grown extensively in North America—particularly the U.S. Great Plains and Canada, produce high-protein hard red wheat. Hard wheat’s robust gluten content, however, can exacerbate gut permeability and inflammation, as discussed above.
In Europe, durum wheat thrives in Mediterranean climates like Italy and Greece, where it’s used for traditional pasta-making. Similarly, India grows durum wheat for flatbreads like chapati and naan.
Soft Wheat: Lower in Gluten
Soft wheat contains less protein and gluten, producing a finer texture ideal for pastries, cakes, and crackers. The U.S. grows soft red winter wheat in regions like Ohio and Pennsylvania, while Canada produces smaller amounts of soft white wheat. In Europe, soft wheat dominates in countries like France and Germany, where it’s used for delicate breads and pastries. Asia, especially China and Japan, focuses on soft wheat for noodles, steamed buns, and fluffy bread.
North America: Predominantly hard wheat, found in bread and pasta.
Europe and Asia: Known for soft wheat, which may be easier to digest.
Solution: Consider products made with soft wheat available in specialty stores with imports
Conclusion: Trial a Wheat-free Diet
Wheat is a dietary staple for many, but its components—gluten, fructans, lectins, and amylase-trypsin inhibitors (ATIs)—can pose significant challenges for individuals with postviral conditions like ME/CFS. From triggering inflammation and gut permeability to exacerbating digestive conditions, wheat’s effects on the body may be more profound than you realize.
If you’ve been living with a postviral condition and have never tried removing wheat products from your diet, today is a great day to start. To determine if a gluten-free diet works for you, try a trial period of at least 6–8 weeks. This duration allows enough time for your body to adapt to the change and for symptoms to potentially improve.
Begin by cutting out common sources of wheat like bread, pasta, and baked goods. Don’t opt for foods advertised as gluten-free. These are often laden with emulsifiers and leavening agents, which are also not easy to digest. Instead replace gluten-containing foods with nourishing alternatives such as rice, quinoa, and other gluten-free grains (e.g. quinoa). By addressing dietary triggers like wheat, you may discover meaningful improvements in your energy, digestion, and overall quality of life.
References
1. Isasi C, Colmenero I, Casco F, et al. Fibromyalgia and non-celiac gluten sensitivity: a description with remission of fibromyalgia. Rheumatol Int. 2014;34(11):1607-1612. doi:10.1007/s00296-014-2990-6
2. Aziz I, Hadjivassiliou M, Sanders DS. The spectrum of noncoeliac gluten sensitivity. Nat Rev Gastroenterol Hepatol. 2015;12(9):516-526. doi:10.1038/nrgastro.2015.107
3. Geisslitz S, Weegels P, Shewry P, et al. Wheat amylase/trypsin inhibitors (ATIs): occurrence, function and health aspects. Eur J Nutr. 2022;61(6):2873-2880. doi:10.1007/s00394-022-02841-y
4. Mumolo MG, Rettura F, Melissari S, et al. Is Gluten the Only Culprit for Non-Celiac Gluten/Wheat Sensitivity?. Nutrients. 2020;12(12):3785. Published 2020 Dec 10. doi:10.3390/nu12123785
5. Zevallos VF, Yogev N, Hauptmann J, et al. Dietary wheat amylase trypsin inhibitors exacerbate CNS inflammation in experimental multiple sclerosis. Gut. 2023;73(1):92-104. Published 2023 Dec 7. doi:10.1136/gutjnl-2023-329562
6. Mitsikostas DD, Moka E, Orrillo E, et al. Neuropathic Pain in Neurologic Disorders: A Narrative Review. Cureus. 2022;14(2):e22419. Published 2022 Feb 20. doi:10.7759/cureus.22419
7. Silva AR, Bernardo A, Costa J, et al. Dietary interventions in fibromyalgia: a systematic review. Ann Med. 2019;51(sup1):2-14. doi:10.1080/07853890.2018.1564360
