Our Micobiome and the Word of Wisdom

Let me begin by saying I firmly believe the Word of God is our foundation for all truth. I believe we must hold up everything to the standard of God’s Word. We can confidently accept the Word of God as truth over any wisdom of man, including scientific research. Research can be flawed and lead to skewed or false conclusions. Scientific understanding has and will continue to change dramatically over time, yet the Word of God stands firm and constant.

With that foundation, l would like to introduce you to one of the hottest current topics in scientific and medical research:  our human microbiome.  In recent years, there has been an explosion of new research in this area. Our microbiome is the community of diverse, dynamic, and individualized microorganisms (such as fungi, bacteria and viruses) that exists in and on every part of our bodies, from our skin, to our mouths, to our gastrointestinal tracts. 

When most of us hear the words “yeast, bacteria, and viruses,” we think of bad microbes—the ones that make us sick. But there are also millions of good yeast, bacteria, and viruses that we need for health. We cannot live without them. These good microbes are not invaders, but rather beneficial colonizers in our body.

We now understand there are more microbes in our human bodies than there are cells. It is estimated  there are 38 trillion microbes in our large intestine alone. To put this in perspective, there are 100 billion stars in our galaxy. That means we would need 380 galaxies worth of stars to match the number of microbes just in our large intestine.

Scientists now say that 70 to even 80% of our immune system is in our gut. In other words, those trillions of microbes in your large intestine, along with the ones in your small intestine and stomach, have a huge influence on your immunity to disease.

We are learning that these microorganisms literally influence every aspect of our health and well-being. Besides immune response, our microbiome influence mental health, asthma, obesity, inflammatory diseases (like heart disease and diabetes), cancer, and more.

One recent study looked at dietary fiber in the diets of people with melanoma cancer.1  The patients were divided into high fiber and low fiber diet groups. The cut off for the high fiber group was 20 grams of fiber, which is less than the recommended daily allowance of 25 grams for women and 38 grams for men. Seventy-one percent of the people in the study didn’t even hit 20 grams of fiber daily. The 29% in the high fiber group had a greatly improved rate of survival. For every five grams that daily fiber  increased, the survival rate increased by an astounding 30%!

Because of the influence of our gut microbiome on our immune response, it’s not surprising to find a connection between our gut microbiome, fiber, and COVID 19. A study was done with  hospital workers from six countries, looking at dietary patterns and health outcomes.2  The study did not ask exactly what they were eating, but asked them to choose one of the listed categories that they felt described their diets.

Those who said they were eating a whole foods, plant-based, or vegetarian diet were put together in one category. Persons in this category were 73% less likely to have a moderate to severe case of COVID 19! It also appeared this group had less likelihood of getting COVID in the first place, but that part of the study was nonconclusive. This study was done before COVID vaccines were released, so no one was vaccinated. People who fared the worst were those eating low carb and high protein diets. They were 3.8 times more likely to develop moderate to severe COVID. 

Next let’s talk about genetics. Scientists used to believe that our genetic code was set. You were born with a certain code and that was it. Now, they are discovering that our genetic code is more like a series of switches that can be turned on or off, and it appears that our gut microbiome controls the switches. A healthy microbiome can apparently keep dormant  undesirable genetic tendencies toward disease. This is just one more reason we need to be passionately concerned with developing a strong gut microbiome.

Research concludes that when it comes to a healthy microbiome, diversity is the key. There are hundreds to thousands of different varieties of microbes in our bodies. The more different types of good microbes we host, the healthier we are. More diversity equals more health. It is also apparent that the way to have a diverse microbiome is to eat an abundance of fiber.

Many of us think of fiber as a distasteful supplement  one takes to promote good bowel movements. As you can see, we are discovering that fiber does so much more for our bodies and that the best fiber is not consumed as a supplement, but eaten from food. What foods provide this health-giving fiber? Whole grains, nuts, seeds, vegetables, and fruits! Fiber is only found in plants.  But there is more:  Not all fiber is created equal. The fiber from whole grains may offer specific health benefits that can’t be replicated with fiber from fruits or vegetables alone.3  This is undoubtedly one reason God told us grain is the staff of life.

It is good news to discover that our microbiome can be manipulated. You are not stuck with the microbiome with which you are born. Have you heard the story about the two wolves inside us? The old Native American story goes like this:  There are two wolves battling inside us. One is good (love, joy, peace) and one is bad (anger, greed, selfishness).  Which one will win? The one you feed.

This is also the story of our gut microbiome.  The different kinds of microbia in our gut have different “dietary needs.” Good food choices will feed the beneficial kinds of microbia, and they will flourish and increase. Conversely, poor food choices will feed the bad microbia in our digestive system, and they will gain ground in our gut, causing havoc.  If we don’t give the bad microbia what they need to live, they will die out. Just like the story about the wolves, the microbia we feed will flourish. 

Interestingly, it appears that the flourishing, dominant microbes in your gut can cause cravings for more of what they need. Most of us have felt this. When we eliminate junk food from our diet, at first we have cravings for those foods. The bad microbes that thrive on these foods want to be fed!  If you don’t eat the junk food for a while, the cravings subside as the bad microbes die off. 

You can actually change your taste buds over time by beginning to eat small amounts of good foods that you don’t currently like. The good foods you don’t like can begin to taste delicious to you over time as your gut microbia change. You can start to love and even crave new healthy foods when the good bacteria fed by those good foods begin to rule in your gut.

When a healthy balance of the microbes in the gut is disrupted, it leads to the development of various chronic diseases with an underlying inflammatory condition. The typical American diet—high in sugar and other processed refined carbohydrates, high in meat, and low in fiber—results in dysfunctions and disruptions in our gut microbiome. This in turn contributes to the increase in the development of chronic inflammatory diseases such as intestinal bowel disease, colorectal cancer, allergies, autoimmune diseases, and obesity with its associated health problems. These diseases can, at least in part, be prevented by adequate dietary fiber.

Are you beginning to see how these new discoveries about our gut microbiome relate to the Word of Wisdom found in Section 86 of the Doctrine and Covenants? In the Word of Wisdom, God clearly tells us the following dietary information: Grains are the staff of life and wheat particularly for man. We are to eat meat sparingly. God has made all wholesome herbs (vegetables) and fruits for our use with prudence and thanksgiving, to be used in season. Not surprisingly, it turns out that this is the perfect recipe for a healthy, diverse gut microbiome!

Diets high in animal protein (meats) have been associated with an increased growth of inflammatory (bad) microbes in our guts, while diets high in whole grain, fruits, and vegetables (including legumes) have been shown to promote the growth and diversity of good microbes in our guts.

“But wait,” you say. “What about carbs and gluten being inflammatory?” Carbohydrates (carbs) have gotten an evil reputation in recent years. People think they need to avoid them to be healthy and to lose weight.  Low carb diets are dangerous because they are low fiber diets. As a matter of fact, low carb diets—which are high in animal protein—have consistently been associated with increased growth of bad inflammatory microbes.  If you follow the Word of Wisdom, you will not be eating a low carb diet.

It is true that we need to avoid REFINED carbs: sugar, refined grain products, high fructose corn syrup, etc. These are gut disrupting foods. Complex carbo-hydrates, on the other hand, are the foundation of a healthy diet. 

Doctor Will Bulsiewicz, MD, (a board-certified, award-winning gastroenterologist) says in his research-based book Fiber Fueled, “If you want a healthy microbiota, whole grains are the foundation of building a healthy gut.” But you don’t have to take Dr. Bulsiewicz’s word for it. It’s what God says in the Word of Wisdom: Grain is the staff of life, and wheat for man. We need to believe this! Whole grains are a healthy complex carbohydrate and an excellent source of prebiotic fiber which feeds the good microbes in our guts. We need to stop being afraid to eat generous amounts of whole grains! 

Scientific research backs this up. A meta-analysis combining results from studies conducted in the U.S., the United Kingdom, and Scandinavian countries (which included health information from over 786,000 individuals), found that people who ate 70 grams per day of whole grains—compared with those who ate little or no whole grains—had a 22% lower risk of total mortality, a 23% lower risk of cardiovascular disease mortality, and a 20% lower risk of cancer mortality.4 

An analysis of six studies including nearly 250,000 people showed that those who were eating the most whole grains had a 14% lower risk of stroke from those who were eating the fewest whole grains.5

One study showed a 20% reduction of the risk of colorectal cancer for every three servings of whole grains eaten per day. The risk was reduced even more in those eating more than three servings of whole grains per day.6

In a large study of nearly 200,000 U.S. adults, those eating whole grains most frequently had a 29% lower risk of developing type 2 diabetes across the approximately 30-year study period than those who rarely or never eat whole grains, even after adjusting for other lifestyle factors.7
Eating three servings of whole grains each day is linked to lower body mass and less belly fat.8  (So don’t believe that book about a wheat belly.)

Eating whole grains even appears to help our mental health! An analysis of twenty-three studies shows that people who eat more whole grains are more likely to have better mood, less depression, and less anxiety.9

Studies consistently show that whole grains are not inflammatory, but in fact are anti-inflammatory and that swapping out refined grains for whole grains greatly improves our overall health, (at least in part by improving our gut microbiome).

What about gluten? If you have celiac disease, by all means, avoid gluten carefully. But if not, gluten is not the villain it has been portrayed to be. If gluten was inflammatory and caused gut issues that should be shown in research studies of the gut—but it is not. Quite the opposite has been found. After healthy subjects spent a month on a gluten-free diet, researchers found lower levels of healthy gut bacteria and higher counts of E. coli and other unhealthy gut bacteria.10 Other studies have confirmed these findings. Eating whole wheat improved intestinal integrity and reduced intestinal permeability (leaky gut).

Research debunks the idea that gluten causes “brain fog” also. In a study of 13,494 women without celiac disease, there was absolutely no relationship between gluten and cognitive function.11
Food intolerances, including gluten intolerance, are a deeper subject than there is room to address in this article, but training your gut microbiome is the basis for healing in this area also.

What does it look like to make grain the staff of life within a plant-based diet? The American Heart Association says we should eat at least six servings of whole grains every day. I think this is a great goal.  If we do this, I believe we can say we are using grain as our staff of life. To eat six or more servings, you need to eat whole grains at every meal and for snacks, too.

Six servings of whole grains mixed into a plant-based diet might look like this:
Breakfast— ½ cup of cooked oatmeal, with blueberries and walnuts. I like to add flax and chia to my oatmeal as well.  (1 serving)
Lunch—An almond butter sandwich on two slices of (homemade) whole wheat bread, plus veggies with hummus. (2 servings)
Snack—A whole wheat homemade muffin,  plus an apple. (1 serving)
Dinner—Chili with a small amount of meat and plenty of beans, plus added whole barley, with  homemade whole grain cornbread, and a green salad sprinkled with cooked millet. (2 to 2.5 servings)
This is just one menu example. The variations are endless!   

Finally, remember the best way to change to a healthier diet is slowly.  Increasing fiber in your diet slowly will give your gut microbiome time to adjust. Also be sure you are drinking enough water to help your body use that extra fiber.

I find it exciting to learn more about fiber and our gut microbiome, because it adds a deeper and fuller  understanding to why God has given us the principles of the Word of Wisdom and why it is SO important that we apply them to our lives. 

Pray for a deeper understanding of the Word of Wisdom as part of God’s Word. Pray over the changes you want to make to your diet. God will help us. He will give us guidance and strength to keep the Word of Wisdom. 







References

1) Dietary fiber and probiotics influence the gut microbiome and melanoma immunotherapy response
Science; Vol. 374, No. 6575, pp. 1632-1640
https://pubmed.ncbi.nlm.nih.gov/34941392/

2) Nutrition for Hospital Workers During a Crisis: Effect of a Plant-Based Dietary Intervention on Cardiometabolic Outcomes and Quality of Life in Healthcare Employees During the COVID-19 Pandemic. 
Am J Lifestyle Med. 2022 May-Jun; 16(3): 399–407
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9184832/

3) Whole Grain Fiber Linked with Lower Inflammation. JAMA Network Open. 2022 Mar 1;5(3):e225012.
https://pubmed.ncbi.nlm.nih.gov/35357453/

4) Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer:  
A Meta-Analysis of Prospective Cohort Studies 
Circulation. 2016 Jun 14;133(24):2370-80.
https://pubmed.ncbi.nlm.nih.gov/27297341/

5) Association between whole grain intake and stroke risk: evidence from a meta-analysis 
Int J Clin Exp Med
2015 Sep 15;8(9):16978-83.
https://pubmed.ncbi.nlm.nih.gov/26629253/

6) Dietary fibre, whole grains, and risk of colorectal
cancer: systematic review and dose-response
meta-analysis of prospective studies
BMJ 2011;343:d6617
Published 10 November 2011
https://wholegrainscouncil.org/sites/default/files/atoms/files/2011_BMJ_Aune.pdf

7) Intake of whole grain foods and risk of type 2 diabetes: results from three prospective cohort studies 
BMJ  2020 Jul 8;370:m2206.
 https://pubmed.ncbi.nlm.nih.gov/32641435/

8) Whole- and Refined-Grain Consumption and Longitudinal Changes in Cardiometabolic Risk Factors in the Framingham Offspring Cohort 
J Nutr.  2021 Sep 4;151(9):2790-2799.
https://pubmed.ncbi.nlm.nih.gov/34255848/

See also
Whole-grain intake as a marker of healthy body weight and adiposity 
Public Health Nutr  2008 Jun;11(6):554-63.
Epub 2007 Nov 16.
https://pubmed.ncbi.nlm.nih.gov/18005489/

9) The relationship between whole-grain intake and measures of cognitive decline, mood, and anxiety -a systematic review
Adv Nutr. 2023 Apr 19; S2161-8313(23)00288-0.
https://pubmed.ncbi.nlm.nih.gov/37085091/

10) Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects
Br J Nutr. 2009 Oct;102(8):1154-60.
https://pubmed.ncbi.nlm.nih.gov/19445821/

11) Long-term Intake of Gluten and Cognitive Function Among US Women 
JAMA Netw Open. 2021 May 3;4(5):e2113020.
https://pubmed.ncbi.nlm.nih.gov/34019084/




    

    
                        

In Defense of the Word of Wisdom: What About Gluten?

Gluten-free has become a common buzz word in our culture today. There is a good chance that you know more than one person who is on a gluten-free diet. Perhaps you are eating gluten- free yourself.  

What is gluten and why would someone want to avoid it? Gluten is a protein complex of the two proteins, gliadin and glutelin. It is found naturally in wheat, rye, and barley. Those who choose to avoid gluten usually fall into one of three categories: (1) the 1 percent of the population who has celiac disease, an autoimmune inflammatory response to gluten, and must avoid even tiny amounts of gluten for the rest of their lives;  (2) those who are gluten intolerant and feel better when they avoid gluten or limit the amount of gluten they ingest; and (3) those who avoid gluten because they have heard it is unhealthy for everyone.

Let's talk about the last category first. While avoiding gluten is vital for some individuals, many voices---particularly proponents of the Paleo diet---insist that gluten is harmful to everyone's health and that no one should be eating gluten-containing grains. Dr. William Davis's book Wheat Belly has added fuel to the anti-grain, anti-gluten fire. "Wheat is the most destructive thing you could put on your plate, no question," says Dr. William Davis, a cardiologist from Wisconsin.  (I have read Wheat Belly, and find that Dr. Davis has used faulty logic, misrepresentation of scientific studies, and blatant emotionalism to sell his ideas. It is beyond the scope of this article to refute the misinformation in Dr. Davis's book, but I strongly encourage you to read the rebuttals to Wheat Belly which are linked at the end of this article.) [1]

Gluten, and thereby wheat, has been implicated in everything from mental illness to obesity to cancer. If you research these claims, however, you will find that credible scientific evidence is lacking to support the idea that gluten is harmful to everyone. But there is a more important reason why I know the anti-gluten, anti-wheat, anti-grain proponents are wrong. It is because God said so. "All grain is ordained for the use of man and of beasts, to be the staff of life. . . . All grain is good for the food of man . . . Nevertheless, wheat for man . . ." (Doctrine and Covenants 86:2c-3b).

I have heard some people say, "But when God gave that revelation back in 1833, wheat was different than it is now. Wheat was okay then, but modern wheat is bad for us."  Are we going to believe that God could not foresee the changes that would be made to wheat? Did God say in 1833, "Wheat for man now, but later don't eat wheat"?  Do we believe that God's word given in past times is only for those dispensations and not relevant to us today?  To all of those questions, I answer a resounding NO! The Scriptures plainly tell us that God knows everything (2 Nephi 6:44), God does not change (Moroni 8:19), and God's word will stand forever (Isaiah 40:8)!  And God said grain is our staff of life, and wheat is for man.

As stated in previous articles, I believe it does make a difference HOW we eat wheat. It has been firmly established that eating refined "white flour" grain products (just the starchy endosperm of wheat or other grains) is detrimental to our health. There is no doubt God meant the WHOLE grain when he said grain is our staff of life. But here is where it gets tricky. Flour produced on modern roller mills is not the same thing you get when you grind up the entire wheat berry in your kitchen. Commercial whole wheat flour, and the bread and other baked goods made from it, are not true whole grain foods. Roller mills can quickly produce large amounts of refined flour. The bran and germ are sifted out and the oils are removed during the milling process. To "make" the flour whole wheat again, a certain portion of the bran and germ are added back in, but the oils are usually not because they would reduce the shelf life of the product. Surely this profit-making way of creating "whole wheat" flour qualifies as the "evils and designs which do and will exist in the hearts of conspiring men in the last days . . ." (D&C 86:1a).

Another problem is added gluten, which upsets the nutritious balance God created in whole grain. Gluten is separated from the rest of the wheat endosperm and added generously to flour, breads and other baked goods, and even products like taco sauce. This "vital wheat gluten," as it is called, can cause trouble for our digestive systems and may be the root of some gluten sensitivities.

What is the solution? Although I realize it is not possible for everyone, the best option is to invest in a home mill and grind your own flour from quality wheat berries, using this flour to make your own homemade bread and baked goods. (You can also grind fresh cornmeal and other whole grain flours!) This might sound overwhelming at first, but there are many resources to help you along the journey.

Another option for obtaining quality flour for home baking is to find a friend with a mill who is willing to grind for you, or to go together with friends or family on the cost of a home mill that can be shared.  If you must buy flour, look for one that is ground the old-fashioned way with a stone burr mill.  Store bought cannot match the freshness and nutrition of flour ground at home, but at least stone ground whole wheat flour should be the real thing. Wheat Montana and Bob's Red Mill are quality brands, and I'm sure there are others.

Making homemade bread is an art that takes time to perfect. I remember making may "bricks" before managing to bake a more edible loaf!  Don't despair if your first efforts are less than perfect. Find someone who has mastered bread baking to mentor you if possible. If you cannot tackle making your own bread, you can greatly reduce the amount of commercial baked goods consumed in your home by making your own waffles, muffins, pancakes, and other quick breads. They are fast, easy, and incredibly delicious!  If you must buy bread or other baked goods, look for ones made with stone ground flour and without added gluten. They will be hard to find, but worth your effort.

Now, let's talk about individuals who are in the second category---those who have a gluten intolerance. Food intolerances, including intolerance to gluten, can sometime be overcome by improving digestive health.  Entire books have been written on this subject, but here are a few key points many alternative health practitioners agree upon. 

• Clean up your diet. Eliminate as much refined, processed foods as possible, and eat more whole foods (which contain more nutrients and fiber needed to improve digestion).  Reduce your sugar intake.
• Eat more probiotics to replenish the good bacteria cultures that are needed for a healthy gut. Eat naturally fermented foods, such as real sourdough bread, kimchi and other naturally fermented vegetables, miso, and homemade kefir. (Store-bought kefir has fewer cultures, but still contains more than commercial yogurt.) It is best to get probiotics from food, but taking supplements can be helpful, also.  
• Be sure to eat prebiotics, too. Prebiotics are non-digestible carbohydrates that feed the probiotic cultures. They are found in foods such as whole grains, bananas, onions, garlic, honey and artichokes---another reason to eat those whole grains!
• Some individuals find digestive enzyme supplements to be helpful. DPP-IV is the specific enzyme that helps digest gluten. 
• Certain herbs can help heal and soothe the digestive tract. Slippery elm, yarrow, plantain, deglycyrrhizinated licorice root (DGL), or marshmallow root  are good choices. 
• Gelatin is very healing to the gut, but don't expect great benefits from commercial Jell-O with its added sugar and chemicals.  Gelatin from grass-fed animals is best, or you can make your own gelatinous broth from bones the old-fashioned way. [2]
• Sleep is critical for healing our digestive systems. As God has told us, "[R]etire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated" (D&C 85:38b).

Some individuals will need to temporarily eliminate all gluten from their diets for several months while improving their digestion. Some will be able to find relief by eliminating foods with added vital wheat gluten.

What about those in the first category who are celiac or cannot tolerate gluten in spite of efforts to improve digestion?  Even if you cannot eat wheat, it is still possible to use other whole grains as the staff of life as instructed in the Word of Wisdom.  To accomplish this, you will need to be discerning when buying gluten-free baked goods and pastas, as many are full of refined carbohydrates such as sugar, white rice flour, potato starch, and tapioca flour. Gluten-free refined carbohydrates are no more healthy  than any other kind!  Brown rice, millet, sorghum, teff, amaranth, buckwheat, and oats (that are certified to be  uncontaminated with gluten) are healthy, whole grain gluten-free choices.  Many books and web sites are available to guide you in the use of these grains.

All the things I have suggested in this article will require time and effort, but remember the promises God has made to those obedient to the Word of Wisdom: “And all Saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel, and marrow to their bones, and shall find wisdom and great treasures of knowledge, even hidden treasures; and shall run and not be weary, and shall walk and not faint; and I, the Lord, give unto them a promise that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen” (D&C 86:3c-d).

 

      
1. Rebuttals to Wheat Belly, a book by Dr. William Davis:
 http://nogluten-noproblem.com/2012/03/wheat-belly-busted.html
 http://info.breadbeckers.com/wheat-belly-fact-or-fiction/
 http://www.aaccnet.org/publications/plexus/cfw/pastissues/2012/OpenDocuments/CFW-57-4-0177.pdf

                           

2. How to make bone broth:

http://www.integratednaturalmedicine.com/bone-broth/

In Defense of the Word of Wisdom: Pitfalls of the Paleo Diet–Part 1

Grains, and specifically wheat, as a part of a healthy diet are under attack as never before. Multitudes of voices are shouting—and even screaming—about the dangers of eating grains. Especially loud are the voices of the Paleo diet supporters. You have probably heard the word “Paleo” in reference to food choices. It is likely you know someone who has “gone Paleo.” But what is a Paleo diet?

The Paleo diet derives its name from its basis on the supposed eating habits of our “ancestors” in the Paleolithic period, which evolutionists believe was 2.5 million to 10,000 years ago. Proponents of this eating pattern say that humans were hunters-gathers for millions of years before agriculture developed. They believe that in “comparatively recent times” the cultivation of grains has changed the way humans eat. They believe that our digestive tracts have not evolved quickly enough to deal with digesting grains, and therefore all grains are damaging to our health.

The Paleo diet depends heavily on meat and seafood, along with vegetables, fruits, some nuts, and some oils—such as coconut, olive or flax. Sugar and other refined foods and refined oils are forbidden. (The elimination of refined foods is one point where I agree with the Paleo diet. See my previous articles for some of the many health-damaging effects of refined carbohydrates. As a note, many of the feel-better results of the Paleo diet likely come from the elimination of refined carbohydrates and other refined foods.) The Paleo diet also prescribes eliminating the eating of all grains and legumes, and sometimes dairy. Some proponents of the Paleo diet recommend fasting for long periods in between meals to simulate the times of hunger that our supposed ancestor hunter-gatherers often faced. Any red flags waving in your mind yet? Already you should be seeing some direct contradictions to the word of God.

Let’s look a little closer at why Paleo proponents say grains are so detrimental to our health. Their main attack centers around what they label anti-nutrients in grain—primarily lectins, phytates, and gluten. This article will focus on lectins. I hope to discuss phytates and gluten in a future article.

Lectins are proteins found in plants, animals and microorganisms that bind specifically to carbohydrate- containing receptors on cell surfaces. There are many types of lectins. The ones the Paleo crowd especially like to talk about are the ones found in seeds—particularly grains and legumes which contain a higher concentration of lectins than many foods. (Nightshade plants—such as tomatoes, potatoes, peppers—also contain high levels of lectins.) Paleo supporters believe that plants developed lectins in their seeds as they evolved in order to protect them from consumption. They state that seeds were never meant to be eaten and doing so is destructive to our health.

One of their claims is that lectins can cause leaky gut syndrome. They say that lectins (and other “anti-nutrients”) can cause increased intestinal permeability, allowing incompletely digested food particles to escape into the bloodstream, triggering an autoimmune response. There is growing evidence that our intestinal linings can indeed be damaged by such things as medications (nonsteroidal anti-inflammatory drugs and antibiotics), alcohol consumption, and radiation exposure—but solid evidence that it can be damaged by lectin has yet to be shown. (Intestinal damage may be a root cause of the rapid rise of food intolerances, and taking measures to heal the gut may allow food many intolerances—including non-Celiac wheat intolerances—to be resolved.)

Paleo supporters also claim that wheat lectins can enter the bloodstream through the digestive system and create havoc in the body. It is true that lectins from some foods have been shown to enter the bloodstream (tomatoes, peanuts), but current research indicates that the lectins in wheat do not. More research needs to be done, but at least one study using healthy subjects showed that wheat germ agglutinin (WGA) was not detected in the blood samples of any of the subjects tested up to twenty-four hours following consumption of 50 grams of wheat germ. (1)

It is important to know that lectins have many protective and beneficial functions in the body. Dr. Clyde Wilson, researcher and professor of biochemistry and biophysics, says: “Lectins break down the membranes of hurtful invaders: cancer cells (reducing prostate, colon and other cancers), fungi, bacteria and viruses (even the HIV-1 retrovirus). [This] is part of the reason that tomatoes, corn, whole grain rice, wheat, oats, nuts, sunflower seeds, peaches, mangos, grapes, cinnamon, citrus, berries, tea and most other plant foods are healthy. All of these contain significant amounts of lectins.” (2)

Lectin levels can be toxic in some non-edible seeds: Don’t eat castor beans! But evidence indicates that lectins in foods such as grains and legumes are only a problem if these foods are consumed in excessively large quantities or are eaten raw. Because the lectins in legumes are less sensitive to dry heat, it may be wise to avoid eating baked goods made with flour milled from raw legumes. It may also be wise to avoid eating raw grains, unless they are sprouted. Dr. Wilson continues, “When there are VERY large amounts of lectins in our food, we start to feel the effects of their hurting the membranes of the cells lining our intestines the same way they hurt cancer cells and bacteria. As with everything in life, too much of a good thing is a bad thing.” (2)

Even from the mouths of Paleo leaders come the admission that many proclaimed Paleo tenents are not scientifically valid. Mat LaLonde (who has a PhD in organic chemistry and also a post doctorate degree in inorganic chemistry from Harvard University) has stated this in several interviews, including a podcast with Paleo author Chris Kresser: “. . . it turns out that most lectins, especially the most well-studied ones like wheat germ agglutinin . . . are deactivated by heat [cooking]. These proteins are very sensitive to heat, and they’re destroyed. . . .We have the research to show that they are toxic in animals in vitro when they’re fed to animals, but it turns out that they’re feeding raw legumes or pure isolated proteins to these things, not cooked food. . . . Improperly cooked legumes are going to make you very sick. You’re going to have some serious GI distress, and it is probably due to the lectin, but that doesn’t mean that it actually does get in the bloodstream and cause problems.” (3)

One source of lectins of which we DO need to be wary is those artificially spliced into genetically modified foods. In 1998, scientist Arpad Pusztai began a great controversy when he spliced a lectin from the snowdrop plant into a potato in an attempt to make the potato more insect resistant. (4) This is another reason to avoid genetically modified food. In spite of much misinformation to the contrary, there is NO genetically modified wheat grown commercially in the United States or worldwide. Yes, wheat has been hybridized through the years, but that is wheat-to-wheat cross breeding, not the splicing of foreign genetic material from another species.

What should all of this mean to you as a believer in the restored gospel and the Word of Wisdom? First of all, need I even point out that the Paleo diet is based on the false premise of evolution, which is in complete defiance to the account of God’s creation of the world in Genesis? We did not evolve from Paleo man. The Scriptures also tell us that God created seeds to be used for food. Besides D&C 86, this is indicated in Genesis. “And I, God, said unto man, Behold, I have given you every herb, bearing seed, which is upon the face of all the earth; and every tree in the which shall be the fruit of a tree, yielding seed; to you it shall be for meat” (Genesis 1:31, Inspired Version).

It is also clear that agriculture was established from the very beginning of time. When Adam and Eve were expelled from garden of Eden, God told Adam, “By the sweat of thy face shalt thou eat bread ” and that Adam would “till the ground from whence he was taken” (Genesis 3:25, 29, Inspired Version). We also know that Cain was a “tiller of the ground” (Genesis 5:5, Inspired Version). Should we esteem information promoted by believers of evolution above the word of God? Turn to Section 86 of the Doctrine and Covenants and study God’s direction for our diet. In verse 2b, God tells us to eat meat sparingly. The Paleo diet makes meat the staff of life. The Paleo diet says to eat NO grain, especially not wheat. In verses 2c-3b, God tells us he ordained grain for the use of man to be the staff of life, especially wheat. God, who knows all things, wants us to eat wheat! Have you ever wondered why? Wheat is one of the richest sources of lectins. This makes me wonder what health benefits of lectins have yet to be discovered.

Scientific research is interesting, but it is also fallible. It must not be the basis of our acceptance or rejection of philosophies such as the Paleo diet. God’s word is truth. If God said he made seed for us to eat and that he gave us grains, especially wheat, to be our staff of life, then we must believe it on the sole basis of his word. To do less jeopardizes the foundation of our faith. Will we foolishly require a complete understanding or proof before we will believe God’s word? Where, then, is our faith? It is as we accept and live by the truths of God’s word that we become capable of receiving more light and deeper understanding. It is time we accepted and lived by the Word of Wisdom.

“And again, he that receiveth the word of truth, doth he receive it by the spirit of truth, or some other way? if it be some other way, it be not of God. . . . He that receiveth light and continueth in God, receiveth more light,and that light growth brighter and brighter, until the perfect day” (Doctrine and Covenants 50:5b, 6b).







Below are my references for your perusal. It is important to remember that creators of blogs, podcasts, and websites on the Internet are expressing their opinions and are not accountable to anyone to prove accuracy. On the other hand, it is important to remember that even carefully conducted scientific studies from reliable institutes of research are often flawed and lead to wrong conclusions. God is the only infallibly accurate source.


1. Kuzma, J. N. and Cordain, L. (April 2010). Ingestion of Wheat Germ in Healthy Subjects Does Not Acutely Elevate Plasma Wheat Germ Agglutinin Concentrations. The Journal of the Federation of American Societies for Experimental Biology, Meeting Abstract Supplement 723.10.
http://www.fasebj.org/cgi/content/meeting_abstract/24/1_Meeting Abstracts/723.10

2. Wilson, C. (February 7, 2011). Paleo Diet Incorrect: Legumes Are Not Antinutrients.
http://www.drclydewilson.com/content/paleo-diet- incorrect-legumes-are-not-antinutrients

3. Kresser, C. and LaLonde, M. (June 2012). What Science Really Says About the Paleo Diet. Podcast transcript.
http://chriskresser.com/rhr-what-science-really-says-about-the-paleo-diet-with-mat-lalonde

4. Rhodes, J. M. (May 8, 1999). Genetically Modified Foods and the Pusztai Affair. British Medical Journal, 318(7193): 1284.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115659/