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What's the Deal with Leaky Gut?

Updated: Jan 29



Chronic Bloating, constipation, diarrhea, or gas. Cramps. Chronic Fatigue, brain fog, headaches or tiredness. Nutritional deficiencies. Joint pain. Acne. Eczema. Depression and other mental health problems. Autoimmune diseases. Food Allergies/Sensitivities.


These are some of the symptoms associated with leaky gut.


Increased intestinal permeability (leaky gut) is when the barrier cells that line our intestines leak out undigested food particles, digestive waste, and toxins into the bloodstream. This causes an inflammatory immune response which results in various digestive disorders and changes to the normal digestive tract.


Healthy gut barrier cells are supported by a balanced microbiome of good and bad bacteria-which is supported by a nutrient rich intestinal environment. When the microbial balance in your gut is right, your whole body functions more efficiently.


What are some causes of an unbalanced gut?

  • chronic stress

  • endurance exercise

  • NSAIDS

  • recent antibiotics

  • dairy

  • gluten

  • sugar

  • processed foods

  • chronic constipation

  • smoking

  • alcohol

What are some holistic options for supporting the gut lining?

  • A 4-week Elimination diet to learn your body

  • Adding Fermented foods (sugar free yogurt, kefir, sauerkraut, kimchi)

  • Adding whole grains, fruits, and vegetables

  • Adding a probiotic supplement

  • Reducing high intensity workouts

  • Adding low-moderate intensity workouts

  • Decreasing NSAID use

  • Incorporating stress reduction techniques




References:

Campos, M. MD (2021, November 16). Leaky gut: What is it, and what does it mean for you? Harvard Health Publishing. https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451


Camilleri, M. MD (2020, August 1). The Leaky Gut: Mechanisms, Measurement and Clinical Implications in Humans. National Library of Medicine. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6790068/


Chieffi, S. et. al. (2017, March 5). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5357536/


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