What's the Deal with Leaky Gut?
Updated: Jan 29, 2022
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/