When I hear the term leaky gut, it reminds me of something described in a scary movie. Something that would cause me to double over in pain as my insides spill out into my hands. While that was an over-the-top dramatization, leaky gut is an actual condition recognized by more Western medical professionals. As a practitioner in the holistic wellness space, I understand the serious effects leaky gut can have on our overall health. Left untreated leaky gut can contribute to several chronic illnesses such as diabetes, fibromyalgia, cancer, autoimmune diseases, ADHD, seasonal allergies, depression, anxiety, candida, hormonal imbalances, food allergies, and countless others.
Leaky gut or increased intestinal permeability is a digestive condition where the cell lining of the small intestine has become damaged. The spaces between these cells (also known as junctions) are too wide and allow undigested food particles and bacteria to escape into the bloodstream and cause inflammation and various immune overreactions.
There is another part to this leaky gut story, the gut microbiome. Dr. Daniel Amen describes the gut microbiome as a 30-foot hose within the body, starting from the mouth to the bottom of the large intestine. A one-cell thick lining coats the inside of this hose that separates and protects our inside body from the outside world. When this lining is damaged, that is what is called leaky gut.
The gut microbiome (located within the hose) consists of approximately 100 trillion microorganisms, known as good and bad gut bacteria. For reference, there are only about 10 trillion cells throughout the entire human body. The goal is to create 85% good gut bugs to 15% bad gut bugs. This is achieved primarily through a whole food nutrient-dense diet. Including good foods, for the good bacteria to eat will increase and strengthen the overall health of your gut. Ultimately, we want the good bugs to keep the bad bugs under control.
Prebiotic and Probiotic Foods
Prebiotics are compounds in food that induce the growth or activity of beneficial microorganisms such as bacteria and fungi. The most common example is in the gastrointestinal tract, where prebiotics can alter the composition of the organisms in the gut microbiome. (Wikipedia, 2021)
Prebiotics are excellent food sources to increase the health of the gut. Some prebiotic foods are apples, beans, psyllium, beets, carrots, turnips, asparagus, onion, and garlic.
Probiotics are live microorganisms promoted with claims that they provide health benefits when consumed, generally by improving or restoring the gut flora. (Wikipedia, 2021)
Probiotic foods include kefir, yogurt, kombucha, pickled vegetables, sauerkraut, tempeh, miso, and kimchi.
Keeping the gut populated with the proper ratio of good vs. bad bacteria , allows the gut bugs to execute many essential functions. Some of these crucial functions include:
Protect the gut lining
Digesting food
Absorb nutrients
Synthesize vitamins like k and B12
production of the neurotransmitter serotonin
Help to detox the body
Work to keep the gut lining junctions tight
What are some possible signs of leaky gut?
Digestive problems (chronic diarrhea, constipation, gas, bloating, IBS/SIBO)
nutritional deficiencies
allergies
skin rashes
autoimmune diseases
arthritis
intense sugar cravings
What are some causes of leaky gut?
processed sugar
artificial sweeteners
refined vegetable oils
stress
gluten
corn
low stomach acid
plastics (BPA)
processed foods
mold
pesticides
medications/painkillers
antibiotics
poor sleep habits
infections (H. Pylori)
If you suspect that you might have leaky gut, go to a qualified health practitioner who can give you the necessary tests to confirm your suspicions. Schedule a 20- minute free consultation at Noire Nutrition so that we can partner with you to get your gut healthy! Eating a whole food diet, limiting or eliminating processed food, getting proper sleep, and managing stress levels are all ways that you can increase your overall gut health.
Remember to always trust your gut!
Monica
Noire Nutrition
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