Gut Check: Inflammation and Leaky Gut
On a daily basis, the gastrointestinal tract is in direct contact with our environment. From the time we get up to the time we go to bed, what we ingest will ultimately travel down the meter's worth of internal tubing, so it is imperative that all systems are working in tip-top condition to protect your health.
In the contemporary landscape of health challenges, inflammation takes center stage, often fueled by dietary and lifestyle choices. The gut, a pivotal player in human well-being, emerges as a key influencer in the onset and progression of various diseases. While research on the microbiome is in its early stages, it holds promise in unraveling the gut's role in common health conditions.
Our bodies face relentless exposure to "gut disruptors," upsetting the delicate balance of intestinal microbes. As harmful microbes outnumber the good, they release chemicals that foster inflammation and can harm the intestinal lining. Notably, the surge in autoimmune diseases and chronic metabolic conditions aligns with this escalating gut inflammation.
What is Leaky Gut?
“Leaky gut” (aka intestinal permeability) is a condition where the gut barrier gets damaged and the intestinal wall becomes permeable. Our intestines are lined by a thin, single layer of cells that separate the contents of the intestines from the bloodstream and transport nutrients from food into our bloodstream. These epithelial cells have tight junctions between them to ensure that no undigested food particles or toxins escape into our blood and create health complications. I like to think of them as the bouncers of our gut. When there is chronic inflammation and dysbiosis in the gut, the walls weaken.
So what keeps these cells healthy and tightly knit? Well, those billions of good gut bacteria play a central role in maintaining a healthy gut barrier, some of which produce a mucus layer that acts as a protective shield. Simply put, high microbial diversity creates a resilient gut.
When we expose ourselves to those gut disruptors, it can lead to weak epithelial cells and weak junctions where larger food proteins and molecules sneak through that are not supposed to be there. When they make their way through and into the bloodstream our immune system identifies them as “non-self” and attacks them, and may start creating antibodies to certain foods that might not have been a problem in the past.
Signs You May Have a Leaky Gut:
Many of the symptoms of a leaky gut can extend beyond your digestive system. Perhaps these are correlations you may not have considered to be caused by your gut health.
Nutrient deficiencies
Persistent gastrointestinal symptoms (gas, bloating, diarrhea, constipation)
Mood disorders
Skin Issues
Headaches
Joint pain
Food allergies/ intolerances
Brain fog
What Causes Leaky Gut?
Unraveling the causes points to daily habits and behaviors as major culprits, including medication, stress, diet, lifestyle, and bacterial imbalance or overgrowth. See my last post on what can disrupt the gut microbiome for more details.
Could my Hormones be Paying the Price?
We love talking about hormones around here! I see a lot of women who are experiencing hormonal imbalances and also struggle with gastrointestinal issues.
You may be asking yourself what the heck your hormones have to do with your gut.
Well, a lot actually. The connection between gut health and hormone imbalances is intricate and multifaceted but likely has a lot to do with hormone metabolism and excretion.
Beneficial gut bacteria help break down and eliminate hormones (especially estrogen) and when we don’t have the right balance of bacteria in the gut, estrogen levels can build up and come with some not-so-fun symptoms.
How to Heal the Barrier
Addressing leaky gut involves a multifaceted approach:
Diet. Food can be incredibly healing and I always take a food-first approach whenever possible. If there are certain foods that you have identified as a trigger to unwanted GI symptoms, removing those (even for a short bit while healing) can be very beneficial for tamping down the inflammatory response. Incorporate gut-loving foods like fiber from fruits, vegetables, nuts, seeds, legumes, and prebiotic fibers to feed the good bacteria. Bone broth, fermented foods, and omega-3 fatty acids are also very healing for the gut lining.
Stress Reduction. I know, easier said than done. I recognize this may not be possible to the extent we desire but having some stress coping mechanisms in the toolbox is a good place to start. This could look like going for a walk listening to an enjoyable podcast, spending 5 minutes a day or before meals practicing deep breathing, journaling before bed, etc.
Supplementation. Supplementation should not be done blindly or without the guidance of a healthcare professional. Schedule a free discovery call HERE to learn what supplements might be right for you.
Probiotics: taking a probiotic can help balance the bacteria in the gut.
Amino acids and Herbs: L-glutamine is an amino acid that can provide structural and metabolic support for intestinal cells. Botanicals like marshmallow root, DGL, aloe vera, and cats claw can provide support for healthy intestinal function by coating and soothing the intestinal lining, and these ingredients promote the body’s natural gastrointestinal repair process
Zinc carnosine: may act as a potent antioxidant and anti-inflammatory
Immunoglobulins (IgG): support the gut-immune response & can facilitate healing
In my practice, I like to approach diet from that of abundance versus removal or restriction. However, there are foods that are inflammatory to the gut and I recommend limiting them. Added sugar, alcohol, overly processed foods, and additives and gums should be kept to a minimum when the focus is on healing the gut.
The Bottom Line
Leaky gut occurs when the intestinal barrier becomes permeable, allowing for substances (food particles, pathogens, etc.) that don’t typically reach the bloodstream leak through and trigger an immune response.
Factors like dysbiosis, poor diet, stress, and medications contribute to this phenomenon. Tailoring solutions to individual root causes is paramount, focusing on restoring a healthy bacterial balance through diverse plant fibers, stress management, quality sleep, limiting the intake of processed food and alcohol, and, in some cases, targeted supplementation. Healing the gut is not a one-size-fits-all journey but a personalized exploration to regain balance and well-being.
References:
Aleman RS, Moncada M, Aryana KJ. Leaky Gut and the Ingredients That Help Treat It: A Review. Molecules. 2023;28(2):619. Published 2023 Jan 7. doi:10.3390/molecules28020619
Mu Q, Kirby J, Reilly CM, Luo XM. Leaky Gut As a Danger Signal for Autoimmune Diseases. Front Immunol. 2017;8:598. Published 2017 May 23. doi:10.3389/fimmu.2017.00598
Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45-53. doi:10.1016/j.maturitas.2017.06.025
Fu Y, Wang Y, Gao H, et al. Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity. Mediators Inflamm. 2021;2021:8879227. Published 2021 Jan 2. doi:10.1155/2021/8879227
Al Bander Z, Nitert MD, Mousa A, Naderpoor N. The Gut Microbiota and Inflammation: An Overview. Int J Environ Res Public Health. 2020;17(20):7618. Published 2020 Oct 19. doi:10.3390/ijerph17207618
Bischoff SC, Barbara G, Buurman W, et al. Intestinal permeability--a new target for disease prevention and therapy. BMC Gastroenterol. 2014;14:189. Published 2014 Nov 18. doi:10.1186/s12876-014-0189-7
