Do you suffer from migraines, brain fog, joint pain, bloating, gas, acne, rosacea, mood disorders or autoimmune disease?
If you said yes to any of the above conditions, then there’s a good possibility you could have a leaky gut. We now know from growing bodies of research and science that 60 to 80 percent of our immune system lives in our gut so when your gut is not healthy, it can wreak havoc on your whole body. Leaky gut, sometimes referred to as intestinal permeability, can be linked to many common modern-day illnesses. Hippocrates, known as the father of medicine, said it best over 2000 years ago when he suggested, “All disease begins in the gut.” Science has just recently caught with this theory in the last decade finally realizing the importance and impact a healthy gut microbiome has on the human immune system and our overall health and well-being.
What Is A Leaky Gut?
My first experience with leaky gut goes back 13 years when my son was experiencing some serious digestive issues, he was tired all the time which is rare for a Toddler, and seemed like he was sensitive to many of the foods he was eating. In an effort to heal him, I took him to an amazing functional medicine doctor, He ran several tests on him and told us that he had a leaky gut and this was most likely causing many of his symptoms. I was like, “What is a leaky gut?” This is how he explained it to me in very simple terms. He told me that our intestines play an important role in our body’s immune system and how we digest and absorb nutrients. Our intestinal lining(which is only about one cell layer thick by the way) has these tight junctions that act as a physical barrier to our bloodstream and immune system right on the other side. These tight junctions are slightly permeable kind of like a coffee filter if you will, so they can allow tiny digested nutrients, vitamins and minerals into our bloodstream so we can absorb them, but at the same time, keep large undigested food particles, toxins, and bacteria from getting into our bloodstream. However, sometimes these tight junctions get compromised for various reasons and they open up and create cracks or holes in the intestinal lining. When this happens, things like large undigested food particles, bacteria, viruses, and toxins leak out into the bloodstream. The immune system immediately goes on the attack and creates a cascade of inflammatory immune responses that can lead to all kinds of health issues.
What Are The Symptoms of Leaky Gut?
When people hear the term “leaky gut”, they usually associate it only with stomach problems so if they don’t have any digestive issues, they think they are in the clear. But, nothing could be further from the truth. Actually, while some people with leaky gut do experience digestive distress, a large population of those suffering from this condition present with many other symptoms that they think are unrelated to their gut. I struggled with food sensitivities for years that were actually caused by my leaky gut. Below is a list of some of the most common leaky gut symptoms.
- Digestive – bloating, gas, constipation, diarrhea, IBS, acid reflux
- Mental – mood disorders, brain fog, depression, anxiety
- Autoimmune – arthritis, joint pain, Hashimoto’s, allergies, asthma, frequent infections
- Skin Disorders – acne, eczema, rosacea, psoriasis
- Pain – migraines, joint pain, muscle aches
- Nutritional Deficiencies
- Hormone Inbalances
- Food Sensitivities
- Metabolic Disorders
- Weight Gain
- Fatigue
Have a Leaky Gut? Book a free consultation!
here!
What Are The Causes of Leaky Gut?
A Tainted Food Supply – The Standard American Diet(SAD) is laden with added sugars, processed vegetable oils, GMO’s(Genetically Modified Organisms) containing glyphosate, pesticides, herbicides, Nutrasweet, MSG, and many artificial chemicals, all of which are known to be major gut lining disruptors.
Overuse of Antibiotics – It is a well-known fact that in the last two decades, antibiotics have been misused and over-prescribed. While antibiotics are a necessary part of life at times to kill infections, they do not discriminate between good and bad bacteria and even just one round can wipe out a large number of your healthy gut bacteria leaving your intestinal lining vulnerable to leaky gut syndrome.
NSAIDs – Medications like steroids and even over-the-counter anti-inflammatories like Motrin and Advil can be damaging to the gut lining. NSAIDs block the all-important prostaglandins(long-chain fatty acids) in our gut that are critical for a healthy intestinal barrier. We know from science that NSAIDS cause damage to the gastric, intestinal, and colonic mucosa in experimental animals and in humans.
Acid Blockers – Proton Pump Inhibitors are among the most widely prescribed drugs in America with an estimated 50 million people in the U.S. taking some form of acid blocker. But, they are not without side effects. The problem is that acid blockers not only can cause leaky gut but exacerbate the condition over time. Most people take acid blockers because they think they have too much stomach acid. However, in most cases, it’s actually the opposite. Many people experience acid reflux because they have too little stomach acid and they are not properly breaking digesting their food. Having adequate stomach acid is critical because it not only helps us breakdown and absorb the nutrients in our food, but it also helps destroy viruses, bacteria, toxins, and parasites that we are exposed to on a daily basis. We cannot possibly digest, assimilate and absorb our nutrients properly with low stomach acid. A growing body of science outlines that compromised digestion is a huge factor in leaky gut disorder.
Gut Infections – Yeast Overgrowth(Candida), Bacterial Overgrowth, SIBO(Small Intestinal Bacteria Overgrowth), Parasites
Heavy Metal Exposure – Heavy metals like mercury, aluminum, lead are just a few of the toxic metals that can alter the health of the microbiome leading to a leaky gut.
Stress – We all experience stress from time to time and this can be a normal part of life. However, when we live in a state of chronic stress, it sends distress signals to our gut that cause inflammation. This chronic low-grade level of inflammation is scientifically linked to gut permeability.
How Can I Heal My Leaky Gut?
REMOVE
In order to heal your gut, you will need to remove some of the offenders that caused this condition in the first place. This includes inflammatory and toxic foods and possible infections. The first and easiest place to start is with your diet. Many people with a leaky gut find that a Paleo diet is very healing and helpful. I know this can be challenging, but really it’s one of the best things you can do to begin to restore your health. Because we are all unique, I cannot tell you how long it will take to heal your gut. It can take anywhere from 30 days to one year to fully restore the gut lining and proper functioning of the digestive tract. This is why it’s so important to work with a health coach or functional practitioner to guide you through this process. Based on my own personal experience and also helping my son heal his gut, I recommend removing the following offending foods from your diet for a minimum of 90 days and ideally for one year. I strongly recommend removing gluten from your diet long-term as it is such a major gut disruptor for many people.
Foods To Remove
Inflammatory foods – Processed foods of any kind, Sugar, dairy, gluten, vegetable oils, grains, and legumes and any other foods that you know bother you or cause digestive distress. Eat organic whenever possible so you can minimize your exposure to damaging pesticides and chemicals. I also recommend getting an IGG Food Sensitivity test done either through the internet(I like this one) or through your health practitioner. This way you can also eliminate other foods that may be causing inflammation in your body.
Infections To Remove
Again, I would work with a practitioner to get tested for the following gut infections. Often gut infections, like the ones listed below, are the underlying cause of a leaky gut and you will have a harder time healing if you do not address the root cause of your condition. Many of these infections can be addressed through herbal or prescription antibiotics.
- Candida
- SIBO(Small Intestinal Bacteria Overgrowth)
- Bacterial Gut Dysbiosis
- Parasites
- Viruses
REPLACE AND RESTORE
Foods to Eat to Restore
Organic Grass-fed Meats – beef, chicken, turkey
Non-dairy Alternatives – almond or coconut milk
Healthy Fats – coconut oil, olive oil, avocado oil, avocadoes, nuts, and seeds ( do not eat nuts if you know you are sensitive to them). I recommend soaking your nuts to make them easier to digest.
Fruits – low glycemic fruits like berries, melons, and citrus
Vegetables – especially leafy greens, eat all colors of the rainbow for a variety
Bone Broth – bone broth is full of vitamins, minerals, collagen, and amino acids like glutamine which are ideal for repairing the gut lining.
Take Digestive Enzymes
Often, poor digestion is one of the reasons people get a leaky gut. Also, as we age, the amount of enzymes our digestive tract produces is decreased so supplementation is often required. I recommend taking digestive enzymes because they help break us break our food down to the point where we can easily absorb all the nutrients necessary for optimal health. I like these brands.
Pure Encapsulation Digestive Enzymes Ultra
Take Digestive Bitters
Taking digestive bitters is a great alternative if you cannot tolerate additional enzymes. Digestive bitters are herbs that support digestive function by stimulating bitter receptors on the tongue, gallbladder, stomach, and pancreas. These bitters promote digestive juices such as stomach acid, bile, and enzymes to help us break down our foods. Bitter foods were a common part of our ancestor’s diet and are still used in Chinese medicine to help treat many digestive disorders. They are an inexpensive secret to restoring healthy digestion. I like this brand.
REPAIR
Licorice Root — An adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach, licorice root supports the body’s natural processes for maintaining the mucosal lining. You can get it here.
Marshmallow Root – Marshmallow root is excellent for gut repair as it is a mucilage that literally creates a protective layer of tissue on the lining of the digestive tract. You can get it here.
L-Glutamine – L-glutamine is one of the top supplements you can use to restore your gut lining. Studies have shown that this important amino acid is very beneficial for strengthening and rebuilding the intestinal barrier. I like this one.
Collagen Powder – Collagen powder is full of vitamins, minerals, and amino acids that are critical that critical in restoring proper gut function. This brand is highly recommended.
REBALANCE
Probiotics
Often, an imbalance in gut microbes(bacteria) is what leads to a leaky gut in the first place. Therefore, re-inoculating the gut with a high-quality probiotic is a critical component of any gut healing protocol. I recommend taking 50 to 100 billion CFU daily to restore your microbiome. The following brands are the ones me and my family have been taking for years and we love them!
Prebiotics
Prebiotics are carbohydrates that act as food for the beneficial bacteria in your gut helping the population to grow. Good sources of prebiotics are onions, garlic, leeks, chicory root, banana, artichoke, and any source of good soluble fiber.
Fermented Foods
Adding in fermented foods is a great way to re-populate the healthy bugs needed for proper digestion and gut repair. Raw dairy, kefir, yogurt, kimchi, kombucha, and sauerkraut are all good foods to add to your diet to increase your healthy gut flora.
Disclaimer
The information contained in this blog and any content within therootcausewellness.com website is intended to educate, empower, and inspire readers to make positive choices for their own overall health and wellbeing. I am not a doctor, psychiatrist, or therapist and the information contained in this website is my personal opinion based on my education, real-life experience, and research unless otherwise stated. Therefore, it is in no way intended to substitute for professional medical advice from a doctor or licensed health professional. This information is not intended to diagnose, treat, prevent, or cure any disease or medical condition. It is always recommended that you consult with a doctor or licensed medical professional before making any dietary, lifestyle, exercise, medication, or supplement changes. Kathleen Freydl, Certified Health Coach and Owner of the Root Cause Wellness, accepts no responsibility or liability whatsoever for the use or misuse of the information contained in therootcausewellness.com website including any affiliate links.