What Exactly Is Leaky Gut and How Does It Happen?

Great question!

> Our intestines feature a vast lining, spanning over 4,000 square feet. When functioning properly, this lining acts as a barrier, regulating what enters the bloodstream. An unhealthy gut lining, often referred to as leaky gut, may develop large gaps, allowing partially digested food, toxins, and harmful microorganisms to infiltrate the underlying tissues. > > — Marcelo Campo, MD, Harvard Health

A leaky gut can lead to inflammation and alterations in gut flora, which can cause issues not just in digestion but throughout the body. Numerous studies indicate that changes in gut bacteria and inflammation may contribute to various chronic illnesses.

If that’s not alarming enough, keep in mind that about 70% of your immune system resides in your gut. So, if you're frequently falling ill, it might be time to examine your gut health.

Essentially, your gut functions as your second brain. Have you heard of the brain-gut axis? In simple terms, your brain and gut communicate through a network of 500 million neurons, hormones, and chemicals via the nervous system.

Therefore, it's crucial to take care of your gut!

If you're dealing with leaky gut, you're not alone. You may be curious about how this occurred. Here are some common causes:

• Consumption of heavily processed foods
• Eating foods that trigger sensitivities
• Severe infections
• Stress
• Non-steroidal anti-inflammatory drugs (NSAIDs)
• Excessive alcohol intake
• Tobacco use
• High sugar consumption

Recognizing Signs of Leaky Gut

There are several common indicators that may suggest you have leaky gut. Here are some signs to watch for:

• Digestive issues like gas, bloating, diarrhea, or irritable bowel syndrome (IBS)
• Food allergies or intolerances
• Cognitive difficulties such as brain fog or issues with concentration
• Mental health issues like depression or anxiety
• Skin problems such as acne, eczema, or rosacea
• Seasonal allergies or asthma
• Hormonal issues, including irregular periods or PMS
• Diagnosed autoimmune conditions such as rheumatoid arthritis or celiac disease
• Chronic fatigue or fibromyalgia diagnoses

How to Restore Your Gut Health

Don’t worry—there’s hope! It is indeed possible to heal your leaky gut and achieve optimal energy, immunity, detoxification, and nourishment.

So, how can you begin the healing process? Here are some steps you can take today:

1. Identify, Eliminate, and Replace

   Start by identifying problem foods or intolerances. This might be challenging but essential. Consider taking a food sensitivity test or consulting a healthcare professional. Common intolerances include gluten and dairy. Once identified, eliminate these foods and replace them with healthier options that are gentler on your digestive system.

2. Explore Gut Supplements

   Remember that supplements are akin to medicine. It's vital to choose those that suit your body! Consider adding L-glutamine, collagen peptides, zinc, vitamin D, and quercetin to your routine.

3. Manage Stress

   You may wonder if stress management is even feasible. It absolutely is! Managing stress is crucial for gut healing. Stress can impact gut bacteria, leading to imbalances in your microbiome. While it's impossible to eliminate all stress, finding effective coping strategies such as meditation, therapy, or yoga can make a significant difference.

4. Incorporate Probiotics and Probiotic Foods

   In addition to supplements, make sure to take a daily probiotic and consume probiotic-rich foods. Probiotics are beneficial microorganisms that can enhance gut health by restoring balance. Foods like yogurt, sauerkraut, and kombucha are excellent sources.

5. Choose Organic Foods When Possible

   While organic foods can be pricier, they may have a positive impact on gut health due to the absence of additives and artificial ingredients. If buying all organic isn’t feasible, refer to lists like the Dirty Dozen and Clean Fifteen to prioritize your purchases.

6. Select Non-toxic Products

   The products you use daily also affect your gut health. Many chemicals in beauty and cleaning products can disrupt gut microbiota. Opting for non-toxic alternatives can help maintain a healthy microbiome.

7. Aim for 30+ Plant Foods Weekly

   Yes, you read that right! A recent study found that consuming over 30 different plant types each week contributes to optimal gut diversity. Participants with a diverse plant intake exhibited a healthier gut microbiome compared to those with limited variety.

8. Ensure Adequate Sleep

   Prioritizing sleep is essential for overall health, including gut health. Establishing a consistent sleep routine helps regulate your body's circadian rhythms, which in turn benefits your gut microbes.

9. Focus on Whole Foods

   This may seem obvious, but choosing whole foods over processed options supplies your body with necessary nutrients to support beneficial bacteria and protect gut health. Processed foods often contain additives that can harm gut flora.

If you're struggling with leaky gut, remember you're not alone. It's a common issue, especially in Western societies where processed foods dominate diets.

It's crucial to acknowledge and address this condition. A healthy gut microbiome can help maintain a healthy weight, enhance heart and brain function, regulate blood sugar levels, and improve digestion.

Always listen to your gut.

Kelsey Kryger is a certified personal trainer, indoor cycling instructor, and freelance writer. For more health and workout tips, subscribe to her newsletter, The Health Nut.

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