These include “fatigue, brain fog, anxiety, headaches, skin problems, gastrointestinal symptoms like bloating and diarrhea, lots of food and chemical sensitivities, and poor immunity,” lists Stephenson. “It’s also associated with autoimmune conditions [these include everything from celiac disease to Hashimoto’s disease to multiple sclerosis] and chronic fatigue syndrome.”
What contributes to leaky gut?
Our modern, Western lives can create a perfect storm for an issue like leaky gut–but knowledge is power, so ensure you’re aware of what can contribute to it.
Western and/or unhealthy diets
“A leaky gut can be a sign of an imbalanced gut microbiome–this is when you have low bacterial diversity and an overgrowth of the ‘bad’ bacteria,” explains Dr Leeming. “This can break down the layer of mucus that protects your gut barrier lining, causing increased permeability.” The Western diet, which is typically low in fibre and high in sugar and ultra-processed foods (UPFs) are key culprits behind unhealthy gut microbiomes.
“Diets lacking in fiber and high in gut-damaging emulsifiers and UPFs are a big problem,” says Stephenson. “Fibre acts a fuel for the microbes in our gut. When we aren’t getting enough of it, they turn to the gut mucosal layer for fuel, and in the absence of fuel, essentially erode the lining. Studies have shown that the less fibre we eat, the thinner our gut mucosal layer and higher our levels of inflammation.”
Gluten
Gluten may also play a potential role in leaky gut, says Stephenson, and this is why: “One of the mediators of intestinal permeability is a gut protein called zonulin,” she explains. “When zonulin is triggered, it causes a transient increase in gut permeability, which returns to normal once zonulin is gone. However, if whatever triggered it remains, the gut barrier can become compromised.” Two of zonulin’s most powerful triggers are pathogenic bacteria (i.e. from food poisoning) and gluten.
This is why gluten is now often deemed inflammatory by health experts. You don’t have to have celiac disease or a diagnosed gluten sensitivity to be impacted by it, either. “We need to remember that the level of gluten we’re exposed to in the modern diet is far higher than it was 100 years ago,” adds Stephenson. “Modern varieties of wheat will typically have higher gluten levels, not to mention it is added to commercially processed foods as a binding agent, to increase shelf life, and/or to add texture and flavor.”
Stress
Stress can have a knock-on effect on intestinal permeability due to its influence on motility, inflammation, and microbial diversity, says Stephenson. “Chronic stress can alter the composition of our microbiome to favor more inflammatory species, too.”
Certain substances
Excessive alcohol consumption, as well as chronic overuse of non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen, as well as regular or excess use of antibiotics, can all also impact the health of our gut lining.
How to cure leaky gut
Already, you may have some idea on how to heal leaky gut holistically. Overall, it’s about eating a healthy, balanced diet full of whole foods, avoiding excessive alcohol intake and NSAIDs, and eating lots of fibre. But if you suspect leaky gut might be an issue for you, below some expert advice on what to look for.
Source link
