"Leaky gut" is a popular topic in the health and wellness spheres these days. It's been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut.
But what exactly is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat to help with leaky gut?
WHAT IS A LEAKY GUT?
Simply put, your “gut” (a.k.a. intestinal tract) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.
It allows some things to move through its tightly wound barrier to be absorbed by the body and keeps other things in – passing it right through the gut to be eliminated from the body… you know – poop. It is just the smartest because it keeps many harmful microbes and toxins from being absorbed into your body.
FUN FACT: About 70-80% of our immune system is housed around our gut which is why a healthy digestive system is THE BEST defense against colds and flus.
This cellular tube allows certain fluids and nutrients through its walls to be absorbed into our blood stream. And this is great! The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way from your toenails to your nose hair, get the nutrition they need to be healthy and grow.
Leaky gut is when substances that normally would NOT be allowed through the barrier into the blood stream, get through and invade our bloodstream and all of our cells.
HOW DOES A GUT BECOME “LEAKY?”
The gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you're intolerant to can all contribute to leaky gut.
Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.
Any contributing factors that alter the balance in your gut may cause our gut to become "permeable" or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.
Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”
As you can imagine, this is not a good thing.
WHAT ARE THE SYMPTOMS OF A LEAKY GUT?
Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.
But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.
Because the first place affected is the gut, there are many obvious symptoms right there. Things such as abdominal pain, bloating, gas, nausea, vomiting, heartburn, constipation or diarrhea. Not to mention that if foods, even healthy foods, aren't properly digested, their nutrients aren't properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.
Some of the symptoms are obvious but often are not associated with the gut. A common one is symptoms of the skin. Acne, dry skin, itchiness, rashes, eczema, and hives can all be symptoms related to leaky gut. Even rosacea and psoriasis can be linked here due to their autoimmune component.
I suffered with adult acne since I turned 18. I tried ALL OF THE THING, but nothing fully cured it until I found out that I was allergic to gluten and cut it out of my diet. Now my only breakouts occur when I accidently get “glutened”.
It’s possible that even some neurological symptoms are linked with leaky gut. For example, brain fog, fatigue, headaches, inability to sleep, and general moodiness can also be related.
Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn's, colitis, celiac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
WHAT TO EAT FOR LEAKY GUT
The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.
Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.
In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes. You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun. Eat more probiotic foods like sauerkraut, dairy-free yogurt, and kombucha (fermented tea). Make sure you're getting enough essential omega-3 fats found in seafood and seaweed. Finally, make sure you're getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.
If any of this sounds like you and you think you want to investigate if you have leaky gut, book a free 60 minute phone consultation with me HERE. We will identify your symptoms, goals and create an action plan to help you find relief.
Leaky gut, or "intestinal permeability" can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you're intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast - spanning from digestive woes to skin conditions, even to autoimmune conditions.
It's important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It's also important to ensure you're getting enough omega-3 fats, vitamin D, and amino acids.
GUT SOOTHING CHICKEN BROTH
1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 tbsp apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach
Place chicken bones, and meat if using, into a slow cooker.
Add chopped vegetables, vinegar, and herbs/spices.
Cover with hot water (about 2 litres/8 cups).
Cook 8 h on medium or overnight on low.
Add spinach 30 minutes before serving.
Serve & enjoy!
Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.