The best way to repair your leaky gut is to preserve the diversity and abundance of your body’s bacterial community, and lower GI inflammation as much as possible. Much of this can be achieved through food and lifestyle. The following list is by no means exhaustive, but more importantly, your course of action will differ depending on your specific underlying ailment ie. if you have SIBO, or candida overgrowth, or a food sensitivity. That said, many action steps on this list may be helpful for most people.
1. Get Tested
If you suspect you may have leaky gut, or intestinal permeability, we recommend that you find a gut-knowledgeable health practitioner to guide you through testing. This is because a leaky gut can be the result of many different root causes, whether it be SIBO, candida, food sensitivities or other factors. You may also need to talk with your practitioner about your diet or lifestyle factors,
that may inadvertently be contributing to ill health. Additionally, there are always genetic factors at play. No one size fits all for health, and the same applies for gut health. There are breath tests you can do for SIBO, or stool, urine or blood tests you can do for candida. Speak to your health practitioner about the best course of action for you.
2. Rest & Relax
Any change in the gut microbiota affects the performance of the brain, which causes anxiety and depression. Practicing meditation is one way to reduce stress and calm the fight-or-flight response, which prompts the release of hormones and neurotransmitters in the body that disturb the microbiota. When stress levels are low, the gut bacterial community can efficiently create anti-inflammatory compounds to heal a leaky gut.
3. Get Sufficient Sleep
Getting enough sleep regulates the production of inflammatory substances secreted by the immune system caused by sleep deprivation. Decreasing inflammation can prevent the further development of IBS, liver disorders, gastroesophageal reflux, and colorectal cancer. Correspondingly, the sleep-deprivation related diseases exacerbate the same gastrointestinal diseases.
4. Remove Triggers
Avoid the foods that trigger an immune response, as well as those that cause inflammation and increase the levels of pro-inflammatory and pathogenic bacteria. Eliminate or reduce GM food, sugar, gluten, dairy, processed foods, and alcohol. It’s a great idea to try to eat organic as well.
5. Probiotic Supplements
Several recent studies have shown that probiotic supplements can enhance the production of proteins that are responsible for the tight junctions of the GI tract barrier, reversing leaky gut. Another study shows that probiotic supplements reduce the levels of toxic free radicals in the body, increasing the body’s ability to detoxify and counteract their effects through the antioxidant functions of beneficial bacteria. Fermented foods, such as sauerkraut, kimchi, miso, tempeh and kombucha, also contain helpful bacteria (prebiotics) that may help repair a leaky gut.
If you have SIBO or candida overgrowth, this is not the best immediate course of action.
Different from probiotic supplements, prebiotics help alleviate the symptoms of and heal leaky gut. The non-digestible carbohydrates and dietary fiber in prebiotics promote the growth of beneficial microorganism communities in the body. They serve as food for your gut microbiota and you can get them by eating prebiotic-rich raw food, such as chicory root, Jerusalem artichoke, dandelion greens, cooked beans, garlic, leeks, onion (even cooked), asparagus, and banana. You can also get them from apples, cocoa, burdock root, flaxseeds, and seaweed.
If you have SIBO, this is not the best immediate course of action.
7. Anti-Inflammatory Foods
Turmeric, ginger, and other anti-inflammatory foods can be fantastic for your gut! In fact, according to a double-blind study in the Journal of Evidence- Based Integrative Medicine, turmeric can cause a 70% improvement in good gut bacteria in less than 60 days!
According to another study in the Phytotherapy Research Journal, turmeric (or more specifically, curcumin, which is the active ingredient in turmeric) is “significantly better” for joint pain than conventional anti-inflammatories… And comes without the side effects! Amazing right?!
These special foods, like turmeric and ginger also contain polyphenols, which are compounds that have anti-inflammatory, anti-aging, and antioxidant properties, as well
as neuro and cardiovascular protection. Polyphenols reduce the risk of diseases in the intestine, and they have prebiotic – like activities that help increase the abundance and diversity of gut microbiota, helping prevent and treat gastrointestinal disorders.
Now, we are not referring to marshmallow sweets! But did you know that the marshmallow root (from which marshmallow candies are made), are full of health benefits? In addition to soothing skin, coughs and the digestive tract (among many other things), marshmallow root can also assist to repair the gut lining. Recent research shows that dried marshmallow root contains proline as the main compound. Proline is an amino acid that helps build protein in the body for tissue repair, and it is stored in the collagen. In reference to leaky gut, marshmallow root creates a protective layer around the GI cell junctions. You can take marshmallow root as a tea, tincture, powder or within supplement capsule.
Aloe vera leaves contain compounds that are broken down in the body into metabolites that inhibit the production of proinflammatory cytokines
— molecules that promote inflammation. Moreover, aloe vera extracts reduce the levels of gastric acid in the stomach that prevents further damage to a leaky gut.
Several clinical and experimental studies show that the rhizomes and roots of licorice (Glycyrrhiza) can treat several diseases through their pharmacological properties. These properties include anticancer, antiasthma, antidiabetic, antioxidative, antimicrobial, antiviral, and anti- inflammatory activities, as well as cardioprotective, neuroprotective, hepatoprotective, gastroprotective, and immunomodulatory effects. Licorice root also helps maintain the mucosal lining of the stomach and duodenum. It can be taken as a tea or supplement. Be aware however, licorice can cause edema and hypertension when taken in very large quantities, so just don’t overdo it!
9. Increase Intake of Dietary Fiber (prebiotics)
As mentioned earlier, dietary fiber (prebiotics) are the food of microbes (probiotics). These microbes ferment these insoluble fibers to produce compounds that can can soothe inflammation. Sufficient intake of fiber produces significant levels of these compounds, which helps keep the junctions of the gut tight, preventing intestinal hyperpermeability.
One of the many metabolites derived by gut microbiota from the dietary
fiber is butyric acid or butyrate. Butyrate, along with other fermentation- derived products, is a molecule that has promising effects in treating various diseases, including colorectal cancer, inflammatory (bowel) diseases, diabetes, and obesity, as well as neurological disorders. In short, your immune function and energy metabolism depend on the regulation of butyrate.
Research shows that butyrate can improve neurological disorders, from depression to cognitive impairment and neurodegenerative diseases. The proper function and structure of the brain are directly related to the proper function and structure of the gut as well as the composition of the GI tract microbiota.
If you have SIBO or candida overgrowth, consuming more fiber is not the best immediate course of action.
Evidence shows that exercise increases the diversity of the gut microbiota, combating dysbiosis. Thus, it can enhance the functions of the GI tract bacterial community to suppress inflammation and regulate the immune response.
11. Dietary Supplements
Often known as glutamine, this compound is one of the most versatile and abundant amino acids in the body. Studies determined that glutamine is vital for the production of a type of white blood cell that fight disease and illness, and molecules that aid cell communication during an immune response and initiate cell movement to the site of trauma, infection, and inflammation. While the body makes L-glutamine, it may still be helpful to consume additional L-glutamine in supplement form, particularly beneficial for people with immune response disorders.
Moreover, research shows that glutamine supplements reduce the symptoms of intestinal hyperpermeability-induced IBS with post infections and predominant diarrhea. Further, glutamine prevents alcoholic injury in the tissue and dysfunction of the colon, as well as liver damage and the spread on toxins found in bacteria in the blood, causing shock, kidney necrosis, and hemorrhages.
Please note however that some people with certain genetic mutations do not feel well while on L-glutamine supplements. If you feel nauseous while on L-glutamine, discontinue use.
You’ve been told that “you are what you eat”. But a more accurate truth is, “you are what you digest”. Acquiring food is only part of the challenge in order to survive and stay healthy. An equally important task is actually digesting and utilizing the food you eat. Food needs to be broken down to smaller, simpler compounds before your body can absorb them.
This important process of breaking down food for its nutritional components is performed by enzymes, which are either the products of your microbiome or found naturally in your digestive tract.
However, sometimes our body’s natural processes are compromised, and we need supplemental support. There are a few reasons your body may need assistance from digestive enzyme supplements, such as digestive disease, liver disease, pancreatic disease, or simply the aging process.
In these cases, digestive enzymes may decrease the burden of digestion on the digestive organs, which in turn reduce inflammation, and ultimately, leaky gut.
We have only been able to scratch the surface on the topic of the gut, and even leaky gut. However, we hope the information you have learned in this blog will assist you in understanding the importance of a healthy gut, and help you adjust your daily habits to improve your health.
If you are frustrated with your health, and you don’t know what’s wrong, do not ignore your gut. For many people, gut health is the missing piece of the puzzle.
So, take action today. get your FREE Ebook “BREAKTHROUGH NEWS FOR SUFFERERS OF GUT PAIN by going to the link https://myvitalhealthsolutions.com.au/gut-health-free-guide-in-2019/
For a complete Gut Repair package that includes Functional Tests, please call 9382 9790 and I can go over the program for you.
Caring for you naturally,