Experiencing Gut Problems? Try These Nutrition Tips

Approach your gut problems with these nutrition expert strategies

Harvard Health calls it a “medical mystery” and “mysterious ailment.” Gut problems have been linked to everything from poor nutrient absorption, food sensitivities, autoimmune diseases, and even mental health concerns.
I’m talking about “leaky gut” or “intestinal permeability”—have you heard of it?  Did you know that these medical mysteries result in “gut problems”?  Left uncorrected these gut problems will multiply or intensify resulting in a negative impact on physical health and mental wellbeing.

Many doctors and the established medical community may not recognize it, but there is growing research to suggest it is associated with many health conditions.

What exactly is “leaky gut?” Do you have associated gut problems? How does it happen? What can you do about it?

What is “leaky gut?”

Your gut (gastrointestinal system) is not just a 30-foot-long muscular tube (tract) that starts at your mouth and ends with you going to the bathroom. It’s a vast and complex system with many functions. It breaks down food into smaller digestible bits, keeps food moving through the gastrointestinal tract, and skillfully absorbs water and nutrients while keeping out harmful substances. Research shows that these essential gut functions are interconnected throughout your body—to everything from your heart to your brain…Yes, your gut can give you a mental feeling of wellbeing, or quite the reverse.

Your gastrointestinal tract is lined with millions of cells, all side-by-side in a single layer. This layer, if spread out flat, covers 400m2 of surface area! Those intestinal cells help the body to absorb what we need from foods and drinks, while keeping out what needs to stay out. It acts as a gatekeeper allowing in what your body uses and keeping out the rest which ends up as waste.

The ability to selectively allow some things in our gut to be absorbed while keeping others out is only possible if the cells are working properly and physically joined together very tightly.

The bonds that keep the cells tightly together are called “tight junctions.”  Gut permeability, or “leaky gut” happens when the tight junctions aren’t so tight anymore. The cellular barrier is irritated and weakened, allowing tiny holes to appear. These perforations allow things that normally would stay out of the bloodstream to get into the bloodstream. Things like food particles, waste products, and bacteria.

When these get into the bloodstream your immune system is triggered to start fighting them. This is similar to how your immune system starts fighting a cold virus. This immune reaction is normal and helps keep you healthy.

Do you have a “leaky gut”?

The symptoms of “leaky gut” or gut permeability are like those of other digestive conditions such as inflammatory bowel disease, celiac disease, and Crohn’s disease. Gut problems can include diarrhea, constipation, cramps, bloating, abdominal pain, food sensitivities, or nutrient deficiencies. But, because the food particles, toxins, and bacteria are absorbed into the bloodstream which travels throughout your body, symptoms can appear anywhere.

Leaky gut may feel like digestive problems but also like fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems (e.g., acne, rashes, eczema).

Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. There may even be links to anxiety and depression.

Many of these gut and non-gut problems and symptoms are linked to chronic inflammation, but more research is needed to understand how they are connected.

If you have some of these symptoms, it’s very difficult to diagnose a leaky gut and how leaky it is. While there are some biomarker lab tests, there isn’t a reliable diagnostic test available just yet.

It’s difficult to say whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another issue.

How leaky gut problems happen

It’s not 100 percent clear what causes those bonds to loosen and result in tiny perforations in the gut barrier. In fact, we’re just starting to understand how the gut barrier functions and there is a lot of ongoing research. Leaky gut may be due to:

• Genes you inherit from your parents
• Medications
• Gut infections
• A diet that is low in gut-friendly fiber (adults should aim for 25-30 g of fiber per day).
• Consuming too much added sugar
• Consuming too much saturated fat
•  Stress
• An imbalance in the diversity and numbers of your friendly gut microbes
• Insufficient nutrient intake

What can you do about your gut problems?

One way to approach a suspected leaky gut is to address inflammation and eat a more gut-friendly diet. This means reducing excessive alcohol and processed foods that tend to be high in fat and sugar or artificial sweeteners. It’s also a good idea to avoid foods that you are allergic or sensitive to. For example, if you have diagnosed celiac disease, you want to be sure to stay away from gluten, as exposing your gut to it can cause a large inflammatory response.

Instead, enjoy more foods rich in gut-friendly probiotics and prebiotics, or fiber for your friendly gut microbes. These include:

• yogurt or kefir
• fermented foods (e.g., kimchi, sauerkraut, and miso)
• fruits and vegetables (e.g., berries, oranges, broccoli, carrots, and zucchini)
• nuts and seeds (e.g., walnuts, cashews, and chia seeds)
• Whole grains (e.g., oats, barley and quinoa)

Pro Tip: If you’re going to proactively increase your fiber intake, do it gradually over several days or weeks because sudden increases in fiber can cause gas, bloating, and other gut discomfort. I

If you have IBS, talk to your doctor, or me to see if certain recommended fibers may worsen your gut problems.

Also, regular exercise can help your digestive system. This means taking even a 15- or 20-minute walk after you eat to help you digest your food. And don’t forget the importance of stress management, quality sleep, and not smoking.

If you plan on making changes to your diet and lifestyle, consider keeping a journal to help see if the changes are helping your symptoms.

Final thoughts on gut problems

When it comes to leaky gut, a few simple shifts toward a gut-friendly diet can help you navigate through your gut problems, signs and symptoms and optimize your gut and your physical and mental health.

A leaky gut is associated with gut and non-gut symptoms. It’s an inflammatory condition that has been linked to nutrient insufficiencies, metabolic disorders, autoimmune conditions, and even mental health. There is no definitive test for leaky gut but there are several diagnostic nutritional tests that I use in my practice that help to define the root cause of gut problems and resulting nutrient deficiencies. This is still a rather new area of research, as more information emerges all the time, I am constantly keeping my knowledge up-to-date. To learn more about your alternatives to healing contact me to set up a complimentary call.

In the meantime, if you have symptoms that suggest a leaky gut, you can move toward a more gut-friendly diet. Try cutting down on alcohol, processed foods, and anything that you may be allergic or sensitive to. Replace these foods and drinks with ones higher in gut-friendly probiotics and fiber. And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.

If gut problems, leaky gut, or other inflammatory symptoms, are bothering you,  Book a complimentary call with me to see how nutrition and my services can help you.

References

Harvard Health. (2018). Putting a stop to leaky gut. Retrieved from

https://www.health.harvard.edu/blog/putting-a-stop-to-leaky-gut-2018111815289

Harvard Health. (2018). Putting a stop to leaky gut: What can you do about this mysterious ailment? Retrieved from

https://www.health.harvard.edu/diseases-and-conditions/putting-a-stop-to-leaky-gut

Leech, B., Schloss, J. & Steel, J. (2019). Association between increased intestinal permeability and disease: A systematic review. Advances in Integrative Medicine. 6(1), 23-34. https://doi.org/10.1016/j.aimed.2018.08.003

https://www.sciencedirect.com/science/article/pii/S221295881730160X

Mayo Clinic. (2016). Food sensitivities may affect gut barrier function. Retrieved from

https://www.mayoclinic.org/medical-professionals/digestive-diseases/news/food-sensitivities-may-affect-gut-barrier-function/mac-20429973

Medical News Today. (2019). What to know about leaky gut syndrome. Retrieved from

https://www.medicalnewstoday.com/articles/326117.php

Medical News Today. (2019). What is the best diet for leaky gut syndrome? Retrieved from https://www.medicalnewstoday.com/articles/326102.php

Medscape. (2019). Is ‘Leaky Gut’ the Root of All Ills? Retrieved from

https://www.medscape.com/viewarticle/913237

Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky Gut As a Danger Signal for Autoimmune Diseases. Frontiers in immunology, 8, 598. doi:10.3389/fimmu.2017.00598

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/

National Institutes of Health News in Health. (2017, May). Keeping Your Gut in Check. Retrieved from https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check

Obrenovich M. (2018). Leaky Gut, Leaky Brain? Microorganisms, 6(4), 107. doi:10.3390/microorganisms6040107

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313445/

US Department of Health and Human Services and US Department of Agriculture. (2015). Dietary Guidelines for Americans 2015-2020, eighth edition. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Retrieved from

https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/