You may have already heard the term “leaky” gut floating around. Also known as Increased Intestinal Permeability, “leaky” gut is a term used to describe a condition whereby the integrity of the tight junctions and cells of the intestinal wall, and thus its functions (particularly the containment of materials and toxins) have been compromised. So the gut ends up “leaking” undigested proteins, particles, microbes, toxins, and waste metabolites into the bloodstream where they freely circulate (and shouldn’t be!). This can impact many aspects of our health, and can even affect the brain.
Why a gut tune-up is important:
The condition and functioning of the gut is not only important for digestive health, such as the ability to break down, absorb and utilise nutrients from our food, or mitigation of digestive conditions such as Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease. It also feeds into, and has implications for other less obvious conditions.
Interestingly, the gut is also thought of as the ‘second brain’. This is mainly due to the fact that it relies upon the same neurons and neurotransmitters (such as serotonin) that are found in, and communicate with the central nervous system (the brain and spinal cord). This helps us to understand the link between gut health and mental health, and how they feed into each other. And suffice it to say, how psychological, emotional and physical stress can cause digestive troubles.
Signs to look out for, include:
• Nutrient malabsorption -the inability to absorb essential nutrients
• Chronic inflammatory conditions, such as: Asthma, Eczema, Heart disease, Dementia, Fibromyalgia, Pancreatitis, Gall bladder disease, Obesity, Autism, Depression, Lupus, Bleeding gums and Dental caries.
• Candida or Thrush infections
• Immune system function -susceptibility to, and ability to ward off infection; sensitivities and allergies; and autoimmune conditions such Hashimoto’s, Rheumatoid arthritis, and Type I Diabetes.
• Cognitive function: for example, clear vs foggy thinking, and memory decline.
• Mental health: poor mood (or moodiness and irritability), depression, anxiety, bipolar disorder
• Hormonal imbalances, for example PMS or PCOS.
• Skin conditions: eczema, psoriasis, acne, rosacea
• Thyroid disorders
• Joint pain
• Weight gain
• ‘Syndrome X’ (metabolic condition)
• Toxic build up
• Headaches and migraines
Factors that contribute to poor gut health and function, and “leaky” gut include:
• Stress! Stress has a major impact on the gut (among other things!), and I see this in clinic, time and time again… The gut is a sensitive organism, that is highly vulnerable to the ill-effects of stress. From the tension held in the nerve plexus that feeds into the gut (the vagus nerve), changes to appetite, decreased digestive capacity (the ability to break down, absorb and utilise nutrients from our food), ulcers, reflux, indigestion, constipation, diarrhoea and IBS, to lowered immunity, increased susceptibility to infections, and the development of neurodegenerative and autoimmune conditions such as Alzheimer’s, Multiple Sclerosis, and Rheumatoid Arthritis.
• Poor Diet -The SAD (Standard Australian Diet), which is laden with nutrient poor, processed, sugary, and fried foods. The SAD burdens the body with rubbish, and typically lacks essential nutrients found in a nutrient-dense fresh produce, and a chemically-reduced (Organic, where possible) wholefood diet that the body requires to maintain good health and functioning.
• Foods that commonly contribute towards and aggravate poor gut health include: sugar, gluten and unsprouted grains, dairy (although the A2 variety appears to be less so), caffeine, alcohol, processed/packaged and foods.
• Medications: particularly antibiotics, due to the fact that they tend to wipe out the good bacteria colonising the digestive tract, destroying the ecological balance; the oral contraceptive pill; paracetamol and ibuprofen, nonsteroidal anti-inflammatory drugs (NSAIDs) being most common.
You can take back control of your gut health today by:
• Remove common culprits from the diet, like gluten, dairy, and sugar. This can be challenging to think about, but it doesn’t have to be too complicated or hard. The ability to collate the right resources and support, and make a plan goes a long way in making any dietary transitions like this smooth.
• Take your time to eat. Even if it is just 5 minutes, undistracted.
• Chew well. It may sound silly, but by paying attention to chewing each mouthful more completely, we’re actually helping the mechanical breakdown of our digestive process, which takes a burden off our digestion, and makes it noticeably smoother. Digestive disturbances are reduced, and nutrient absorption is enhanced.
• Get serious about minimising your stress levels -see my articles on 6 Ways to Beat Stress Fast, and Little things you can do to Unplug for a few good pointers.
• Eating more leafy greens, which feed and encourage good bacteria growth in the gut, and help physically sweep toxic waste out from the bowel. They’re also rich in stress-busting nutrients.
• Trying a gut-healing Bone Broth. You can find good recipes for how to make a bone broth all over the net. It is a nutrient-rich, mineralising broth that helps restore the mucosal lining of the gut, aids digestion and the immune system.
• Seeking professional help for a proper assessment, and treatment.