Leaky gut is also known as increased intestinal permeability. It’s when the cells lining our intestines (gut) separate a bit from each other. They’re supposed to be nice and tightly joined to the cell beside it; this is to allow certain things into our bodies (like nutrients), and keep other things out.
When the tight junctions between intestinal cells weaken it can cause the gut to be more permeable – leakier – than normal. When this happens, it allows things into our bodies that should not get in; things like large pieces of protein, toxins, or even bacteria and waste.
When substances that shouldn’t be there get into our bloodstream through the “leaks” in our gut, our immune system kicks in. These leaked bits mimic a food allergy, and our body reacts accordingly. It mounts a response to try to attack the invaders, and this causes inflammation.
Leaky gut is associated with a number of issues including food allergies, Coeliac disease, autoimmune diseases (e.g., Inflammatory Bowel Disease, Hashimoto’s, asthma, type 1 diabetes, acne, eczema), joint pain, and neurological problems (e.g., multiple sclerosis). Some research shows that leaky gut might contribute to or worsen these conditions.
Also leaky gut is common in chronic fatigue syndrome (CFS). It can be caused by the roots of a Candida overgrowth piercing holes in the gut lining. In addition it can be caused be deficiencies of nutrients such as omega 3, zinc and glutamine.
While some of our gut permeability may have a genetic factor, there are lifestyle habits that contribute as well. Too much sugar or alcohol, and not enough fibre can make things worse. Even certain compounds in foods (e.g., gluten, lectins, casein, fructose) and food additives (e.g., MSG) can weaken tight junctions.
So, what should we eat, and ditch, for optimal gut health?
There are certain foods that irritate the gut or can cause those loosened junctions to get even looser.
Some of these include:
It’s a good idea to reduce these foods and if leaky gut is a confirmed issue for you, avoid them until the leaky gut has been addressed.
If you’re ready to learn what to do about leaky gut, contact Kate for a free 15 minute discovery call.
There are also a bunch of foods that support gut health, including the intestinal cells themselves, as well as our friendly gut microbes. Many of these also reduce inflammation.
These are all nutritious foods that can help with gut health and overall health.
It’s not just what you eat that can affect your gut. Other lifestyle habits can help too.
All of these are great healthy habits to get into, gut problems or not.
To help keep our guts (and our bodies) in optimal condition, there are a lot of foods we should eat (and lots we should reduce).
Sticking with nutrient-dense unprocessed foods is always a good plan, whether you have gut issues, other concerns, or feel completely healthy.
And, don’t forget the importance of a healthy lifestyle like good eating habits, sleep, and stress management.
Which of these foods have you added or reduced? Let me know in the comments below.
2 bunches leafy greens (kale, chard, collards), washed and chopped
2 tbsp olive oil
Juice of 1 lemon
½ tsp turmeric
2 dashes salt and pepper
Heat the olive oil in a large skillet over medium heat.
Add the greens and a splash of water.
Sauté until the greens start to wilt.
Remove from heat and sprinkle with lemon juice, turmeric, salt and pepper.
Serve & enjoy!
Tip: Serve this as a side dish (hot or cold), or add to soup.
For more information about what to do about leaky gut, contact Kate for a free 15 minute discovery call.
“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 is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for 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’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don’t want to absorb many harmful microbes or toxins into your body, right?
FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.
Absorption of fluids and nutrients happens when they’re allowed through this cellular tube into the circulation. And this is great! As long as what’s being absorbed are fluids and nutrients. 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 to your toenails, get the nutrition they need to be healthy and grow.
Your 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.
How do I know if I have 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 a number of symptoms right there. Things such as:
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 can also occur on the skin:
Even rosacea and psoriasis can be linked here due to their autoimmune component.
It’s possible that even some neurological symptoms are linked with leaky gut. For example:
Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, Coeliac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.
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.
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.
If you need help tailoring a diet, feel free to respond to this email and I can get you on your way.
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
1 – Place chicken bones, and meat if using, into a slow cooker.
2 – Add chopped vegetables, vinegar, and herbs/spices.
3 – Cover with hot water (about 2 litres/8 cups).
4 – Cook for 8 hours on medium or overnight on low.
5 – Add spinach 30 minutes before serving.
Serve & enjoy!
Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.
When you have leaky gut syndrome, holes appear in the gut and large molecules of food can leak into the blood stream. This can cause an immune reaction to the molecules of foods in the blood causing chronic fatigue. Below I will explain how to heal leaky gut.
People with Chronic Fatigue Syndrome (CFS) often have systemic candida. Candida Albicans is a yeast infection most commonly present in the gut. Candida grows roots through the gut wall reaching into the blood stream to suck up nutrients. When the candida grows roots this causes holes in the gut wall leading to leaky gut syndrome. Also when you eat difficult to digest foods such as wheat, the gluten can scratch the gut lining causing further damage.
If you have Chronic Fatigue Syndrome (ME/CFS) then check out my post on tips for recovering from ME/CFS.
When you undertake this gut healing protocol, it can take 3-6 months to fully heal the gut.
One other thing to mention is that people often have a leaky energy as well as a leaky gut. The mind, body, spirit and energy are all linked so if your gut is leaky, then so are all the other areas of your life!
Where else in your life is your energy being drained? Are there energy vampires in your family or at work who drain your energy? Does your mind focus on negative things that cause you stress and drain your energy? Do you waste your money and time on pointless things that do not nourish your energy? It is worth asking yourself these questions and taking action to remove these drains from your life.
Finally if you would like more information on how to heal leaky gut in chronic fatigue and a personalised nutrition and supplement plan, contact Kate on 07562 868342 for a free 15 minute consultation!