What Is A Leaky Gut?
Your intestinal lining contains the ‘gut flora’ and is composed of hundreds of different ‘friendly’ bacteria. It serves the function of absorbing nutrients from food and protecting us from bacteria and toxins. Leaky gut syndrome is a condition where the permeability of the lining increases allowance of bacteria and toxins to enter the bloodstream. This can cause widespread inflammation and an immune system reaction.
Leaky gut may play a role or be associated with certain conditions such as Celiac disease, chronic fatigue syndrome, migraines, autoimmune diseases, inflammatory bowel disease, and Type 1 Diabetes.
There are numerous factors that affect gut permeability such as:
– Lack of varied diet (whole foods and whole grains)
– Deficiency in Vitamin A, D, and zinc
– Excessive sugar intake
– Lack of prebiotics
– Chronic alcohol consumption/stress that increases sensitivity and reduces blood flow
– Lack of sleep
– Lack of physical activity
– Antibiotic use decreases the levels of good bacteria
– Long-term use of Non-Steroidal Anti-Inflammatory Drugs (such as Ibuprofen)
To improve your gut flora, you can follow the steps below:
– Consume a diet rich in fibers like fruits, nuts, vegetables, and whole grains as well as sources rich in probiotics (yogurt, kimchi, kefir, tempeh).
– Reduce your refined carb intake to reduce overall sugar intake.
– Eat foods rich in polyphenols (high in antioxidants) (blueberries, dark chocolate, green tea).
- Take a probiotic supplement.
– Get in the sun for 20mins a day for the daily intake requirement of Vitamin D.
– Cutting out caffeine late in the day, sleeping in complete darkness, and having a structured sleep routine.
– Regular exercise, meditation, and deep breathing exercises to reduce stress levels.
