The human gut is a delicate environment that hinges on the balance of both good and harmful bacteria fighting each other for dominance. Everything we put in our bodies has the potential to swing this bacterial balance in either direction. When harmful bacteria outnumber good bacteria in the gastrointestinal (GI) tract, the resulting imbalance leads to a condition known as gut dysbiosis. Understandably, the first noticeable symptoms of gut dysbiosis are often felt in your digestive system: from uncomfortable symptoms like diarrhea, gas, and constipation to more serious inflammatory conditions like Crohn’s disease and ulcerative colitis.
However, an unhealthy balance of bacteria in the gut also has the potential to have a negative impact on whole body health in a variety of ways that extend beyond the GI tract.
Leaky Gut
In a recent episode of her podcast The Dr. Terri Show, Terri DeNeui, DNP, APRN, ACNP-BC, sheds light on the importance of a healthy gut as it pertains to comprehensive wellness. In the podcast episode “How Healing Your Gut Radically Changes Your Health”, Dr. DeNeui, who is also the founder of EVEXIAS Health Solutions, describes a condition known as leaky gut syndrome. This syndrome centers around the semi-permeable mucosal lining in the intestines. Under ideal conditions, the mucosal lining prevents harmful bacteria and toxins from entering the bloodstream while simultaneously allowing water and nutrients to pass through to the bloodstream.
Unfortunately, the overabundance of harmful bacteria that defines gut dysbiosis can also lead to inflammation and have a negative impact on intestinal permeability. Once the size of the gaps in the intestinal lining increase, more harmful bacteria and toxins can enter the bloodstream and lead to a wide range of symptoms and health conditions. Some of the most noticeable digestive conditions that have been associated with increased intestinal permeability include:
- Food sensitivities and allergies
- Celiac disease
- Crohn’s disease
- Irritable bowel syndrome (IBS)
- Chronic liver disease
- Bloating, diarrhea, and constipation
Which Factors Can Contribute to a Leaky Gut?
While chronic inflammation in the intestines is the main cause of leaky gut syndrome, there are also several risk factors that can leave you more susceptible to increased intestinal permeability, including autoimmune disorders, stress, chronic alcohol consumption, infections, and diabetes. However, Dr. DeNeui asserts that what we eat daily may have an even larger influence on intestinal permeability.
Poor Nutrition
On the Dr. Terri Show, Dr. DeNeui advises that you should only include foods in your dietary routine if you can “pick it [vegetable], pull it [fruit] or kill it [meat]”. In other words, eating high quantities of processed foods can lead to gut dysbiosis and other conditions that contribute to leaky gut syndrome.
Unfortunately, even trying to eat healthy foods might not always be enough to support healthy intestinal permeability when living in the US. That is because even healthy grains, vegetables and fruits in this country have often been genetically modified and exposed to harmful pesticides. These foods then introduce toxins to our bodies that can lead to increased intestinal permeability. Pasta in Europe, for example, will not leave you feeling as bloated and irritated as you would feel after eating a plate of pasta here in the US, because European countries have outlawed certain pesticides and genetic modifications that have the potential to cause adverse effects in our bodies.
Seed oils like vegetable oil and corn oil have also been recognized as promoting an increase of harmful bacteria while reducing levels of healthy bacteria. Dr. DeNeui explains that while they do not qualify as a healthy food, even potato chips can be enjoyed on occasion if they were cooked in olive oil.
Dr. DeNeui also points to another difference between diets in the US and other parts of the world: seasonal eating. Our bodies are generally meant to ingest certain foods in a seasonal pattern. When it comes to produce like fruits and vegetables, people in Europe usually eat these items on a seasonal basis. For example, berries in the US only grow naturally in the summertime. However, berries can be shipped from warmer climates to your local grocery store at any time of year. Dr. DeNeui believes that adhering to a seasonal diet can promote a healthy balance of microbiota in the gut and reduce the risk of inflammation.
Which Other Parts of the Body Can Be Affected by a Leaky Gut?
With the gut acting as a gateway to the bloodstream and the rest of the body, dysbiosis and other unhealthy conditions in the GI tract have the potential to negatively impact other aspects of whole body health.
Immune System Function
The GI tract is also the gateway to your body’s immune system. In fact, some estimates place as much as 70 percent of the body’s immune cells in the gut. Not only can an unhealthy balance of harmful bacteria reduce immune function, but increased intestinal permeability has the potential to expose immune cells to more external toxins as well.
Cognitive Function
Scientists have uncovered a strong connection between the gut and the brain. Much of this strong connection is owed to the enteric nervous system (ENS), which consists of 100 million nerve cells that line the entire length of the GI tract. In addition to helping your body regulate digestive function, the ENS is constantly communicating with your brain. This connection explains why confusion and difficulties with focusing are two common symptoms of a leaky gut. Researchers have found that a healthy balance of microbiota can promote optimal cognitive function. At the same time, some research highlights a corresponding association between GI issues and an increased risk of depression.
Stick to a Healthy Diet and Patch That Leaky Gut
Fortunately, providing your body with certain nutrients has the potential to improve gut health. In her podcast, Dr. DeNeui points out that it can take about 12 weeks to heal a leaky gut.
Supply Your Body with Fiber, Probiotics and Prebiotics
Dietary fiber has been recognized for its ability to promote a balanced gut microbiome by supporting the proliferation of good bacteria. Fruit, legumes, beans, nuts, seeds, cereals and bread are all known to be good sources of dietary fiber.
Probiotics are the healthy bacteria that we are trying to proliferate and support within the gut microbiome. Probiotics have also been recognized for their ability to support optimal cognitive function and mood regulation. Fortunately, there are a variety of dietary sources that can provide our bodies with probiotics. Fermented foods like yogurt and sauerkraut are the best known dietary sources of probiotics.
Prebiotics are sourced from plant-based fiber and enhance the function of probiotics. In a way, prebiotics act as a food source for probiotics. Some of the best dietary sources of prebiotics include apples, bananas, oats, and asparagus.
Avoid Processed Foods and Dietary Sources of Inflammation
Dr. DeNeui believes that a simple way to start eating healthy is to focus on eating natural foods that don’t require you to open a package, as is the case with processed foods. She also recommends avoiding inflammatory foods like corn and nightshade vegetables, such as tomatoes and peppers, while in the process of healing a leaky gut. It is also important to remember to eat foods that have been prepared with healthy oils like olive oil as opposed to inflammatory seed oils.
Supplement a Healthy Diet with Professional Grade Nutraceuticals
Nutraceutical products can be helpful in supplying your body with probiotics, prebiotics, and other nutrients that you might not be getting from food. The experts at EVEXIAS Health Solutions have developed a robust line of professional grade nutraceuticals designed to support the various facets of whole body health, including optimal GI function.
