Leaky gut is a condition where the intestinal wall is permeable due to damage or inflammation. When your intestinal wall's integrity is weakened, food particles too larger for normal absorption can pass through to your bloodstream. Additionally, toxins, pathogenic bacteria, parasites and yeast can also “leak” into the blood stream.
A leaky gut requires a few modifications in your diet and lifestyle to allow for healing. Lifestyle changes can be as simple as stress relief techniques, eating slower, and prioritizing sleep. In regard to dietary changes, remove inflammatory foods such as processed foods, added sugars, gluten and any food you are sensitive to. And include more vegetables, a wide variety, bone broth, healthy fats like olive oil, nut oils and coconut oil, and grass-fed meats and wild caught fish.
Plus, consider supplements. Supplements should not be used as a replacement for healthy eating, however they can fill in the gaps. They can provide additional nutrients, information and support where your diet is lacking. An extra boost, can also provide more immediate relief and speed up healing.
The Top 7 Supplements For Healing a Leaky gut
1. Omega-3 fatty acids reduce inflammation and can help calm leaky guts. They do this in two ways. First, they prevent the formation of pro-inflammatory compounds named eicosanoids Eicosandoids are signalling molecules which have a role in producing the warmth (heat), pain, swelling and redness associated with inflammation. Secondly, omega-3 fatty acids form several anti-inflammatory compounds that actively reduce inflammation. So, in other words, omega-3 fatty acids both reduce the cause of inflammation, and reduce any inflammation that already exists.
Often the omega-3 supplements you buy off the shelf are already breaking down or rancid. If you want an oil that will actually work, check out this article; Omegas and Hormone Balance.
2. L-Glutamine helps to strengthen the gut lining. It is an amino acid that is readily absorbed and used by your mucosa cells of the small intestine. This supports the secretion of more intestinal mucus and Secretary Immunoglobulin Type A (SIgA), and helps to tighten the gaps in your gut lining. When you have a strong barrier within your your GI tract, you stop large undigested food molecules, pathogenic bacteria, toxins and parasites from leaking into your bloodstream. No more leaky gut.
3. Digestive enzymes are critical for breaking down your food into particles small enough for normal absorption into the bloodstream. If you have a leaky gut, poor digestion will result in having more large particles of undigested food crossing the barrier into your bloodstream. This triggers your immune system resulting in more inflammation, more damage to your intestinal lining.
Additionally, if you are not absorbing nutrients properly you can find yourself malnourished and without the resources you need to properly heal.
4. Probiotics are beneficial bacteria that form the foundation of a healthy digestive system. Probiotics support digestion and nutrient absorption. They reduce inflammation, produce metabolites needed for energy production, and prevent opportunistic pathogenic bacteria and yeast from overpopulating your system.
They also reduce stress. The have a signification gut-brain connection that affects immune function, stress, and mood. A healthy environment supports a healthy brain.
5. Soluble Fiber contains prebiotic compounds, food that nourishes the beneficial bacteria lining your gut. Prebiotics are necessary for feeding your healthy gut flora, so they can increase in population and crowd out the bad bacteria. You can consume fiber in the form of vegetables, but you may want to consider a fiber supplement as well. Ensuring you get adequate fiber in your diet has a few additional benefits for both calming inflammation and supporting healing. Fiber helps to pull out toxins, decreases pathogenic gut bacteria, supports mineral absorption, and increases immune factors.
6. Collagen is a protein that's naturally found in your body. It's in your muscles, bones and skin. It supports joint repair, natural detoxification and leaky gut. Similar to how collagen helps tighten and tone your skin, it also helps tighten and tone your digestive tract. Collagen contains amino acids that are essential to cell growth. Those growing cells work to repair your damaged intestinal wall. By closing up the gaps, it helps keep harmful toxins, pathogenic bacteria, yeast and large food particles from passing into your bloodstream.
7. HCL – Hydrochloric acid, the primary gastric acid found in the stomach, improves protein digestion and mineral absorption by increasing stomach acid. It also reduces the risk of pathogenic bacterial and parasitic infections. When you don't produce enough HCL, pathogenic bacteria can flourish in the small intestine triggering inflammation, which can lead to leaky gut. Most people suffering with leaky gut produce insufficient stomach acid due to medications, birth control or antibiotics.
*Note: Before using HCL, it is recommended that you contact your health practitioner or request a exploration consult by clicking on this link to schedule a stool test. You want to rule out H. pylori bacterial infection. H. pylori attacks the stomach lining and thrive in acidic conditions. Adding HCL, can contribute to increasing the population if present.
- Ginger, pineapple, and turmeric for calming digestive distress and inflammation.
- Aloe Vera juice for soothing your intestinal lining and adding some extra protection.
- Marshmallow root and licorice root for reducing discomfort.
- SeaCure, a hydrolyzed fish protein powder, for healing leaky gut by providing free amino acids essential for repair.
Supplements are boosters. They don't replace healthy eating, but they can provide relief which reduces stress. The reduction of stress, external and internal, is the goal. The less stress, the less inflammation and more your body is able to conduct repair and healing processes.
If you need help determining which supplements to use and the dose needed, check with your health practitioner or contact me for more information by clicking this link and sending me a note.
Your partner in health,
PS: What are your thoughts? Do you want to expand the conversation? Share your comments and insights on my Facebook page; Justine Cécile Coaching.
And if you are a woman and would like to dig deeper, come join me over at Designing Oneself on Facebook. Designing Oneself is a place for women who have seen a few things, experienced a few things and want more.
It's a place where we can gather and overcome conventional norms that say we have to slow down as we age. That stomach upset, fatigue, body aches & pains, irritability and cognitive slowing down is not normal. (They may be common, but certainly NOT normal.)
Want to know more?
ARE YOU RIDING A HRT ROLLERCOASTER?
Download This FREE Guide With 5 Simple Strategies for Calming The Chaos of Raging Hormones (In 10 Minutes Or Less)!
Where Can I Send Your Guide?