Leaky Gut Syndrome meaning and how to heal leaky gut naturally
A leaky gut occurs when the intestine walls become chronically permeable and let the molecules leak through them. The gastrointestinal tract consists of over 4,000 square feet of the intestinal epithelial lining that manages what to let into your bloodstream. If it is weak and unhealthy, this lining could be “leaky” with holes and cracks that allow unwanted bacteria, antigens, harmful toxins, and also partially digested food to penetrate the tissues beneath it. The immune system counters by attacking these “foreign objects,” producing chemicals in your body that would create chronic inflammation throughout the body. This retaliation could exhibit problems in a variety of digestive and systemic symptoms.
Leaky Gut Causes
Given below are the leaky gut factors that can cause serious harm –
- Unfit Diet: If your diet lacks vitamins A, vitamin D and zinc, it could be the possible cause of a leaky gut. The absence of these vitamins has each been linked to increased intestinal permeability.
- Infections: Infectious could contribute to the cause of a leaky gut. Other possible reasons could be an overgrowth of yeast, intestinal parasites and overgrowth of bacteria in the small intestines.
- Harsh Environment: Exposure to harsh chemicals, vaccines, contact with metals such as mercury or BPA from plastics could damage your gut.
- Stress: Mental, as well as physical stress could play a part in a leaky gut. It could include doing heavy physical activity and lack of sleep, causing stress to your gut health.
- Medications: Medicines such as steroids, NSAIDs like Ibuprofen, birth control pills, antibiotics as well as acid-reducing drugs are noxious to gut health.
Now that we have learnt the possible causes for a leaky gut and its medicinal approach towards it. Let us dive further into natural solutions that could heal a leaky gut.
While leaky gut medication is available everywhere, healing leaky gut at home is simpler and effective.
How To Heal Leaky Gut Naturally
Cut out toxic foods from your diet.
Sugary and processed foods, foods with a high amount of oil and crops treated with harmful pesticides can cause more problems to your body than just a leaky gut. Excessive intake of dairy and gluten can also cause problems for your gut. Alcohol can also be one of the causes of bad digestive and gut health, ultimately contributing to a leaky gut. If you want to heal a leaky gut, it is recommended to cut out these foods for at least a few months and avoid consuming them in excess thereafter.
Start a plant-based diet.
If you suffer from a leaky gut, a heavily plant-based diet can reduce inflammation and irritation. Increase your intake of fibre-rich foods and grains, fresh vegetables and fruits, nuts, seeds, and healthy fats obtained from fruits such as avocado. The prebiotics found in these foods helps feed the probiotic bacteria for keeping the gut microbe healthy.
Eat more healthy fats.
N-butyrate is a short-chain fatty acid that helps feed the cells that line the gut helping it heal. Eating the right foods could help your gut bacteria to produce more N-butyrate for healing a leaky gut. Consume fruits and vegetables which have soluble fibres in them. You can also get N-butyrate in the form of clarified butter, also known as ghee. Another healthy fat source is coconut oil, containing medium-chain fatty acids that are healthy for the gut.
Get moving
Studies have shown that cardiovascular exercises improve digestion and facilitate transporting the oxygen within the body and the digestive tract. Thus, it improves its functions and activity and the production of healthy bacteria in the gut microbes, especially the ones that produce the gut-healing fatty acid N-butyrate. For improving your cardiovascular and digestive health, it is recommended to get 150 minutes of heart rate raising physical activity per week.
Manage your stress
Stress and depression can increase gut barrier permeability. Both depression and stress can provoke inflammation and gut leakiness. When stress is reduced through mind control and calming techniques of mindfulness or calming poses from yoga asanas, it relaxes the gut giving it time to heal. Managing stress through mind and body practices can benefit your overall health and improve digestive functions too.
Get some sleep
7 hours of uninterrupted sleep is a universal recommendation to keep your body and brain fit and running. After your activities throughout the day, the body and the mind need rest to recover and function without glitches. Only when you are asleep without any interruption, the mind can fully process and analyze new information forming new memories. Lack of sleep not only disturbs your brain’s ability to process but also has a drastic impact on bodily functions. Ranging from immune function, disease resistance, and heart health, everything is affected by it. It could also be a result of excessive intake of carbs and irritability, causing brain fog.
One should take measures on their own to prevent leaky gut. A leaky gut is not recognized as a condition by mainstream medical professionals. It is rather generally detected as a symptom of other critical gut and digestive conditions. Hence, for leaky gut prevention, reduce your alcohol intake, and learn to manage stress levels. With a healthy life and the right treatment, one can prevent the leaky gut syndrome.
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