Let's Talk About Leaky Gut

Episode #193: Let's talk about leaky gut (aka: intestinal permeability or metabolic endotoxemia)

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The Importance of Gut Health: Rethinking Our Approach

Many people, if not most, are experiencing some degree of gut dysbiosis or "leaky gut." This observation stems from both clinical experience and a growing body of research on the human microbiome, as well as insights from ancestral health practices.

Surprisingly, most individuals who come to me have not adequately addressed their gut health. They may believe they’ve tackled it—often claiming to have healed their guts by eliminating problem foods or following various protocols to address pathogens. However, there’s little evidence that they have truly repaired their gut or are consuming enough nutrients for their microbial health, particularly the essential carbohydrates, plants, and fibers.

What Does Gut Repair Mean?

When I refer to "gut repair," I’m primarily talking about restoring the mucosal barrier and remodeling the gut to optimize its function. This process includes increasing food diversity, with a strong emphasis on incorporating more plants, carbohydrates, and fiber into the diet.

I believe that focusing on gut health is foundational, particularly when combined with mineral balancing to restore overall vitality. Notably, your mineral balancing efforts will be far more effective when your microbial diversity is thriving. Healing your gut can improve your health goals across the board, including supporting management of chronic infections, long COVID, and traumatic brain injuries.

Rethinking Our Approach to Gut Health

I’ve noticed a concerning trend: a disproportionate focus on eliminating harmful bacteria and fungi in our guts. This outdated approach often leads us to forget the essential role of nurturing beneficial microbes. Instead of simply trying to "kill off" the bad guys, we should focus on increasing the good guys.

When we prioritize the growth of beneficial bacteria, they can naturally regulate the overgrowth of pathogens, including parasites. It’s crucial to understand that just because a parasite is present doesn’t mean it needs to be eradicated; instead, we should strengthen our defenses.

Our obsession with eliminating potential pathogens has, in many ways, harmed our beneficial microbes, allowing harmful ones to flourish. We often overlook the everyday exposures that compromise our gut health, such as chlorinated water and chemical-laden foods.

At the wellness table, many still focus on "killing" pathogens identified in lab tests without adequately addressing the need to repair and restore gut function first.

Moving forward, I advocate for a "build back better" approach to gut health. Let’s prioritize nurturing our microbiome and restoring balance, setting a solid foundation for overall health and wellness.

Reconnecting with Nature: The Importance of Our Microflora

If you’ve been following my podcast for a while, you may remember my discussions about *The New Path* by Arthur Haines. This remarkable book highlights the stark reality we face as humans in our disconnection from nature. I highly recommend it for its profound insights.

One passage from the book particularly resonated with me, prompting me to share it with you before diving into the details of leaky gut, intestinal permeability, and metabolic endotoxemia.

Modern humans often view themselves as isolated organisms, separate from the world around them. However, this perspective is misleading. In truth, our bodies are home to trillions of microorganisms that play vital roles in our well-being. In fact, there are estimated to be ten times as many bacteria and fungi in our bodies as there are human cells, and the cumulative weight of these microorganisms can exceed that of our brains.

We are not singular beings but symbiotic entities composed of diverse microorganisms living in harmony. These beneficial organisms, collectively known as our microflora (or probiotics when consumed through food or supplements), form an integral part of our enteric nervous system, which is closely associated with our digestive tract. Unfortunately, many people remain unaware of the profound impact of their microflora on health, often undermined by factors such as antibiotics, chlorinated water, and poor dietary choices. Neglecting our microflora is akin to knowingly ingesting substances harmful to our liver, kidneys, or brain—each of which is crucial for our health and happiness.

While it’s impossible to cover all the benefits of our microbiome in detail, I want to highlight four essential aspects: nutrition, protection, disease prevention, and mood regulation.

Nutrition

The microorganisms in our gastrointestinal (GI) tract play a crucial role in nutrient absorption. They assist in food digestion and enhance the surface area of our GI tract, allowing for better micronutrient absorption. Different species produce specific enzymes, such as β-galactosidase from fermented dairy bacteria, which aids lactose digestion. Additionally, our microflora synthesizes vitamins, including B-complex vitamins and vitamin K2, and can transform antinutrients like phytic acid into beneficial nutrients that influence mood and insulin sensitivity. A healthy gut flora is linked to stronger bones through improved mineral absorption and the expression of calcium-binding proteins.

Protection

Our microflora is vital for immune defense, contributing to 70–80% of our body’s immune response. They stimulate immune cells like T-cells and macrophages and activate cytokines that coordinate our immune response. Furthermore, beneficial microorganisms form a protective barrier in the intestine, occupying space that pathogens would otherwise exploit. They also produce natural antibiotics to keep harmful microorganisms in check and can even degrade toxic substances like bisphenol A (BPA) and certain agricultural chemicals, providing a form of "organic armor" for our bodies.

Disease Prevention

An imbalance in our microflora is linked to over forty diseases, including gastrointestinal disorders, urinary tract infections, cancer, and even autism. A healthy microflora is essential for a healthy GI tract, which helps mitigate inflammation—a common feature of chronic diseases. For instance, bacteria in the large intestine produce butyrate, a short-chain fatty acid with anti-inflammatory properties that supports cell health and inhibits tumor growth. Research indicates significant differences in the microflora of autistic children compared to those without neurological disorders, highlighting the gut-brain connection.

Mood Regulation

Our mood is closely tied to our microflora. Approximately 90% of the body's serotonin and nearly half of its dopamine are produced in the gut. Signals sent from the gut to the brain via the vagus nerve influence our emotions, attitudes, and even food cravings. Emerging research on the gut-brain axis suggests that poor gut health can contribute to depression and anxiety, underscoring the potential for a natural diet to treat these conditions more effectively than pharmaceutical solutions.

The Path Forward

Supporting our microflora is essential for our overall health. A diet that promotes human health also nourishes our microbiome. Conversely, diets high in refined carbohydrates, synthetic ingredients, and agricultural chemicals harm both our health and our beneficial microorganisms.

Prebiotics, which are carbohydrates that resist digestion in the small intestine and serve as food for our gut microflora, are particularly beneficial. Found in foods like legumes, grains, and certain roots, they play a crucial role in maintaining a healthy microbiome.

The relationship between our diet, our microflora, and our connection to nature is profound. Modern lifestyles and diets have drastically altered our microbiome compared to those of our hunter-gatherer ancestors. This disconnection from nature affects not only our physical health but also our emotional well-being.

As we continue to explore the importance of our microbiome, let’s remember that nurturing these symbiotic microorganisms is key to rewilding our bodies and minds, ultimately leading to a healthier, more connected life.

Understanding Leaky Gut: Insights from Kiran Krishnan

As Kiran Krishnan, one of my favorite microbiome educators, aptly states:

“We can reduce, eliminate, and repair leaky gut; it all comes down to an ecological issue within the microbiota. By addressing this ecological issue through various behaviors, we can restore balance. When you fix the ecology, it will repair dysfunctional structures—this is true at any age. It’s never too late to start the repair process.”

Your gut plays a crucial role in breaking down, digesting, and absorbing nutrients from food, which is essential for repair, growth, energy, health, and overall well-being. I’ve discussed digestive health extensively in previous episodes—check the show notes for links to those discussions.

In addition to nutrient absorption, your gut acts as a barrier, protecting you from pathogens such as harmful bacteria, fungi, parasites, and toxins. If you have leaky gut syndrome—also known as intestinal permeability or metabolic endotoxemia—your gut health is compromised, inhibiting its ability to function properly and negatively affecting your overall health.

What is Leaky Gut?

The digestive tract is protected by a thin, semi-permeable lining that acts like a sieve, selectively allowing nutrients to pass through while keeping harmful substances out. This gut lining, known as the mucin layer, is crucial for absorbing vitamins and minerals.

Leaky gut, or increased intestinal permeability, occurs when this protective lining becomes damaged, leading to larger openings. As a result, undigested food particles, harmful bacteria, and proteins like gluten can enter the bloodstream. These foreign substances trigger an immune response, often manifesting as allergies or sensitivities.

Imagine leaky gut as an umbrella with holes in it. How can you tell if you have leaky gut? Common signs include systemic inflammation and multiple food sensitivities. Partially digested proteins can seep through the lining of your intestines, leading to allergic reactions. Symptoms may include weight gain, digestive issues, skin problems (like acne, rosacea, and eczema), headaches, joint pain, fatigue, thyroid issues, bloating, and more.

If left unaddressed, leaky gut can lead to more severe conditions over time, such as arthritis, depression, chronic fatigue, muscle pain, migraines, anxiety, and inflammatory bowel disease. Studies have even linked leaky gut to autoimmune diseases like type 1 diabetes, as it can cause malabsorption of essential nutrients and minerals.

What Causes Leaky Gut?

Dysbiosis is often misunderstood. Many people think it simply means that harmful bacteria are out of control and must be eliminated. However, it more commonly refers to imbalances in beneficial bacterial species that disrupt gut function.

Dysbiosis is characterized by an imbalance in bacterial composition, changes in metabolic activities, or shifts in bacterial distribution within the gut. In a recent BiomeFX analysis for a client, there were no pathogenic bacteria present, but a significant absence of beneficial bacteria was noted, leading to imbalances and challenges in gut health.

Understanding and addressing these underlying issues is essential for restoring gut health and overall well-being. By focusing on healing and nurturing your gut microbiome, you can pave the way for improved health outcomes.

Symptoms of Leaky Gut: Are You Affected?

Leaky gut can impact various aspects of our physiology, often showing up as non-gut-related symptoms. Even if you don’t recognize yourself in the following list, leaky gut may still be a hidden issue. Remember, the gut plays a significant role in our overall metabolic health, affecting mood, energy, sleep, blood sugar, and more.

8 Signs You May Have Leaky Gut

1. Food Sensitivities
Certain foods may trigger an inflammatory response in your body. Many people are unaware they have food sensitivities because their symptoms are either mild or don’t seem linked to food. Common culprits include wheat/gluten, dairy, corn, eggs, nuts, and soy.

2. Mood Issues
Medications alone won’t solve mood problems related to leaky gut. To address these issues, you must improve gut integrity. Toxins that leak into your bloodstream can trigger inflammatory proteins called cytokines, which affect neurotransmitter production and transmission, leading to brain fog, depression, anxiety, and mood swings.

3. Fatigue
Many people overlook the connection between gut health and fatigue. If your gut isn’t absorbing nutrients effectively, you’ll experience a loss of energy. Additionally, your body expends more energy to combat the inflammation caused by toxins leaking into your bloodstream.

4. Malabsorption
Malabsorption is essentially what leaky gut entails, presenting symptoms such as diarrhea, bloating, gas, unexplained weight loss, cramping, and abdominal pain.

5. Autoimmune Diseases
Leaky gut can be a precursor to autoimmune conditions. It creates an environment that makes you susceptible to diseases like Hashimoto's, celiac disease, fibromyalgia, lupus, and rheumatoid arthritis. If you’re facing these issues and haven’t considered gut healing, it’s time to start.

6. Inflammatory Bowel Disease
Conditions like Crohn's disease, ulcerative colitis, and irritable bowel syndrome (IBS) often stem from leaky gut. When your small intestine isn’t functioning properly, it can cause significant issues in the large bowel, affecting bowel movements.

7. Inflammatory Skin Conditions
The skin is the body’s largest organ, and it often reflects internal health. If you experience inflammatory skin issues that don’t respond to topical treatments, consider looking into your gut health. I personally struggled with severe eczema until I healed my gut and addressed systemic issues.

8. Allergies and Asthma
Allergies may not seem directly linked to gut health, but they can indicate a gut issue. Leaky gut can lead to excessive histamine levels in the body, triggering allergic reactions. Histamine is released from mast cells in response to proteins leaking into the bloodstream.

If you recognize any of these signs, it may be time to explore the health of your gut. Addressing leaky gut can lead to significant improvements in your overall health and well-being.

Healing Leaky Gut

Leaky gut is a growing concern, and addressing it starts with eliminating factors that contribute to gut inflammation. Here are key areas to focus on:

Identify and Eliminate Inflammatory Factors
Begin by cutting out inflammatory foods, prioritizing the quality of what you consume, managing stress, improving sleep hygiene, and being mindful of the chemicals in your home and personal care products. Additionally, consider reducing the frequency of your meals.

Understanding Quality Food
I've discussed the importance of quality food in previous episodes, so if you're new to this topic, I recommend checking out my last episode for a solid foundation.

The 3 R’s of Microbiome Health
In the world of microbiome health, we focus on the 3 R's: **Recondition, Reinforce, and Rebuild.**

Embrace Dietary Diversity
One of the most important steps after committing to a real food diet is increasing the diversity of what you eat. Our microbiome thrives on a variety of foods. Historically, our ancestors consumed up to 600 different types of foods. As spring approaches, I'll be sharing more about foraging and the many edible plants available.

 Simple Dietary Changes
- Start Small: It doesn’t matter if you’ve been on a real food journey for years; there’s always room for improvement. Remember, if you're 45, you've had many more years of improper eating than of healthy eating.
- Increase Plant Intake: Learn about different plants beyond what you find in the grocery store. Explore local CSAs, farmers' markets, or foraging groups. Challenge your palate by trying one new food each week. By the end of the year, that could mean 52 new foods!
- Balance Your Macronutrients: Ensure you're consuming enough protein without going overboard. Too much fat, even from healthy sources, can negatively impact gut health. Increasing your fiber intake from plants can help you feel full and reduce the need for excess fat and protein.

Clean Up Your Environment
- Personal Care Products: Start by replacing just one product with a cleaner option. Avoid soaps with antimicrobials and choose natural lotions and deodorants.
- Home Environment: Your home doesn’t need to be sterile. Over-cleaning can harm your microbiome. Use natural cleaning products like essential oils or Dr. Bronner’s soap.

Address Stress and Sleep
Stress and lack of sleep can hinder the digestive process. Prioritize rest and recovery to support gut healing.

Be Mindful of Medications
Avoid overusing OTC digestive aids, antacids, and PPIs, which can harm gut health.

Get Outside
Spending time in nature can significantly enhance your microbiome. Activities like visiting forest preserves or bodies of water expose you to beneficial organisms.

Give Your Gut a Break
Consider intermittent fasting by allowing your gut at least 12 hours of rest each day from eating. This can promote healing.

Small Changes, Big Impact
Remember, small, incremental changes can lead to profound improvements in your health.

Call to Action
One of my favorite probiotics for helping clients with leaky gut is MegaSpore. A 2017 study showed that taking MegaSpore for 30 days can reduce inflammatory markers by 60%. 

Combining mineral balancing with gut healing is a powerful approach to recovery. For instance, I have a personal history of eczema, asthma, and allergies, all of which required me to rebuild my gut and remineralize my body. I continue to deepen my lifestyle choices to optimize my health.

Many parents reach out to me about their children facing issues like mast cell activation, eczema, anxiety, and poor digestion. These challenges often stem from being disconnected from the natural way our bodies thrive. If you need assistance, please contact me at [email protected]. I offer a comprehensive minerals and microbes package that includes functional testing, such as HTMA and BiomeFX genome stool analysis.

Together, we can work towards restoring health and vitality.