Intestinal hyperpermeability, popularly known as “leaky gut,” means larger food molecules, toxins and pathogens can enter the bloodstream.
This “leakage” can be caused by many factors (often a collection of variables) and contribute to a variety of signs, symptoms and disease processes.
If you want to learn more about what causes leaky gut, as well as signs and symptoms be sure to read Part One of this blog post series!
Maintaining a healthy gut barrier requires a comprehensive approach. Here are some strategies we like to use to support or help repair the gut when this lining becomes compromised.
Nutrition Interventions
Fiber-Rich Foods: Including a diverse variety of fruits, vegetables, nuts/seeds and whole grains can support a healthy microbiome and gut barrier.
Prebiotics and Probiotics: These can promote the growth of beneficial bacteria and enhance gut barrier integrity. Examples include: Kefir, yogurt, Kimchi, garlic, asparagus.
Bone Broth: rich in collagen and amino acids, this may help with gut health and repair.
Anti-inflammatory Foods: Foods rich in omega-3 fatty acids, antioxidants, and polyphenols
Avoiding foods your body doesn’t love like alcohol, highly processed foods, an excessive amount of sugar and low quality fats is also very important. You may also have to temporarily eliminate foods such as gluten containing products while healing your intestinal lining.
We like to focus on addition not subtraction at Fortify Health Coaching. By focusing on all the amazing foods that your body thrives off of, you inherently will find the not so great options don't serve you as much. Get curious about new additions to your diet, and ways to cook them and you likely will see benefits not only from a gut health perspective, but also considering your energy levels, performance and physique progress.
If you want to learn more about foods to add for gut health, be sure to download our free guide!
Supplements
Supplements should always complement a healthy diet and lifestyle. Always consult with your medical provider before starting any new nutrition supplements.
Glutamine: An amino acid that helps maintain the integrity of the gut lining and can help restore gut-barrier function.
Zinc-Carnosine: Essential for the maintenance of tight junctions in the gut. It may also help attenuate exercise-induced increase in gut permeability.
Colostrum: Can support the immune system, nourish the microbiome and decrease intestinal permeability. Adapt Naturals is a brand we are affiliated with and recommend their Colostrum+ to help restore and support intestinal barrier function. Code FORTIFY will give you 15% off at Adapt Naturals.
In addition, supplementing probiotics, prebiotics, omega-3s , teas (ginger, peppermint and marshmallow are some of our favorites) and antioxidants may also be helpful ingredients to add. As always, case dependent and it is best to go slow especially with ingredients such as pre and probiotics.
Lifestyle Modifications
Stress Management: Practices like yoga, meditation, and mindfulness (especially before meals) can reduce mental stress and support gut health.
Regular Exercise: Physical activity promotes a healthy gut microbiome and barrier function. Bonus points if you take that activity outside! Vitamin D is another key nutrient for immune and intestinal lining support.
Adequate Sleep: Quality sleep is crucial for gut health and overall well-being.
Finally, addressing any gut infections, including bacterial overgrowth and improving digestive capacity is a must to fully heal and support long term integrity of the intestinal lining.
Looking Ahead
Optimizing your gut barrier function is a vital part of maintaining your overall health. By understanding the structure and role of the intestinal barrier, recognizing the signs of compromise, and implementing strategies to support it, you can significantly enhance your health and well-being.
If you’re curious about how to start your journey toward better gut health, let's connect and create a personalized plan that works for you.
Remember, a healthy gut barrier is a cornerstone of a healthy, vibrant life.