How to Heal Leaky Gut

Your gastrointestinal tract, or gut, can be affected by a vast range of elements, including processed food, alcohol, poor nutrition, medication, and even stress. These irritants can damage the lining of your gut, causing it to leak bacteria, toxins, and partially digested food into the surrounding tissue. The resultant inflammation and changes in the gut flora can lead to many problems, not just digestive ones. Some conditions associated with leaky gut, or increased intestinal permeability, include arthritis, acne, allergies, and asthma. 

And the problem is more widespread than we would like to think. In Australia, for example, over half of the adult population suffers from gut issues. This number is even higher in the USA, where around 70 percent of adults have gastrointestinal problems. Luckily, there are some simple steps you can take to protect yourself from leaky gut. 

Eliminate Toxic Foods

Processed food is full of gut irritants such as sugar, gluten, soy, and chemical additives. Gluten, for instance, found in barley, rye, and wheat increases zonulin in celiac and non-celiac individuals, the compound responsible for intestinal permeability. 

There are two ways to go about cutting these foods out of your life. One is to eliminate them from your diet altogether for at least three months and minimize their consumption. The other is to cut them out of your diet one at a time to pinpoint which one is causing you trouble. According to one study, alcohol can also increase your intestinal permeability, so it is a good idea to reduce your intake if you are suffering from digestive issues.

Take Supplements 

Certain supplements show to alleviate the symptoms of leaky gut. One of these is zinc, which helps the metabolic processes, strengthens the gut lining, and boosts the immune system. Another supplement that can aid in the fight of leaky gut is glutamine, an amino acid known for repairing intestinal lining in the digestive tract. 

According to an expert from the platform SupplementScouts, probiotics are the best supplements you can take for leaky gut. “Often used in the treatment of gastrointestinal conditions, probiotics are live microorganisms (or good bacteria) that help to improve your microbiome. Remember also to take prebiotics to give probiotics something to feed on in your gut.” 

Minimize Stress and Get More Sleep 

Stress hormones, such as cortisol and epinephrine, can damage the junctions that bind the cells that line your digestive system. Reducing your stress levels through relaxation and meditation can help to heal leaky gut. Besides, getting at least seven hours of quality sleep a night will give your body the time it needs to recover. Insufficient sleep can affect every mechanism in your body, including your immune system, disease resistance, and heart rate. 

Engage in Moderate Level of Exercise 

Cardiovascular exercise increases the transportation of oxygen through your body, including through your digestive tract. Exercise, in turn, can help improve the diversity and number of good microbes in your gut. Health experts recommend that you exercise at least 150 minutes per week for the best effects on digestive and cardiovascular health. Nevertheless, it is vital to keep in mind that too much exercise can harm your digestive tract, as it can damage intestinal cells, particularly in those who are already suffering from gut problems.