Our digestive system plays a major role in keeping us protected and healthy. Acting as a barrier, the gut absorbs nutrients while keeping harmful bacteria and toxins at bay. However, that is not all that our gut does. It has a crucial role in our immune system and harbors countless bacteria with different functions. With a larger number of nerve endings than even our spine, the gut plays a very important role in our digestive, neurological and immune systems.
What Happens if This Barrier Breaks Down?
Gut microbiota, intestinal cells, resident immune cells, and the nervous system all work together in tandem and are bound together creating ‘tight junctions. In a healthy gut, the ‘tight junctions’ fit together like a jigsaw, with no gaps between them. The entry of nutrients and water into our bloodstream has to pass through these ‘tight junctions’ and are tightly regulated.
However, any inflammation or irritation to the intestines results in a loosening of these ‘tight junctions. Dr. Todd Watts from MicrobeFormulas.com says that leaky gut happens when there is a significant separation of the tight junctions of which are located in between the cells that make up the wall of the gut. This allows not just nutrients and water, but also toxins, undigested protein molecules, and bad bacteria to enter our bloodstream and in turn, causes our immune system to get into action to fight the invaders.
What Causes Leaky Gut?
There is no one specific cause for leaky guts. Increased intestinal permeability or hyper-permeability allows substances to leak into the bloodstream from the gut. This is experienced by people suffering from Crohn’s and celiac disease. However, it is still not clear whether hyper-permeability is the cause of these diseases or a consequence of the disease. It could also occur due to immune cells, inflammatory molecules, ingesting non-steroidal anti-inflammatory medicines, various pathogens, and even alcohol abuse. Research indicates that liver dysfunction, traumatic burns, Celiac disease, and Irritable Bowel Syndrome are a feature of leaky gut. Any imbalance in gut microbiota can trigger an immune system response causing gut inflammation and resulting in a leaky gut.
Leaky gut could also be caused by your diet. Your body could be allergic to certain foods which if ingested would be treated as invaders, triggering your immune system to fight them off. According to experts, poor nutrition, infections, diabetes, autoimmune disorders, and stress could disrupt gut microbiota and thus increase the risk of getting a leaky gut.
Symptoms of Leaky Gut
Since leaky gut symptoms are similar to those of many other health conditions, it is difficult to be sure that the problem you face is leaky gut. However, the following symptoms could indicate a leaky gut problem.
- Poor immune system
- Chronic diarrhea or constipation
- Chronic excessive flatulence and/or bloating
- Nutritional deficiencies
- Excessive regular fatigue
- Chronic headaches and/or memory loss
- Acne, rosacea, eczema and/or other types of skin rashes
- Joint pains and/or arthritis
- A high craving for carbohydrates and sugar
- Anxiety and/or depression
- Certain autoimmune diseases like Crohn’s disease, celiac disease, and lupus.
Gut Microbes and Their Role
Our body plays host to over 100 million microbes with the largest population residing in our gut. Living in us from birth, these microbial cells, known as the microbiome are vital to our health. Microbiotas are crucial for immunity, nutrition, and behavior and a disturbance in their balance can result in various diseases. Indigenous microbiota gets our immune system to respond faster to exogenous pathogens, not allowing them to colonize our gastrointestinal tract. However, the indigenous microbes also include bacteria that are harmful to our system and can overcome our body’s defense system.
Gut bacteria live off the fiber in our diet. A 2016 study to test the reaction of gut microbes to a fiber-free diet threw up some shocking results. In the absence of fiber, the microbes started consuming gut mucosa as their source of fuel. Gut mucosa is crucial to our health. A layer covering our epithelial cells, gut mucosa contains immune cells that are required to fight exogenous pathogens. Further, when our gut microbes ferment fiber, they produce SCFAs which are a food source to our intestinal cells.
Looking After Your Gut Bacteria
Gut bacteria are responsible and essential in helping us absorb nutrients from our food. They help break down complex molecules in the meat products that we consume and also break down plant cellulose which otherwise would be indigestible. Studies indicate that gut microbes could also influence our food cravings. The diversity of gut microbes in your digestive system is related to the diversity of your diet.
Considering the importance of our gut bacteria to our health and well being, we must try to keep them thriving and balanced. This can be achieved through a combination of dietary and lifestyle changes and supplemental interventions if required.
Add fiber to your diet. Fibre provides gut bacteria with their food and gives them the fuel to remain healthy. Leafy vegetables and fruits are a great source of fiber and should be included with every meal.
Include probiotics and probiotics in your daily diet especially if you are on medicines and/or antibiotics, poor nutrition, under stress or smoke.
Lifestyle changes to improve digestion and allow helpful gut bacteria to develop and flourish will include regular exercise, quitting or reducing smoking, avoiding excessive intake of antibiotics, reducing stress levels and getting a sound sleep every night. Gut bacteria need time to recharge and perform at their best. Any activity which disturbs your mental and physical balance can have a detrimental effect on the gut bacteria.
There are no standard treatments or medications to treat leaky guts. The best way to keep away from this problem is to take time out to relax, eat healthy and be stress-free.
