NUTRITION
KNOW-HOW: A LEAKY SITUATION
In last weeks PART 3: DIGESTIVE HEALTH post,
we dove into the plant-powered land of prebiotics- those beneficial fibers that
feed the good guys (probiotics.) If you have followed the series up to this
point, you should be a reputable gut-aficionado by now, so hands up to you! If
not, no problem, PART ONE, TWO, and THREE are always available for you to catch
up on! Despite your abilities to recite the physiology of the GI tract, the
bevvy of benefits probiotics provide, or the immense array of prebiotic foods,
your gut might still be feeling a bit down in the dumps. Happening to the best
of us, stress, toxins, and opportunistic bacteria begin to take over, and a
state of gut imbalance can lead to a “leaky” gut. In this weeks post, I will
review the ins and outs of gut permeability, and its causes, and effects, as
well as some simple steps to heal.
PERMEABILITY
PRIMER:
Leaky gut (LG) is a term that has gained some traction recently in
the health and wellness world. Also known as “gut permeability,” LG syndrome
occurs when the lining of your gut (small intestines and large
intestines/colon) becomes hyper-permeable, or “leaky.” Composed of a single
layer of column-like cells, the gut “wall” is naturally semi-porous/permeable,
to allow the influx/efflux of broken down foods/nutrients and other chemicals
in and out. Each of these cells is connected like a puzzle, being held together
by strong-connections called tight junctions.
During normal digestion, the column like cells that make up our
gut-wall absorb digested nutrients from the foods we eat via small hair-like
projections on their surface (called microvilli.) These microvilli allow for
the transport of nutrients into our gut cells, where they are then sent to the
liver. When things start to go astray, the tight junctions that hold together
our gut cells start to let some questionable “folks” inside (pathogens,
undigested food particles, toxins, etc.) When this happens, selective screening
doesn’t occur, and those “bad guys” leak into your blood supply.
RING
THE ALARM:
Remember, the gut is the
first line of defense for your immune system,
and so when these foreign molecules seep out into your blood
without prior screening, all havoc breaks loose! While pathogenic bacteria and
food/environmental toxins would presumably elicit an immune response, harmless
molecules such as undigested food particles can also signal an inflammatory
response. Since these un-filtered particles are now traveling throughout the
entire body, small “wars” start to pop up all over the place. From your joints,
to your brain, and every cell/tissue/organ in-between, this increased level of
systemic inflammation starts to build up.
Now, instead of
the body’s regulatory and regenerative systems focusing on things like healing,
digestion, and detoxification. the immune system begins to create antibodies (
highly specialized immune cells that break down specific molecules.) From
gluten proteins, casein (milk protein,) and even residual compounds from leftover
foods such as strawberries, nuts/seeds, avocados, etc, the number of “high
alert” chemicals the body recognizes and reacts to starts to grow. Food
allergies heighten, digestion is impeded (constipation, diarrhea, IBD,) and
secondary symptoms such as fatigue, headaches, and overall aches/pains become
more and more common.
LEAKY
LINKS:
As
you can see, prolonged leakage of the gut wall can lead to a variety of health
concerns and disorders, and while you may think that unhealthy diet and
lifestyle factors are the major culprits (they are,) even the healthiest of
folks’ can suffer from a leaky gut!
◼DIET DISASTER: While a diet high in processed sugars,
refined carbohydrates, fried foods, and junk foods can add to the overall
toxic-load that our bodies deal with; other compounds in foods have natural
affinities for breaking down our tight junctions. Proteins found in certain
grains and dairy are most notable for these effects, however, anti-nutrients
found in healthy foods like grains, beans, and even vegetables and fruits, may
also affect gut health.
GLUTEN: Specific proteins found in
gluten-containing grains (wheat, spelt, barley, rye, triticale,) cause gut
cells to produce ZONULIN, a pro-inflammatory molecule that breaks apart tight
junctions. To avoid this, opt for organic sprouted grains or choose naturally
gluten free varieties (amaranth, millet, rice, sorghum, quinoa, etc.)
CASEIN:
If possible, omit drinking
cow dairy and opt for goat or sheep’s milk, which have different structures to
bovine milk products. If dairy-free, choose additive-free organic and
unsweetened nut/seed milks, or make your own by pureeing sprouted almonds or
walnuts with filtered water, and then straining through unbleached cheesecloth!
ANTI-NUTRIENTS: Plants produce certain molecules as
protective mechanisms. These include oxalates, phytates, and lectins, which
when ingested by humans, have a deleterious effect on cell health, nutrient
absorption, and more. Opt for organic fruits and vegetables, and choose
sprouted nuts/seeds, and grains. Cooking certain vegetables also releases some
of these compounds but remember, these are the least of your worries- EAT a
rainbow everyday!
◼TOXIC OVERLOAD: From the air we breathe to the water we
drink, when our body’s primary regulatory system is already under attack, the effects
of “everyday” toxins are exacerbated. Opting for filtered water, chemical-free
household and skincare products, and choosing organic foods whenever possible
will lessen your load, and help tame inflammation.
◼STRESS CASE: Low-grade stress is inflammatory in and of
itself, but chronic, unrelenting stress can impact the body’s stores of vital
nutrients needed for immune health and detoxification, impede the balance of
hormones/neurotransmitters, and tax the adrenal glands.
◼DYSBIOSIS: We’ve talked all about those beneficial
microbes that assist with digestion, nutrient absorption, and elimination, but
what about when things go awry? While
probiotics help to keep a fine balance of good vs. bad microbes, things like
antibiotics, food/environmental toxins, stress, and even certain medications
can deplete your good gut flora and allow opportunistic strains to thrive. When
dysbiosis occurs, an imbalance between good and bad results in excessive gas,
bloating, and indigestion- promoting additional inflammation inside the gut. (This
is sometimes known as SIBO – small intestinal bacterial overgrowth or SIFO-
small intestinal fungal overgrowth.)
LOOKING
AHEAD:
If
you think that you are suffering from a leaky gut, or interested in learning
more, please email us! We offer an array of therapies that lessen the toxic
load placed on the body, as well as assist with its innate healing mechanisms.
Questions or concerns? Email me (Genevieve/G) your culinary nutritionist and
self-proclaimed “gut guru!”
*If still contemplating going gung-ho on gut
health, watch out for next weeks post all about how you can begin to “heal and
seal,” your gut through diet and nutrition interventions.
NOVEMBER TRUE KITCHEN
COOKING CLASS
SAYONARA SWEET TOOTH
WEDNESDAY, NOVEMBER 15TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
Blood sugar plays a major role in our
health: from providing the energy we need to get up in the morning, to boosting
our brains to power us through difficult tasks- sugar is, inevitably, essential
to health in some degree. With the holiday season upon us, surrendering to your
sweet tooth is easily done with the plethora of tempting treats surrounding us.
Join Genevieve as she dives into the science of cravings, offers
healthier swaps and alternatives for the white stuff, and provides ways that
you can conquer your cravings for sweets, once and for all!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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