Gut Check: How to Banish Stomach Problems and Reclaim Your Digestive Health

By Ashley Watson, RN

Leaky gut, also known as intestinal permeability, is a condition in which the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to leak through the intestinal wall and into the bloodstream. When this happens, it can trigger an immune response, leading to inflammation and a range of health problems.

The lining of the small intestine is made up of cells that are tightly packed together, forming a barrier that prevents harmful substances from entering the bloodstream. However, when the lining becomes damaged, these tight junctions can become loose, allowing substances to leak through.

Leaky gut can be caused by a range of factors, including:

1. Poor diet: A diet high in processed foods, sugar, and refined carbohydrates can damage the lining of the small intestine and lead to leaky gut.

2. Chronic stress: Chronic stress can disrupt the balance of bacteria in the gut and lead to inflammation, which can contribute to leaky gut.

3. Chronic inflammation: Chronic inflammation in the body can also contribute to leaky gut.

4. Infections: Infections, particularly those caused by bacteria, can damage the lining of the small intestine and contribute to leaky gut.

5. Medications: Certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) and antibiotics, can damage the lining of the small intestine and contribute to leaky gut.

"Leaky gut is like a gateway that allows harmful substances to enter the bloodstream, but by restoring the health of the gut, we can close that gateway and prevent a range of health problems."

Leaky gut can lead to a range of health problems, including:

1. Food intolerances: When undigested food particles enter the bloodstream, they can trigger an immune response, leading to food intolerances and allergies.

2. Autoimmune disorders: Leaky gut has been linked to a range of autoimmune disorders, including rheumatoid arthritis, lupus, Hashimoto's and multiple sclerosis.

3. Digestive problems: Leaky gut can cause a range of digestive problems, including bloating, gas, constipation, and diarrhea.

4. Skin problems: Leaky gut has been linked to a range of skin problems, including eczema, acne, and psoriasis.

5. Mood disorders: Leaky gut has been linked to mood disorders such as anxiety and depression.

Treatment for leaky gut typically involves making lifestyle changes such as adopting a healthy diet, reducing stress, and taking probiotics to restore the balance of bacteria in the gut.

"Eating whole foods is like giving your stomach a hug - they promote healthy digestion, reduce inflammation, and keep things running smoothly."

Whole foods are foods that are minimally processed and do not contain added sugars, fats, or artificial ingredients. These foods are typically high in fiber, vitamins, and minerals, and can help to improve digestive health by promoting regular bowel movements, reducing inflammation, and improving the balance of bacteria in the gut.

Here are some ways that whole foods can help to fix diarrhea, constipation, gas, and bloating:

1. Diarrhea: Whole foods that are high in soluble fiber, such as bananas and sweet potatoes, can help to bulk up the stool and reduce diarrhea. These foods can also help to soothe inflammation in the gut and promote the growth of healthy bacteria.

2. Constipation: Whole foods that are high in insoluble fiber, such as fruits and vegetables, can help to promote regular bowel movements and prevent constipation. These foods add bulk to the stool and help to keep things moving through the digestive system.

3. Gas: Whole foods that are high in fiber, such as beans, lentils, and vegetables, can help to reduce gas by promoting healthy digestion and preventing the buildup of gas in the gut. These foods can also help to reduce inflammation in the gut and promote the growth of healthy bacteria.

4. Bloating: Whole foods that are high in water, such as fruits and vegetables, can help to reduce bloating by flushing out excess salt and water from the body. These foods can also help to reduce inflammation in the gut and promote healthy digestion.

By incorporating more whole foods into your diet and reducing your intake of processed foods, you can improve your digestive health and reduce symptoms of diarrhea, constipation, gas, and bloating. It's important to listen to your body and experiment with different foods to find the ones that work best for you.