The concept of "healing leaky gut" often involves addressing gut health through various strategies. Below are the five steps I implement in my practice:
Remove: This step involves removing or minimizing factors that may contribute to gut inflammation and damage. This could include dietary triggers such as processed foods, refined sugars, gluten, and dairy for some if not most individuals. It may also involve identifying and eliminating potential food sensitivities or allergens. This could also be eliminating mold exposures, toxic cleaning supplies, lotions, makeup, and general outside sources of stress to the body. Expensive testing is not always necessary. Additionally, removing stressors like excessive alcohol consumption, medications that may irritate the gut lining (such as nonsteroidal anti-inflammatory drugs), and addressing any underlying infections or imbalances (such as bacterial overgrowth or parasitic infections) is crucial. Sometimes addressing the overgrowth and/or parasites is necessary to fully swing back into harmony. This is when you have tried all steps and are not reaching where you want to be, testing may be necessary. Diet removal stage can last 30 days to one year, depending on how long the body has been in this state. A small fire is easier to put out than a forest fire. I would consider an autoimmune situation to be something that needs a little extra time to reverse or push into remission. Time Is on your side, so do not get discouraged. Keep going the course. An elimination diet is a great way to figure out what is causing inflammation and what is not. Over time, if done properly, foods can be added back in with little to no reaction. This is not a forever thing, this is a healing thing. Although, some foods such as dairy and gluten may never be added back in, due to their inflammatory components in general.
Replace: After removing problematic foods and environmental factors, the next step is to replace them with beneficial components that support gut health. This often involves incorporating nutrient-dense whole foods, including plenty of fruits, vegetables, lean proteins, healthy fats, and fiber. Additionally, incorporating gut-supportive supplements such as digestive enzymes, stomach acid support, and nutrients like zinc, L-glutamine, and omega-3 fatty acids may be beneficial for some individuals. Other supplements may be necessary such as curcumin, immunoglobulins and liver support if one has been experiencing systemic symptoms or has autoimmune diagnosis.
Repair: Repairing the gut lining is crucial for addressing leaky gut. This step involves providing nutrients and compounds that support gut mucosal integrity and healing. Glutamine, an amino acid that serves as a fuel source for the cells lining the intestines, is often recommended for this purpose. Other supportive nutrients may include zinc, vitamin A, vitamin D, collagen, and slippery elm. Keep in mind, removing inflammatory foods are the first steps in repairing the gut lining.
Reinoculate: Reinoculating the gut involves restoring a healthy balance of gut bacteria, which is essential for proper digestion, immune function, and overall health. This can be achieved through the consumption of probiotic-rich foods such as kefir, sauerkraut, kimchi, and kombucha. If reacting to probiotic foods, then histamine intolerance may be suspected, SIBO ( Small Intestinal Bacterial Overgrowth), pathogens in the gut, or general dysbiosis of the gut bacteria. Probiotic supplements containing various strains of beneficial bacteria can help restore microbial diversity in the gut. Depending on initial issue, different probiotics should be taken. These can include a Bifido and Lacto blend, spore based probiotics, Saccharomyces Boulardii, or all three. Click here for 15% off of my favorite brands.
Rebalance: Once the gut has been repaired and inflammation reduced, the focus shifts to maintaining a healthy gut microbiome and overall balance. This involves adopting lifestyle habits that support gut health, such as eating a diverse and nutrient-rich diet, managing stress through practices like meditation or yoga, getting regular exercise, prioritizing adequate sleep, and avoiding unnecessary medications or exposures that may disrupt gut function. This also means following a clean diet, maintaining gut support through periodical cleanses and indulging only in moderation. Sometimes it is easy to start to feel good and fall back into the same ways of eating and lifestyle. This will only bring you right back to square one.
It's important to note that individual responses to these strategies may vary, and it's always a good idea to work with a provider or qualified nutritionist when addressing gut health issues like leaky gut. Additionally, while these steps can be helpful for many individuals, they may not be appropriate for everyone, so personalized guidance is key. I know you can do it, if you put your mind to it! Please reach out if you need a little guidance, or think you may need some individualized care during your journey to a healthier you! Book a free discovery call and we can chat!
Article Sources
The 5R Framework for Gut Health https://www.ifm.org/news-insights/5r-framework-gut-health/
How to Stop Your Gut from Leaking Toxins into Your Blood: A Closer Look at Metabolic Endotoxemia & Spore Probiotics https://dralexrinehart.com/articles/how-to-stop-your-gut-from-leaking-toxins-into-your-blood-a-closer-look-at-metabolic-endotoxemia-spore-probiotics/
Leaky Gut and the Ingredients That Help Treat It: A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862683/#B97-molecules-28-00619
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