What is leaky gut and how do you fix it naturally?

Our intestines form an important barrier: they allow nutrients our bodies need to pass through and keep harmful substances out. With a leaky gut, this barrier is disrupted. The intestinal wall is too permeable, allowing undigested food particles, bacteria, and toxins to enter the bloodstream. This can lead to inflammatory reactions, an overactive immune system, and a wide range of symptoms.

The intestinal wall consists of a thin layer of cells tightly connected by tight junctions . With a leaky gut, these junctions no longer function properly. As a result, the intestinal wall allows substances to pass through that normally wouldn't.

Symptoms of a leaky gut

A leaky gut can manifest itself in many different ways. Possible symptoms include:

• Intestinal problems: bloating, diarrhea or constipation
• Food intolerances: difficulty with gluten, dairy, soy or eggs
• Skin problems: eczema, acne, psoriasis
• Allergies and asthma
• Mood & cognition: anxiety, depression, concentration problems
• General inflammation complaints: fatigue, headache, muscle and joint pain

Because the symptoms are so broad, leaky gut is often not immediately recognized.

What causes leaky gut?

Several factors can damage the intestinal wall:

• Junk food (sugar, processed products, alcohol, seed oils)
• Stress (mental and physical)
• Medication use (such as antibiotics or NSAIDs)
• Food intolerances
• A disturbed intestinal flora (e.g. after antibiotics or due to candida overgrowth)

How to Fix a Leaky Gut – The 5R Protocol

A commonly used step-by-step plan to restore intestinal health is the 5R protocol :

1. Remove – remove triggers such as processed foods, alcohol, sugar and intolerances.
2. Replace – support your digestion by eating slowly, chewing well and adding enzymes or bittering agents if necessary.
3. Repair – support the intestinal wall with food and nutrients such as glutamine, zinc, omega 3 and vitamin D.
4. Reinoculate – replenish the gut with good bacteria through probiotic and prebiotic foods.
5. Rebalance – work towards a healthy lifestyle with less stress, sufficient sleep and a varied diet.

The role of supplements

In addition to diet and lifestyle, supplements can support the recovery process:

• Glutamine nourishes the intestinal wall cells and promotes recovery (found in Probiotic Support).
• Zinc and vitamin D strengthen the intestinal barrier.
• Omega 3 fatty acids have an anti-inflammatory effect and protect the intestinal wall.
• Probiotics help restore healthy intestinal flora.

Finally

A leaky gut can have a major impact on your health, but with the right steps, recovery is possible. By avoiding triggers, supporting your digestion, and nourishing and protecting your intestinal lining, you can work towards a strong, healthy gut. This lays the foundation for more energy, stronger immunity, and a healthier body.