LEAKY GUT: 5 FACTS
By Nmami Agarwal 25-May 2023 Reading Time: 3 Mins
Leaky gut can be defined as any substance which causes damage to the intestine leading to increased intestinal permeability.
In such cases, there is passing of toxins into the bloodstream. These toxins on interaction with the immune system have a triggering effect thus causing various diseases.
❖ Symptoms include :
● Chronic diarrhoea or constipation, or bloating
● Headaches
● Difficulty concentrating
● Skin problems, such as acne, rashes, or eczema
● Joint pain
❖ Management :
● Remove foods that can be inflammatory and could promote changes in the gut flora. These foods include alcohol, processed foods, certain medications, and any foods that may cause allergies or sensitivities.
● Limit consumption of processed foods and high-fat and high-sugar foods, and include sufficient amounts of fibre.
● Sticking to a regular exercise for instance, walking for 15 to 20 minutes post meal in your daily routine will also strengthen your digestive system.
❖ Prevention :
● Probiotics- These are live microorganisms which are beneficial for our health. It can be sourced from fermented foods yoghourt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses or supplements.They may help in the maintenance of the gut lining by preventing overgrowth of the wrong bacteria in our gut, especially our small intestine .
● Prebiotics- Prebiotics are food for the good bacteria in our gut to fight with the unwanted microbes . They are usually plant fibres.
● Reduce dietary fats and sugars- These encourage the growth of the wrong kinds of gut bacteria, and they trigger the release of harsh dietary emulsifiers that may inflame the gut.
● Nutrition- A balanced diet, complete with all the necessary macronutrients and micronutrients (vitamins and minerals) can help nourish our gut. Vitamin D and an amino acid named L-glutamine may specifically help repair your gut lining.
● Low FODMAP Diet- This specific diet is frequently suggested to those people who have IBS(Irritable bowel syndrome) where there is alternative day diarrhoea & constipation and certain food sensitivities because it systematically eliminates most of the common food triggers.
About Author
"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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