Leaky gut, also known as intestinal permeability, occurs when the tight junctions between the cells lining your small intestine loosen.
Your small intestine absorbs nutrients from your food, but stress, poor diet, alcohol, and other risk factors can cause inflammation in your gut. These factors also increase the production of the zonulin protein. As time goes by, your intestinal permeability weakens, and the intestinal lining opens up, letting undigested food particles and bad bacteria into your blood and intestinal wall.
Your body reacts to this breach, and its response leads to some symptoms like celiac disease and Crohn's disease. Other leaky gut symptoms include skin conditions, joint pains, and brain fog.
And as such, it is advised to use leaky gut supplements that contain essential ingredients like vitamin D, L-glutamine, and probiotics. These components reduce gut inflammation and lead to increased intestinal permeability. For instance, probiotics have multiple functions; they repair leaky gut and stop the leading causes of leaky gut syndrome, including inflammation. L-Glutamine is an essential amino acid with excellent properties that restore the gut lining and GI tract. Vitamin D enhances your immune system and helps you avoid gut health conditions.
Other gut supplements contain digestive enzymes, which are excellent for healing leaky gut and fighting gastrointestinal diseases.
In this article, we will look at some of these gut supplements, their benefits, and the best one to take to improve intestinal permeability.
Leaky Gut Symptoms
Leaky gut syndrome can be the starting point for other medical conditions that move from your digestive system to other parts of your body. You should watch out for the following symptoms, and once you notice them, discuss them with your doctor immediately.
- Adrenal and chronic fatigue
- Digestive issues that may include bloating, diarrhea, constipation, and gas
- Small bacterial overgrowth
- Food allergies or other food sensitivities
- Craving for sugar
- Inflammatory bowel disease
- Headaches
- Arthritis and joint pains
- Autoimmune diseases including lupus, multiple sclerosis, and other thyroid conditions
- Asthma
- Mood swings
- Heartburn/reflux
- Crohn's disease
- Skin conditions like acne and rashes
Some of these digestive disorders and symptoms result from an excessive presence of bacteria and other microbes in the intestinal wall. Their presence irritates the gut lining and causes inflammation, another symptom of a leaky gut.
However, because a leaky gut grants access to undigested food particles and harmful bacteria in your blood, you might notice other symptoms in other parts of your body. Symptoms outside your digestive tract occur due to the fight that your immune system puts up against intruders.
Causes of Leaky Gut
The following are risk factors that tend to increase the chances of a leaky gut syndrome.
- A large amount of zonulin protein in the body weakens intestinal permeability. Zonulin can be found in some strains of bacteria and gluten. So, you could develop leaky gut syndrome if you overeat foods that contain gluten.
- Stress
- High levels of alcohol intake
- Use of antibiotics
- Other times, a leaky gut could be genetic.
Best Leaky Gut Supplements
This list contains some of the best leaky gut supplements you can take to reduce the effects of the leaky gut syndrome.
Collagen
Taking collagen is an excellent start if you want to strengthen your intestinal cells. Collagen relieves joint pains, boosts skin conditions, and enhances your mucosal lining. Collagen consists of several essential amino acids like the ones below.
Glycine
This amino acid helps your body produce glutathione, an antioxidant that protects your cells. Glycine is also a component of creatine, which lends energy to your muscles. Lastly, glycine supports brain and heart functions and promotes health.
Proline
As an amino acid, proline is a component of collagen that helps with joint and tendon functionality.
L-Glutamine
L-glutamine is an amino acid that maintains tight junctions by enhancing the intestinal barrier and controlling metabolism. A supplement that contains L-Glutamine is Dr. Amy's Leaky Gut Revive.
L-Arginine
L-arginine is also an amino acid that has quite some benefits. This amino acid aids cardiovascular health, removes harmful ammonia, and promotes nitric oxide production, curbing high blood pressure by relaxing the blood vessels.
Probiotics
Probiotics supplements are another must-have supplement for a leaky gut. One factor that helps in curbing irritable bowel syndrome is maintaining a healthy bacterial balance. Probiotic supplementation affects markers of intestinal barrier, and gut health can be affected by acid blockers, antibiotics, and unhealthy diets. As such, probiotic bacteria need to be present to combat bad bacteria before they multiply in people with lower probiotic representation.
A healthy gut has many health benefits for your body system, and probiotics lend a helping hand. Probiotics soak up the required nutrients from your foods and stop the harmful bacteria responsible for digestive issues. In other words, probiotics support your digestive enzymes to maintain a healthy gut.
Vitamin D
Vitamin D is beneficial in several ways. It is an excellent leaky gut supplement for colon health, and it balances bacteria and reduces the symptoms you experience from leaky gut.
Licorice Root
Licorice might be a candy treat, but licorice root has been used for a long time to treat certain health conditions. This herb can alleviate inflammatory bowel disease and soothe stomach ulcers and inflamed intestinal cells.
However, some side effects are associated with licorice root, so we advise you to use deglycyrrhizinated licorice. DGL licorice root does not contain glycyrrhizin and can be taken with no known side effects.
You should stick to DGL if you're pregnant or breastfeeding, have high blood pressure, or suffer from liver or kidney conditions. If you don't fall into any of these groups and want to stick with the standard licorice, take less than 6 grams daily, to avoid its side effects.
Although these supplements function excellently in their various capacities, this next part shows you the best leaky gut blend to take for a leaky gut.
Best Leaky Gut Blend
The best leaky gut blend that comes highly recommended is the Leaky Gut Blend. This gut supplement is well formulated to ensure its ingredients work efficiently to heal leaky gut. This leaky gut blend is made with the following carefully selected herbs that play significant roles in looking after your health.
Marshmallow Root
Marshmallow root contains mucilage, a gel-like substance that forms a thick fluid by attracting water. Mucilage coats and soothes the mucous membranes of the digestive tract, which helps fight heartburn, constipation, and inflammation efficiently. In other words, marshmallow root is a probiotic supplement that soothes irritation, lowers inflammation, and improves intestinal permeability.
Chamomile
Chamomile is already famous for calming the nerves and helping us relax. Although it might not be widely known, chamomile also has soothing properties that treat digestive issues. Chamomile aids digestion, reduces the risk of heartburn, and is an excellent anti-ulcer. The bitters found in chamomile also help the digestive fluids flow well, and the bisabolol compound fastens the healing process of ulcers.
Calendula
Calendula reduces inflammation in the gut, improves digestion, and rids the body of amoebic and bowel infections and harmful pathogens. Calendula is gentle yet effective in clearing and healing a damaged gut wall.
Ginger
Ginger contains anti-inflammatory properties that soothe stomach disorders like digestion and appetite. Ginger also gets rid of the toxins that build up over time, enhancing your body's immunity against gut inflammation. Other roles that ginger plays include curbing morning sickness for pregnant women and relieving hangovers, gas, nausea, and indigestion.
Plantain Leaf
It's pretty easy to walk past plantain leaves without noticing them lying around; that is how overlooked the plant is. Plantain leaves are highly medicinal, especially for the gut, because it counters irritation and lessens inflammation in the stomach and gut.
Plantain leaves are also famous for healing wounds, fighting diarrhea and colitis, and facilitating the repair of mucosal tissues. Plantain leaves can also serve as laxatives, which means they help you empty your bowels.
When mixed, all these herbs help you renew and revive and intensify the strength of your stomach lining, enhancing a highly functional gut. On that note, we will look at some of the benefits of taking leaky gut supplements.
Benefits of Leaky Gut Supplements
Your body requires natural probiotics, enzymes, and other chemicals to maintain digestive health. Leaky gut dietary supplements work differently; some contain prebiotics, probiotics, and other components. Some of these gut supplements help your gut microbiome, and others are excellent for intestinal inflammation. However, it's essential to note that the different strains of probiotic organisms have unique roles. And the benefits of these strains are used to treat the gastrointestinal tract, curb digestive issues and improve gut health.
Since gut health is essential for a highly functional body, taking gut supplements will improve leaky gut syndrome. The following are some of the benefits of leaky gut supplements.
Leaky Gut Supplements Handle Digestive Disorders
Leaky gut supplements handle all digestive system problems, including bloating, diarrhea, and gas. Leaky gut supplements relieve you of these symptoms, and your gut microbiota improves when you include probiotics. The primary function of probiotics is to increase the number of healthy bacteria in your gut flora, which eliminates the bad bacteria that cause leaky gut syndrome. Perhaps, this is the most essential function of gut supplements.
Secondly, leaky gut supplements bolster the intestinal lining of your GI tract and help combat leaky gut. Gut supplements focus on the causes of your digestive issues, and as such, you're bound to feel relief when you start taking them.
Leaky Gut Supplements Improve Your Immune System
Several tissues, cells, and organs make up the immune system that protects your body from diseases and infections that will reduce your quality of life. A healthy immune system depends on a healthy GI tract, and since leaky gut syndrome affects your intestinal lining, your gut flora takes a significant beating. When it comes to this, your immune system weakens, and you become more vulnerable to diseases and infections.
Taking leaky gut supplements limits the inflammation in your GI tract, strengthens your intestinal lining, and stabilizes your gut flora. All these stop the leaky gut syndrome and enhance your immunity against it in the future.
Gut Supplements Help With Mood Swings and Stress Levels
Inflammation from a leaky gut may alter the production of testosterone and estrogen hormones. This alteration may lead to anxiety, mood swings, and increased stress levels. However, leaky gut supplements may help reduce these symptoms and balance your hormones.
There are other benefits of leaky gut supplements, but these are the necessary ones related to a functional gut. Inasmuch as leaky gut supplements have their advantages, there are also side effects associated with taking them. Let's look at these side effects.
Side Effects of Leaky Gut Supplements
Leaky gut dietary supplements do not have any known severe side effects, but the following have been identified amongst users.
- Diarrhea
- Constipation
- Bloating/gas
- Fatigue
- Headaches
Furthermore, leaky gut supplements contain several ingredients that make it difficult to determine which of them have lesser side effects. But with their effectiveness and benefits, they are generally considered to be safe.
- For instance, collagen strengthens the lining in the GI tract and is a component of almost all leaky gut supplements. Collagen makes up a large chunk of the human bones, joints, and connective tissues, making it widely used. Currently, collagen has no known side effects and is one of the best supplements.
- Prebiotics and probiotics are also common ingredients of leaky gut supplements. Presently, prebiotics has no known side effects, but probiotics might cause minor discomfort in your digestive tract. However, since having a leaky gut means you already have digestive issues, there's the probability that you might not notice any change in your digestive system.
Though leaky gut supplements do not have any severe side effects, you should pay attention to the ingredients of each leaky gut supplement and discuss them with your healthcare provider.
Although these supplements can help relieve you of a leaky gut, there are some healthy eating habits you can incorporate.
Healthy Diet Practices For Leaky Gut Syndrome
Dietary supplements have their health benefits when it comes to gut health, but there are other things you might want to try. One of them is creating a diet plan for your leaky gut. An improved immune system will do more to help you maintain a healthy gut. Besides, your body also needs vitamin D and other minerals to improve gut permeability. Sticking to the following food plan will enhance optimal functionality in addition to your dietary supplements.
Gluten-Free Foods? Skip.
Gluten is mainly obtained from grains and is also found in bread. You might not know, but gluten makes your bread extra chewy and the dough more elastic. Gluten contains two types of protein - gliadin, and glutenin - and people with food sensitivities to gluten often react to the presence of gliadin.
Similarly, eating gluten multiplies the zonulin in your body and can worsen celiac disease. Zonulin is a protein that causes inflammation and leaky gut syndrome. So, even if you don't react to gluten, eating gluten-free foods helps your leaky gut.
Enter, Apple Cider Vinegar!
What harm can a little apple cider vinegar in your coleslaw or salad do to you? No harm at all. Here's what it does instead.
Apple cider vinegar limits the growth of bad bacteria that leads to a leaky gut. It also helps your body increase its stomach acid, which goes a long way to deal with digestive issues and improve digestive health.
Bone Broth?
Yes, please!
Bone broth is made by boiling the bones of animals like beef, pork, chicken, fish, lamb, or turkey. You can also opt for connective tissues like the gizzards, feet, or hooves. The list goes on, but you may also be grimacing.
Bone broth is primarily used in sauces, soups, and gravies and is also becoming a health drink because of its health benefits. Bone broth contains amino acids, gelatin, minerals, and collagen supplements that strengthen your gut lining and improve your leaky gut syndrome.
That's not all.
Bone broth helps with constipation, weight loss, diarrhea, and food allergies. You can either make yours or buy the powdered bone broth supplements.
Eat Vegetables Rich in Soluble Fibres
You can never go wrong with having enough fibers in your diet; this is one key to having a solid intestinal barrier. Eating fiber-rich vegetables is a probiotic supplementation that supports your gut microbiome diversity. Soluble fibers are obtained from bananas, oats, and potatoes, and they enhance the function of the digestive tract.
Eating soluble fibers increases the volume of water in your gut, which helps the digestive system reduce inflammation and constipation.
However, ensure you take it slowly, as too many soluble fibers can cause bloating, gas and cramps because of their water content.
Artificial Sweeteners Are A No-No
Artificial sweeteners cause obesity, dementia, type 2 diabetes, and a weak gut lining. They also change the microbiome in your gut. If you must use sweeteners, please stick to honey or stevia.
Talking about sweeteners, you should also reduce your sugar intake because it also contributes to similar health issues as artificial sweeteners. Too much sugar promotes leaky gut syndrome and inflames the microbiome.
Lastly, sugar increases the growth of bad bacteria in the gut and multiples the yeast known as candida.
Less Alcohol, More Water
Undoubtedly, a glass of your favorite red wine goes hand in hand with that pasta you've got planned for dinner. But, please, ensure that it's just a glass. Or two. This is because too much alcohol is a surefire way to develop a leaky gut syndrome, and your gut bacteria can take a major blow. Replace alcohol with water, and drink as much as 8 to 10 glasses daily.
Goodbye, Processed Foods
Processed foods have saved the day more times than you can count, but it's about time you showed them the front door. These foods do not support colon health and contain additives that preserve their tastes and freshness, which are unhealthy for your microbiome. Food additives in processed foods lead to leaky gut syndrome, so it's better to avoid them entirely.
Fermented Foods
Yogurt, sauerkraut, and kimchi are fermented foods with probiotics that improve gut health. You must be careful when buying fermented foods because some contain too much sugar and do not have the number of live cultures (probiotics) you need.
Other Ways To Naturally Heal A Leaky Gut
Leaky gut syndrome has many causes, and although knowing about intestinal permeability is essential, you also need to observe healthy practices for healing leaky gut. There is no defined method, but one of the best ways to heal a leaky gut is to reduce gut inflammation. The following techniques can improve the intestinal barrier.
- Eating probiotic foods like yogurt will increase your healthy bacteria. So, take prebiotic supplementation to support your good bacteria.
- Opt for an anti-inflammatory diet
- Increase your water intake because water works excellently for your digestive health
- Take more vitamin D
- You should also ensure that you eat foods that contain zinc to protect your intestinal barrier.
- If you can, cook your fruits and vegetables rather than eating them raw.
- Stop smoking and limit your alcohol intake.
- Take short walks after eating.
- Reduce the stress you subject yourself to
- Incorporate exercises into your plans
Recommended Dosage for Leaky Gut Supplements
There is no particular dosage for leaky gut supplements because they have many components. But here are the recommended dosages for some of the ingredients in gut supplements.
Ten grams per serving is recommended if your leaky gut supplement contains collagen. If your gut supplements contain L-glutamine, 500mg to 1,500mg is recommended to repair a leaky gut. If you need a probiotic supplement, you should find a product with 10 billion colony-forming units.
Remember that the amount of CFUs is not a stringent quality of leaky gut supplements as you might think. Gut supplements with lesser colony-forming units can provide more active bacteria in your digestive tract; you only need to find the right one.
These gut supplements relieve you of the symptoms you might experience and work towards ensuring you have a healthier gut and gut lining. You don't need to take all the gut supplements because they repair leaky gut, but sticking to one would heal your leaky gut. However, you might want to consult with your doctor before you begin taking any of these leaky gut supplements.
Frequently Asked Questions
The following are answers to some questions you might have about leaky gut syndrome.
How Can I Treat a Leaky Gut?
In your journey to healing a leaky gut, note the following. Risk factors for poor gut health include unhealthy eating habits and lifestyles. A leaky gut supplement can go a long way in repairing a leaky gut, as well as eating healthy diets. Reduce your alcohol consumption and stress levels, and do your best to get enough rest at night.
These practices will keep the tight junctions from loosening and promote a healthy intestinal barrier.
What Ingredients Should I Look Out For In Leaky Gut Supplements?
For a healthy gut, a leaky gut supplement might contain diverse ingredients. But licorice root, marshmallow root, plantain leaf, vitamin D, digestive enzymes, chamomile, ginger, and calendula are essential ingredients for an effective leaky gut supplement.
- Collagen is a popular ingredient because it helps form the body's connective tissues, bones, and cells. Collagen also supports the mucosal lining of your digestive tract.
- Probiotics and probiotic supplementation eliminate the bad bacteria in your intestinal tract.
- Glucosamine destroys bad bacteria and supports good bacteria in your gut lining.
All of these ingredients strengthen the intestinal barrier and terminates digestive issues.
Conclusion
Managing your diet and practicing a healthy lifestyle helps restore your gut health, but sometimes, that's not enough. Incorporating leaky gut dietary supplements like the Drink Symbi Leaky Gut Blend into your diet plan will go a long way to support gut health. A healthy inflammatory response will occur when your leaky gut is healed and your balance returns to normal.
