My resolute effort to cover all four pillars of gut health and give you tools to assess and address (if you need to) continues, and we are now on PART 3 of my ‘Gut Health Assess & Learn’ mini-series, which includes:
Importance of the thin layer of tissue that lines the inside of our gutÂ
A short quiz (yes/no) to self assess signs and symptoms of potential imbalances
Fundamentals to have in place to nurture gut integrity and prevent damage
Why is gut integrity such an important aspect of health?
Very simply put: because it protects us from toxins and microorganisms that may be escaping from the gut into the bloodstream, it allows both nutrient digestion and absorption, and it facilitates the colonisation of friendly bacteria.
These are all rather fundamental functions of the gut lining in maintaining a healthy body.
But there is an even bigger reason for caring about the thin mucosal tissue that protects the insides of our gut: about 70-80% of our immune system is located within the gut wall. Weird eh?
Now, it is crucial to understand that the gut lining acts as an actual protective and filtering barrier between the environment and our body. It is natural for it to wear out and to be constantly replaced by new cells.
Problems arise when the damage is not repaired well or fast enough, and the spaces between cells in the lining (called tight junctions) become bigger than necessary to allow the normal passage of nutrients. In this case the protective function is diminished or even lost, leading to improperly heightened exposure and activation of the immune system (inflammation), as well as toxins, bacteria, or undigested food particles escaping into the bloodstream. Â
This scenario is what we generally know as ‘leaky gut syndrome’ (otherwise called intestinal barrier impairment), and this is why gut integrity is VERY important for optimal immune function.
What can be the consequences of leaky gut syndrome?
Leaky gut can cause local dysfunction, for example patches of inflammation in the mucosa, which can be associated with inflammatory conditions (e.g. Inflammatory Bowel Disease, IBD).Â
In some cases it can affect the body more widely, leading to systemic effects as seen in autoimmune conditions, allergies, nervous system disorders, and also major chronic disease, including diabetes, heart disease, and certain types of cancer (e.g. colorectal, liver).
HOW HEALTHY IS YOUR GUT BARRIER?
Here’s a little quiz for you (answer yes or no):
Wheat and gluten are regularly included in my diet
I have used NSAIDs and/or antibiotics many times in the past and/or present
I feel discomfort when eating certain foods (they could be different for different individuals), for example cereals, bread, pasta, dairy, eggs, etc.
I develop a reaction to some foods, such as a rash, headache, diarrhoea, palpitations (there may be more)
I may not be comfortable with high-fibre foods, e.g. wholegrains or whole nuts
I lost weight and/or struggle with maintaining weight
There is history in my family of Coeliac disease, IBD, gastritis, diverticulitis, ulcers, autoimmunity, liver disease
I have done a functional gut test with my health practitioner and any of the following was found: blood in stool, elevated calprotectin (marker for inflammation), elevated zonulin (marker for leaky gut), low butyrate (a protective metabolite from good bacteria), dysbiosis (imbalances in the microbiome).Â
If you have answered several 'yes', you might need to give your gut barrier some love or, as I prefer to put it, you could start feeling better by introducing some changes to support and nourish your gut lining.
How?
SIMPLE NUTRITION AND LIFESTYLE HACKS
TO SUPPORT YOUR GUT INTEGRITY
While acknowledging that we are all different and there may be a variety of reasons why we may be experiencing issues with gut integrity, there are many simple interventions that can improve the situation in most cases.
The focus here is on nutritional and lifestyle interventions, whereas I intentionally left out dietary supplements, which are very powerful healing tools but as such should be used under the guidance of a professional after assessment of your health history and individual needs.
Focus on these aspects:
I hope you found this helpful, and if you have questions leave a comment below.
Next month our gut health exploration continues, with PART 4: Gut Mobility, and the ways to support it.
If you would like to arrange an exploratory call to talk about your symptoms and how to naturally support your health, feel free to email me at silvia@silviagrisendi.com, or go ‘Contact’ on my website: www.silviagrisendi.comÂ
References
Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review. Di Vincenzo F. et al. Intern Emerg Med 19, 275–293 (2024)
Interplay Between Exercise and Gut Microbiome in the Context of Human Health and Performance. Clauss M, et al. Front Nutr. 8:305 (2021)
Is There an Exercise-Intensity Threshold Capable of Avoiding the Leaky Gut? Ribeiro FM et al. Front Nutr. 8;8:627289 (2021).
Recipe: Gut-Healing Vegetable Broth
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A recipe bursting with gut-supporting nutrients, this broth is very easy to make and can be enjoyed daily if you feel your gut needs a little healing boost!
Tip:Â drink it on an empty stomach (e.g. before a meal, or in between meals) for maximum benefit.Â
Ingredients:
Filtered water, 2500-2700 mlÂ
Extra-virgin olive oil, 1 tbspÂ
One red onion, quarteredÂ
One garlic bulb, smashed
One thumb-sized piece of ginger, roughly choppedÂ
One big handful of greens, e.g. kale or spinach
Mixed vegetables, approx. 300 grams, chopped (leeks, celery, carrot, red cabbage, cauliflower, etc.)
Fresh shiitake mushrooms, 100 grams, chopped
Ground turmeric, 1-2 tbsp (or less, if you prefer a milder taste)
Miso paste, 1 tbspÂ
Fresh parsley, a small bunch (or other herb of your choice)
Preparation:
Add everything to a large pot. Bring to a boil then simmer, with the lid on, for about an hour.
Once everything has been cooked down, strain the liquid into a large bowl.
Serve immediately with some fresh herbs, for decoration or cool for later. It also freezes well.
Enjoy!
Thank you for reading.
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