Heal the Gut.
© 2017, 2022 Integrative Nutrition, LLC
Heal the Gut.
A healthy gut extends far beyond the health of the digestive system – it supports
immunity, metabolism, and mood as well as other aspects of multidimensional health.
Gut health may be impacted by many factors, including eating patterns and lifestyle
choices. When these factors aren’t supportive of health, the gut may become
compromised, resulting in a wide range of issues and imbalances.
Read on to explore one gut health issue in particular – leaky gut – and learn helpful
strategies to support overall gut healing.
LEAKY GUT
Did you know that approximately 2,000 different strains of bacteria live inside or on
us? In fact, it’s estimated that bacterial cells outnumber our own human cells.1 These
bacteria serve a variety of functions, including breaking down food, metabolizing
drugs, supporting detoxification, helping the immune system mature, and regulating
it over time.
Still, not all bacteria in the gut are beneficial, and overpopulation of undesirable
strains of bacteria can take a major toll on our health.
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When potentially harmful bacteria outnumber the “good” bacteria, it’s called
dysbiosis. Over time, this can lead to “leaky gut,” or increased intestinal permeability,
when the integrity of the intestinal lining has become compromised and no longer
functions efficiently as a barrier. This can cause partially digested food and toxins to
leak through the intestinal lining into the bloodstream, leading to increased levels of
inflammation in the body. There are many signs and symptoms of leaky gut, ranging
from those that are more minor to autoimmune disease.
Some possible symptoms of leaky gut include:
• Anxiety • Frequent infections
• Brain fog • Nutrient deficiencies
• Digestive issues • Skin disorders
• Food sensitivities
If leaky gut is suspected, there are several lab testing options available, including
zonulin level testing, food intolerance testing, and stool testing.
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HOW TO SUPPORT GUT HEALING
While healing inflammation in the gut is a bio-individual process, there are several
strategies that may be helpful.
In functional medicine, a multistep process is frequently used to support gut health
and help heal a leaky gut. This approach is often referred to as the 5R Framework. 2,3
The 5R Framework
1| Remove: Remove potentially inflammatory or irritating foods. This may include, but
is not limited to, gluten, dairy, or sugar.
2| Replace: Replace any digestive supports that may be lacking. This may include
digestive enzymes or foods rich in prebiotics that feed beneficial bacteria, such
as dandelion root, garlic, oats, onions, or jicama.
3| Reinoculate: Add quality probiotics and/or probiotic-rich foods (such as yogurt,
certain aged cheeses, and fermented vegetables, like sauerkraut and kimchi) to
help populate the gut with good bacteria and support intestinal barrier function.
4| Repair: Consider supplements to soothe and repair the gut, like purified aloe
(not whole leaf), l-glutamine, omega-3 fatty acids, licorice root, collagen, or
marshmallow root.
5| Rebalance: Consider health holistically, which may include balancing primary
food and supporting all areas of multidimensional health. A significant part of this
process is emphasizing stress reduction.
Improving gut health helps support long-term health. Remember: If you’re experiencing
frequent symptoms of gastrointestinal discomfort or reactions, your body may be
trying to send you a message. You may want to experiment with removing potentially
inflammatory foods from your diet and working to support your gut health. Keep in
mind this won’t happen overnight and may require support from a skilled professional.
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FOOTNOTES
1| Sender, R., Fuchs, S., & Milo, R. (2016). Revised estimates for the number of
human and bacteria cells in the body. PloS Biol 14(8), e1002533. Retrieved from
ncbi.nlm.nih.gov/pubmed/27541692
2| The Institute for Functional Medicine. (n.d.). The 5R framework for gut health.
Retrieved from ifm.org/news-insights/5r-framework-gut-health
3| Camilleri, M. (2019). Leaky gut: Mechanisms, measurement and clinical
implications in humans. Gut 68(8), 1516–1526. Retrieved from dx.doi.org/10.1136
/gutjnl-2019-318427
