Our gut health is very important to our overall health. Think of the intestine as a hollow tube that is the central connector between the two ends of the body.
What comes out of the mouth and out of the anus does not actually enter our body. For food to enter the body and reach the bloodstream, it must pass through the intestinal wall and actually cross the intestinal barrier.
What is the intestinal barrier?
The intestinal barrier is made up of cells lining the intestine, a layer of mucus, and a layer of the immune system. The intestinal barrier prevents non-food substances and various contaminants from penetrating the intestinal lumen into the bloodstream. Imagine the intestinal wall as a sieve (fine strainer) with very small holes that only allow small molecules to enter the bloodstream.
Damage to the intestinal barrier can cause large holes in the filter, allowing unwanted material to enter the bloodstream through the intestinal lumen.
This condition is known as a “leaky gut”. In leaky gut, substances that enter the bloodstream from the intestinal lumen stimulate the immune system, which sees these substances as foreign and triggers inflammatory processes in local or more distant organs.
What is Microbiome?
Our gut is home to over 100 trillion microorganisms known as the microbiome. A proper balance of gut bacteria is important for both gut health and overall health. A proper balance of gut bacteria plays an important role in the development of the immune system. An imbalance of gut bacteria can lead to inflammatory conditions in the gut and contribute to the development of various chronic diseases such as inflammatory bowel disease, diabetes, obesity and colon cancer.
For the gut to be healthy and functioning properly, two things must be present: an adequate intestinal barrier and an appropriate balance of gut bacteria.
What can damage the intestinal barrier?
1. gluten: Gluten is a protein found in wheat, barley and rye. Gluten can cause inflammation in people with celiac disease and damage to non-digestive intestinal phenomena such as rashes and anemia.
There are also many people who suffer from gluten sensitivity, which is not celiac disease, and may experience gastrointestinal or non-digestive symptoms after consuming gluten. In gluten-sensitive individuals, gluten causes the release of a protein called zonulin, which damages the intestinal immune system and causes leaky gut. If you suffer from celiac disease or non-celiac gluten sensitivity, you should avoid consuming gluten.
2. Industrial seed oil: Industrial seed oils are processed oils such as canola, corn, cottonseed, and soybean oils. These oils are rich in omega-6 fatty acids that promote inflammation. Ingestion of these oils has been found to be associated not only with an impairment of the intestinal bacterial balance, but also with inflammatory processes in the intestine.
3. Processed Carbohydrates: Processed carbohydrates are found in products such as flour and sugar. Unprocessed carbohydrates, on the other hand, are found in natural products such as sweet potatoes and fruits. Processed carbohydrates promote inflammatory processes and adversely affect the balance of gut bacteria. On the other hand, unprocessed carbohydrates promote gut health by nourishing the necessary gut bacteria.
Four. Artificial food additives: A 2022 study conducted at the Weizmann Institute showed that artificial sweeteners caused changes in the composition of gut bacteria and disruption of glucose tolerance. Another substance called maltodextrin, used to thicken foods and preserve processed foods, promotes the attachment of harmful bacteria to the intestinal wall.
Carrageenan, a substance extracted from algae and used to thicken and standardize foods, promotes relapses in inflammatory bowel disease. The substances polysorbate 80 and carbomethylcellulose are two of the most common thickeners in the processed food industry and both promote leaky gut. Titanium dioxide, a substance used for whitening and polishing, promotes an inflammatory process in the intestines. Avoiding all these substances is recommended to maintain a healthy gut.
Five. stress: Long-term psychological stress can damage the intestinal barrier, allowing unwanted bacteria and their products to enter the bloodstream, causing local or widespread inflammation.
6. Lack of physical activity, overtraining: Regular physical activity promotes the growth of beneficial bacteria in your gut. Among them are bacteria that produce short-chain fatty acids that contribute to intestinal health. In contrast, lack of physical activity was found to be associated with increased inflammatory processes in the gut. While regular exercise contributes to gut health, it’s important to note that excessive exercise can cause leaky gut and worsen the composition of your gut bacteria.
7. Sleeping disorder: We all have an internal clock that runs about 24 hours a day. Disturbances in sleep cause disturbances in the body clock. Gut bacteria also work according to a body clock, and disruption of the body clock leads to disruption of the normal balance of bacteria in the gut, promoting inflammatory processes.
It has been shown that even two consecutive nights of sleep deprivation can adversely affect the composition of gut bacteria. That’s why it’s so important to get a good night’s sleep so that your body clock works properly.
8. Treatment with antibiotics: Antibiotic use can adversely affect the gut microbiota. Antibiotics reduce the types and numbers of desirable intestinal bacteria and allow the growth of undesirable bacteria such as bacteria. Clostridium difficile It can cause diarrhea and serious illness. In addition, antibiotics can promote the development of treatment-resistant bacteria. For this reason, it is important not to take antibiotics without clear medical indications.
9. Antacid: Drugs used to treat hydrogen channel blocker-type heartburn (such as Controloc and omeprazole) reduce the production of acid in the stomach. When the stomach secretes enough acid, it prevents unwanted bacteria from entering the intestines. The use of drugs that block acid secretion can reduce stomach acidity and, as a result, allow unwanted bacteria to enter and thrive in the intestines, causing an inflammatory condition.
Ten. Hazardous substances in the environment: We are exposed to an increasing variety of chemicals in our environment. One of the consequences of this exposure may be damage to gut bacteria and inflammatory processes within the gut. Bisphenol A, a substance found in plastic utensils and receipts printed on thermal paper, can disrupt the balance of bacteria in your gut and cause inflammation.
Triclosan, a substance found in hand sanitizers and other hygiene products, also impairs the balance of intestinal bacteria and triggers inflammatory processes. Pesticides used in agriculture contain a substance called glyphosate, which damages gut bacteria and actually acts like an antibiotic in the gut.
What steps can be taken to improve gut health?
- Eat real, nutrient-rich foods and avoid processed foods. Let’s actively eat foods that contain a lot of dietary fiber that feeds intestinal bacteria.
- If you have sensitivities to certain foods, such as gluten, be sure to avoid them.
- Manage your stress better. Continued stress can harm your gut health, so it’s important to learn the right techniques to reduce stress, such as meditation and deep breathing.
- Exercise regularly, but avoid overtraining.
- Have good sleep habits and a regular sleep schedule.
Do not take antibiotics on your own and always consult your doctor. Limit your exposure to toxic substances in the environment. Politely refuse receipts, use glass or stainless steel utensils for meals, eat food that has not been sprayed with pesticides, and use detergents and cosmetics made from natural ingredients.
Dr. Dalit Daliman Medina is an expert in family medicine, integrative medicine and functional medicine.
