You’ve probably heard the term “leaky gut”, but what does it mean? Simply put, Leaky gut, also known as increased intestinal permeability, occurs when the lining of the intestines becomes damaged or overly porous. This allows undigested food particles, toxins, and harmful bacteria to pass through the intestinal wall and enter the bloodstream, potentially causing inflammation and triggering immune responses. 

Maintaining a healthy gut is a cornerstone of overall well-being, yet many of us unknowingly engage in habits that disrupt this delicate system. Let’s dive into these issues and explore some solutions for avoiding these common gut health disruptors.

 

1. Consuming Allergic or Sensitive Foods

Eating foods you’re allergic or sensitive to is one of the most significant culprits of gut inflammation. Common allergens such as gluten or dairy often fly under the radar, leaving people unaware of their impact. You can identify sensitivities through an IgE food allergy test, which can be ordered through a doctor or self-initiated (if you are in California and need assistance in ordering a test, shoot me a message!).

If allergy testing is inconclusive or cost prohibitive, you can try an elimination diet, focusing on two of the most common irritants: gluten and dairy. Removing bread, pasta, and dairy products can alleviate symptoms of bloating, abdominal pain, and other digestive issues. After a period of elimination, reintroduce these foods gradually to assess your tolerance.

2. Overuse of Antibiotics

While antibiotics are sometimes necessary for infections, their overuse can severely disrupt the gut microbiome. These medications indiscriminately kill both harmful and beneficial bacteria, potentially causing long-term microbiome imbalances.

Consider taking probiotics during antibiotic treatments to protect the microbiome (This is my favorite probiotic). Probiotics should be consumed on an empty stomach, with antibiotics taken after meals to reduce the impact. Incorporating prebiotic foods like bananas, artichokes, and asparagus can further support bacterial diversity and recovery.

3. Excessive Sugar Intake

The average American consumes 17 teaspoons of added sugar daily, which fuels harmful bacteria and yeast in the gut. This imbalance, known as dysbiosis, can lead to cravings for more sugar, perpetuating a cycle of poor gut health.

To combat this, limit refined sugar intake to under 5 grams per day, focusing instead on naturally occurring sugars in fruits. Reducing sugar also helps control fungal overgrowth, such as candida, which thrives in high-sugar environments.

4. Artificial Sweeteners

Switching to sugar-free products often introduces artificial sweeteners like sorbitol, mannitol, and aspartame. These compounds can ferment in the gut, leading to bloating and digestive discomfort. They also disrupt the microbiome by feeding harmful bacteria.

Safer alternatives include stevia and monk fruit, though even these should be used sparingly. For natural sweetness, options like honey and maple syrup offer trace minerals and health benefits. Just know that they can still spike blood sugar levels, so moderation is key!

5. Constant Snacking

Frequent snacking interrupts the gut’s natural cleaning process. This system requires 4–5 hours between meals to clear out undigested food and bacteria from the small intestine. Continuous snacking can lead to bloating and conditions like small intestinal bacterial overgrowth (SIBO).

Consider meal spacing, with 4–5 hours between meals and at least 12 hours between dinner and breakfast. Intermittent fasting can further support gut health by activating autophagy, a natural cleaning process.

6. Excess Alcohol Consumption

Alcohol is bactericidal, meaning it kills bacteria—including beneficial gut bacteria. Excessive drinking not only disrupts the microbiome but also contributes to sugar overload, acid reflux, and impaired liver function.

To protect gut health, minimize alcohol intake and choose drinks with lower sugar content. Be mindful that some alcohols, such as beer and wine, contain grains or added sugars that can exacerbate gut inflammation.

7. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs, such as ibuprofen and naproxen, are commonly used for pain relief but can harm the gut lining. These medications reduce the production of protective stomach prostaglandins, leading to gastritis, ulcers, and leaky gut syndrome.

If NSAIDs are necessary, always take them with a substantial meal to mitigate their impact. Consider using topical NSAIDs, such as diclofenac gels, as a safer alternative for localized pain relief. 

If you want to try more natural methods of pain relief, try a compound containing curcumin such as this.There is new research emerging around SPM’s (specialized pro-resolving mediators), which are a targeted type of omega-3’s that help keep inflammation at bay.

8. Eating Too Quickly or While Stressed

Modern lifestyles often involve eating on the go or during stressful situations. This behavior hinders digestion by suppressing the vagus nerve, which activates the parasympathetic “rest and digest” system.

To improve digestion, slow down and eat mindfully in a calm environment. Avoid screens or multitasking during meals. Additionally, limiting water intake during meals can prevent the dilution of stomach acid, which is essential for breaking down food.

9. Lack of Dietary Diversity

Eating the same foods daily narrows the gut microbiome, reducing its ability to support overall health. For example, relying solely on green beans as a vegetable limits microbial diversity.

Expand your diet to include a variety of vegetables (think: “eat the rainbow” – incorporate a variety of colors into your diet). A diverse microbiome strengthens the gut’s resilience against dysbiosis and food intolerances.

10. Long-Term Use of Proton Pump Inhibitors (PPIs)

PPIs are commonly used to treat acid reflux, but long-term use can suppress stomach acid production, leading to microbiome imbalances and nutrient malabsorption. Deficiencies in calcium, magnesium, and iron are common among chronic PPI users, and research links prolonged use to osteoporosis and dementia.

For those looking to discontinue PPIs, consider  transitioning an H2 blocker like famotidine, then gradually incorporating natural remedies. Options include DGL (deglycyrrhizinated licorice), aloe vera juice, and slippery elm, which soothe acid reflux without harming the gut. Try this gut-mending blend for relief of reflux symptoms. 

Conclusion

Hippocrates was quoted as saying “all disease begins in the gut”. Poor gut health can lead to an array of health issues including autoimmune diseases, IBS, fibromyalgia, and even mental health issues. By addressing these ten damaging habits, you can support optimal gut health and overall well being. 

Disclaimer 

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.