Leaky Gut: Your Chewing Technique May Be the Problem (and how to fix it)
WHAT CAUSES LEAKY GUT Syndrome?
Leaky Gut.
You have heard that term before, (you may have even been told you have it) but what does leaky gut syndrome even mean?!
When I first heard the term, I thought, 'is goo going to start oozing out my belly button?'
News flash: The answer is no.
Leaky gut is probably more common than you'd imagine. So if you have been told you have it, you are certainly not alone in that boat.
What is (arguably) most important to understand about leaky gut syndrome, is that it is often the beginning of many cyclical conditions, such as Small Intestinal Bacterial Overgrowth (SIBO), food allergies or sensitivities, seasonal allergies, dermatitis, adult acne, eczema, & candida (yeast) overgrowth. If unaddressed, many of these factors can often lead to autoimmune disease.
Keeping that in mind, if you've ever been told you have any of those conditions, leaky gut is likely to be at the root of it.
You can hack at the symptoms or condition all you want, but without addressing the root, you will end up back where you started.
What a waste!
LEAKY GUT Symptoms
To determine whether you might have leaky gut syndrome, look for symptoms, like:
bloating within 1-2 hours after eating
excess farting or belching
chronic heartburn
seasonal allergies
food sensitivities (these can manifest more subtly, like congestion, phlegmy cough, aches/stiffness, eczema, & chronic inflammation)
chronic constipation or diarrhea (or both!)
malnutrition (this is difficult to gauge without proper assessment)
excess hunger
The good news is, treating leaky gut syndrome is not difficult. It can often be resolved with some simple lifestyle changes and temporary supplementation. But before we get in to that, let's talk about what this all has to do with your CHEWING?
DIGESTION 101
To grasp the relationship between your chewing habits and leaky gut symptoms, you've got to have a basic understanding of digestion.
DIGESTION 101:
Brain: Touching food, smelling it, seeing it - these senses all tell the brain to prepare the body for digestion. So long as you are in a relaxed state, our brain will increase blood flow to digestive organs, and increase the production and release of digestive enzymes and hydrochloric acid (ie. stomach acid, or HCl).
Mouth: The first two enzymes needed for digestion are released in the mouth - salivary amylase (breaks down carbohydrates) and salivary lipase (breaks down fats). The components of your food also tell your body what other digestive juices will be needed. Think of your mouth as a second brain. While you chew, your body is working to produce enough enzymes and HCl to properly break down the types of food you consumed.
Stomach: More mechanical digestion occurs here, in addition to the release of HCl (stimulates pepsin to break down proteins, and disinfects food), this is also where more digestive enzymes are released and further the breakdown process.
Small Intestine: As food enters the SI, bile (emulsifies fats & carries toxins out of the body) and bicarbonate (neutralizes the now acidic food) are released. The SI is where a majority of nutrients are absorbed into the body. Cells that line finger-like protrusions called microvilli transport the nutrients through the SI wall and to the liver where they are filtered. A layer of mucous protects the microvilli from any acidity still left in the food, and provides protective immune response to any pathogens left over. The smooth muscles in the SI also contribute to mechanical digestion.
Large Intestine: Fats and some water are absorbed through the LI. This is also where your "microbiome" lives - bacteria that feed on indigestable foods and produce certain other nutrients, like vitamins A, K, & butyrate. Again, more mechanical digestion occurs here, too.
Colon: what is left after this process moves into the colon and eliminated.
Ok, now that we know how digestion is SUPPOSED to work , it will be easier for you to understand what leaky gut syndrome is. (if you're looking for a more in-depth explanation, download this free guide)
We’re getting closer - stay with me!
WHAT IS LEAKY GUT Syndrome?
LEAKY GUT
When healthfully intact, the mucous lining and microvilli in the small intestine act as a sort of filter for food particles that are too large to pass through. When the cells and tissue are healthy, they form what are called "tight junctions."
When the cells are unhealthy and the tissue is damaged, these junctions loosen up, creating larger openings. Larger, undigested food particles slip through these larger openings and into your bloodstream. This "leakage" causes a whole slew of problems, in the form of the symptoms I listed earlier in the post.
So, what the heck does that have to do with chewing??
I'm so glad you asked. Let me tell you!
WHEN WE DON’T CHEW PROPERLY:
Our body does not produce enough HCl. Remember, this is what is needed to disinfect foods, and stimulate protein breakdown.
The valve through which food passes from the stomach into the SI, requires that food be a certain acidity before it can enter the SI. If this acidity is not reached, the food just sits there, building pressure and causing tissue damage with what acidity there is (also a common cause of heartburn but that's for another post!)
As the pressure builds, the valve is opened by force. The acidity is not strong enough to stimulate bicarbonate release to neutralize what acid is present, so the acidic food, not disinfected, & not digested in the beginning stages, now passes into the SI.
The existing acidity causes damage to the mucous lining and microvilli.
The undigested foods and potential pathogens enter the bloodstream where our immune system reacts, causing systemic inflammation, and creating antibodies against the now "foreign" food particles (food sensitivities).
Bacteria and pathogens not properly disinfected by HCl will also enter the SI and the bloodstream (and as we know, bacteria multiply and feed on the nutrients intended for the rest of your body!)
HOW TO TREAT LEAKY GUT SYMPTOMS
Proper assessment is needed to understand the severity and sub-sequential consequences of leaky gut, to treat them effectively.
However, there are a few simple things you can begin doing right now that will still be helpful!
Sit down to eat: Multitasking while eating is a form of stress for our body. It stimulates our "fight or flight" response (yes, even scrolling Facebook can do this). Practice mindful eating by sitting down to eat, turning off all screens, and simply enjoying your meal.
CHEW!: I mean, that was the entire purpose of this post, right? As part of a mindful eating practice, take small bites and chew your food until it becomes liquid. Depending on the food you are eating, this could be 15-35 times. If you have the urge to 'wash down' your food, you have not chewed enough.
Avoid beverages with meals: Washing down your food will actually DILUTE your HCl and can contribute to all that dysfunction we discussed earlier.
Get your family involved: Want your kids to have healthy digestion, too? Think of how many of these poor eating habits we prooobably picked up from childhood. When you start involving them in the shopping, the cooking, the preparing, and then sitting down to a table in conversation together, you are promoting healthy eating habits. (And I bet your relationship will improve, too!). Avoid eating in the car, with TV's on, or phone-scrolling.
Supplementation: It is important to consult your healthcare provider before adding any supplementation to your routine. However, there are certain nutrients that are known to support healthy digestion and gut lining (which can be purchased here):
l-glutamine - supports healthy mucosal linings of the digestive tract
zinc - needed for HCl production
digestive enzymes/bitters - bitter foods support the release of enzymes and HCl.
vitamin B6 - supports HCl production and is needed for the healing of the mucosal lining.
vitamin A - supports healing of tissue lining
probiotics (strain types matter!) - supports proper elimination of waste, and eradication of excess "bad" bacteria
