THE FIVE FACTORS OF GUT HEALTH
L- GLUTAMINE HEALS LEAKY GUT
L-glutamine is one of the best supplements for leaky gut. Synthesized by the body from glutamic acid or glutamate, L-glutamine is a fuel source for the cells in the small intestine. L-glutamine also helps moderate the body’s IgA immune response, an antibody associated with food sensitivities and allergies. A study of twenty postoperative patients in the Lancet found that supplementing with L-glutamine helped maintain the health and length of
intestinal villi as well as preserve the mucosal lining and prevent further worsening of leaky gut.10
If the body is unable to produce enough, it needs to get it directly from your diet. While L-glutamine can be found in animal proteins such as meats and dairy, beans, raw spinach, parsley, and red cabbage, it is known as a conditionally essential amino acid, because it is used by the body in large amounts. That’s why L-glutamine supplements are so critical for people with leaky gut. If you are looking to improve digestive health and heal leaky gut I recommend you take 5 grams of glutamine powder twice daily with meals.
Gluten, a protein found in wheat, rye, spelt, and barley, is derived from the Latin word for “glue,” which makes sense because this sticky, gooey protein acts like an adhesive to hold foods together. Gluten in a flour-and-water mixture gives dough its elastic qualities and allows bread to rise during the baking process. Yet we lack the specific enzymes to fully break down and absorb gluten. Large blocks of undigested protein find their way into the small intestine, where they slow the absorption of other valuable nutrients. Our immune systems view gluten as foreign bacteria and react en masse, causing collateral damage to the intestinal wall in the process, creating the perfect conditions for zonulin to unlock the wall’s tight junctions. As you learned earlier, those gluten molecules sail right through the intestine, priming us for a variety of diseases and digestive troubles.
Phytic acid is considered an “antinutrient”—a naturally occurring substance found in plant foods that blocks the absorption or proper functioning of other nutrients in the body. This mineral binder prevents our bodies from absorbing key bone-building nutrients such as calcium, magnesium, iron, copper, and zinc, which creates nutrient deficiencies and reduces the digestibility of starches, proteins, and fats. It can be found on the bran of all grains as well as the outer coating of seeds and nuts, and is an enzyme inhibitor. When grains are unsprouted and unfermented, the phytic acid can irritate the intestines and cause leaky gut.
Grains also contain amylopectin, which has been called a “super
carbohydrate” for its ability to increase blood sugar faster than other carbohydrates. (In this case, “super” is not a good thing.) The molecular structure of amylopectin causes this starch to be more easily digested than other complex sugars, which raises blood sugar levels faster than you can say, “Sure, I’ll have a sandwich.”
In a study from the American Journal of Clinical Nutrition, participants were given a diet that was 70 percent amylopectin or 70 percent amylose, a different but healthier “resistant” starch that isn’t as quickly digested as amylopectin.
Because it takes longer to break down, amylose is fermented by bacteria in the large intestine similar to how some types of fiber are broken down—a process that limits spikes in blood sugar levels, lowers cholesterol, and feeds the beneficial bacteria in the colon.12 Foods rich in amylose tend to have a low glycemic index: fruits, vegetables, salads, and organic whole-grain products. In contrast, foods with amylopectin have a high glycemic index: white breads, starchy potatoes, and sugary desserts. The study found that those on the amylopectin diet had high glucose and insulin responses after a meal, which led to fat storage on the body, specifically in the abdominal area, otherwise known as belly fat. Stick with the amylose!
A lot of people have a hard time giving up breads and baked goods, but the good news is, you don’t have to abstain from these treats forever just because you’re eliminating gluten from your diet. The key is to find a replacement for wheat flour. (Take note: I’m not saying it’s a good idea to just eat gluten-free doughnuts. Sugary junk food is sugary junk food, gluten or no gluten!) Two flours that I like and recommend to my patients are coconut and almond flour.
DIGESTIVE ENZYMES HELP SOOTHE TROUBLED GUTS The phrase “you are what you eat” is a fallacy. As I always tell my patients,
“you are what you digest.” And digestive enzymes are key to both better digestion and nutrient absorption.
If you have any type of digestive disease, such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea, or constipation, then digestive enzymes can help. Digestive enzymes can take stress off the
stomach, pancreas, liver, gallbladder, and small intestine by helping break down difficult-to-digest proteins, starches, and fats. A study at the University of Salerno, Italy, found that digestive enzymes significantly improved bloating, flatulence, and abdominal pain in patients with IBS.13
Taking one or two capsules at the beginning of each meal can ensure that foods are fully digested, decreasing the chance that partially digested food particles and proteins are damaging your gut wall or worse—sneaking through your tight junctions and into your bloodstream.14
Most people will do great with either of these flours, but for those with severe leaky gut, coconut flour is the best. I love the texture of coconut flour, which you can find in any natural grocery store. We enjoy making coconut flour blueberry muffins, coconut flour crepes, coconut flour chocolate chip cookies . . . you name it, you can make it with coconut flour.
Coconut flour is high in fiber, protein, and healthy fats. I also like that coconut flour scores low on the glycemic index and has more fiber and fewer carbohydrates than wheat flour. Made from ground and dried coconut meat, coconut flour isn’t like the household “flour” you grew up with, but it sure is healthier. A study in the Journal of Medicinal Food showed that coconut flour’s high nutrient density can help lower bad LDL cholesterol levels in those with raised cholesterol levels.15
If the texture of coconut flour isn’t to your liking, you can try almond flour.
Sometimes I’ll use a combination of the two. Almond flour is high in protein, fiber, and minerals and is best sprouted. Even though almond flour is healthy, I don’t recommend consuming more than a quarter cup total in a sitting because almond flour can be hard to digest in large amounts. What both coconut flour and almond flour offer is great versatility in recipes with the bonus of healthy nutrients and filling fats.