Nutrition

Is there really such a thing as "leaky gut"?

The Truth About Leaky Gut: Unraveling the Mystery

Is there such thing as a leaky gut? Yes. But probably not in the way that you've been reading about it online. So all guts leak to some extent that leakiness actually has a name. It's called intestinal permeability, and that's this idea that the gut allows things to come in and out on Purpose By Design. Fluids sodium electrolytes, small little dissolved types of sugars. Those are supposed to be able to flow in and out of the gut to Allow for fluid balance and electrolyte balance. That's a really important function of the gut, but the degree to which, your intestines become permeable. Means that when the gut leakiness or permeability becomes more than larger particles, may be able to make it from the inner tube of the gut into sort of some of the deeper layers of the gut tissue and in those deeper layers, we have immune cells kind of standing there mobilized like an immune Army ready to jump into action. Action in case something kind of slips in that isn't supposed to. And that's where we can kind of get into trouble with intestinal permeability because if, you know, little particles of bacteria or partly digested food, proteins can kind of get into contact with those immune cells, it can trigger an immune reaction and it's actually believe that excess. Permeability of the gut is sort of a prerequisite for certain types of autoimmune diseases to to In like Crohn's disease or celiac disease, or even others, and it's sort of this perfect storm that involves excessive intestinal permeability as a trigger for certain autoimmune diseases. That's a really different thing than what, you're probably reading about online as leaky gut syndrome because truly intestinal permeability is not something you can experience with symptoms. It's not something you would feel, it doesn't cause, you know, food, intolerances or brain fog or bloating or constipation. It's something that you would not be aware is going on and it's something that's actually really, really hard to measure. And we don't actually have really well validated measurements for it. It's something that's really only being measured and research settings right now. So bottom line is all guts leak, some guts. If they leak a little bit, too much can get you into trouble with autoimmune disease, but there's no such thing as leaky gut syndrome.

Gut leakiness (intestinal permeability) is a real phenomenon which can lead to autoimmune diseases, but it is not the same as "leaky gut syndrome," which is a term often used online to describe a variety of symptoms that have no scientific basis.

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Yes, there is such a thing as a leaky gut, but it may not align with what you've read online. The term leaky gut refers to intestinal permeability, which is the natural process of allowing certain substances to pass in and out of the gut. This includes fluids, electrolytes, and small dissolved sugars, which help maintain fluid and electrolyte balance.

However, when the degree of intestinal permeability exceeds normal levels, larger particles may pass from the inner tube of the gut into deeper layers of gut tissue. In these deeper layers, immune cells are present and ready to respond to any foreign substances that enter. If particles like bacteria or partially digested food proteins come into contact with these immune cells, it can trigger an immune reaction. Excessive intestinal permeability is believed to be a contributing factor to certain autoimmune diseases like Crohn's disease or celiac disease.

It's important to note that intestinal permeability does not cause symptoms like food intolerances, brain fog, bloating, or constipation. It is not something that can be felt or experienced. Additionally, measuring intestinal permeability is challenging, and there are no well-validated methods for doing so outside of research settings.

In summary, all guts have some level of permeability, but excessive permeability can be problematic for autoimmune diseases. However, the concept of leaky gut syndrome as commonly portrayed online is not supported by scientific evidence.

How do you choose the right probiotic for optimal health?

Choosing the right probiotic for optimal health: Expert insights

So the question is, how do you choose the right probiotic for Optimal Health? Well the answer is, there's no right probiotic for Optimal Health. There's only the right probiotic for a specific job. So probiotics are specific strains of live microorganisms that have a demonstrated benefit in human health and so for something to be called a probiotic, it actually has to have some research to support its benefits. And when we do research into probiotics, we're not looking at Just Optimal Health and just like, overall being healthy. Researchers are looking at very specific outcomes, a probiotic, that might reduce travelers diarrhea a probiotic, that might help with abdominal pain. A probiotic that might help with constipation a probiotic. That might help with antibiotic Associated diarrhea. So the way to figure out, if you have a specific problem, whether there is a specific probiotic that has evidence to support its efficacy for your particular problem is to go. Go to a website or download an app called the u.s. probiotic guide, which is u.s. probiotic guide.com. And then they also have an app and it is a constantly updated synthesis of all of the available evidence linking specific species and streams of probiotic of probiotics to their various benefits and kind of can show whether there is a product that does what you were looking to do. If you're just looking for kind of just To be healthy or for overall gut health. You're probably not going to find that in a probiotic product. There's really no great evidence to support sort of daily use of any probiotic for just overall, good gut health. Because most probiotics don't really colonize the gut. They kind of do a job on their way out but they don't hang around and colonize the gut. So hopefully the u.s. probiotic guide will give you some good evidence based guidance as to a probiotic to choose for whatever it is you're looking for help with hope. That helps.

To choose the right probiotic for optimal health, use the U.S. Probiotic Guide (USProbioticGuide.com) which is a constantly updated synthesis of all available evidence linking specific species and strains of probiotics to their various benefits. The guide can help you determine if there is a product that does what you are looking for. However, most probiotics don’t colonize the gut, so daily use of any probiotic for overall good gut health may not be supported by evidence.

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Choosing the right probiotic for optimal health is not a straightforward task. There is no single probiotic that is universally beneficial for overall health. Probiotics are specific strains of live microorganisms that have demonstrated benefits in human health. When researching probiotics, scientists focus on specific outcomes such as reducing travelers' diarrhea, alleviating abdominal pain, aiding with constipation, or managing antibiotic-associated diarrhea.

To determine if there is a probiotic that addresses your specific health concern, you can visit the website or download the app called the U.S. Probiotic Guide (usprobioticguide.com). This resource provides an updated synthesis of the available evidence linking specific probiotic strains to their respective benefits. It can help you identify if there is a product that aligns with your desired outcome.

If you are seeking probiotics for general gut health or overall well-being, it's important to note that most probiotics do not colonize the gut. They perform their function and pass through the system without establishing a long-term presence. Therefore, there is limited evidence supporting the daily use of probiotics for general gut health.

By consulting the U.S. Probiotic Guide, you can make an evidence-based decision on selecting a probiotic that addresses your specific health needs.

If grass is non-toxic and digestible, why is it not suited for the human digestive system?

Dissecting Grass: Non-Toxic, but Indigestible for Humans

So this is a fun question. If grass is non-toxic and digestible, why is it not suited for the human digestive system? Well, so the issue is actually your question isn't quite right. Grass is actually not digestible and that's why it's not really suited for the human digestive system. So it's true that grass is non-toxic and it's also true that if you ate it, nothing bad would happen to you. You're not going to poison yourself. But grass is indigestible. Plant material like fiber and all fiber is not die. Possible. And in fact, the human diet does include a fair amount of grasses of cereal grasses and so things like oats, and barley and wheat are actually serial grasses, but we typically don't eat the grass part, we eat the grain part because it actually has some digestible nutrition. Some people actually do eat wheat grass. They kind of use it as a vitamin supplement but they typically juice it to get the vitamins out of it and they leave the actual fibrous grassy part because if you eat enough of that, it's not going to feel good. Great. You're going to kind of load up on all this and adjustable fiber, and it might just kind of give you stomach aches, or crammed, penis, or diarrhea. So just like all fibers grass is not digestible which has why we can't really extract any nutrition from it. And it's not really an integral part of the human diet, hope that helps

Grass is non-toxic, but it is not digestible, meaning that humans cannot extract any nutrition from it. Eating too much grass can lead to stomach aches, cramping and diarrhea, so it is not suitable for the human digestive system.

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The question asks why grass is not suited for the human digestive system if it is non-toxic and digestible. However, the premise of the question is not accurate. Grass is actually not digestible, which is why it is not well-suited for the human digestive system.

While grass is non-toxic and consuming it won't cause harm, it is indigestible. Plant material like fiber, including grass, is not easily digested by humans. Although the human diet does include certain grasses like cereal grasses (e.g., oats, barley, wheat), we typically consume the grain part rather than the grass itself because the grain contains digestible nutrition.

Some individuals may consume wheatgrass as a vitamin supplement, but they usually juice it to extract the vitamins while leaving behind the fibrous grassy part. Eating a significant amount of grass can lead to discomfort, such as stomachaches, cramps, or diarrhea, due to the indigestible fiber content.

In summary, grass, like all fiber, is not digestible, which means we cannot extract significant nutrition from it. Therefore, it is not a substantial part of the human diet.

How do you recommend combatting constipation that is a result of medications?

Combat Constipation from Medications: Diet and Osmotic Laxatives the Key

So the question is, how do you recommend combating constipation? That's the result of medications so medications that contribute to constipation or usually kind of slowing down transit in the gut. So I typically recommend a one-two punch in terms of combating that which is both dietary as well as sort of a really gentle safe over-the-counter form of laxatives called osmotic. Laxatives that work by drawing water into the bowel, and kind of that extra fluid creates a little bit of pressure and Stir in the ballot kind of keeps things moving along and so things just don't sit around for so long and so magnesium is an over-the-counter nutrient that is sold in most drug stores and when you take it at doses of over 350 mg, it has a gentle osmotic laxative effect that safe for anyone who doesn't have kidney disease. And so usually somewhere between 400 and 600, mg is a great starting place and you can go up to about 1000 1200 as needed a little at a time. If you go too much. But you could even get some diarrhea and that's a really gentle way to combat, medication induced constipation. And then, of course, there's diet, making sure that you're eating enough fiber fruits, vegetables, beans, whole grains specifically. I'll have people do two kiwis per day which has some evidence to support its help with constipation and also ground flaxseed. I'll have people add that to like oatmeal or yogurts tablespoon or two per day of ground flaxseed, can be helpful and then dried Roots and certain fruit juices that are rich in sorbitol. Whether it's prune juice or pear, pear nectar or cherry juice or peach nectar things that have sorbitol. And them can also just, again, have a gentle osmotic laxative effect. And so some combination of fiber, kind of constipation superfoods and an osmotic laxative is a really helpful combination to combat the effects from a certain medications that can be constipating. So I hope that helps Soooo.

To combat constipation due to medications, I recommend a combination of dietary changes, such as eating more fiber, kiwi and ground flaxseed, and drinking fruit juices that are rich in sorbitol, such as prune juice, pear nectar, cherry juice, and peach nectar. Additionally, an osmotic laxative such as magnesium is an over-the-counter nutrient that can be taken at doses between 400-1200 mg to help combat constipation.

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To combat constipation resulting from medications, I recommend a two-pronged approach: dietary changes and the use of gentle, over-the-counter laxatives called osmotic laxatives.

Medications that contribute to constipation often slow down gut transit. For relief, I suggest using osmotic laxatives, which draw water into the bowel, creating pressure and promoting movement. Magnesium is an over-the-counter nutrient that acts as a safe osmotic laxative. Doses of over 350 mg are effective, with a starting range of 400-600 mg. You can gradually increase the dose up to 1000-1200 mg if needed, but be cautious not to exceed the recommended amount to avoid diarrhea.

In addition to laxatives, dietary adjustments are important. Ensure you're consuming enough fiber from fruits, vegetables, beans, and whole grains. Two kiwis per day and a tablespoon or two of ground flaxseed added to oatmeal or yogurt can be beneficial. Dried fruits and certain fruit juices rich in sorbitol, such as prune juice, pear nectar, cherry juice, or peach nectar, can also have a gentle osmotic laxative effect.

Combining fiber-rich foods, constipation superfoods, and osmotic laxatives creates an effective strategy to combat medication-induced constipation. Remember to consult with a healthcare professional for personalized advice.

What is FODMAP and is it good for everyone?

Exploring FODMAP: Is It Good for Everyone?

So, what is a low FODMAP diet and is it good for everyone? So, FODMAP is an acronym and it stands for F for fermentable, O for oligosaccharides, D for disaccharides, M for monosaccharides, and P for polyols. And what this all means is these are types of sugars or carbohydrates that are really fermentable by the bacteria in our gut. And so, a diet could be high FODMAP, have a lot of these sugars and carbs, or it could be low FODMAP and be really limited in these types of sugars and carbs. So, a low FODMAP diet was developed by researchers in Australia to help people manage symptoms of irritable bowel syndrome, or IBS, specifically symptoms of diarrhea, gas, and or bloating, or pain related to gas. Because what this diet does is by removing these types of sugars and carbohydrates from the diet, it reduces the amount of gas that's going to be produced in the bowel and it also reduces the likelihood that someone will experience diarrhea from poorly absorbed types of sugars and carbohydrates. And so, a low FODMAP diet is really for symptom management. It's not a healthy diet, it's not an unhealthy diet, it's a symptom management tool. If you don't have IBS symptoms, it's not necessarily healthy to cut out FODMAPs from your diet because it means that you're cutting out a lot of really nutrient-rich, objectively healthy foods, especially foods that feed your gut microbiome. Don't forget that when a food is fermentable, what that really means is it's fermented by the bacteria in the gut microbiome and it feeds them and nourishes them. So a lot of the foods that are excluded on a low FODMAP diet are actually objectively healthy and so if you don't need to avoid these foods in order to feel good and get about your day, then it's probably not a healthy thing to eliminate because a low FODMAP diet is not inherently more healthy than a higher FODMAP diet. Hope that helps.

A low FODMAP diet is a diet that limits certain types of sugars and carbohydrates, which can help reduce symptoms of IBS such as gas, bloating, and diarrhea. However, it's not necessarily a healthy diet for everyone, as it excludes many nutrient-rich and objectively healthy foods.

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A low FODMAP diet is designed to manage symptoms of irritable bowel syndrome (IBS), specifically diarrhea, gas, bloating, and pain related to gas. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of sugars and carbohydrates that can be fermented by the bacteria in our gut. By restricting these sugars and carbs in the diet, a low FODMAP approach reduces gas production in the bowel and helps prevent diarrhea from poorly absorbed sugars and carbohydrates. However, it's important to note that a low FODMAP diet is not a healthy or unhealthy diet per se—it is primarily a tool for symptom management. If you don't have IBS symptoms, it may not be beneficial or necessary to eliminate FODMAPs from your diet. Many excluded foods are actually nutrient-rich and contribute to a healthy gut microbiome since they serve as nourishment for the gut bacteria. Cutting out these foods unnecessarily could potentially deprive your body of important nutrients. Thus, a low FODMAP diet is not inherently healthier than a higher FODMAP one unless you have specific symptoms to manage.

What can someone do if they're uncomfortably bloated but can't pass gas?

Uncomfortably bloated? Try these gas-relief hacks!

What can someone do if they're uncomfortably bloated but can't pass gas? Kind of depends what kind of gas you think you need to pass. If you feel that burping would give you some relief, you can try drinking some seltzer or other really carbonated beverages because those can induce belching. Medically, you can also buy something called like Alka-Seltzer, which also helps you belch and that can relieve some of the uncomfortable gas. Something called some methicone, which is marketed as GasX or Faze-Ime, will help if the gas is trapped in your stomach and that will kind of help break up really big gas bubbles into smaller gas bubbles that will be less uncomfortable. If the gas feels more lower intestinal and you're having a hard time passing it, you can try doing various types of yoga poses like the happy baby or you know like child's pose or all sorts of poses where you're kind of bending your knees into your belly and you're kind of twisting and stretching around the abdomen. Sometimes that can help you release some gas. You can also try diaphragmatic breathing, which can sometimes relax the GI tract and allow you to pass gas. But if you chronically are just unable to pass gas out of the bottom, there may also be an issue with your pelvic floor muscles being too tight. And so you may actually want to talk to your GI doctor about whether you know, some pelvic floor function testing would be appropriate because if you actually are unable to pass gas, you're gonna chronically be really uncomfortable and that condition is actually treatable. Hope these ideas help.

Some potential ways to relieve uncomfortable bloating include drinking seltzer or taking simethicone, doing yoga poses, or diaphragmatic breathing. If these methods are not effective, it may be worth talking to a doctor about pelvic floor function testing.

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If you're uncomfortably bloated but can't pass gas, there are a few things you can try depending on the type of gas you're experiencing. 

If you feel that burping would provide relief, you can try drinking carbonated beverages like seltzer to induce belching. Medications like Alka-Seltzer can also help with belching and alleviate discomfort.

If the gas is trapped in your stomach, products containing simethicone (such as GasX or Faze-Ime) can help break up large gas bubbles into smaller ones, making them less uncomfortable.

For lower intestinal gas that you're having difficulty passing, certain yoga poses like happy baby or child's pose, which involve bending the knees into the belly and twisting and stretching the abdomen, may help release gas. Diaphragmatic breathing can also relax the gastrointestinal tract and aid in passing gas.

However, if you consistently struggle to pass gas, there may be an issue with your pelvic floor muscles being too tight. In such cases, it's advisable to consult a GI doctor who can assess if pelvic floor function testing is necessary. Chronic inability to pass gas can be treated, so it's important to seek appropriate medical advice.

These suggestions may provide some relief, but it's always best to consult a healthcare professional for personalized guidance.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

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Tamara Freuman, MS, RD, CDN answers your Nutrition questions. See all the advice Tamara Freuman, MS, RD, CDN has and get answers to your own Nutrition questions.

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Tamara Duker Freuman is a New York-based dietitian who specializes in the dietary management of digestive and metabolic diseases. Affectionately known as the "Bloated Belly Whisperer," she has authored two books - one on gas, bloating, diarrhea, and constipation, and the other on bowel irregularity - as well as hundreds of articles for U.S. News & World Report. Tamara provides practical nutrition advice, helping patients find the healthiest diet they can comfortably tolerate and enjoy while resisting dogmatic, one-size-fits-all eating philosophies. She holds a master's degree in clinical nutrition from New York University and completed her training at Mount Sinai Medical Center in New York.