You are what you absorb

In the first part of this article, we first took a look at the function of the digestive system before discussing digestive problems in general and a pathologically permeable intestinal wall and its causes. In this second part of this article, I will show you how to determine if you are suffering from a pathologically permeable intestinal wall and give you strategies to help you avoid this problem and improve your digestion. Finally, a sample diet plan will show you how to put all these strategies into practice.

How do you know if you have a permeable bowel wall?

You may experience symptoms such as diarrhea, chronic joint pain, fever, bloating, constipation, a bloated feeling, mood swings, anxiety, fatigue and upset stomach, to name a few.

Testing for a permeable bowel wall

If you think you may be suffering from a pathologically permeable bowel wall, you can have your doctor perform a test that involves drinking a mannitol-lactulose solution and collecting Úrin over the next six hours. Your doctor will send this sample to a laboratory where the levels of mannitol and lactulose in your urine will be used to determine whether you have a pathologically permeable bowel wall.

The results of the test are interpreted as follows:

• High mannitol levels and low lactulose levels mean that you are healthy - no pathologically permeable intestinal wall (mannitol is easily absorbed by the body, lactulose is not)
• High mannitol levels and high lactulose levels mean that you have an intestinal wall that is permeable to a certain degree.
• Low mannitol levels and low lactulose levels mean that you have an absorption problem.
• Low mannitol levels and high lactulose levels are also bad. Usually, people suffering from ulcerative colitis or Crohn's disease have these results.

Strategies to avoid a permeable gut wall and improve digestion

This is where it gets interesting and is probably the reason you are reading this article.

Here are eight things you can do to eliminate the digestive issues you may be suffering from and start absorbing your food better!

Supplement with probiotics

You may need to replenish your gut flora if you are suffering from digestive problems. The bacteria that live in your gut weigh almost two kilos! Not all bacteria are good (e.g. salmonella), but there are many 'friendly' gut bacteria and we refer to these probiotics as gut flora.

A wide range of bacterial strains is best when you buy a probiotic supplement, making sure that these two are the core components of the formula:

Lactobacilli

You may have heard of Lactobacillus acidophilus or L-acidophilus. These bacteria live in the small intestine and supplementing with these bacteria is an excellent way to prevent excessive growth of bad bacteria such as E. coli, salmonella and yeast. Lactobacilli also aid the digestion of dairy products and the breakdown of casein and gluten. In addition, they improve nutrient absorption and make the intestinal environment more acidic by fermenting lactose. A low pH value is a hostile environment for pathogens and yeast. Such intestinal flora can also generate B vitamins and even vitamin K.

Bifidobacteria

Bifidobacteria, which are primarily found in the large intestine, prevent bad bacteria from colonizing the intestine by settling in the intestinal mucosa and displacing bad bacteria and yeasts, thereby protecting the intestinal mucosa.

They also produce acids that maintain a proper pH balance in the gut and kill microbes that can cause disease. This is a very important supplement for those taking antibiotics and other medications we've talked about before, as it mitigates the side effect of killing beneficial bacteria.

These bacteria also help to regulate peristalsis - the process that moves food through the digestive tract. At this point it should be mentioned again that food left in the gut for too long can cause problems. Last but not least, these bacteria can even produce B vitamins.

When supplementing with probiotics, look specifically for Lactobacillus acidophilus and Bifidobacteria bifidum. The best products are stored refrigerated. Be suspicious of supplements sold over the internet that claim they don't need to be refrigerated. There are some strains of bacteria that do not need to be refrigerated, but this is not true for the more potent strains.

Supplement with prebiotics

The difference between prebiotics and probiotics is as follows:

• Prebiotics are nutrients for good bacteria, while probiotics are the actual good bacteria.
• Prebiotics are non-digestible nutrients that your good bacteria can use as an energy source. They stimulate the growth of good bacteria such as the aforementioned bifidobacteria and lactobacilli. The two most common probiotics are inulin and FOS (fructooligosaccharides). Prebiotics usually pass through the digestive system intact and work their magic in the gut.

As for food sources of prebiotics, Jerusalem artichokes, bananas, organic honey, garlic, onions, leeks and chicory are good choices. Make sure you include some of these foods in your diet.

Use antioxidants and glutamine to repair the damage

Certain nutrients can minimize the damage that free radicals do to your gut. Once you start to suffer damage to the gut, free radicals can get out of control. Here's what I would recommend to get this under control:

• Glutamine: This nutrient directly repairs your gut lining. It is the perfect food for the cells of your small intestine. Glutamine should therefore be at the top of the list of things to help heal and maintain the integrity of your gut lining. Try five grams twice a day.
• NAC, or N-Acetyl Cysteine: NAC is a powerful antioxidant and also supports immune system function. NAC, along with glutamine and glycine, is a precursor to glutathione and an important antioxidant that protects cells from oxidative stress. This will help to minimize the damage that occurs in the intestinal tract while promoting immune system function. Take two grams daily.
• ALA, or Alpha Lipoic Acid: ALA is another exceptional supplement for reducing free radical activity. This supplement can also support the liver and even help maintain stable blood sugar levels. ALA recycles antioxidants in your body, which can help prevent intestinal infections. I use 300 mg three times a day between meals for antioxidant purposes (half this dose in the R form).

If you look at scientific research on the subject, you'll see that a bacterium called Helicobacter pylori is the main culprit for gastritis, stomach ulcers and stomach cancer. Antioxidants can help protect you from this bacterium.

Consume foods that promote gut flora

Fermented foods are my main weapon in this fight. Fermented foods contain higher levels of probiotics, aid digestion and are supercharged with digestive enzymes.

My top three are:

1. Kimchi: an Asian fermented cabbage product that is one of the cornerstones of my diet
2. Sauerkraut: Sauerkraut (not heated, as heating kills the good bacteria it contains) can be used to treat stomach ulcers and digestive issues.
3. Yogurt/kefir/cottage cheese: The digestive properties of these dairy products are well documented.

Make high-fiber carbohydrates a cornerstone of your diet

High-fiber fruits and vegetables protect your gut and reduce the likelihood of developing digestive tract diseases. Remember that eating good sources of fiber can give you bloating until your gut flora has adapted and that's what we want (an adaptation of the gut flora, not the bloating).

Increase the amount of fiber slowly. Shocking your body by going from low fiber to high fiber overnight is a bad idea. Start with some fruit and vegetables at every meal. Don't neglect vegetables by eating only fruit, as excessive consumption of fruit can also lead to indigestion.

Although there is soluble and insoluble fiber, it is sufficient to focus on the total amount of fiber, as most fiber-rich foods contain a good mix of both types of fiber. Also, try to eat fruit and vegetables that are in season, as these are likely to have the highest amount of nutrients and enzyme activity.

Cut out all the junk

Minimize your consumption of refined carbohydrates, trans fats and alcohol. Remember that sugar, man-made fats and highly processed foods can lead to inflammation in the digestive tract.

One of my friends always says that you shouldn't eat anything that doesn't go bad or rot. This is good advice as "live" foods have higher enzymatic activity.

Supplement digestive enzymes

I like digestive enzymes because they can do their work in the stomach as well as the intestines.

Look for these key ingredients in your search:

• Protease: helps break down proteins.
• Lipase: helps break down fat.
• Amylase: helps break down carbohydrates
• Bromelain and papain: these are two other excellent enzymes to aid protein digestion. If you prefer a food source, use fresh pineapple for the bromelain and fresh papaya for the papain. These enzymes work in all three areas of the small intestine, unlike protease, which is only active in the upper part of the small intestine.
• Betaine hydrochloride: this is a good source of hydrochloric acid, a naturally occurring chemical in the stomach that helps digestion by breaking down proteins and carbohydrates. The low pH of hydrochloric acid also kills bacteria and microorganisms that can make you sick and compromise the integrity of your digestive system.

Lifestyle changes

One of the most important things is to relax and find ways to de-stress and enjoy life more.

• Find something you enjoy doing (preferably something legal) and do it often! For me, working out with weights is the way to release all the stress that has built up throughout the day. When I leave the gym, it may physically hurt, but mentally I feel relaxed and relieved. Exercise also massages your bowels, which can help relieve constipation.
• Eat when you are hungry. Forcing yourself to eat is not a good idea and usually results in poor digestion. I make an exception at this point for people who don't eat much or have an extremely slow metabolism. For these people, I usually have them force food into them for two weeks to get their metabolism back on track.
• Try to chew your food slowly and relax while you eat. Slow down, say a quick prayer or thank you or whatever you want to say to the people you love. Living a balanced life is ALWAYS a good thing. Appreciate those you love and enjoy a good meal with them as a family.

A sample nutrition plan

The following is an example of a diet that a person with indigestion might use. It is not perfect for everyone, as the causes of indigestion can vary greatly (allergies to certain foods, sensitivities due to damage to the gut lining, etc.). However, this diet plan should hopefully give you an idea of what you can do. The portion sizes are of course based on the needs and metabolism of the individual.

• Meal 1: 1 cup full-fat organic cottage cheese (with live enzymes), ¾ cup cooked rolled oats (3 grams fiber), 1 banana (3 grams fiber + prebiotics)
• Meal 2 (snack): 1 apple with peel (4 grams of fiber)
• Meal 3: 200 grams of chicken with a clove of garlic (prebiotics), ½ cup of fresh papaya (contains papain, a digestive enzyme), 8 asparagus (2 grams of fiber)
• Meal 4: 200 grams of wild salmon, 2 slices of Ezekiel bread, 1 raw pear (5 grams of fiber), 2 tablespoons of raw honey (prebiotics)

• TRAINING

• Meal 5: 50 grams whey protein isolate, 1 cup raspberries (8 grams fiber), 1 cup raw milk (live enzymes such as lactase and probiotics), 1 medium sweet potato
• Meal 6: 200 grams of grass-fed beef, 1 cup of broccoli (5 grams of fiber), ½ cup of fresh pineapple (contains bromelain, a digestive enzyme)
• Late night snack: 1 cup of kimchi (live enzymes and probiotics)

And that's it!

There's an old saying that goes "You are what you eat."

I would expand this to, "You are what you eat, digest and ultimately absorb, minus what you excrete."

Source: https://www.t-nation.com/diet-fat-loss/you-are-what-you-absorb

From John Meadows