In the last lesson, we talked a lot about probiotics and prebiotics and how they help us absorb the nutrients our skin needs. Not only do they fight inflammation, the also keep our gut barrier strong. You gut not only breaks down food, but it also acts as a barrier that controls what enters into the bloodstream to be transported to the organs. So in this lesson, we will address what is a leaky gut and what to do about it.

A fully functional intestinal lining is a single cell layer that has small gaps, called tight junctions, which allow nutrients from food and water to pass through while blocking toxins, harmful bacteria and larger particles of food that have yet to be fully processed.

However, the bad bacteria in the gut can start to colonize in the intestinal tract and produce substances and by products that eat away, or erode, at these cells, causing the tight junctions of the intestinal wall to become loose. These microscopic holes allow toxins and particles of food that are supposed to be eliminated through your digestive system to escape into the bloodstream and then be circulated throughout your body.

This damaged intestinal lining is often referred to as “leaky gut”.

Any kind of substance, whether toxins or large, under-absorbed food particles that have managed to ‘escape’ as a result of these loose spaces in between the intestinal lining, will cause your immune system to react in confusion and panic. Your immune system then goes into attack mode and releases skin-damaging inflammatory compounds as a result, often leading to acne and premature aging. In some people, a ‘leaky gut’ could even trigger food intolerances and allergies.

A medical study reported that 65%-66% of the acne patients in tested groups had signs of leaky gut, as evidenced by their blood samples.

The most accurate way of checking if you have leaky gut is through a urine, stool or blood test. If you wish to spare yourself from additional expenses, it’s safe to assume that if you suffer from acne, most likely you also suffer from a damaged intestinal lining.   

A number of factors can cause “leaky gut”, that has led to such a high percentage of acne patients who also suffer from this condition. We’ve covered some of these factors in prior sections, so it’s not a complete surprise that it you suffer from acne, most likely you suffer from leaky gut as well.

A huge culprit is The Standard American Diet, which low in fiber and high in sugars, fats, and refined carbohydrates. This leads to our second factor behind leaky gut…which is having  

An out-of-balance microbiome. As we talked about in the prior lesion, this is where the bad bacteria overcomes the good bacteria in the gut microflora. If this occurs, the bad bacteria from the gut can also start colonizing in the intestinal tract, which then eat away at the barrier that protects our body from toxins. Most of us are not used to consuming enough prebiotics on a regular basis to ensure the growth of the good bacteria to counteract the damage caused by the bad bacteria.

The standard American diet will also decrease stomach acid levels. When stomach acid levels get too low, it fails to kill the harmful bacteria from the food we consume, so then more bad bacteria will start to colonize in the gut, leading to a compromised intestinal barrier.

Regular, excessive alcohol consumption will also have a harmful effect on the gut microbiome. However, due to the polyphenol content in red wine, which serve as natural antioxidants, studies have shown that red wine can actually have a protective effect on gut bacteria when consumed in moderation. And anything that has a positive effect on the gut bacteria will protect these intestinal lining from becoming weakened.   

It’s also critical to watch how much wheat you are consuming. Due to farming practices, modern wheat is now a be a factor behind leaky gut due to its high gluten content, if you have gluten sensitivities. And if you must have wheat, go for ancient wheat species such as eikorn wheat, which naturally has much lower gluten content.

Nutrient deficiencies in vitamin A, vitamin D and zinc have been suspected of causing leaky gut. So consider Taking a high quality multi-vitamin supplements the close the nutrient gap. And as we discussed from the prior lesson, modern farming practices have depleted the soil of its nutrients resulting in produce with fewer vitamins, so it’s practically necessary for all of us to take a vitamin supplement sourced from whole foods.

Long term use of nonsteroidal anti-inflammatory drugs (NSAID) – which are in many common pain killers such as aspirin and ibuprofen are also part to blame. If you need to take pain killers, Studies show Tylenol is safer.

Chronic stress increases free radical formation in the body, making us more vulnerable to having a leaky gut.

Because your body is so interconnected, following the steps in the prior lessons, like limiting your sugar and carb intake, consuming more probiotics, prebiotics, and taking a vitamin supplement to close nutrient gaps in your diet will help heal you leaky gut naturally.

However, depending on the extent of the damage in your gut, you may need to take more action. If you’re not seeing results quickly enough by accessing the state of your skin, you can ‘power through’ your recovery with L-Glutamine, which is an amino acid that directly aids the intestinal lining.

L-Glutamine is one of twenty essential amino acids that body needs to thrive on.  For years, it’s been used as a supplement in the fitness industry to preserve muscle tissue.

Now studies have shown that this amino acid is a primary source of fuel used by cells that make up the intestinal lining and as a result, it can close any holes and openings that allow toxins to escape. That’s why supplementing with L-Glutamine can help repair your gut and increase nutrient intake.

Additional benefits of this supplement include increased metabolism and stabilized blood sugar levels. Anything that helps stabilize your blood sugar levels will also help increase insulin sensitivity – which is KEY in reducing the hormones that trigger acne. Since it’s used in the fitness industry, it can also make you stronger by promoting lean muscle mass and faster recovery after a workout.

I recommend buying pure L-glutamine in powdered form since it will help the body absorb more of it – it’s also tasteless so it can blend easily in water. The reason why I’m strongly advocating supplementation, instead of getting it through food, is because pure l-glutamine will help heal your gut faster due to higher doses since it’s designed for intestinal support.

Dosage could be in between anywhere from 1 – 5 grams on a daily basis. I recommend advising with your nutritionist or doctor.

The best way to take L-glutamine is to take it alone on an empty stomach or in between meals with water, or it may not be as effective. For example, if you were to take in 5 grams of pure l glutamine, mix that with 8 ounces of water.

In addition to L-Glutamine, both deglycyrrhizinated licorice (DGL) and aloe vera juice can also help support the intestinal lining. Learn more about them below. However, they could have side effects if not consumed under supervision. Please consult with your doctor before exploring these other options.

The good news is that with consistent effort, it can take as little as 2 – 12 weeks to reset your gut health, because that cells that make up your intestinal lining regenerate often, every couple weeks in some individuals, but if you have a fully damaged gut it can take longer to notice changes.

If you’re taking action from the prior lessons, you are already in process of healing your gut since everything works together. Taking additional supplements is just another simple way to help speed up recovery. In the next lesson, we will go through the importance of the last process of digestion, which is elimination. See you there!

Photo by Brooke Lark on Unsplash.