Optimising gut barrier function

Gut barrier function is always compromised in autoimmune conditions. What we mean by this is that the lining of the gut wall becomes overly permeable, letting molecules through into the bloodstream that shouldn’t be there. This sets off immune reactions, which can contribute to autoimmunity.

So what can we do to support our gut wall lining so that it functions as it was intended to?

Certain nutrients help repair the gut wall, including zinc, quercetin, and vitamins A and D. Testing can help establish whether we are deficient in these and a dietary review can identify whether we are receiving adequate sources in our diet.

The fibre in our food is eaten by our gut bacteria and various short chain fatty acids, such as butyrate, as produced as bi-products. These short chain fatty acids also support gut wall cell renewal. Our gut wall is rebuilt roughly every nine days and it is specifically these short chain fatty acids that fuel this renewal process. Therefore, increasing the volume and diversity of plant foods (veg, fruit, herbs, spices, nuts, seeds, legumes, etc) can hugely help in the repair of our gut wall. If we can repair our gut walls well, particularly when we know our guts are damaged, this can make a big difference to supporting proper immune function in our gut. Remember, 70% of our immune system resides in our gut and proper immune function relies upon our gut walls being intact and functioning well.

Sugar, alcohol and other environmental toxins, particularly certain medications such as antibiotics, can destroy the beneficial bacteria that line our gut wall, forming a layer of protection. Therefore it is helpful to reduce or remove sugar, alcohol and processed foods, at least temporarily, while the gut lining heals.

Lastly, studies have shown that excessive exercise can temporarily damage our gut lining, resulting in hyperpermeability. Therefore, focusing on lighter forms of exercise, at least while the gut lining heals, can be beneficial.

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