Your gut health is
more important than you might think—playing a role in everything from disease prevention to glowing, clear skin. It's where nutrients are absorbed from the food you eat, where your immune system fights off harmful pathogens and even
communicates with your brain through nerves and hormones to
impact your cognition and mental health. All of this starts with the gut lining, a layer of cells crucial for maintaining these functions and your overall health.
What is the Gut Lining?
The gut lining, also known as the intestinal epithelium, is a single layer of millions of cells covering the surface of the intestines. It plays multiple roles in keeping you healthy, including protection from toxins and viruses, absorbing nutrients and secreting enzymes.
Cells that form your gut lining connect to form a protective shield that determines what enters or is blocked from getting through and into the bloodstream. A strong and healthy gut lining helps with
digestion and nutrient absorption and supports the immune system since many immune cells are in the gut.
When the gut is not healthy, the lining can weaken, leading to the development of a
"leaky gut," which is not a recognized medical diagnosis but a term used to describe when the gut lining becomes compromised. When this happens, the gut lining may have large cracks or holes that allow partially digested food, toxins and bugs to penetrate the tissues beneath it. Problems with this barrier can cause inflammation,
bloating,
constipation and more serious conditions when toxins and undigested food enter the bloodstream.
Signs of a healthy vs. unhealthy gut lining
Understanding the condition of your gut lining can help you take early steps to maintain or restore its health. Here are some
signs to look out for:
Healthy Gut Lining
- Digestion that works well without causing discomfort
- Regular and painless bowel movements without excessive gas
- No food sensitivities or allergies
- Robust immune system with fewer infections
Unhealthy Gut Lining
- Frequent digestive problems like bloating, gas and diarrhea
- Feeling tired a lot and having mood swings
- Issues with certain foods and unexplained allergic reactions
- Getting sick often or having frequent infections
Supporting gut lining with your diet
Your diet can have a major impact on the health of your gut lining. Improving your diet quality pays dividends for your overall health in so many ways, including cognition,
digestion,
immune system, skin, energy, physical performance, muscle building and repair and much more. In fact, a healthy diet and gut are
both linked to a lower risk of heart disease, obesity and many other chronic conditions.
Here are some ways to support your gut lining through nutritional choices.
Increase fiber intake
Chances are, if you're reading this, you aren't consuming enough fiber. In fact, about
95 percent of Americans miss the mark on getting the
recommended 19 to 38 grams per day. Fiber is a type of plant matter in fruits, veggies and whole grains that humans don't absorb to use for their own energy. Instead, it serves as a prebiotic, which means it's
food for "good" bacteria in the large intestine.
Since all bacteria battle for space on the gut lining, it's important that good bacteria are present in far higher numbers. That's because when your good bacteria flourish, "bad" bacteria can't take over and cause havoc to your health. In this way,
fiber makes up a crucial part of your diet
for gut and general health.
There are two types of fiber: soluble and insoluble. Soluble fiber slows digestion, reduces blood sugar spikes, lowers blood cholesterol and helps you feel full for longer. Sources include
beans, legumes,
oats, sweet potatoes, broccoli,
tofu, avocado and squash.
Insoluble fiber is found in the skins of fruits and vegetables and attracts water into the stool to soften it and allow for easier passage through the digestive tract. Eating foods with insoluble fiber can help keep your bowel movements regular and prevent constipation and hemorrhoids. The best sources include whole grain products,
oat bran, oats, legumes and beans, berries, leafy greens,
nuts and seeds, fruits with edible skins, potatoes and
popcorn.
Include fermented foods
Foods like yogurt, kefir, sauerkraut and kimchi are
rich in probiotics, which can help balance your gut microbiome and improve gut lining health.
Fermented foods such as kefir, kimchi and sauerkraut
might help combat inflammation caused by gut imbalance.
Stay hydrated
Remember to drink plenty of water, which helps with digestion and keeps the lining of your intestines healthy. Aim to drink enough to prevent thirst since feeling thirsty can mean you already lack hydration. Water-rich foods like watermelon, potatoes, berries, grapes, kiwi and celery are also sources of
hydration that include plenty of gut-friendly nutrients and fiber.
Limit processed foods
Choose whole, unprocessed foods over processed foods, as processed foods often contain unhealthy fats, sugars and additives that can disrupt gut bacteria.
Research shows that the more harmful, highly processed foods you eat, the higher your risk of irritable bowel syndrome. What's more, ultra-processed foods can cause inflammation that leads to gut bacteria imbalance and increase permeability of the gut lining.
Add prebiotic foods
Prebiotics are substances in foods, including fructooligosaccharides (FOS), galactooligosaccharides (GOS) and soluble fibers like
inulin, that are broken down by the microbes in your gut and
support the growth of beneficial bacteria. When your gut bacteria break down these substances, they produce byproducts called postbiotics, which contribute to your overall gut health. You can find them in foods like onions, garlic, chicory, bananas and asparagus.
Incorporate healthy fats
Healthy fats from sources like fatty fish, avocados, nuts, seeds and
olive oil support the gut lining and aid nutrient absorption. Along with being a source of energy,
fatty acids signal molecules that affect gut microbiota and immune responses, which can impact gut bacteria and gut lining health. They can also support healthy levels of inflammation, which is essential for gut lining integrity.
Consider a supplement
A supplement that includes both prebiotics and
probiotics can help support gut lining health and intestinal balance alongside a nutritious diet and exercise.
Codeage Akkermansia Muciniphila 100 Million AFU - Daily Synbiotic Probiotic Chicory Inulin contains a type of probiotic called akkermansia muciniphila and
chicory, which is a prebiotic fiber.
Akkermansia muciniphila is a type of bacteria naturally present in the gut that feeds on the mucus layer covering the intestinal cells and strengthens the gut lining over time. This bacteria is a "cross-feeder," which means it consumes mucins, turning them into short-chain fatty acids that other strains of healthy bacteria use for fuel.
Lifestyle habits for a healthy gut lining
Awareness of and improving your lifestyle habits that can impact gut-lining health is another way to support your wellbeing. Here are some helpful practices:
- Stay active: Regular exercise helps digestion and keeps your gut bacteria in balance.
- Get good sleep: Sleep for 7-9 hours every night to help your gut lining repair and stay healthy.
- Manage stress: Mindfulness, yoga and deep breathing can help you handle stress, which can mess with your gut health.
- Watch your alcohol: Drinking too much can harm your gut. Keep your alcohol intake moderate for a healthy gut.
- Quit smoking: Smoking damages the gut lining and disrupts gut bacteria. Stop smoking for better gut health.
- Get check-ups: Visit your healthcare provider regularly and tell them about any gut concerns to catch and fix problems early.
