How Do Grains Cause a Leaky Gut? If you are affected by chronic diarrhea, constipation, gas, or bloating. Including a poor system, your problem could be something you try to solve with “what you ate last night”. There is a good chance that you could simply be affected by a leaky gut.
What is a Leaky Gut?
A leaky gut, as the word suggests, literally means that the gut is leaking. Technically, the permeability of the intestinal mucosa increases, and as a result. A protein called Zonulin and consequently bacteria, toxins, digestive metabolites. And bacterial toxins leak into the bloodstream.
This increases the accumulation of toxins in the body that manifests itself in the skin, colon, hormones, lungs, liver, lymph. And kidneys in the form of bloating, diarrhea, and constipation. The autoimmune response could include atrophic arthritis, lupus, disorders, migraines, a weak system, and hormonal imbalances, etc.
The exact explanation for a leaky gut is not known. But possible causes include a poor diet, chronic stress, toxin overload, and imbalances within the gut microbiome or dysbiosis.
Grains’ Importance in Increasing Gut Permeability
Dietary guidelines advise eating adequate amounts of grain (whole) products per day and are promoted as the high-fiber foundation of a healthy diet. The question is, are cereals really necessary as part of our diet or can they be harmful?
Yes, grains are the greatest source of energy for daily activities, brain function, and they even supply us with B-complex vitamins and minerals like zinc, chromium, iron, calcium, magnesium, and manganese, etc. that drive numerous biochemical reactions. in our body at every moment. Having said that, grains and legumes also contain certain anti-nutritional compounds/chemicals that can make them inflammatory and can affect some people.
What Anti-Nutritional Compounds Are Used in Grains?
Gluten is the main structural protein complex of cereals such as wheat, rye, and barley. are incredibly widespread in modern diets thanks to increased intake of processed/refined flour food products such as bread, cakes, pastries, sauces, ready meals, and breakfast cereals.
Research has shown that for a person with gluten sensitivity, ingesting gluten significantly increases intestinal permeability immediately after consumption. Studies have shown that the daily consumption of wheat products and other related grains could contribute to the manifestation of chronic inflammation and autoimmune diseases.
Both in vitro and in vivo studies show that gliadin, by releasing zonulin and agglutinin from nutrients, can increase intestinal permeability and activate the system, and it has also been confirmed in human studies.
Lectins come in a variety of forms in grains, but not all of them are toxic. Agglutinins and prolamines are the ones to avoid. Agglutinins are a form of natural insecticide that can be used to protect crops from pests. However, in order to increase crop yields, crops are genetically engineered (GM) to supply more of their existing insecticides, which causes the grain to become inflammatory.
Prolamines are also not easily digested and most grains contain a prolamin similar in structure to gluten. for example, Orzenin in rice or Avenin in oats, or Gliadins in wheat.
Phytates and Phytic Acid
The phytates and phytic acid within grain seeds inhibit the digestion and absorption of certain minerals (specifically zinc, iron, and calcium) by binding with them within the intestine. These are vital for our system to function properly. Generally, a small amount of phytate in your diet does not cause a carry-over, as long as you get the proper nutrients from the rest of your food. But mineral deficiencies can result when grains form the staple diet.
How Can You Deal With a Leaky Gut?
- Gluten-free grains such as gluten-free bajra, barley, maize, and oats are good choices. Still “gluten-free food items on the market have certain food additives, preservatives, a certain amount of fiber, and added sugar that may further weaken the intestinal lining,” according to the study. As a result, be cautious and read the nutritional label!
- Opt for non-GMO and inherited seeds that are passed down from generation to generation. Confirm soaking the beans overnight in water mixed with a little juice or apple cider vinegar, sprout, and simmer. These methods also activate phytase, an enzyme present within the plant that breaks down phytates.
- Don’t consume the food quickly; chew it thoroughly and gently enough that the tiny food particles are properly digested and consumed in the stomach.
- Adopt a diet that is low in inflammation. New, colorful fruits and vegetables, seeds, soaked nuts, plant proteins like beans and lentils, and oily fish should all be included. Sugar, processed foods, red meat, and beer can all be avoided at the same time. Fermented foods can help to replenish intestinal bacteria. Curd, fermented pickles, sauerkraut, kefir, and kombucha are all good options.
- Vegetables in the nightshade family, such as tomatoes, bell peppers, aubergine (aubergine), and potatoes, are high in lectins that will damage the intestinal lining. They don’t even break down while cooking. Therefore, people with autoimmune diseases should avoid these vegetables as well.
Grains can hinder digestion and lead to a leaky gut if they are the main source of nutrition. Those with autoimmune conditions or gluten allergy may be aware that they must avoid all cereals, pseudograins, legumes, and nightshades. Even, if nuts and seeds cause inflammation, stop them. You will eat these foods from time to time after the digestive cracks have healed, the drugs have been decreased or discontinued, and there are no signs.
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