The Importance of Your Gut Barrier for Metabolic Health

The gut is often referred to as “the second brain” because of its tremendous influence on the body’s overall health. It converts food into nutrients and energy our bodies need to function properly. Further, the gut also plays a crucial role in metabolic health. Maintaining a healthy metabolism is essential to maintain a healthy gut barrier. In this article, we’ll explore the importance of having a strong intestinal barrier for a healthy metabolism and how increased intestinal permeability can lead to various issues.

You might have already learned about “intestinal permeability” from my previous blog posts “Surprising Causes of Weight Gain After WLS-Leaky Gut” and “Is Your Gut Lacking This After Gastric Sleeve & Bypass?” where we’ve discussed it in detail.

What is the Gut Barrier?

The gut barrier is a protective layer lining the inside of your gut. It has several components, including the intestinal epithelium, mucus layer, and gut-associated lymphoid tissue (GALT). 

• Intestinal epithelium: It acts as a barrier between the gut lumen and the bloodstream. 
• Mucus layer: An additional layer of protection is provided by mucus, a thick gel-like substance that lines the intestinal epithelium. 
• Gut-associated lymphoid tissue: The GALT is a part of the immune system responsible for identifying and neutralizing harmful pathogens.

How the Gut Barrier Affects Your Metabolic Health

A compromised gut barrier can lead to various negative health effects, such as those related to metabolism. Here are some ways that a weakened gut barrier can impact our metabolic health:

• Digestive Issues

The gut barrier regulates what enters our bloodstream. When the barrier becomes compromised, larger food particles and toxins can pass through, triggering an immune response and leading to digestive issues like bloating, gas, and diarrhea.

Evidence suggests that increased intestinal permeability is associated with IBD (inflammatory bowel disease) and IBS (irritable bowel syndrome). 

A study found that gastrointestinal symptoms such as bloating, abdominal pain, and altered bowel habits were associated with increased intestinal permeability. It was also suggested that targeting gut barrier function may be a potential therapeutic approach. 

Another study published in Clinical Gastroenterology and Hepatology in 2018 found that individuals with irritable bowel syndrome (IBS) had increased intestinal permeability compared to healthy controls. It was also suggested that targeting gut barrier function might be a potential treatment for IBS.

Blood Sugar and Insulin

The gut barrier is crucial in regulating blood sugar levels and insulin sensitivity. Defected gut barriers can allow harmful bacteria and toxins to enter the bloodstream and cause inflammation, which can cause insulin resistance. As a result of insulin resistance, your body has a hard time managing blood sugar levels, increasing your risk of developing type 2 diabetes.

One study found that people with type 2 diabetes had higher levels of intestinal permeability than healthy controls. Additionally, research has shown that antibiotic use can disrupt the gut microbiome and compromise the gut barrier, increasing the risk of type 2 diabetes.

In a study published in Nutrition Journal, inflammatory markers and insulin resistance were higher in mice with compromised gut barriers than those with healthy ones. Furthermore, insulin resistance improved in mice with compromise gut barriers when the barrier was strengthened.

Another study in the journal Nutrients found that high saturated fat and low fiber diets, known to compromise the gut barrier, led to insulin resistance and impaired glucose tolerance in mice.

Therefore, one of the key ways to strengthen your gut barrier is to focus on blood sugar balance. As mentioned in “Why Bariatric Patients Should Care About Blood Sugar,” keeping blood sugar levels stable can help improve your gut health and, in turn, your metabolic health.

• Weight Gain

Studies have shown increased intestinal permeability is associated with weight gain and obesity. Compromises in the gut barrier can allow harmful toxins and bad bacteria to enter the bloodstream and provoke inflammation, resulting in weight gain. A compromised gut barrier can also cause food sensitivities, leading to inflammation and weight gain.

One study on mice found that a high-fat diet increase intestinal permeability, resulting in weight gain and metabolic dysfunction. However, when the mice were treat with a substance that improved gut barrier function, their weight gain was reduce, and their metabolic health improved. A separate study on humans found an increase in intestinal permeability in obese individuals compared to healthy-weight individuals.

Furthermore, the gut microbiome, which is closely linked to the gut barrier, also regulates body weight. A dysbiosis of the gut microbiome has been link to increase intestinal permeability and weight gain.

• Food Sensitivities

Food sensitivity occurs when larger food particles can pass through the gut barrier and enter the bloodstream. This can make it challenging to identify and eliminate foods that cause inflammation and other negative health effects. This can cause inflammation, digestive issues, and weight gain.

One study found that children with increased intestinal permeability were more likely to develop food sensitivities. 

Another study showed that gluten consumption triggers celiac disease, an autoimmune disorder caused by a disrupted gut barrier.

Addressing food sensitivities and adopting an elimination diet can also be beneficial in improving intestinal permeability. You can restore your gut’s barrier function by removing trigger foods from your diet and replacing them with nutrient-dense options.

• Hormone Dysregulation

The gut barrier is vital for hormone regulation, and an impaired barrier can cause hormonal dysregulation. The following are ways in which the gut barrier affects hormone balance:

Inflammation: When the gut barrier is compromised, inflammation can result from damage or infection. Chronic inflammation can disrupt the balance of hormones in the body, leading to hormone dysregulation. Studies have shown that gut inflammation increases the risk of developing hormone-related conditions like polycystic ovary syndrome (PCOS).

Leptin and Ghrelin: These hormones regulate appetite and energy balance. Leptin signals the brain when the body has enough energy stored, while ghrelin stimulates hunger. A compromised gut barrier can increase ghrelin levels and decrease leptin levels, resulting in overeating and weight gain.

Estrogen: The gut is responsible for eliminating excess estrogen from the body. In the absence of the gut barrier, estrogen is not eliminate, leading to increased levels of circulating estrogen. This increase in estrogen can lead to hormone dysregulation, including conditions such as estrogen dominance.

Cortisol: This hormone regulates the body’s response to stress. A compromise gut barrier can affect cortisol production, causing the body’s stress response to be dysregulate. Studies have shown that compromised gut barriers increase cortisol levels and decrease clearance.

Thyroid hormones: The gut is crucial to converting inactive thyroid hormones into active ones. When the gut barrier is compromise, this conversion can be disrupt, leading to dysregulation of thyroid hormone levels. Studies have shown that autoimmune thyroiditis, in which the immune system attacks the thyroid, is associated with increased intestinal permeability.

Solutions for Improving Gut Barrier Function

Fortunately, there are several ways to enhance gut barrier function and maintain a healthy gut microbiome. A study, “Enhancing intestinal barrier efficiency: a novel metabolic diseases therapy,” provides various solutions for improving gut barrier function. Here are some of the key solutions:

• Probiotics:

Consuming probiotics in adequate amounts can provide health benefits. They modulate gut microbiota composition, reduce inflammation, and increase mucus production.

One study found that people with irritable bowel syndrome (IBS) who consumed a probiotic supplement containing Lactobacillus plantarum and Bifidobacterium lactis had improved gut barrier function and reduced inflammation markers. 

Another study found that probiotics improved gut barrier function and reduced leaky gut symptoms in people with non-alcoholic fatty liver disease (NAFLD).

Consuming probiotics through fermented foods like kefir, kimchi, and sauerkraut can also help improve gut barrier function. Despite this, not all probiotics are create equal and may differ in effectiveness based on their specific strains and doses.

• Prebiotics: 

The prebiotics found in food are not digestible food ingredients that stimulate beneficial gut bacteria to grow and function. In addition to improving gut barrier function, they also reduce inflammation within the gut.

• Dietary Changes | Fiber-rich foods:

Certain dietary changes can also help improve gut barrier function. A fiber-rich diet, such as fruits, vegetables, whole grains, and legumes, promotes the growth of beneficial bacteria, increases mucus production, and reduces inflammation by promoting the growth of beneficial bacteria. 

A high-fiber diet increases gut bacteria that produce short-chain fatty acids (SCFAs), which have been link to improve gut barrier function and reduce inflammation.

SCFAs are produced when gut bacteria ferment dietary fiber, as discussed in “3 ways fiber supports your weight loss journey” about the benefits of fiber. SCFAs not only help maintain the integrity of the gut barrier but also have anti-inflammatory effects, which can further support metabolic health.

• Medications: 

There are some instances in which medications such as non-steroidal anti-inflammatory drugs (NSAIDs) and proton pump inhibitors (PPIs) can compromise gut barrier function. Therefore, minimizing the use of these medications or using alternative medications may improve gut barrier function

• Anti-inflammatory diet: 

An anti-inflammatory diet, which includes whole, unprocessed foods and limits sugar, refined carbohydrates, and saturated and trans fats, can reduce inflammation and improve gut barrier function.

• Sleep: 

Gut health and metabolism also depend on getting enough sleep. Studies have shown that sleep deprivation can increase intestinal permeability and lead to metabolic dysfunction.

• Stress Reduction

Chronic stress can increase intestinal permeability and compromise gut barrier function by increasing inflammation and disrupting the balance of beneficial gut bacteria. Therefore, stress-reducing techniques such as meditation, yoga, and deep breathing can be utilize to improve gut barrier function.

• Avoid Toxins

Toxins such as pesticides, heavy metals, and environmental pollutants can increase inflammation and damage gut barrier function, contributing to a leaky gut. In order to maintain gut health and promote healthy metabolism, it is best to avoid exposure to these toxins as much as possible.

• Consider Supplementation

Supplements such as glutamine, zinc, and curcumin helps to improve gut barrier function by reducing inflammation, increasing mucus production, and enhancing tight junction protein production. However, you should consult with your healthcare professional before taking any supplements.

Conclusion

A strong intestinal barrier is essential for a healthy metabolism, and compromised barrier function can lead to a range of negative health outcomes. Yet, several solutions are available to maintain a healthy gut barrier and metabolism. Taking probiotics, consuming a high-fiber diet, and addressing underlying health issues are all effective ways to promote gut health. 

There is, however, no doubt that individual responses to gut health interventions can vary, and working with a healthcare professional to create a personalized plan may be helpful. Overall, prioritizing gut health and taking steps to improve gut barrier function can significantly impact metabolic health and overall well-being.