Choosing a Protein Powder to Ease Leaky Gut
A ‘leaky gut’ is also known as increased intestinal permeability, where gaps in the intestinal wall begin to loosen and widen. This makes it easier for large, harmful microorganisms and toxins to cross through the intestinal wall and into the bloodstream.
It’s been hypothesized that these pathogens and wastes now loose in the blood stream can stimulate inflammation and immune reactions, causing a variety of connected health problems. This collection of health issues is known as ‘leaky gut syndrome.’
Diet for Leaky Gut
Because leaky gut syndrome is not an official medical diagnosis there is no recommended treatment; however, strategic diet changes have presented as effective at improving overall digestive health.
A diet to ease a leaky gut is focused on promoting a healthy gut microbiota, but also reducing chronic inflammation in the digestive system. This helps keep the intestinal walls strong by preventing damage that can lead to loosening gaps.
Foods that provide anti-inflammatory benefits include healthy fats, gluten-free grains, fermented foods, and easily digestible proteins.
Choosing a Protein Powder to Aid Leaky Gut
Along with a beneficial diet, you may also be looking for a protein powder that allows you to both build muscle and ease symptoms of a leaky gut.
These are four main ingredients you should look for on your protein powder’s ingredient label:
1. Probiotics
Probiotic foods contain live strains of beneficial bacteria. Consuming probiotics recolonize your gut microbiome, improving diversity and strength. Probiotics also assist in producing enzymes that breakdown invading pathogens, toxins, and colonies of harmful bacteria in the intestines.
2. Prebiotics
Prebiotics are a type of fiber that boosts growth of microbiota by feeding good gut bacteria. They aid in easing leaky gut syndrome much like probiotics, but also promote growth of good bacteria in the gut, which fortifies that intestinal wall and strengthens the immune system.
3. Healthy Fats
Healthy fats are an important ingredient you should look for in a protein powder to ease your leaky gut. Unsaturated fats like omega-3 fatty acids stimulate the gut to produce enzymes. In turn, these enzymes induce positive alterations in the gut bacteria that reduce the permeability of the intestinal wall.Look for natural ingredients on your protein powder’s label to provide healthy fats, like ground chia or flax seeds
4. Easily Digested Proteins
Protein is the central ingredient of your protein powder, so ensure you are using a supplement with complete, easily digestible proteins. Easy-to-digest proteins minimize intestinal stress and maximize absorption, entering the body where they are used to build and repair gaps in the intestinal wall.
Ingredients to Avoid for Leaky Gut
Along with food that improve symptoms and consequences of a leaky gut, there are those that also exacerbate the syndrome. Ensure the following are not on the ingredient list of your chosen protein powder:
· Wheat-based products
· Gluten-containing additives
· Dairy compounds
· Artificial sweeteners
These ingredients are known to promote the growth of potentially harmful bacteria in the gut. They also irritate the gut and increase levels of inflammation, along with triggering uncomfortable digestive symptoms like bloating and diarrhea.
Casa de Sante low FODMAP certified protein powders and high protein meal replacements are specially designed to be gut friendly and heal leaky gut.
Author: Allison Lansman, RDN, LD
