A-Z digestive wellness Articles

Gut health is not something that should be taken lightly. If there are problems with your gut health, it will affect other parts of your body. So it’s important to take proactive measures to keep your gut healthy. In this article, we will look at the benefits of collagen for gut health and why you should use collagen supplements to promote gut health.

Anatomy of the Intestines and Why Gut Wall Integrity is Important

It's not just the stomach that needs attention for healthy gut health. The lining of your intestines must also be strong, and collagen is an essential nutrient for this. Collagen is a protein found in healthy connective tissues such as bones and skin. It has been shown to promote healing in wounds as well as strengthen joints, which can help reduce joint pain associated with osteoarthritis.

The gut wall is a barrier to prevent toxins from entering the bloodstream. It is made of layers of cells that connect and form tight junctions. These join together to form an impermeable layer that keeps out harmful substances, bacteria, and viruses.

The gut wall is also important for immune health because it regulates how well nutrients are absorbed into your system. The more nutrients you absorb, the healthier your body will be overall. Which is why many consider taking collagen for gut health optimization.

The gut wall is made up of collagen and elastin, which help it be strong enough to withstand pressure from the process of digestion.

It is also made up of mucus and cells that help protect your body from harmful substances. The gut wall plays an important role in digestion and the absorption of nutrients into your body. It helps break down food and absorb the nutrients that are needed for good health.

What Happens When the Gut Wall's Integrity Fails?

When your gut wall's integrity fails, the pathway for toxins to enter the bloodstream is opened up. This can result in "leaky gut" syndrome, also known as intestinal hyper-permeability or intestinal permeability. Leaky gut has been linked with a variety of health issues, including IBS (irritable bowel syndrome), fibromyalgia, depression, and autoimmune conditions.

Dysbiosis 

Dysbiosis is the term used to describe an imbalance of the gut flora. It can lead to leaky gut syndrome, irritable bowel syndrome (IBS), and other digestive problems. Dysbiosis is caused by several factors, including:

• Antibiotics
• Chronic stress
• Environmental toxins (such as chemicals in plastics)
• A diet high in sugar, processed foods, and artificial ingredients

The gut microbiome is made up of trillions of bacteria, viruses, and fungi. These microorganisms live in your intestines and are essential for your health. They help digest food, prevent illness-causing germs from multiplying, and assist with the absorption of nutrients. This is a very important bodily process that you want to keep operating well, nutrients such as collagen can bolster your guts health and keep it operating smoothly.

IBS 

Irritable bowel syndrome (IBS) is a condition that causes your bowels to become swollen, and painful, and have a lot of gas or mucus in them. Some people with IBS may also have diarrhea or constipation. The symptoms can be mild or severe, and they frequently worsen when certain foods are consumed.

It's not clear what causes IBS symptoms in most people with the condition. But things like diet and stress can make them worse. Good news: It's usually easy to manage your symptoms so they don't get in the way of your life and supplementing with nutrients like collagen can enhance your gut health profile.

Signs and Symptoms of Gut Health Problems

• Bloating: the accumulation of gas in the stomach or intestines.
• Diarrhea: frequent watery, loose stools.
• Constipation: infrequent bowel movements and hard stool.
• Abdominal pain: discomfort in your abdominal area, including cramping and bloating.
• Nausea/vomiting (or both): feeling sick to your stomach and throwing up from it.
• Irritable bowel syndrome (IBS): diarrhea, constipation, abdominal pain, or bloating that comes and goes for at least three months but doesn't last as long as six months.
• Vitamin deficiencies: loss of appetite and weight loss, muscle weakness, dry skin; brittle nails, fatigue, pale gums, tingling sensation in hands or feet, muscle cramps, anemia. 

Gut Health and Collagen

There has not been a lot of research on collagen and gut health as of yet. To date, most of the research has been on animals. But to understand the role of collagen in the gut, we must look at the amino acids found in collagen.

• Glutamine helps to build connective tissues and heal the gut's lining, which can be helpful for those with leaky gut. Glutamine can also support healthy gut microbiota (aka gut bacteria), which can help to strengthen the gut wall. Interestingly, glutamine is sold on its own as a supplement and is used in many leaky gut protocols.
• Glycine and proline are two amino acids that help seal and heal the gut lining when it is damaged, improving digestion.
• Arginine is another amino acid involved in wound healing in the gut.

Collagen naturally contains all these amino acids, making it a helpful supplement to accompany your gut health regime.

How to Use Collagen for Gut Health

The dosage and best collagen supplement for you will depend on your individual needs. Most collagen supplements are sold in doses ranging from 5 to 10 grams.

Collagen is available in many different formats, but the powder is ideal. Simply stir your collagen into a beverage of your choice (it dissolves in water) and drink. It is also helpful to make sure you're getting additional probiotics in your diet, as well as a fibre source that is easy to tolerate, such as beta-glucan.

References

https://www.sciencedirect.com/science/article/pii/S1756464620305028

https://pubmed.ncbi.nlm.nih.gov/25368996/ 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9198822/

Maintaining a healthy digestive system is essential for overall well-being, influencing everything from nutrient absorption to immune function and energy levels. When the gut is out of balance, it can affect how you feel both physically and mentally. With modern diets and lifestyle factors placing added stress on digestion, many people are seeking effective ways to restore balance. As a result, intestinal health support has become a growing focus, with natural strategies and targeted nutrition helping to promote optimal gut function. 

In this article, we'll explore simple, effective ways to support your digestive health and feel your best. 

Understanding Intestinal Health

The intestine is the main absorptive area of the digestive tract. It is essentially a tube with a thin mucosal lining and lots of blood vessels on the inside and muscles around the outside. It has its own immune tissue called GALT, or gut-associated lymphoid tissue. The intestinal lining contains finger-like mucosal projections. These projections increase the absorptive surface area.

Lying on the membrane are many friendly organisms, which help our body with the digestive process. The small intestine attaches to the stomach. Near its beginning, ducts from the liver and pancreas release digestive juices. These juices mix with the partially digested food from the stomach and continue the digestive process. Nutrients pass through the intestinal wall into the bloodstream. The body transports them to tissues that need them. The liver also processes toxins and fats for elimination. Some substances pass through the intestine without absorption.

The remaining food moves into the large intestine. The large intestine prepares waste for excretion. It dehydrates and compacts stool. It also absorbs remaining nutrients.

The Immune System's Role in Digestive Health

The immune system has an important role to play in the health of the intestine and the body at large. One can think of the digestive tract as part of the exterior since it is in contact with things taken in from our environment. GALT must identify normal food particles and nutrients from microbes, toxins and other foreign substances that can cause our body’s harm. Improper immune responses are a cause of food allergy, food sensitivity and can be the basis for autoimmune conditions.

Probiotics & Intestinal Health

Some of the most important players in intestinal health are not part of our own body. Friendly intestinal bacteria, often called probiotics, are an essential part of digestion. They break down food particles, manufacture vitamins and prevent the infection of the tract with other microbes. Each bowel movement actually contains millions of these friendly bacteria; they are in a constant state of renewal. Many concerns like indigestion, gas, bloating and constipation, can be due to an imbalance of the intestinal bacteria. It is easy to upset this balance by improper diet or taking medications like antibiotics.

Things That Impact Intestinal Health

Diet

Many foods that we eat, other substances we consume, and our lifestyles contribute to intestinal disorders. Highly processed foods, alcohol, medications and tobacco are difficult for our body to break down and may also physically damage the digestive lining.

Processed foods lasck essential nutrients. They body works harder to digest them. This process can deplete nutrients needed for digestion. Water and fibre intake is important to have proper moisture and bulk in the stool and make bowel movements regular.

Stress & Emotional Health

Stress, anxiety and other emotional concerns put our nervous system in an excited state. Our digestive processes are only fully functional when our nervous system is relaxed. Sedentary lifestyles decrease movement throughout the digestive tract. As our transit time slows, there is more opportunity for the reabsorption of processed toxins and a greater chance of microbial overgrowth. Slow transit time also dries the stool and makes it more difficult to pass. The body is designed to eliminate waste after meals. Many people have fewer than one bowel movement daily. This pattern may indicate constipation. One can eat the most nutritious food, but if the intestinal membrane is not in good working order, the body will not be able to absorb the nutrients.

Types of Intestinal Health Disturbances 

Candidiasis

Candidiasis occurs when the fungus Candida albicans overgrows or spreads to other areas of the body. It is normally found in the gastrointestinal and genital tracts. It causes inflammation and leads to leaky gut syndrome.

Compromised immunity, hormonal fluctuations and the use of antibiotics, corticosteroids, oral contraceptives or chemotherapeutic agents increase the risk of infection.

Celiac Disease

Celiac Disease prevents proper gluten digestion. Gluten appears in many grains. Severity ranges from mild to severe. Severe cases often appear in childhood due to poor growth and development. Less severe cases may not manifest until adulthood. Gluten intolerance is an inherited condition. The gluten actually causes an allergic reaction that damages the intestinal lining. The lining becomes unable to absorb nutrients.

Crohn’s Disease

Crohn’s Disease is an inflammation of the small intestine, but it can affect any part of the digestive tract, including the mouth and stomach. It has symptoms that are very similar to colitis. Bouts of abdominal pain and cramping with diarrhea occur and may be emotionally debilitating. The intestine becomes scarred, which leads to a decreased ability to absorb nutrients.

Diverticulitis

Diverticulitis occurs when the muscles around the intestine weaken and the tissue forms pouches, or diverticula. If these pouches become filled with fecal matter, they get infected and inflamed, causing diverticulitis. Diverticulitis is usually the result of low dietary fibre, high dietary sugar, chronic constipation or intestinal infections.

Irritable Bowel Syndrome

Irritable bowel syndrome mimics Crohn’s disease and ulcerative colitis, but does not make visible lesions in the bowel. The causes of irritable bowel are an overgrowth of microbes, poor diet, emotions and food sensitivities. The bowel reacts to these irritants with strong intestinal contractions.

Leaky Gut Syndrome

Leaky gut syndrome refers to an irritation of the intestine that leads to the absorption of incompletely digested food particles. These particles then go on to stimulate an immune reaction. This condition is believed to be the root cause of many inflammatory reactions in the body like arthritis and eczema. It can also be the result of inflammation from other intestinal conditions.

Parasitic Infections

Parasitic infections in the gastrointestinal tract are common. Eighty percent of North Americans harbour one or more parasites. It is so widespread because of international travel, immigration, contamination of the water and food supply, use of daycare centres, household pets, antibiotic use and chemical contamination. Giardia and pinworms are the two most common intestinal parasites. Intestinal parasites cause illness by competing with the host for nutrients and secreting waste products that cause allergic and autoimmune reactions.

Ulcerative Colitis

Ulcerative colitis occurs when small ulcers develop on the mucous lining of the large intestine. The colon becomes unable to absorb nutrients and water. Part of the underlying cause of colitis may be an autoimmune reaction. This is when the body attacks its own cells. Other causes include low dietary fibre, high dietary sugar, high-refined carbohydrate intake, food allergies, stress, unresolved emotional conflicts and antibiotic use.|

Intestinal Health Support

• Undertaking regular bowel detoxification.
• Increasing dietary fibre and water intake to regulate bowel movements.
• Eliminating all processed and refined foods from the diet. Also, avoid any food to which you are sensitive to.
• Reducing stress and increasing exercise, which promotes proper bowel functioning.
• Using caution with food and water sources while camping and travelling.
• Using nutritional and herbal supplementation.

Detoxification for Intestinal Health Support

Bowel cleansing removes excess build-up on the colon walls and repairs the intestinal lining. If necessary, substances to kill infecting organisms can also be used. One simple way to cleanse the bowel is by drinking a glass of warm water with the juice of half a lemon each morning. Many herbs are helpful in restoring intestinal health. Calendula, fennel, peppermint, and slippery elm support intestinal healing. Clove, garlic, and warm water help eliminate parasites.

Diet For Intestinal Health Support

Eat lots of vegetables, fruits, whole grains and legumes as food sources of fibre. Supplemental fibre can be taken in the form of inulin, apple pectin and oat bran. Drink 1.5 to 2L of filtered water daily. Fibre and water are important to regulate bowel movements.

Food that supports intestinal health is vegetarian protein, raw vegetables and fruits, whole grains, brown rice, potatoes, carrots, turnips, soy products and green drinks. Consume fermented products like yogurt, kefir, quark, buttermilk and natural cheeses to replenish the friendly bacteria that assist with nutrient digestion. Broil or bake fish and meats instead of frying. Steam vegetables lightly.

Lifestyle Tips For Intestinal Health Support

To counteract stress, do regular exercise and deep breathing exercises. Take time to enjoy your food, chew well and eat in a comfortable environment. Use a hot pack over the abdomen to provide more blood to the digestive organs. If you have an inflammatory bowel condition, only use heat therapy during the healing stage.

Things To Avoid & Precautions For Optimal Digestive Health

Do not use the following foods because they irritate the intestine: unfermented dairy products, wheat, animal fat, caffeine, carbonated drinks, chocolate, candy, processed food, additives, preservatives, citrus fruits, spices and sugar-free foods. If you are celiac, maintain a gluten-free diet. Some gluten containing foods are: barley, oats, rye, wheat, spelt, kamut, hydrolysed vegetable protein, texturized vegetable protein, hydrolysed plant protein malt, modified food starch, some soy sauces, grain vinegars, binders, fillers, excipients, natural flavours, hot dogs, gravies, luncheon meat, beer, mustard, ketchup, non-dairy creamer, white vinegar, processed foods, bouillon cubes, chocolate, bottled salad dressing, curry powder and seasonings. If you have diverticulitis, avoid grains, seeds, nuts, dairy products, sugar products, spicy food, fats, and processed foods.

When camping or travelling, take precautions to ensure the safety of your food and water. Water filtration devices improve water safety. Sterilizing pellets also purify drinking water. Always cook food thoroughly. Do not eat raw produce that you have not cleaned yourself, including salad in restaurants.

Digestive health plays a critical role in overall well-being, influencing everything from nutrient absorption to immune function and energy levels. When the gut barrier becomes compromised, it can contribute to a range of uncomfortable and persistent symptoms. As awareness grows, many people are turning to leaky gut supplements to help support gut lining integrity, reduce inflammation, and restore digestive balance.

In this article, we'll explore natural strategies to support your gut and promote long-term wellness. 

Understanding The Intestinal Tract

The lining of our intestinal tract is a lot like the skin on the outside of our bodies. Although our digestive tract runs through the inside of our body, it is a closed tube, and everything on the inside is actually "outside" our body. It is the lining of our digestive tract (the endothelium) that protects us from everything inside our gut. 

The entire endothelium is a mucous membrane (much like the inside of the mouth), which acts as a filter that only allows fully digested nutrients to pass through to our bloodstream. Tight junctions connect neighbouring intestinal cells. This lining blocks bacteria, yeast, toxins, waste, and undigested food. A damaged lining allows these particles to enter the bloodstream. This process can trigger immune system problems.

Debris that crosses tight hunctions encounters immune cells beneath the gut lining. These cells can trigger an immune response.

What Causes Leaky Gut?

There are a number of different things that can allow for the leaking of the gut wall. Often, the initial insult will come from a toxic exposure or from an infection in the gut. Toxic exposure can be accidental, like water or work-related exposure, or can be due to drugs that we ingest, like medications or alcohol. Infection can be viral, bacterial, or a Candida (yeast) infection, and it may appear as gastroenteritis (stomach flu / diarrhea) or have no symptoms at all. In each case, the resulting inflammation causes a breakdown of the proper structure of the gut lining, which can allow for the passage of debris, such as waste, toxins, and food particles, across the tight junction.

What Triggers Inflammation?

Once the debris is allowed to cross the tight junctions, it can be exposed to the incredible number of immune cells that lay hidden just below the lining of our gut. In fact, the vast majority, an estimated 70-80% of our immune system exists in this gut-associated lymphatic tissue (GALT). When our immune cells are exposed to foreign substances, they respond as nature intended and mount an immune response. This response creates an inflammatory cascade that can begin to damage the endothelium even more and create more leaks. Stress plays a very important role at this step in the inflammatory pathway. Cortisol is our major long-term stress hormone, and its presence alters the normal immune response throughout the body. Thus, when we are stressed, our immune response is different than when we are relaxed and happy.

Continuing the Cycle
Repeated exposure to triggers increases immune activity. This response can cause greater damage to the gut lining. This is ultimately how food sensitivities become an escalating problem, and why removing the triggering food can reduce the symptoms and stop the inflammatory chain. Toxins, yeast, and bacteria can sustain inflammation. Toxins, yeast, and bacteria can sustain inflammation. Repeated exposure can drive a worsening inflammatory cycle.

Inflammation, Autoimmunity and Allergies
The resulting inflammatory cycle is how leaky gut can create inflammatory conditions like rheumatoid arthritis, allergies, asthma, and even autoimmune conditions like IBD (Inflammatory Bowel Disease). Studies have also shown an association between leaky gut and several conditions, such as type I ("juvenile onset") diabetes, lupus, MS (Multiple Sclerosis), and even autism.

Symptoms of Leaky Gut

Because the immune effects of leaky gut can enter the bloodstream and then travel anywhere in the body, there are a number of different signs and symptoms associated with this condition. Some examples include: fatigue, diarrhea, constipation, bloating, gas, reduced immunity, skin rashes, eczema, anxiety, depression, irritability and dark circles under the eyes. Food may enter the bloodstream before complete digestion. This process can impair nutrient absorption. Malabsorption can lead to nutrient deficiencies over time. Signs of this can appear over time as dry skin, fatigue, as well as brittle hair and nails.

Leaky Gut vs Candida

Often, people will attribute leaky gut symptoms to candida (a yeast overgrowth in the gut), and although it is a common cause of leaky gut, treating candida alone will not fully resolve the symptoms and can often make it worse. Anti-candida treatments can often be harsh and further damage the gut. It is important to heal any damage after clearing the cause of the inflammation.

Supplements For Reducing Leaky Gut Inflammation

Curing leaky gut ends up being a two-step process. First, it is important to remove the offending agent causing the inflammation and damage in the gut. Individuals who suffer from leaky gut may need to follow certain dietary restrictions in order to alleviate symptoms. Introducing a variety of fruits, vegetables and whole grains, as well as incorporating lean protein sources into the diet, while avoiding food sensitivities, will help to alleviate symptoms.

Antimicrobial herbs and supplements can help eliminate harmful bacteria and Candida. Food sensitivities require long-term dietary elimination. Some people may need permanent dietary changes. Removing toxins can help reduce ongoing inflammation and immune activation. While we are removing the cause of the problem, we can help to reduce the inflammation using supplements.

There are a number of supplements that can reduce gut inflammation, but some of the best are:

Fish Oil

This oil is rich in omega 3 fatty acids and has been shown to reduce inflammation, improve mood, thin the blood, and reduce blood pressure.

Boswellia

This herb is renowned for its ability to reduce systemic inflammation in the body. Although it has been most thoroughly researched for the treatment of arthritis, its use can be expanded to other inflammatory conditions. 

Curcumin

Another herb that has been established for its anti-inflammatory properties, curcumin (tumeric) can be added to your cooking or supplemented directly as a great way to reduce any inflammation in your gut.

Supplements To Help Heal Leaky Gut

Once the source of the inflammation is removed, the immune system is no longer stimulated, and the gastrointestinal lining has a chance to heal. It will, of course, heal naturally over time, but we can easily help to speed up the process. Restricting alcohol and caffeine, which are both irritating to the mucosal membrane of the gut, also helps to reduce the symptoms of leaky gut. Reducing stress levels with breathing exercises and lifestyle changes can help to promote healthy digestion and reduce cortisol levels to allow restoration of normal immune function.

Of course, there are a number of supplements that can help to reduce inflammation and speed the healing of the gut lining. Once the tight junctions are repaired, the symptoms of leaky gut will resolve.

L-Glutamine

This amino acid can be considered the single most important supplement for restoring the integrity of the gut lining. It is a major food source for the enterocytes, and providing food allows them to replicate and heal regions of damage.

DGL (Deglycyrrhizinated Licorice)

Licorice is a soothing and healing herb that can soothe the intestinal lining directly and also acts to regulate the immune system and help calm any ongoing inflammation.

Demulcents

This class of herbs coat and protect the intestinal lining from any further damage. By protecting the lining, they give the enterocytes time to heal. Some examples are marshmallow and slippery elm.