The Surprising Substances That May Cause Leaky Gut
We are constantly inundated with advertisements, social media posts, and videos that proclaim to have uncovered the latest cause of everyone's health problems, along with a miraculous solution. However, the field of health and nutrition is far from straightforward. There are numerous intricate factors at play when it comes to our well-being. Each person's genetic composition, medical history, lifestyle choices, surroundings, and dietary habits are unique to them. The effects of these variables on an individual's health can vary greatly – one person may smoke for years with no apparent health issues, while another may develop lung cancer after just a couple of years of smoking. This variability applies to all aspects of health. It is crucial for us to prioritize what is best for our own bodies and strive to achieve a level of health that is realistic and sustainable for each of us.
The substance we are about to discuss is commonly present in many of the foods we consume. I discovered this during my research on leaky gut for a master's class. I was surprised by the unfamiliarity of this term, prompting me to share its significance with you. The information is backed by scientific research, adding credibility. Providing research-backed data goes beyond merely sharing the latest nutritional trends. I trust you will find this information beneficial.
Advanced Glycation End Products
Advanced gly-what?!
Intestinal barrier dysfunction, commonly referred to as leaky gut, can have multiple contributing factors. A study conducted by Clinics identified food processing, particularly the method of food heating, as one significant contributor. For instance, peanuts prepared in different ways can elicit varying reactions. Roasted peanuts exhibit greater allergenicity compared to raw peanuts due to their higher levels of advanced glycation end products. These products result from the interaction of reducing sugars with aminopeptides, lipids, and nucleic acids, ultimately forming the end product of a reaction chain.
I know, I know...that just got a little science-y and complicated, but stick with me...
Advanced Glycation End Products (AGEs) & Digestive Health
Higher concentrations of advanced glycation end products (AGEs) are observed based on the cooking method employed for food preparation. Diets rich in AGE-containing foods are more likely to lead to digestion issues. AGEs can be found in significant quantities not only in various cooked foods but also in popular beverages such as sodas, juices, teas, coffee, and soy sauce. Research has indicated a correlation between the consumption of AGEs and food intolerances, allergies, metabolic disorders, cardiovascular disturbances, and other pathologies.
Understanding the prevalence of AGEs in modern diets sheds light on the rise of conditions like leaky gut syndrome. The shift from consuming fresh foods to processed and packaged foods has significantly increased the intake of AGEs. This change in dietary patterns may be a significant contributing factor to the current health crisis affecting a large segment of the population.
How Do We Reduce the Amount of AGEs We are Exposed to?
There are different ways to reduce the number of Advanced Glycation End Products in your diet. Here are a few suggestions:
Slow cook, steam, and boil your food instead of roasting or grilling. This allows the food to increase in temperature at a slower rate.
Reduce the amount of sugar you consume on a daily basis. Sugars are found in a number of foods these days, which is why it's important to read the ingredients lists!
Avoid red meat and fatty animal protein. These contain higher concentrations of AGEs than lean meats.
Avoid margarine and hydrogenated oils.
Avoid roasted peanuts, nuts, and seeds.
Avoid fried foods and processed foods.
Eat more fresh and simple foods.
When cooking foods using dry heat, the production of AGEs increases. Higher levels of AGEs are indicated by browning in cooked food. For example, boiled chicken lacks browning compared to grilled chicken. It is advisable to consume dry cooked foods in moderation. Individuals with leaky gut or autoimmune disorders may benefit from reducing AGE intake to facilitate gut repair and decrease potential reactions or flare-ups.
Conclusion
AGEs may lead to a buildup in the body, resulting in oxidative stress and chronic inflammation. This can heighten the likelihood of various diseases, as well as issues like leaky gut and digestive problems. Consuming fresh, organic foods and opting for simple ingredients can help alleviate stress on your digestive system, promoting overall health for both your body and mind.
References:
Rapin, J. R., & Wiernsperger, N. (2010). Possible links between intestinal permeability and food processing: A potential therapeutic niche for glutamine. Clinics (Sao Paulo, Brazil), 65(6), 635–643. doi:10.1590/S1807-59322010000600012
https://www.healthline.com/nutrition/advanced-glycation-end-products#section3
