Leaky gut, also known as increased intestinal permeability, often develops from a lifestyle low in dietary fiber. The recommended daily fiber intake—25 grams for women and 38 grams for men—is rarely met, creating an imbalance in gut microbiota and compromising the gut barrier.
At BloomLab, our focus revolves around addressing gut health, emphasizing the synergy of prebiotics, probiotics, and lifestyle adjustments.
Understanding Fiber and Prebiotics
Prebiotics nourish beneficial gut bacteria and are categorized into soluble fiber, insoluble fiber, and polyphenols:
- Soluble Fiber: Dissolves in water, forming a gel-like substance. Different types of soluble fiber serve unique roles in gut health:
- Inulin and FOS (Fructooligosaccharides): Stimulate the growth of beneficial bifidobacteria, improving gut barrier function.
- Psyllium Husk and Beta-Glucan: Aid digestion, regulate bowel movements, and help manage cholesterol levels.
- GOS (Galactooligosaccharides): Support beneficial bacteria growth, enhancing immune function and gut health.
- Pectin: Found in fruits, supports healthy digestion and helps maintain intestinal barrier integrity.
- Mucilage: Found in chia seeds, flaxseeds, aloe vera, and slippery elm. Rich in fiber, mucilage forms a soothing gel that supports digestive health, hydration, and helps regulate bowel movements.
- Resistant Dextrin (Fibersol): Supports digestive health by increasing beneficial bacteria and enhancing satiety.
Examples include oats, chia seeds, psyllium husk, apples, bananas, garlic, onions, flaxseeds, aloe vera, slippery elm, and beans. To reach daily fiber goals, an average serving of oats (½ cup) provides about 4 grams, chia seeds (2 tablespoons) provide approximately 10 grams, psyllium husk (1 tablespoon) offers about 5 grams, and a medium apple delivers around 4 grams.
- Insoluble Fiber: Adds bulk and supports gut motility. Found in whole grains, vegetables like broccoli and carrots, and nuts. Vegetables typically contain more insoluble fiber compared to soluble fiber, making it challenging for people to meet soluble fiber needs through vegetables alone.
- Polyphenols: Powerful plant compounds that enhance gut diversity. Rich sources include blueberries, dark chocolate, green tea, and spices like turmeric. Consuming a cup of blueberries (about 150 grams) provides an optimal daily intake of polyphenols.
Fiber's Impact on Short-Chain Fatty Acids (SCFAs) and Gut Lining
Dietary fiber, especially soluble fiber, is fermented by beneficial gut bacteria into short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate. These SCFAs nourish intestinal cells, strengthen the gut barrier, and reduce inflammation, directly enhancing gut lining integrity and overall gut health.
In the absence of dietary fiber, gut bacteria lack essential nutrients and begin degrading the gut's protective mucus layer—a process known as mucin degradation. This compromises the intestinal barrier, initiating inflammation and increasing the risk of leaky gut.
Probiotics: Quality over Quantity
When choosing probiotics, diversity is key. Rather than opting for a supplement with high CFUs of a few strains, we recommend consuming probiotics containing multiple strains. At BloomLab, our GutReset product utilizes a unique blend of three different types of kefir—cow kefir, goat kefir, and water kefir. Cow and goat kefir typically contain over 20 probiotic strains each, while water kefir usually has around 10-15 strains. Although some strains may overlap among the kefirs, the diverse combination significantly enhances microbial diversity. Combined, GutReset provides around 35 distinct probiotic strains. Unlike traditional probiotics that often require regular rotation due to limited strain diversity, GutReset’s comprehensive probiotic blend eliminates the need for rotation, making daily probiotic consumption easy and effective.
BloomLab’s Convenient Fiber Solutions: MetaBloom and LunaBloom
Recognizing the daily challenges people face in consistently consuming adequate soluble fibers through diet alone, BloomLab developed MetaBloom and LunaBloom. Both products contain selected soluble fibers that conveniently support daily fiber intake and contribute to optimal gut health.
Lifestyle Adjustments
Alongside dietary modifications, lifestyle plays a crucial role. Practices like regular physical activity, sufficient hydration, stress management, and adequate sleep significantly influence gut integrity.
