“Epithelial cells act as gates, much like TSA agents. They don’t let everything through,” says gastroenterologist Ali Rezaie, MD, MSc.of Connecting to Your Microbiome: A Guide to IBS, SIBO, and a Low-Fermented Diet“But when epithelial cells are damaged, this is called hyperpermeability or ‘leaky gut.’ Bacteria can enter the body and cause micro-inflammatory conditions. ”
Oh yeah, the infamous “leaky gut”. That’s where the amino acid glutamine (also called L-glutamine) comes in.
Glutamine, the most abundant amino acid in the human body, is the “building block” of proteins. It is produced naturally by the body (mainly in muscles) and is also found in many foods. According to Dr. Rezaie, the epithelial cells in your gut are completely replaced every five to seven days. “The regeneration rate of these cells is dependent on glutamine,” he says.
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In general, a healthy person gets all the L-glutamine they need from their body’s natural production and diet, says Dr. Rezaie. However, people suffering from digestive disorders such as celiac disease and Crohn’s disease may need more l-glutamine to keep their intestinal lining in optimal shape compared to people without these conditions. Additionally, if you happen to suffer from leaky gut, you may need to increase your intake of L-glutamine to restore the intestinal epithelium. You suddenly need a lot more energy, which increases cell turnover,” says Dr. Rezaie.
Foods containing glutamine
It’s entirely possible that you’re consuming glutamine-rich foods on a regular basis. According to Dr. Rezaie, many elements of the Mediterranean diet (mainly plant-based, including whole grains, seafood, eggs, and even lean chicken) glutamine-rich foods such as fish, poultry, and eggs. Those on a strictly vegan or vegetarian diet can get glutamine from the aforementioned whole grains and cruciferous vegetables such as cabbage and broccoli. For those that trigger the feeling, Dr. Rezaie recommends two other powerful sources of glutamine, carrots and beets.
Glutamine supplements are also on the market, but Dr. Rezaie says supplements are only recommended in rare circumstances. or anyone recovering from an infectious gastrointestinal condition, consider this supplement. I’m on a very restrictive diet of sorts,” says Dr. Rezaie. Always talk to your health care provider before starting any new supplement.
Watch this video for expert-backed information on optimal gut health.
