NEWSLETTER AUGUST 2025

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The last month of summer... In our part of Montana we’ve had a greener and cooler season than is typical. The flower and vegetable gardens are bountiful and the raspberry harvest is robust this year. What a treat.

We continue our series on the digestive system by exploring leaky gut syndrome. While leaky gut syndrome (or intestinal permeability) has not been universally established as a distinct medical condition, its concept remains a topic of considerable discussion and interest.

Growing evidence suggests increased intestinal permeability may contribute to various chronic health issues. Interest is expanding in exploring ways to support gut health in individuals experiencing gastrointestinal discomfort and systemic inflammation symptoms.

I’ll also share news and updates, and finish with a wonderful Middle Eastern style salad.

Great news! If you’ve missed previous issues of the newsletters, you can find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Here’s to your best health.

Therese

News & Updates

The September Group Optimize your Health Using a Continuous Glucose Monitor is full and ready to roll!

Interested in signing up for our next group?

Contact me at: therese@picassohealthandnutrition.com or 406 545-5888

Upcoming Presentation

I invite you to attend:

Women’s Nutrition Through the Lifecycle will be the topic of my presentation hosted by the Montana Sexual & Reproductive Health Collective

Nutrition needs change throughout a woman’s life — from adolescence, through the reproductive years, into menopause, and beyond. Each stage brings unique opportunities and challenges that can influence energy, hormonal balance, bone health, metabolic health, and overall well-being.

In this presentation, we’ll explore how nutrition can support women at every age and stage, emphasizing practical, evidence-based strategies to promote long-term health.

Wednesday, September 17 at 5:30 pm at the Roosevelt Center conference room. Learn more by contacting Adelaida at adelaidapoore@gmail.com

Need a Speaker?

Looking for a knowledgeable speaker for your next civic group or workplace wellness program? I'm now offering engaging, evidence-based talks on topics including nutrition, metabolic health, and digestive wellness. Presentations are tailored to your group’s interests—perfect for lunch-and-learns, or group meetings.

Bring practical, inspiring health education to your audience!

Contact me at 406 545-5888 or therese@picassohealthandnutrition.com

FEATURED ARTICLE

Leaky Gut 101: Understanding Intestinal Permeability

What Is Leaky Gut?

Your small intestine is like a carefully guarded border. It absorbs nutrients from the food you eat while keeping harmful substances—like toxins, bacteria, and undigested food particles—out of your bloodstream.

The lining of your gut is made of cells joined tightly together. Leaky gut, or increased intestinal permeability, happens when these tight junctions loosen more than they should, allowing unwanted substances to “leak” into the bloodstream.

Does the Gut Need to Be Semi-Permeable?

Yes—and that’s the key point.

Your gut lining is supposed to be selectively permeable, meaning it lets in small, digested nutrients (vitamins, minerals, amino acids) but blocks harmful invaders. Problems occur when the “mesh” becomes too wide and lets the wrong things through, triggering inflammation and immune reactions.

What Causes Leaky Gut?

Several factors can weaken the gut lining, including:

• Diet – Regular intake of highly processed foods, excess sugar, and low-fiber

• Chronic stress – Stress hormones can weaken the gut barrier

• Medications – Long-term use of NSAIDs (ibuprofen), certain antibiotics, or acid-reducing drugs

• Alcohol – Especially in excess

• Infections – Gut infections or overgrowth of harmful bacteria

• Exposure to environmental toxins - such as heavy metals, phthalates and pesticides

• Inflammatory conditions – Such as celiac disease or inflammatory bowel disease

• Dysbiosis - a gut microbiome out of balance

Why It Matters for Health

A well-functioning intestinal barrier is vital for gut and microbiome balance. When things are out of wack and the gut lining becomes more permeable, unwanted substances slip into your bloodstream. Your immune system may treat them like invaders, leading to body-wide symptoms or conditions such as:

• Chronic inflammation

• Food sensitivities

• Fatigue or brain fog

• Digestive discomfort (bloating, diarrhea, constipation)

• Potential links to autoimmune conditions

• Joint discomfort

• Skin ailments

How to Tell if You Have Leaky Gut

This isn’t definitive, but healthcare providers may find clues with:

• Detailed symptom assessment and medical history

• Urine testing of sugar molecules of various sizes (lactulose and mannitol)

• Stool tests (checking for inflammation, bacteria balance)

• Blood markers for inflammation or food sensitivities

• Specialized intestinal permeability tests

Steps to Support and Repair Your Gut

Everyone is unique. There is no ‘one size fits all’ solution, but here are some ways to improve gut health which may relieve symptoms of leaky gut:

Diet

• Focus on whole, minimally processed foods

• Include fiber-rich foods (vegetables, fruits, legumes) to feed healthy gut bacteria. If a diet is typically low in fiber, increase gradually

• Choose fermented foods (yogurt, kefir, sauerkraut, kimchi) for probiotics

• Add omega-3 rich foods (salmon, flax, chia) to reduce inflammation

• Limit alcohol, added sugars, and processed snacks

• If suspected sensitivities, work with a professional on an elimination plan

Lifestyle

• Manage stress through breathing exercises, walking, or meditation

• Prioritize sleep—poor rest can damage the gut barrier

• Move regularly—light to moderate activity supports gut motility and blood flow

Gut-Specific Nutrients (discuss with a healthcare provider)

L-glutamine, zinc, vitamin D, prebiotics, and polyphenol-rich foods (like berries and green tea) may support gut lining repair.

In Summary

Your gut lining is a smart filter—when it works well, you feel better. If it becomes “too leaky,” it can trigger a cascade of inflammation and health issues. If you experience uncomfortable symptoms reach out for support. An understanding and knowledgeable provider will work with you to develop a personalized plan that’s right for your symptoms and your lifestyle. By focusing on nourishing foods, reducing stress, and supporting healthy digestion, you can help maintain the balance between protection and absorption.

Article References

Intestinal permeability – a new target for disease prevention and therapy

All disease begins in the (leaky) gut: role of zonulin-mediated gut permeability in the pathogenesis of some chronic inflammatory diseases, Alessio Fasano

Elizabeth Lipski, PhD, CNC, FACN, IFMCP Digestive Wellness: Strengthen the Immune System and Prevent Disease through Healthy Digestion

Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases, Alession Fasano, Terez Shea-Donohue

Leaky Gut and the Ingredients that Help Treat It: A Review

FEATURED RECIPE

I made this Cookie & Kate version of Tabbouleh for a recent dinner with friends. So colorful and delicious. This recipe uses quinoa instead of bulgur, so it’s gluten-free while retaining the classic Middle Eastern salad’s distinctive taste. Chickpeas and feta are optional additions that make the dish more hearty. A perfect salad for an August summer bounty.

Quinoa Tabbouleh

Servings: 6 servings (about 7 1⁄2 cups salad)

Ingredients

1⁄2 cup quinoa

1 cup water

1 cup diced cucumber (1 small-to-medium)

1 cup diced tomato (1 large)

1 teaspoon fine sea salt, divided

3 medium bunches curly parsley (could also use Italian parsley)

1⁄3 cup chopped fresh mint (optional but recommended—you can chop it in the food processor with the parsley)

1⁄3 cup thinly sliced green onion

1⁄3 cup extra-virgin olive oil

3 to 4 tablespoons lemon juice, to taste

1 medium clove garlic, pressed or minced

Optional additions: 1 can chickpeas, drained and rinsed, and/or up to 4 ounces crumbled feta cheese

Instructions

1. Rinse the quinoa: Pour the quinoa into a fine-mesh colander and rinse under running water for at least 30 seconds. Drain well. Combine the rinsed quinoa and water in a saucepan. Bring the mixture to a boil over medium-high heat, then reduce the heat as necessary to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 13 to 17 minutes.

2. Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. Remove the lid and fluff the quinoa with a fork.

3. Meanwhile, combine the diced cucumber and tomato in a medium bowl with 1⁄2 teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until you’re ready to mix the salad.

4. To prepare the parsley, cut off the thick stems. Then, finely chop the parsley and remaining stems—you can do this by hand, but it’s much easier in a food processor with the standard “S” blade. Process 1 bunch at a time, transferring the chopped parsley to a large serving bowl before proceeding with the next.

5. Add the cooled quinoa, chopped fresh mint (if using) and green onion to the bowl of parsley. Strain off and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl (this ensures that your tabbouleh isn’t too watery). Add the strained cucumber and tomato to the bowl.

6. In a small measuring cup or bowl, whisk together the olive oil, 3 tablespoons lemon juice, garlic, and remaining 1⁄2 teaspoon salt. Pour it into the salad and stir to combine. If using the chickpeas or feta, add it now. Taste, and adjust if necessary—add another tablespoon of lemon juice for zing, or salt for more overall flavor.

7. If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. The tabbouleh will keep well in the refrigerator, covered, for up to 4 days.

Nutrition Facts (estimated)

1 heaping cup: Calories: 180, Protein: 3.3 grams,Carbohydrates: 13.5 grams (fiber: 2.5g), Fat: 13.6 grams

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Watch for my next newsletter in September.

Thanks again, and take care,

Therese

picassohealthandnutrition.com