Leaky Gut Syndrome: What You Need to Know

What Is Leaky Gut Syndrome?

A leaky gut can refer to various issues affecting the lining of the small intestine. The small intestine is a long, tube-like structure that processes food. After swallowing, food moves to the stomach, where it's broken down and mixed with digestive enzymes. The mixture then travels through the small intestines. Normally, nutrients and water pass through the intestinal walls into the bloodstream.

The intestines have special cells with junctions that allow nutrients to enter the blood while blocking harmful substances like bacteria and toxins. They also contain mucus, proteins, and beneficial bacteria that help this process.

Sometimes, this system can become damaged, allowing harmful substances to leak into the bloodstream. When this happens, the immune system may react, which can cause various symptoms, either in the abdomen or throughout the body.
 

What Are the Main Causes of a Leaky Gut?

If your intestinal barrier has been compromised, it has likely endured significant stress, potentially over a long period.

The potential factors leading to increased intestinal permeability include:

• Chronic inflammatory conditions, such as inflammatory bowel disease (IBD) and celiac disease

• Other illnesses that cause damage to the intestines, such as HIV/AIDS.

• Chemotherapy and radiation treatments that damage the intestinal lining

• Persistent excessive consumption of alcohol or nonsteroidal anti-inflammatory drugs (NSAIDs)

• Food sensitivities that trigger an immune reaction to certain foods

What Are the Symptoms of a Leaky Gut?

There are no symptoms directly connected to increased intestinal permeability. However, intestinal permeability typically results from damage to the intestinal lining, and you may experience symptoms related to that damage.

For instance:

Digestive system changes like bloating, diarrhoea, gas or Irritable bowel syndrome
Seasonal allergies or asthma symptoms

• Hormonal imbalances like PCOS (Polycystic Ovary Syndrome) and PMS (Premenstrual Syndrome)

• Autoimmune diseases include rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, psoriasis or celiac disease

• Chronic fatigue or fibromyalgia

• Mental health issues include depression, anxiety, attention deficit disorder (ADD), and attention deficit hyperactivity disorder (ADHD)

• Skin conditions like acne, rosacea, or eczema

• Candida overgrowth is a fungal infection in humans

• Food allergies, sensitivities or intolerances

• A weakened or compromised immune system

• Arthritis or joint pain

How is Intestinal Permeability Measured?

The tests to measure intestinal permeability include:

• Urine test: For this test, you consume a solution containing various sugars with molecules of different sizes, some of which are not absorbed by the intestines. Analysts then measure the levels of these sugars in your urine to determine which ones have passed through your gut wall.

• Blood test: This test examines a blood sample for signs of gut bacteria penetration. Analysts look for specific antibodies and endotoxins as biomarkers.

• Tissue biopsy: This more invasive procedure involves analysing a sample of your intestinal tissue using a chamber. The test applies an electrical current to measure ion transport across the intestinal barrier, which correlates with water transport.

• Confocal endomicroscopy: This advanced endoscopic technique provides high-resolution, magnified images of your intestinal lining. If there are gaps in the lining, a contrast fluid injected into your vein may become visible in your gut.

How to Treat a Leaky Gut?

Treating leaky gut involves addressing the underlying causes and making lifestyle changes to improve gut health. Here are some approaches:

1. Dietary Changes

Foods to Eat:

Since leaky gut syndrome isn’t officially recognised, there’s no specific treatment. However, you can enhance your overall digestive health with a good diet.
One way is to eat foods that promote the growth of beneficial gut bacteria. An unhealthy gut microbiome has been linked to various health issues, including chronic inflammation, cancer, heart disease, and type 2 diabetes.

Here are some foods that can boost digestive health:

• Vegetables: broccoli, brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini

• Roots and tubers: potatoes, sweet potatoes, yams, carrots, squash, and turnips

• Fermented vegetables: kimchi, sauerkraut, tempeh, and miso

• Fruit: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarins, lemon, limes, passionfruit, and papaya

• Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and others

• Gluten-free grains: buckwheat, amaranth, rice (both brown and white), sorghum, and gluten-free oats

• Healthy fats: avocado, avocado oil, and extra virgin olive oil

• Fish: salmon, tuna, herring, and other omega-3-rich fish

• Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs

• Herbs and spices: all herbs and spices

• Cultured dairy products: kefir, yoghurt, Greek yoghurt, and traditional buttermilk

• Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha

• Nuts: raw nuts, including peanuts, almonds, and nut-based products, like nut milk.

Foods to Avoid:

Avoiding certain foods is also crucial for improving your gut health. Some foods can cause inflammation in your body, which may encourage the growth of harmful gut bacteria linked to many chronic diseases. Here’s a list of foods that might damage healthy gut bacteria and could trigger digestive issues like bloating, constipation, and diarrhoea:

• Wheat-based products: bread, pasta, cereals, wheat flour, couscous, and similar items

• Gluten-containing grains: barley, rye, bulgur, triticale, and oats

• Processed meats: cold cuts, deli meats, hot dogs, and similar items

• Baked goods: cakes, muffins, cookies, pies, pastries, and pizza

• Snack foods: crackers, muesli bars, popcorn, chips, and similar snacks

• Junk food: fast food, potato chips, sugary cereals, candy bars, and similar items

• Dairy products: milk, cheese, and ice cream

• Refined oils: canola, sunflower, soybean, and safflower oils

• Artificial sweeteners: aspartame, sucralose, and saccharin

• Sauces: salad dressings, soy sauce, teriyaki sauce, and hoisin sauce

• Beverages: alcohol, carbonated drinks, and other sugary beverages

2. Probiotics

Probiotics are live microorganisms, including bacteria, yeast, and other tiny organisms, that can positively impact health and well-being. Some probiotics may help strengthen the cells of the intestinal walls, reduce inflammation, enhance intestinal barrier function, and prevent the growth of harmful bacteria. Good sources of beneficial probiotics include fermented foods like yoghurt, sauerkraut, kefir, kimchi, kombucha, miso, tempeh, and certain types of cottage cheese.

3. Prebiotics

Prebiotics are foods that provide nourishment for the beneficial bacteria in your gut. They are commonly found in plant fibres, so a diet high in fruits and vegetables can support good gut health. Examples of prebiotic-rich foods include bananas, onions, garlic, leeks, asparagus, and whole grains.

4. Supplements for Leaky Gut

You may be able to improve gut health and address leaky gut by taking certain nutritional supplements. It is best to consult a doctor to determine which supplements may be most suitable for you and the appropriate dosages. Some supplements that might help with leaky gut include:

• Zinc: Zinc supplements may help reduce leaky gut.

• Vitamin D: Vitamin D may aid in repairing the gut lining.

• Vitamin A: Vitamin A may support the healing of a leaky gut.

• Glutamine: Glutamine may help protect the gut from increased permeability, which can occur during intense exercise, and may assist in restoring gut health from other causes.

• Bovine Colostrum (contains dairy): Colostrum, the milk produced in the first few days after birth, is rich in nutrients and growth factors. It may promote cell growth in the intestines and improve leaky gut.

5. Stress Management

Engaging in activities like yoga, meditation, and deep breathing exercises can help lower stress levels, which may positively impact gut health. Chronic stress can disrupt the gut lining and contribute to a leaky gut, so managing stress effectively is crucial for maintaining a healthy digestive system.

6. Limit Medication Use

Collaborate with your doctor to minimise medications that can harm the gut, such as non-steroidal anti-inflammatory drugs (NSAIDs) and antibiotics. These medications can disrupt the gut microbiome and damage the intestinal lining, so it's important to use them only when necessary and under medical supervision.

7. Hydration

Staying well-hydrated supports overall health and aids digestion. Water helps to keep the digestive tract moving smoothly, which can assist in the healing process of the gut lining and improve nutrient absorption.

8. Regular Exercise

Regular exercise promotes a healthy gut by stimulating digestion, improving circulation, and reducing stress. Walking, jogging, or cycling can help maintain a balanced gut microbiome and support overall gut function.
 

Conclusion

Digestion turns the food you eat into energy for your body. This process can get messed up by a poor diet, illness, medication, or intense exercise. When your intestines become "leaky," they let harmful things like bacteria and toxins enter your bloodstream, leading to various health problems.

Fortunately, you can improve a leaky gut by eating more fresh, unprocessed foods and cutting down on processed, fatty, and sugary ones. Sometimes, you might need to follow a special diet and take supplements. You can try making these changes, and If symptoms persist, consult a gastroenterologist for a thorough evaluation to identify the cause of your condition.