The term “leaky gut” has gained considerable attention recently. While the medical community's understanding of the mechanisms that cause disease continues to evolve, the concept of illnesses originating in the gut, reminiscent of the ancient belief in hypochondriasis, is being re-examined. This article delves into leaky gut syndrome, also known as increased intestinal permeability, exploring its causes, associated conditions, and dietary strategies to manage it.
Understanding Leaky Gut Syndrome
Leaky gut syndrome is a proposed condition characterized by increased intestinal permeability. The digestive system, a complex network of organs, breaks down food, absorbs nutrients and water, and eliminates waste. The intestinal lining, covering over 4,000 square feet of surface area, acts as a barrier controlling what enters the bloodstream. In a healthy gut, this barrier is tightly sealed. However, when the gut lining becomes unhealthy, cracks or holes may develop, allowing partially digested food, toxins, and bacteria to penetrate the tissues beneath it.
Increased intestinal permeability (IP) describes how easily substances such as food, nutrients, and bacteria can pass through the intestinal wall. Leaky gut, or increased intestinal permeability, occurs when the tight junctions of intestinal walls loosen. This makes it easier for larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into the bloodstream. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond.
Alternative health practitioners suggest that this "leakiness" triggers widespread inflammation and an immune reaction, leading to various health problems collectively known as leaky gut syndrome. They believe leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue.
While we all have some degree of leaky gut, as this barrier isn't completely impenetrable, the critical question remains: can a leaky gut cause problems elsewhere in the body? Some studies suggest a possible association between leaky gut and autoimmune diseases (lupus, type 1 diabetes, multiple sclerosis), chronic fatigue syndrome, fibromyalgia, arthritis, allergies, asthma, acne, obesity, and even mental illness.
Read also: Leaky Gut and Diet
Is Leaky Gut Syndrome a Recognized Medical Diagnosis?
Controversy persists regarding whether leaky gut causes diseases outside the gastrointestinal tract in humans. Although increased intestinal permeability exists and occurs alongside many diseases, it’s not clear if it’s a symptom or underlying cause of chronic disease. Mainstream physicians do not recognize it as a medical diagnosis, as there is currently little evidence that increased intestinal permeability is a serious health problem in and of itself.
Causes and Risk Factors
The exact cause of leaky gut remains a mystery. However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes. Modern life may actually be the main driver of gut inflammation. There is emerging evidence that the standard American diet, which is low in fiber and high in sugar and saturated fats, may initiate this process.
Several factors can influence intestinal permeability. Zonulin, a protein that regulates tight junctions, is one such factor. Research indicates that higher levels of zonulin may loosen tight junctions and increase intestinal permeability. Two factors known to stimulate higher zonulin levels in certain individuals are bacteria and gluten. Aside from zonulin, other factors can also increase intestinal permeability. Research shows that higher levels of inflammatory mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13), or the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, may increase intestinal permeability. Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis.
The Gut Microbiota and Its Role
The gut has more than 100 trillion bacteria, with an aggregate biomass of approximately 1.5 kg, composed of more than 200 microbial strains in an individual and more than 90% of the dominant bacterial species belonging to the phylum Firmicutes and Bacteroidetes. The microbial community that harbors the gastrointestinal tract is diverse and host specific. The implications of the microbiota in the health of individuals are very numerous, from the stimulation of the immune system, the degradation of dietary fibers, the increase in function and motility of the gastrointestinal tract facilitate the absorption of nutrients and the inhibition of pathogens.
The gut microbiota (GM) is directly related to health and disease. In this context, disturbances resulting from excessive stress, unbalanced diet, alcohol abuse, and antibiotic use, among other factors, can contribute to microbiota imbalance, with significant impacts on host health. Diet can be considered one of the main modulating factors of GM, impacting its composition and functionality. Excessive consumption of simple carbohydrates, saturated fats, and processed foods appears to be directly linked to dysbiosis, which can lead to intestinal hyperpermeability and leaky gut syndrome.
Read also: Recovering from Leaky Gut
Dietary Strategies for Managing Leaky Gut
Since leaky gut syndrome isn’t an official medical diagnosis, there is no recommended treatment. Yet, you can do plenty of things to improve your general digestive health. However, it is always a good idea to eat a nutritious, unprocessed diet that includes foods that help quell inflammation (and avoids foods known to trigger inflammation), which may, at least in theory, help to rebuild the gut lining and bring more balance to the gut flora.
Foods to Include in Your Diet
One is to eat a diet rich in foods that aid the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has been linked to poor health outcomes, including chronic inflammation, cancers, heart disease, and type 2 diabetes. Eating foods that positively influence intestinal bacteria and inflammation can help relieve symptoms of leaky gut syndrome. A diet that promotes digestive health should focus on fibrous vegetables, fruits, fermented vegetables, cultured dairy products, healthy fats, and lean, unprocessed meats.
Examples of such foods include:
- 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, mandarin, lemon, limes, passionfruit, and papaya
- Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more
- Gluten-free grains: buckwheat, amaranth, rice (brown and white), sorghum, teff, 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, yogurt, Greek yogurt, and traditional buttermilk
- Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha
- Nuts: raw nuts, including peanuts, almonds, and nut-based products, such as nut milks
Foods to Avoid
Avoiding certain foods is equally important for improving your gut health. Some foods have been shown to cause inflammation in your body, which may promote the growth of unhealthy gut bacteria that are linked to many chronic diseases. Cutting out foods containing gluten or common stimulants of digestive symptoms may also help. Some people may also find that diets like the Gut and Psychology Syndrome (GAPS) diet may ease leaky gut symptoms. However, this diet is incredibly restrictive, and no scientific studies support its health claims.
The following list contains foods that may harm healthy gut bacteria, as well as some that are believed to trigger digestive symptoms, such as bloating, constipation, and diarrhea:
Read also: Diet and Ogilvie Syndrome
- Wheat-based products: bread, pasta, cereals, wheat flour, couscous, etc.
- Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats
- Processed meats: cold cuts, deli meats, bacon, hot dogs, etc.
- Baked goods: cakes, muffins, cookies, pies, pastries, and pizza
- Snack foods: crackers, muesli bars, popcorn, pretzels, etc.
- Junk food: fast foods, potato chips, sugary cereals, candy bars, etc.
- Dairy products: milk, cheeses, and ice cream
- Refined oils: canola, sunflower, soybean, and safflower oils
- Artificial sweeteners: aspartame, sucralose, and saccharin
- Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce
- Beverages: alcohol, carbonated beverages, and other sugary drinks
Sample Meal Plan
Below is a healthy 1-week sample menu for improving your digestive health. It focuses on incorporating foods that promote the growth of healthy gut bacteria while removing foods that are notorious for causing uncomfortable digestive symptoms. Some menu items contain sauerkraut, a type of fermented cabbage that is easy, simple, and inexpensive to prepare.
- Monday
- Breakfast: blueberry, banana, and Greek yogurt smoothie
- Lunch: mixed green salad with sliced hard-boiled eggs
- Dinner: beef and broccoli stir-fry with zucchini noodles and sauerkraut
- Tuesday
- Breakfast: omelet with veggies of your choice
- Lunch: leftovers from Monday’s dinner
- Dinner: seared salmon served with a fresh garden salad
- Wednesday
- Breakfast: blueberry, Greek yogurt, and unsweetened almond milk smoothie
- Lunch: salmon, egg, and veggie frittata
- Dinner: grilled lemon chicken salad with a side of sauerkraut
- Thursday
- Breakfast: gluten-free oatmeal with 1/4 cup of raspberries
- Lunch: leftovers from Wednesday’s dinner
- Dinner: broiled steak with Brussels sprouts and sweet potatoes
- Friday
- Breakfast: kale, pineapple, and unsweetened almond milk smoothie
- Lunch: beet, carrot, kale, spinach, and brown rice salad
- Dinner: baked chicken served with roasted carrots, beans, and broccoli
- Saturday
- Breakfast: coconut-papaya chia pudding - 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya
- Lunch: chicken salad with olive oil
- Dinner: roasted tempeh with Brussels sprouts and brown rice
- Sunday
- Breakfast: mushroom, spinach, and zucchini frittata
- Lunch: sweet potato halves stuffed with spinach, turkey, and fresh cranberries
- Dinner: grilled chicken wings with a side of fresh spinach and sauerkraut
Additional Tips for Improving Gut Health
Although diet is key to improving gut health, there are plenty of other steps you can take.
Here are some more ways to improve your gut health:
- Take a probiotic supplement. Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet.
- Reduce stress. Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help.
- Avoid smoking. Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise your count of healthy bacteria and reduce your count of harmful gut bacteria.
- Sleep more. Lack of sleep can cause a poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability.
- Limit alcohol intake. Research has shown that excessive alcohol intake may increase intestinal permeability by interacting with certain proteins.