Leaky gut, technically called increased intestinal permeability, has gained attention as a potential contributor to various health issues including food sensitivities, hormonal imbalances and mood disorders. But due to the inaccuracy or incomplete nature of much of the reporting around this it is often misunderstood. Read on for the full facts!
What Is Leaky Gut?
The gastrointestinal (GI) tract is both a protective barrier and one of the most important sites of exchange in the body, allowing nutrients to pass into the bloodstream while keeping harmful substances like toxins and pathogens out. The gut lining consists of tightly packed cells (enterocytes) held together by proteins called tight junctions. When these tight junctions are compromised the gut lining becomes “leaky,” allowing undigested food particles, toxins and bacteria to make their way into the bloodstream.
This breach can trigger an immune response, leading to chronic inflammation and potentially contributing to a variety of health conditions including autoimmune diseases, digestive disorders and skin issues.
Signs of Leaky Gut
There is no one pattern of symptoms for leaky gut, and the range of associated signs will overlap with other health conditions making it challenging to diagnose.
Common indications of leaky gut include:
- Digestive issues such as bloating, diarrhoea, constipation or irritable bowel syndrome (IBS).
- Food sensitivities especially to wheat, gluten, eggs, dairy, caffeine and sugar.
- Chronic fatigue which is classified as significant and persistent low energy despite adequate rest.
- Skin problems ranging from eczema, psoriasis and rosacea to acne.
- Mood disorders, including anxiety, depression and brain fog.
- Autoimmune Conditions. There is a significant body of research to indicate increased intestinal permeability can trigger autoimmunity, or for those with existing conditions such as rheumatoid arthritis, Hashimoto's thyroiditis and lupus it will worsen symptoms/increase rate of disease progression.
The Link Between Leaky Gut and Food Sensitivities
Food sensitivities are often mistaken as a cause of leaky gut but in reality they are a result of it. When the gut wall becomes more permeable, undigested food particles can enter the bloodstream. This then prompts the immune system to identify these particles as foreign invaders. Over time this immune response creates food sensitivities.
Rather than addressing food sensitivities in isolation, it is crucial to focus on healing the gut lining to reduce systemic inflammation and immune overreaction. The foods themselves aren’t an issue, a sensitivity isn’t an allergy, it’s just that they’re ending up where they shouldn’t be.
This is also why I will tend to advise against the use of food sensitivity testing. Such tests will often show a huge number of foods being ‘reacted to’ and the advice is that they all be eliminated with no note as to how that person should then address the gut wall issue that is allowing this to occur. This often leaves people on restrictive diets with fear around consuming lots of foods that would actually be of benefit to their digestive recovery. The actual intervention would be an elimination of triggering foods for 6-8 weeks with the inclusion of foods to heal the gut wall and lots of focus on stress management. Then the foods are reintroduced.
Causes of Leaky Gut
Contrary to popular belief, leaky gut is not caused by food sensitivities or specific dietary habits. Instead, it is often linked to lifestyle factors, including:
- Chronic Stress.
Prolonged stress weakens the immune system and disrupts gut function leading to increased intestinal permeability.
- Excess Endurance or HIIT Exercise.
This disrupts the gut generally which is why IBS is common amongst those exercising at high intensity. Mechanical jostling of the gut, changes to blood flow and microbiome balance all contribute to changes to gut integrity.
- Low Vitamin D Levels.
Vitamin D plays a vital role in maintaining the integrity of the gut lining. A deficiency can impair tight junction function and increase permeability.
Other contributors include frequent use of non-steroidal anti-inflammatory drugs (NSAIDs), alcohol consumption and parasitic infections.
Six Key Strategies to Improve Leaky Gut
- Adopt a Gut-Friendly Diet - Focus on whole, unprocessed foods that support gut health, such as:
- Prebiotic fibre rich foods: Aim for 30 different vegetables, fruits, nuts, seeds, whole grains, beans, pulses and legumes a week to feed beneficial gut bacteria.
- Fermented foods: Yoghurt, kefir, sauerkraut, tempeh, and kimchi contain probiotics. Try to have 1-2 tablespoons a few times a week.
- Bone broth: Is wonderfully rich in collagen and amino acids that support the gut lining. Sip like a cup of tea on an empty stomach or use in cooking.
- Try to avoid heavily processed foods, added sugars and additives like sweeteners which can exacerbate gut issues.
- Manage Stress - Since chronic stress is a major contributor to leaky gut, incorporating stress management techniques is crucial. Practices like mindfulness, meditation, yoga and deep breathing will be hugely helpful to improve gut health.
- Invest In Sleep - Your body does all of its healing and renewal when you are at rest. It is also when the gut microbiome regenerates and if well rested your system is naturally less stressed too! Quality is always key with sleep, remove tech from your bedroom, make sure you’re sleeping in a well ventilated room and try to limit caffeine after lunch.
- Limit Excessive Exercise - Moderate physical activity is beneficial, but excessive endurance training can harm the gut lining. Balance your exercise routine focusing on 75% strength/resistance work with the remainder as cardio based activities.
- Optimise Vitamin D Levels - Vitamin D supplementation can help strengthen the gut lining and improve immune function. Get your levels tested, you want to be around 100nmol/litre which is 30ng/dl. A high quality fat based supplement is usually needed for most people.
Address Inflammatory Triggers - Identify and reduce sources of inflammation such as alcohol, NSAIDs and environmental toxins. Non-stick pans are a huge contributor so try switching to stainless steel if possible.
