What exactly is “leaky gut syndrome?” Do you have it? How does it happen? What can you do about it?
Harvard Health calls it a “medical mystery” and “mysterious ailment.” It’s been linked to everything from gut troubles to autoimmune diseases, and even mental health concerns. I’m talking about “leaky gut syndrome”—have you heard of it?
Many doctors and the established medical community may not recognize it, but growing research suggests that it is associated with many health conditions. As a specialist in functional nutrition, I am confident to say that leaky gut syndrome is a real thing!
What is a “leaky gut syndrome?”
Your gut is a vast and complex system with many functions. It breaks down food into smaller digestible bits, keeps it moving through the gastrointestinal tract, and skillfully absorbs water and nutrients while keeping out harmful substances. More and more research shows that these essential gut functions are interconnected throughout your body—to everything from your heart to your brain.
Your gastrointestinal tract is lined with millions of cells, all side-by-side in a single layer. Those intestinal cells act as gatekeepers, they help the body with absorbing nutrients while keeping harmful substances out. This important function is only possible when if the cells are working properly and physically joined together very tightly via connections called “tight junctions”.
A leaky gut happens when the tight junctions aren’t so tight anymore. The cellular barrier is irritated and weakened, allowing tiny holes to appear. These perforations allow food particles, waste products, and bacteria to enter the bloodstream. The immune system is triggered and starts fighting them. This immune response can become the root cause of many serious conditions.
Do you have a leaky gut?
The symptoms of leaky gut are similar to those of other digestive conditions such as inflammatory bowel disease, celiac, and Crohn’s disease. Symptoms can include diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies.
But, because the food particles, toxins, and bacteria have been absorbed into the bloodstream symptoms can appear anywhere. Studies show that a leaky gut may feel like fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems (e.g., acne, rashes, eczema). A leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. There may even be links to anxiety and depression (if you are interested in learning the connection between gut and mood read my blog post on the gut-brain axis).
It is very difficult to diagnose a leaky gut or to tell how leaky it is. This means that, while there are some biomarker tests, there isn’t a reliable diagnostic test available just yet. However, some functional medicine tests can help with pinpointing which imbalances in the gut microbiome could be causing a leaky gut and how your immune system reacts to food.
What causes leaky guts?
A leaky gut is linked to eating a diet that is low in gut-friendly fiber, and high in processed foods, sugar, and saturated fat. Gut infections, chronic medication use, frequent use of antibiotics, and stress can also cause a leaky gut. Moreover, as you age your cells can get damaged more easily and heal slowly (including the cells that line your gut. This can leave you more susceptible to developing a leaky gut.
What can you do about a leaky gut?
One way to approach a suspected leaky gut is to address inflammation and eat a more gut-friendly diet. This means reducing excessive alcohol and processed foods intake. Consuming a diet that features whole foods and eliminates pro-inflammatory foods is a great way to start. If you are looking for delicious meals that feature anti-inflammatory whole foods only, check out my signature functional nutrition meal plan! To fix your leaky gut, it’s also a good idea to avoid foods that you are allergic to or sensitive to. However, food sensitivities can be tricky and hard to identify without running food sensitivity testing. Although there are many food sensitivity tests available on the market, in my practice I use only food sensitivity testing supported by well-designed clinical trials.
Pro Tip:If you’re going to proactively increase your fiber intake, do it over several weeks because sudden increases in fiber can cause gas, bloating, and other gut discomforts. If you have IBS, consult me to see if certain fibers may worsen your condition.
Regular exercise can help your digestive system. This means taking a 15- or 20-minute walk after you eat to help you digest your food. And don’t forget the importance of stress management, quality sleep, and not smoking.
If you plan on making changes to your diet and lifestyle, consider keeping a journal to help see if the changes are helping your symptoms.
My final thought…
Leaky gut is an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health. If you have symptoms that suggest a leaky gut, you can move toward a more gut-friendly diet. Try cutting down on alcohol, processed foods, and any foods that you may be allergic to or sensitive to. Consider functional tests to learn the condition of your microbiome and how your immune system reacts to food. And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.
If leaky gut or other inflammatory symptoms are bothering you, book an appointment with me to see if my programs can help you!
