Key Takeaways
- Leaky Gut Syndrome compromises the intestinal lining, allowing harmful substances into the bloodstream, and triggering inflammation and health issues.
- Symptoms include digestive problems, food sensitivities, joint pain, and fatigue, often linked to autoimmune diseases.
- Contributing factors: processed diets, antibiotics, toxins, and stress.
- Healing: Remove triggers, Replace with nutrients, Re-inoculate with probiotics, Repair gut lining, Rebalance with stress management.
- Testing: stool, blood, and urine tests diagnose and monitor gut health.
- Phytonutrients and probiotics support healing.
- Monitor symptoms for gut healing success and overall health improvement.
Are you feeling constantly tired, bloated, itchy or achy? These could be signs of leaky gut syndromeâa hidden health issue affecting millions. Keep reading our guide to uncover what a leaky gut is, why it's happening, and how to heal your gut!
What is Leaky Gut?
Leaky Gut Syndrome also known as "Leaky Gut" is officially known as "increased intestinal permeability," It refers to the compromised lining of the gastrointestinal tract (GIT). This lining acts as a filter, determining what enters the body to be processed and then enters through to the bloodstream and what should be expelled.
When the intestinal lining is compromised, foreign particles like undigested food, viruses, fungi, or bacteria and toxins can pass directly into the bloodstream through the gaps in the intestinal wall known as the tight junctions. When this happens, this is when we start seeing issues arise that affect the digestive system resulting in food sensitivities and other chronic diseases.
Image from: Partners in Leaky Gut Syndrome: Intestinal Dysbiosis and Autoimmunity - PMC (nih.gov)
Symptoms of Leaky Gut Syndrome
When the gut wall or lining is compromised, allowing foreign bodies to enter directly into the bloodstream, a state of intestinal permeability can trigger various symptoms in the body, such as inflammation, joint pain, asthma, congestion, and chronic fatigue syndrome. Some of the more typical gastrointestinal symptoms experienced are feeling bloated and gas after eating, having diarrhoea or constipation frequently, irregular bowel movements and developing food allergies.
Studies suggest that leaky gut can also lead to autoimmune diseases which are now increasing amongst the population. Some of these diseases commonly seen are, Inflammatory bowel disease or Irritable bowel syndrome, Type 1 Diabetes, Celiac disease, Rheumatoid arthritis and Systemic lupus erythematosus to name a few.
The Gut-Immune System Connection
Around 60-70% of our immune system is located in the gut and this is all thanks to what is known as the gut microbiome. When this microbiome is thrown out of balance by the overgrowth of bad gut bacteria it can affect the gut barrier function resulting in a leaky gut. This imbalance of the gut microbiome is known as gut dysbiosis.
When foreign materials enter the body through a leaky gut, the immune system reacts to these foreign particles, causing the symptoms mentioned earlier. These symptoms are signals that the body is not well and that changes are necessary to prevent further issues.
Functional medicine has identified a lot of these health conditions in today's generation as linked with gut health. Traditional medicine fails to understand this condition which tends to lead to misdiagnosis and treatment options.
Why Are We Experiencing Leaky Gut?
There are many factors contributing to a leaky gut which can trigger these symptoms leading to more serious disease conditions. These are the common factors:
Dietary Factors, Food Supply and Processing
The food we consume plays a significant role in the health of our gut. The Western Diet is mainly made up of highly processed foods filled with sugars and preservatives offering low nutrient quality resulting in poor gut health. Fresh food supply is treated with chemicals like glyphosate (a chemical pesticide that is known to cause cancer) can also harm our gut lining, affecting our gut microbiome.
The way our food is produced and processed can contribute to leaky gut syndrome. Animals raised with growth hormones, foods containing emulsifiers, and other processed foods can damage the gut.
Medication
Antibiotics, especially when overused during childhood for infections like ear infections and tonsillitis, can contribute to gut issues. Inflammatory foods, including gluten, dairy, and processed products, are also major culprits. Even those without celiac disease can suffer from non-celiac gluten sensitivity. It is estimated that celiac occurs in about 1% of people in most populations and is showing to be increasing.
Medications, such as antibiotics, NSAIDs, and contraceptive pills, can also negatively impact gut health by causing imbalances in the gut microbiome and making the gut lining more susceptible to damage.
Environmental factors
Toxins in the environment are playing a major role in our health. These toxins can be found everywhere, the air (pollution, cigarette smoke), water pesticides (glyphosate), heavy metals (lead, mercury etc), mould and industrial chemicals used in everyday things such as plastic (BPA and forever chemicals).
Exposure to these toxins finds its way into our system which disrupts the diversity of the gut microbiome and thus leads to leaky gut syndrome.
Stress
Studies have shown the effect of stress on our body and how it has an emotional and physiological response which then manifests as other health issues. The same is true with our gut health, as it has been documented that stress and depression can reshape the gut bacteriaâs composition as a result of stress hormones which results in inflammation.
In the last decade, the gut-skin-brain axis has emerged as a research field that is finding more evidence on the way foods and intestinal microbiota can affect the development of intestinal and skin diseases.
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Testing for Leaky Gut
To diagnose and treat leaky gut syndrome, there are a few ways it can be done. Stool tests can be done to analyse the microbiome in more detail. These tests are now more common and can easily be requested from your integrative healthcare professional.
These tests often reveal the presence of yeast, bacteria and parasite levels as well as proteins such as zonulin (a key marker of coeliac disease). Identifying these imbalances and diagnostic markers is crucial for effective treatment, as the test will determine if there is permeability of the intestinal gut lining and for appropriate treatment to be prescribed.
Blood tests and urine tests are also conducted to help diagnose leaky gut. Blood tests will show any evidence of gut bacteria infiltration in the intestines as well as specific markers in the blood similar to a stool sample.
Urine tests will pick up what sugar levels are present once you consume a sugary solution. What then shows up in the urine will indicate infiltration of these sugars into the gut wall as it will not be present in the urine sample.
Healing a Leaky Gut: The 5 R Framework
To address leaky gut syndrome effectively, a holistic approach adopted in functional medicine focusing on removal, replacement, repair, re-inoculation, and rebalancingâcommonly referred to as the 5 R Framework of Functional Medicineâis recommended. Dr Mark Hyman refers to this framework in his practice.
1. Remove
Eliminate unhealthy and inflammatory foods, as well as any foods causing sensitivities. Examples of these inflammatory foods are processed foods, alcohol, gluten, dairy, and refined sugars. Remove harmful bacteria, yeasts, and parasites with the help of a healthcare practitioner through medication to eradicate the infection. This step also involves removing environmental toxins and medications like acid-blockers (PPIs), which can hinder proper digestion and nutrient absorption.
2. Replace
Replace digestive enzymes if needed to aid in food breakdown and nutrient absorption. Adding fresh herbs to your diet and eating salads before a meal can help stimulate your digestive enzymes in preparation for eating your meal. Otherwise taking a digestive enzyme prior to eating your meal with also assist with this. Incorporating prebiotics to feed beneficial bacteria in the gut is also a good step to help the microbiome re-establish the good bacteria in the system.
3. Re-inoculate
Reintroduce probiotics to recolonize the gut with good bacteria. Eating fermented foods rich in good bacteria is a great start, as food like kimchi, sour kraut, yoghurt (dairy-free if avoiding dairy) pickled vegetables etc. But to really give your body a head start choosing the right probiotics is important, find a high-quality product with well-researched strains will benefit your gut. However individual circumstances may vary so it may be worth consulting with a healthcare professional if you have specific conditions that need addressing.
4. Repair
Nourish the body with proteins containing amino acids like glutamine, which help repair the gut lining. Foods high in glutamine include fish and seafood, red cabbage, eggs, nuts and seeds and dark leafy greens. Bone broth is another great way to nourish with amino acids like glycine, proline and glutamine which heal the gut, but the collagen in bone broth is great in healing the gut. Supplements like zinc, vitamin D and vitamin A (found in cod liver oil) can also support mucosal lining health and are usually deficient in people with leaky gut.
5. Rebalance
Manage stress through practices like meditation and yoga to engage the parasympathetic nervous system, aiding the body in healing. Move your body with exercise, go for a walk or take up an activity that you enjoy, this will help you alleviate the stress and take you out of your head and back into your body. Stress is a significant component as more studies are emerging that highlight the gut-brain connection and the importance of mental health in maintaining a healthy gut.
The Role of Phytonutrients and Prebiotics
Phytonutrients, found in plant foods, act as prebiotics, supporting gut health. Foods like pomegranate (rich in polyphenols) and cruciferous vegetables (containing sulforaphane) may help maintain the gut's biofilm as well as feed the probiotics. For example, Akkermansia muciniphilia is a good bacterium, naturally occurring in the gut, but not obtained in food. This bacterium helps to promote a healthy microbiome by eating the polyphenols, toxins and mucin which then helps strengthen the gut lining wall by creating more mucin. Foods like pomegranate contain polyphenols which help to feed this bacterium and help it to reproduce and recolonize in the gut.
Therefore, incorporating a variety of colourful plant foods rich in polyphenols can significantly improve your gut health.
Probiotic Supplements to Improve Your Gut Health
Supplementing with a high-quality probiotic is important in helping to heal a leaky gut to help neutralise the imbalance in the gut. By doing so this can help to re-establish the gut microbiome with healthy good bacteria to help your digestive system so it is working at its peak.
Seed's DS-01 Daily Synbiotic is an example of a probiotic supplement containing 24 distinct strains and a polyphenol-based prebiotic made from Indian pomegranate. This blend supports gut health by boosting levels of beneficial bacteria like Akkermansia as the pomegranate is a food source to help Akkermansia reproduce in the gut and help to restrengthen the gut lining. This is a very unique blend found in this product and is in line with the current research. Finding a good quality probiotic with the right strains and data to back it up is important to support the healing of the gut.
Signs your gut is healing
Reviewing your initial symptoms and assessing if you are still experiencing them are the first signs that your gut is healing. For example, if you feel consistently bloated or have constipation or diarrhoea and after a few weeks, you no longer have these symptoms, this is a positive sign of healing. Other symptoms to note are feeling more energy and your skin looking and feeling better or experiencing less pain in your stomach or your joints is also another positive indication.
Frequently Asked Questions
Q1. How is leaky gut diagnosed?
There are a number of different tests that can be used to diagnose leaky gut syndrome. This can be a stool test, blood test or urine test. Stool and urine tests can be done at home and samples sent off to the labs for testing. To get these tests you will need to speak to an integrative healthcare professional who can prescribe these tests as well as analyse the results and provide you with treatment options if necessary.
Q2. What are the most common triggers for leaky gut?
Inflammatory foods such as processed foods, sugar, dairy, gluten and alcohol are common triggers. Environmental factors like toxins and chemicals are also triggers. Stress is another big trigger for leaky gut.
Q3. What vitamin deficiencies cause leaky gut?
Zinc, vitamin D and vitamin A are usually deficient in people with leaky gut hence supplementing with these nutrients will help to repair the gut. However, if you've been experiencing leaky gut for some time, you could be experiencing overall nutrient deficiency and thus eating plenty of fresh fruit and vegetables to help replenish the body is imperative. Adding a super greens powder could be helpful to provide the essential vitamins and minerals that are low.
Closing Thoughts
Healing leaky gut can involve a comprehensive approach, addressing dietary habits, environmental factors, and overall lifestyle. This all depends on individual circumstances and any pre-existing conditions which will vary from person to person. Therefore, getting a diagnosis will help to identify and pinpoint areas to focus on to aid the healing process.
Implementing the 5 R Framework would be a good foundation to get it back on track and optimise your gut health, in lieu of diagnosis.
Therefore, if we were to summarise it into 3 actionable points it would be to:
- Remove the triggers, particularly the inflammatory foods.
- Re-introduce nourishing foods like fresh fruits and vegetables and quality proteins that are rich in glutamine to heal the gut.
- Incorporate a good probiotic to re-establish the gut microbiome and add in some kind of activity to help manage stress levels.
The gut will be able to heal itself if you give it a chance, so be kind to yourself and take it one step at a time.