The term “leaky gut” has gained a lot of attention in recent years.
Also known as increased intestinal permeability, it’s a condition in which gaps in your intestinal walls start to loosen. This makes it easier for larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream.
Studies have associated increased intestinal permeability with several chronic and autoimmune diseases, including type 1 diabetes and celiac disease.
This article takes a close look at leaky gut and its causes. It also includes a list of foods that aid digestive health and a 1-week sample meal plan.
Leaky gut syndrome is a proposed condition caused by increased intestinal permeability.
The digestive system consists of many organs that collectively break down food, absorb nutrients and water, and remove waste products. Your intestinal lining acts as a barrier between your gut and bloodstream to prevent potentially harmful substances from entering your body ( 1 , 2 ).
Nutrient and water absorption mostly occurs in your intestines. Your intestines have tight junctions, or small gaps, that allow nutrients and water to pass into your bloodstream.
How easily substances pass across the intestinal walls is known as intestinal permeability.
Certain health conditions cause these tight junctions to loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food particles to enter your bloodstream.
Alternative health practitioners claim that leaky gut triggers widespread inflammation and stimulates an immune reaction, causing various health problems that are collectively known as leaky gut syndrome ( 3 ).
They believe leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue.
Yet, there is little evidence to prove that leaky gut syndrome exists. As a result, mainstream physicians do not recognize it as a medical diagnosis.
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 ( 4 ).
Summary
The exact cause of leaky gut is a mystery.
However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes (5).
Zonulin is a protein that regulates tight junctions. Research has shown that higher levels of this protein may loosen tight junctions and increase intestinal permeability ( 6 , 7 ).
Two factors are known to stimulate higher zonulin levels in certain individuals — bacteria and gluten ( 8 ).
There is consistent evidence that gluten increases intestinal permeability in people with celiac disease ( 9 , 10 ).
However, research in healthy adults and those with non-celiac gluten sensitivity shows mixed results. While test-tube studies have found that gluten can increase intestinal permeability, human-based studies have not observed the same effect ( 10 , 11 , 12 ).
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 ( 13 , 14 , 15 , 16 ).
Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis ( 17 ).
Summary
As 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.
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 ( 18 ).
The following foods are great options for improving your digestive health:
- Vegetables:
- Roots and tubers:
- Fermented vegetables:
- Fruit:
- Sprouted seeds:
- Gluten-free grains:
- Healthy fats:
- Fish:
- Meats and eggs:
- Herbs and spices:
- Cultured dairy products:
- Beverages:
- Nuts:
Summary
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 ( 19 ).
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:
- Wheat-based products:
- Gluten-containing grains:
- Processed meats:
- Baked goods:
- Snack foods:
- Junk food:
- Dairy products:
- Refined oils:
- Artificial sweeteners:
- Sauces:
- Beverages:
Summary
Monday, September 3, 2018