Leaky gut, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged and develops tiny holes or cracks that allow undigested food particles, bacteria, and toxins to seep into the bloodstream. This triggers an immune response that can manifest in a variety of symptoms. So what exactly does leaky gut feel like? Here is an overview of some of the most common signs and symptoms.
Digestive Issues
One of the most common symptoms of leaky gut is digestive problems. This includes:
- Bloating
- Gas
- Abdominal pain
- Constipation and/or diarrhea
- Heartburn
- Indigestion
When the intestinal lining is damaged, it impairs your body’s ability to properly digest food and absorb nutrients. Undigested food particles can then sit in the intestines, leading to gas, bloating, and changes in bowel habits. The inflammation from leaky gut can also damage cells that produce digestive enzymes and hormones needed for optimal digestion.
Food Sensitivities
Developing new food intolerances or sensitivities is another common symptom of leaky gut. This is because the increased intestinal permeability allows undigested food particles to enter the bloodstream where they don’t belong. The immune system sees them as foreign invaders and creates antibodies to fight them. The next time you eat that food, those antibodies trigger inflammation and unpleasant symptoms like:
- Bloating
- Gas
- Diarrhea
- Abdominal pain
- Skin reactions like hives or eczema
- Congestion, coughing, or wheezing
Some of the most common food intolerances that develop as a result of leaky gut include dairy, gluten, eggs, soy, nuts, and nightshade vegetables.
Nutritional Deficiencies
Leaky gut can also impair your body’s ability to properly absorb important vitamins, minerals, and nutrients from the food you eat. Some nutritional deficiencies associated with leaky gut include:
- Iron deficiency
- Vitamin B12 deficiency
- Calcium deficiency
- Magnesium deficiency
- Zinc deficiency
This happens because the damaged intestinal villi are unable to properly uptake nutrients. Nutritional deficiencies can cause symptoms like chronic fatigue, muscle weakness, anemia, and more.
Chronic Inflammation
One of the hallmark symptoms of leaky gut syndrome is systemic inflammation that spreads beyond the GI tract. This is because toxins, microbes, and undigested food particles are constantly entering the bloodstream and triggering an inflammatory immune response. Signs of chronic inflammation include:
- Joint pain
- Skin issues like acne, eczema, or rosacea
- Puffy eyes or dark circles
- Chronic sinus congestion
- Headaches and migraines
- Inflammation of the thyroid or liver
Markers of inflammation like C-reactive protein (CRP) and sedimentation rate (ESR) may also be elevated on blood tests.
Autoimmune Disease
The chronic inflammation and immune activation caused by leaky gut syndrome is strongly linked to autoimmune disease development. Some examples of autoimmune diseases associated with increased intestinal permeability include:
- Celiac disease
- Crohn’s disease
- Ulcerative colitis
- Rheumatoid arthritis
- Lupus
- Type 1 diabetes
- Multiple sclerosis
- Hashimoto’s thyroiditis
In those with a genetic predisposition, leaky gut is thought to be a precursor to developing autoimmune disease later in life.
Skin Conditions
Many common skin disorders are also linked to leaky gut syndrome, including:
- Eczema
- Psoriasis
- Acne
- Rosacea
This is because systemic inflammation, food reactions, and nutritional deficiencies can all manifest on the surface of the skin. Healing the gut has been shown to improve many chronic skin complaints.
Mental Health Disorders
An inflamed, permeable gut may even contribute to poor mental health. There is growing evidence linking conditions like leaky gut to anxiety, depression, brain fog, and other mood disorders. Possible explanations include:
- Inflammation triggering changes in brain chemistry
- Gut microbes producing neurotoxins
- Nutritional deficiencies affecting neurotransmitters
- Food reactions causing disturbances in serotonin, dopamine, and GABA
Fixing leaky gut may help alleviate symptoms of mental health disorders and improve mood.
Fatigue
Exhaustion and chronic fatigue are very common complaints for those with leaky gut syndrome. This profound tiredness seems to stem from multiple factors, including:
- Energy being diverted to maintain a heightened immune response
- Impaired nutrient absorption leading to nutritional deficiencies
- Inflammation creating oxidative stress
- Toxins disrupting mitochondria function
As gut health improves, many people notice a dramatic increase in energy, stamina, and ability to function.
Why Does Leaky Gut Develop?
There are a variety of factors that can contribute to the development of increased intestinal permeability. Some of the most common causes include:
- Diet: Eating a diet high in processed foods, sugar, oils, and food additives can damage the intestinal lining over time. Likewise, a low fiber diet lacks nutrients needed for gut health.
- Infections: Bacterial, viral, or fungal infections in the GI tract can compromise the integrity of the intestinal barrier.
- Medications: Drugs like antibiotics, steroids, NSAIDs, and acid blockers may harm the GI tract.
- Stress: High stress levels raise inflammation and alter gut function.
- Leaky Gut Triggers: Reactions to foods like gluten, dairy, or soy can trigger leaky gut.
Genetic factors, nutrient deficiencies, and imbalanced gut microbes may also play a role. Oftentimes, it takes more than one of these factors to actually progress to leaky gut syndrome.
Diagnosing Leaky Gut Syndrome
Since there is no single symptom or test to definitively diagnose leaky gut syndrome, it requires a comprehensive approach. Some of the main diagnostic tools include:
- Symptom Questionnaires: Questionnaires can help assess common symptoms associated with leaky gut.
- Elimination Diets: Removing suspected trigger foods and reintroducing them one at a time helps reveal problem foods.
- Intestinal Permeability Testing: Tests like the lactulose to mannitol ratio can assess intestinal permeability.
- Stool Testing: Testing stool for blood, beneficial bacteria levels, parasites, etc. provides insight into gut health.
- Blood Tests: Looking at nutritional deficiencies, markers of inflammation, antibodies, and autoimmunity aids diagnosis.
- Endoscopy: Directly visualizing the GI tract can reveal areas of damage or disease.
Based on a complete evaluation of symptoms, test results, and response to interventions, a diagnosis can be made.
Natural Ways to Heal Leaky Gut
The good news is there are many natural solutions to help heal leaky gut syndrome. Some of the most effective strategies include:
- Change Your Diet: Remove inflammatory foods and eat a clean, anti-inflammatory diet centered around whole foods.
- Limit Stress: Utilize stress reducing techniques like meditation, yoga, deep breathing, etc.
- Take Key Supplements: Supplements like L-glutamine, zinc, omega-3s, and probiotics can help repair and protect the gut.
- Increase Fiber Intake: Eat more fiber-rich fruits, veggies, nuts and seeds to nourish gut microbiota.
- Stay Hydrated: Drink plenty of filtered water and herbal teas to maintain adequate hydration.
- Boost Digestive Enzymes: Take a digestive enzyme supplement to support complete digestion.
- Try Bone Broth: Sipping bone broth provides collagen, proline, and glutamine to heal the gut lining.
- Sleep More: Aim for 7-9 hours per night since sleep is crucial for gut health and tissue regeneration.
- Balance Gut Bacteria: Take probiotics and eat fermented foods daily to optimize your microbiome.
Following an anti-inflammatory leaky gut diet is key, along with making gut-healing lifestyle changes. Certain supplements and natural therapies can also accelerate the healing process.
Foods to Avoid with Leaky Gut
When healing leaky gut, there are certain foods that need to be removed from your diet because they can damage the intestinal lining and trigger inflammation. Foods to avoid include:
- Gluten
- Dairy
- Soy
- Eggs
- Corn
- Grains
- Beans/legumes
- Processed foods
- Sugar
- Vegetable/Seed oils
- Alcohol
- Caffeine
High FODMAP foods like garlic, onions, apples, and stone fruits may also need to be limited temporarily. After a period avoiding inflammatory triggers and allergenic foods, they can often be carefully reintroduced.
Best Foods for Healing Leaky Gut
Focus your leaky gut diet on eating the following gut-friendly foods:
- Bone broth
- Fermented foods
- Grass-fed meat
- Wild caught fish
- Pasture-raised poultry
- Organic vegetables
- Fresh fruit
- Healthy fats like olive oil, coconut, avocado
- Nuts and seeds
- Herbs and spices
These foods are rich in nutrients, antioxidants, and anti-inflammatory compounds that help heal the gut lining, balance bacteria, and reduce inflammation.
Lifestyle Changes
In addition to dietary changes, implementing certain lifestyle interventions can help heal leaky gut. Some beneficial strategies include:
- Managing stress with meditation, yoga, deep breathing, etc.
- Getting regular exercise appropriate for your current level of health.
- Optimizing sleep quality and getting 7-9 hours per night.
- Quitting smoking and limiting alcohol intake.
- Taking steps to balance blood sugar if needed.
- Boosting nutrient intake through foods and strategic supplementation.
Making gut-healing lifestyle modifications enhances the benefits reaped from dietary improvements.
Supplements for Leaky Gut
Certain supplements can also help restore gut barrier integrity, reduce inflammation, and improve symptoms of leaky gut syndrome. Top supplements include:
- L-Glutamine: Repairs and regenerates the intestinal lining.
- Probiotics: Reseed the gut with beneficial bacteria.
- Digestive Enzymes: Improve digestion of food.
- Zinc: Strengthens the gut barrier and immune system.
- Quercetin: Potent anti-inflammatory and antioxidant.
- Omega-3s: Powerful anti-inflammatory polyunsaturated fats.
- Aloe Vera: Soothes and heals the intestines.
It’s best to consult a functional medicine practitioner to determine which supplements are right for your individual case.
Takeaway
Leaky gut syndrome can cause a wide array of symptoms that often overlap with other conditions, making diagnosis challenging. However, some of the most common complaints involve digestive issues, food sensitivities, chronic inflammation, autoimmunity, nutritional deficiencies, and fatigue.
A comprehensive treatment approach involves removing trigger foods, adhering to an anti-inflammatory leaky gut diet, taking supportive supplements, and making gut-healing lifestyle changes. With time and consistency, it’s possible to reverse leaky gut, minimize symptoms, and improve overall health.