What Does It Mean to Have Leaky Gut Syndrome?

10 minutes read.

Have you heard about leaky gut before or you’re hearing it for the first time? Whichever way is cool.

Perhaps you’re suffering from certain health conditions triggered by a leaky gut. Unfortunately, you have been unaware of the root cause of the problem. To today you know.

Leaky gut which is medically referred to 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.

This type of health condition has gained a lot of attention in recent years.

Scientific research has shown that increased intestinal permeability may be the underline cause of several chronic and autoimmune diseases, including type 1 diabetes and celiac disease.

If you suspect you have health conditions associated with a leaky gut, avoiding processed foods and instead eating foods that promote the healthy growth of gut bacteria may help reduce digestive symptoms.

This article concisely explains to you what a leaky gut really is,  its causes, symptoms, a list of foods that promote digestive health, and food you should avoid hastening the healing process.

Feel free to skim through.

In this article:

• What is leaky gut syndrome?
• How does a leaky gut develop?
• What Causes Leaky Gut?
• Foods to Eat
• Foods to avoid
• Alternative therapy
• Conclusion

What Is Leaky Gut Syndrome?

Leaky gut refers to the dysfunction of the intestinal barrier between the bloodstream and often leads to the generation of the leaky gut syndrome (LGS) when the condition becomes chronic.

As the name indicates, leaky gut manifest in a disease medically known as increased intestinal permeability, which is induced by various causative factors.

Basically, Disruption of the intestinal tissue barrier increases intestinal permeability, resulting in leaky gut syndrome (LGS).

How does a leaky gut develop?

Your 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.

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.

Some 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.

They believe a leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue.

Indeed there is enough evidence to prove that leaky gut syndrome exists. As a result, mainstream doctors 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

A leaky gut, or increased intestinal permeability, occurs when the tight junctions of your intestinal walls loosen.

This may allow harmful substances, such as bacteria, toxins, and undigested food particles, to pass into your bloodstream.

What Causes Leaky Gut?

Well, the exact cause of the leaky gut isn’t yet very clear.

However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes.

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.

Two factors are known to stimulate higher zonulin levels in certain individuals — bacteria and gluten There is consistent evidence that gluten increases intestinal permeability in people with celiac disease

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.

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.

Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis.

The exact cause of leaky gut remains a mystery, but certain proteins like zonulin and markers of inflammation provide some clues.

Other potential causes include long-term NSAIDs use and an imbalance of gut bacteria known as gut dysbiosis.

Foods To Eat

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.

First of all, you need 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.

The following foods are great options for improving your digestive health:

• Vegetables: broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, garlic, turmeric, mushrooms, awa, anayara, ugbogoro, ugu, green and zucchini. etc

• Roots and tubers: potatoes, sweet potatoes, yams, tigernuts, fermented cassava(akpu/fufu), abacha, Ariel yam, cocoyam,  carrots, squash, and turnips

• Fermented seed and vegetables: kimchi, sauerkraut, tempeh, ogiri and okpei, and miso

• Fruits: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, mangoes, cashew, dates, and papaya

• Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more

• Gluten-free grains: buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats

• Healthy fats: avocado, bullet pear (Ube), avocado oil, and extra virgin olive oil

• Fish: salmon, tuna, herring, and other omega-3-rich fish
• Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs

• Herbs and spices: all herbs and spices

• Cultured dairy products: kefir, yogurt, Greek yogurt, and traditional buttermilk

• Beverages: bone broth (mmiri okpukpu anu), teas, coconut milk, nut milk, water, and kombucha

• Nuts: raw nuts, including peanuts, almonds, and nut-based products, such as nut milk.

A diet that promotes digestive health should focus on fibrous vegetables, fruits, fermented vegetables, cultured dairy products, healthy fats, and lean, unprocessed meats.

Foods to avoid

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

The below 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: bread, pasta, cereals, wheat flour, couscous, etc.

• Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats

• Processed meats: cold cuts, deli meats, bacon, hot dogs, etc.

• Baked goods: cakes, muffins, cookies, pies, pastries(noddles), and pizza

• Snack foods: crackers, muesli bars, popcorn, pretzels, etc.

• Junk food: fast foods, potato chips, sugary cereals, candy bars, etc.

• Dairy products: milk, cheeses, and ice cream

• Refined oils: canola, sunflower, soybean, and safflower oils

• Artificial sweeteners: aspartame, sucralose, and saccharin

• Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce

• Beverages: alcohol, carbonated beverages, and other sugary drinks.

Avoiding processed junk foods, alcohol, sugary beverages, refined oils, and artificial sweeteners may aid the growth of healthy gut bacteria.

Cutting out foods containing gluten or common stimulants of digestive symptoms may also help.

Related: Sucralose; Artificial Sweetener Found In Food Products May Damage DNA, New Research Found.

Related: List of Foods Additives that Promote Cancer

Alternative therapy

Other ways to improve your gut health

Although diet is key to improving gut health, there are plenty of other steps you can take.

Here are some more ways to improve your gut health:

• Take a probiotic supplement: Probiotics contain beneficial bacteria that are naturally present in fermented foods.

Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet

• Reduce stress: Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help.

• Avoid smoking: Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract.

Quitting smoking can raise your count of healthy bacteria and reduce your count of harmful gut bacteria.

• Find a day in a week to sleep up to 9 hours: Lack of sleep can cause poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability

• Limit alcohol intake: Research has shown that excessive alcohol intake may increase intestinal permeability by interacting with certain proteins.

If you think you have leaky gut syndrome, consider getting tested for celiac disease.

The two disorders can have overlapping symptoms.

Some people also find that diets like the Gut and Psychology Syndrome (GAPS) diet may ease leaky gut symptoms. However, this diet is incredibly restrictive, and no scientific studies support its health claims.

Conclusion

Leaky gut refers to the dysfunction of the intestinal barrier between the bloodstream and often leads to the generation of the leaky gut syndrome (LGS) when the condition becomes chronic.

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.

Some health practitioners claim that a leaky gut triggers widespread inflammation and stimulates an immune reaction, causing various health problems that are collectively known as a leaky gut syndrome.

These health conditions may cause these tight junctions to loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food particles to enter your bloodstream.

Scientific research has shown that an increased leaky gut may be the underline cause of several chronic and autoimmune diseases, including type 1 diabetes and celiac disease.

If you suspect you have health conditions associated with a leaky gut, avoiding processed foods and instead eating foods that promote the healthy growth of gut bacteria may help reduce digestive symptoms.

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion, or criticism if any. Cheers!

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