Struggling with food sensitivities, an upset stomach, bloating and gassiness, and even pain derail not only your day but your life, especially during food-related events that leave you anxious, not knowing how your body will react to what you might eat. While everyone can experience digestive issues now and again, when these symptoms start to take over your life, it’s likely due to an underlying problem with your
gut health.
Leaky gut syndrome is a term that describes how certain medical conditions and the state of your intestinal wall can lead to discomfort, pain and nutritional deficiencies. Learn more about leaky gut syndrome and how to support your gut health.
What is leaky gut syndrome?
People who experience conditions such as celiac disease and Crohn's disease or who take certain pain-relieving drugs like NSAIDs can have problems with their intestines. These problems alter the walls of the intestines, causing them to function differently than expected. Unofficially, this issue is called a "leaky gut," but that's a simplified description of how particles and toxins can pass through the intestines easier than they should.
“Leaky gut syndrome refers to a hypothetical condition involving increased permeability of the intestinal wall, allowing larger molecules and potential toxins to enter the bloodstream,” explains Kelsey Costa, MS, registered dietitian nutritionist and nutrition consultant for Consumer Health Digest. While the term “leaky gut” isn’t an official diagnosis, it's accepted in the medical community that these conditions can affect how intestines function.
Dr. Caroline P. Soyka, a gastroenterologist with
Gastro Health in Jupiter, Florida, explains the theory behind a “leaky gut” is that GI (gastrointestinal) inflammation weakens intestinal walls and increases the gut's ability to let things pass through its walls (permeability), including harmful bacteria and toxins into the bloodstream.
Costa explains that the intestinal lining aids with nutrient absorption and acts as a barrier to harmful substances, thereby contributing to immune system function. The idea behind leaky gut syndrome is that when the gut is more permeable, it can cause health issues.
Researchers acknowledge that “leaky gut” is “associated with intestinal diseases, such as inflammatory bowel disease and irritable bowel syndrome, as well as extra-intestinal diseases, including heart diseases, obesity, type 1 diabetes mellitus, and celiac disease.” However,
little evidence suggests that a leaky gut directly causes these issues.
†
Symptoms of leaky gut syndrome
Leaky gut syndrome can cause symptoms that resemble other health conditions, making diagnosis challenging, according to Costa. Soyka and Costa say that the most common symptoms from patients who believe they have leaky gut syndrome are:
- Bloating
- Change in bowel habits (diarrhea, constipation)
- Persistent fatigue
- Headaches
- Skin problems
- Joint pain
- Concentration issues
- Nutritional deficiencies
- Generalized inflammation
Causes of leaky gut syndrome
According to a 2021 research review,
several factors are thought to contribute to the increased intestinal permeability, or 'leaky gut.' “Conditions such as diabetes, chronic kidney dysfunction, cancer and cardiovascular diseases often correlate with a higher prevalence of 'leaky gut,’” says Costa. A chronic leaky gut state is common in patients experiencing these systemic and intestinal diseases.
†
Research suggests that
gut microbiota and their metabolites, especially short-chain fatty acids and lipopolysaccharides, can influence a 'leaky gut' and potentially trigger both intestinal and systemic health conditions.
Poor nutrition, chronic stress, alcohol consumption, infections and certain medications have also been linked to increased intestinal permeability. Lifestyle factors such as cigarette smoking,
high-fat diets and
physical inactivity can also contribute to leaky gut syndrome.
“These factors may directly affect the intestinal lining or indirectly through changes in the gut microbiome; however, it's important to note that while these factors are associated with a 'leaky gut,' the exact cause remains unclear,” explains Costa.
Steps to support your gut health
While leaky gut lacks formal medical recognition and standard treatment, adjusting your diet and lifestyle habits can help maintain a robust intestinal barrier. Costa explains that certain factors, including certain
nutrients, can regulate intestinal permeability. For instance, research shows that
glutamine is one of the primary beneficial amino acids playing a role in gut flora and immunity.
† Also, foods high in fiber, probiotics, vitamins A and D, and zinc may support a healthy gut barrier, including fermented foods like kimchi and sauerkraut, as well as fruits, vegetables, whole grains, legumes, nuts and seeds, says Costa.
Substances such as fat, bile acids, emulsifiers, and gliadin (a component of gluten) reportedly weaken the intestinal barrier, according to Costa. Likewise, processed foods such as sausages, bacon, ham, fried foods, margarine and even coffee may increase the presence of
fecal bile acids in your body, potentially affecting gut health.
“On the other hand, muesli—a cereal made from raw rolled oats, grains, dried fruits and nuts — has been
linked to healthier gut conditions,” Costa points out.
†
In general, adding more plant-based foods and fiber is an excellent way to support gut and overall health.
Bifidobacteria, a “good” bacteria found in the intestines, has been shown to support healthy barrier function. You can get this and other good bacteria strains from fermented foods and probiotic supplements, and consuming prebiotics can help these bacteria flourish. A product combining both is
Codeage’s Leaky Gut Formula, which also contains zinc, l-glutamine, prebiotics, and probiotics, along with herbs and nutrients to support healthy gut lining and function.
†
Final thoughts
Adopting lifestyle changes such as daily exercise, stress reduction, sufficient nightly sleep, avoiding antibiotic use (unless necessary) and cessation of smoking can significantly enhance digestion and bolster gut health, according to Costa, and supported by research.
†
Leaky gut syndrome is not a truly accepted medical diagnosis, so it does not increase risk per se for any other medical conditions. However, if you have symptoms you believe are due to a leaky gut, Soyka recommends a doctor’s evaluation to rule out other underlying medical conditions.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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