Leaky Gut Syndrome is a key contributor to many health issues, from autoimmunity to skin problems.

Leaky gut syndrome is when the lining of the digestive tract begins to allow unwanted particles to pass through into the bloodstream. Our immune system detects this foreign matter and initiates a response which can lead to a host of undesirable systems.

A normal healthy gut lining allows certain molecules to pass across into the bloodstream, such as vitamins, minerals and digested foods. Our gut lining also acts as a barrier, preventing larger unwanted molecules from entering our bloodstream. When the structure of intestinal lining is compromised, the tightly nestled barrier cells can slightly move away from one another allowing larger particles (such as undigested or partially digested foods, toxins and bacteria) to get past and enter the bloodstream. The immune system quickly detects this foreign matter and signals to the body to produce antibodies to help manage this mistake giving rise to an allergic-like reaction, irritation and inflammation.

Having this foreign material and toxins in the bloodstream creates lots of extra work for the liver. One of the roles of the liver is to filter waste and toxic material so it can be safely removed from the body. Having a leaky gut can put additional strain on our livers leading to additional health problems.

Symptoms of leaky gut

• Abdominal pain
• Diarrhoea
• Indigestion
• Bloating
• Constipation
• Fatigue
• Allergies
• Mood swings
• Skin problems
• Joint pains
• Headaches
• Poor memory
• Brain fog
• Recurrent infections due to poor immunity
• Worsening autoimmune conditions

Cause of leaky gut

Imbalanced gut flora — the friendly bacteria in the gut helps keep the intestinal wall healthy by making chemicals that nourish the digestive system cells. If the levels of friendly bacteria are compromised by an infection, candida overgrowth or long-term course of antibiotics then leaky gut can result.

Intestinal parasites — intestinal parasites can also damage the gut lining when they latch onto the lining and secure themselves a place in the digestive system.

Coeliac disease — coeliac disease is an allergy to the protein gluten found in wheat, barley, rye and oats. For people with coeliac disease, the presence of gluten in the digestive system causes an immune response that destroys the gut lining.

Lactose intolerance — lactose intolerance is another immune response in the gut that can lead to increased intestinal permeability.

Insufficient digestive enzymes and / or stomach acid — if food is not properly digested when it reaches the section of the gut responsible, the gut lining can easily be damaged.

Chronic stress — stress suppresses the immune system and causes inflammation, such as that seen in leaky gut syndrome. During the stress response, certain areas of the body have limited blood supply with blood (specifically the oxygen carried in the blood) prioritised to other areas. Blood flow to the intestinal tract is reduced, so during periods of prolonged stress the intestinal tract lining will not be able to work optimally. This makes your gut much more susceptible to an invasion by disease-causing organisms such as candida and parasites which then cause further permeability problems.

Pharmaceutical drugs — frequent use of painkillers (especially aspirin or ibuprofen), steroids, the contraceptive pill or regular consumption of alcohol can increase the permeability of the intestines.

Chemotherapy — chemotherapy not only kills cancer cells, it also damages our own body cells particularly those in the gut. Increased intestinal permeability is therefore one of the many side effects of chemotherapy.

Management

The main way to deal with leaky gut syndrome is through nutrition. Eating a diet rich in pre- and probiotic foods will aid the growth of beneficial gut bacteria to heal and repair the gut lining. It’s important to remove foods that have been found to exacerbate inflammation, promote the growth of unhealthy gut bacteria and trigger digestive symptoms, such as bloating, constipation and diarrhoea. It is also crucial to abstain from foods that you know or think you are allergic or are sensitive too.

Supplements are also a useful tool for rebalancing friendly bacteria levels, correcting digestive secretions, supporting the liver and providing concentrated doses of nutrients to heal the gut wall. It is vital to seek advice from a registered health care practitioner before embarking on a supplement regime.

Food to include

• Vegetables: Broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, mushrooms and courgette.
• Roots and tubers: Potatoes, sweet potatoes, yams, carrots, squash, and turnips.
• Fermented vegetables: Kimchi, sauerkraut, tempeh, and miso.
• Fruit: Coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, 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, avocado oil, coconut 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, yoghurt, Greek yoghurt, and traditional buttermilk.
• Beverages: Bone broth, teas, coconut milk, nut milk, water, and kombucha.
• Nuts: Raw nuts, including peanuts, almonds, and nut-based products, such as nut milks.