How does leaky gut impact food sensitivites?

You've been eating healthy and doing all that you can think of to decrease your bloating, but for some reason it seems like you react to almost everything!  Apples- bloated. Spinach- bloated. Cooked vegetables- bloated! You've nixed gluten, dairy and sugar .... but still - the swollen, painful abdomen... the food baby.... Please GOD, don't make me go somewhere I have to wear pants!!!!

Food sensitivity, also known as food intolerance, occurs when your body has difficulty digesting certain foods. Unlike food allergies, which involve the immune system, food sensitivities typically involve the digestive system and can manifest with a variety of symptoms, including:

• bloating
• gas
• diarrhea
• constipation
• headaches
• skin issues
• fatigue.

These symptoms can range from mild to severe and may occur immediately after consuming the offending food or hours (and even days) later. They are usually dose dependent and so it can be really challenging to identify what foods are triggering symptoms. One key area to address when you've got food sensitivities is your gut - well, the increased permeability of it...aka - leaky gut

The Role of Leaky Gut

Increased intestinal permeability, or leaky gut, can contribute to the development of food sensitivities in several ways:

1. Impaired Digestion: When the intestinal lining is compromised, it may not effectively break down food particles, leading to incomplete digestion and increased exposure to undigested proteins that can trigger sensitivities.

2. Immune Activation: Leaky gut allows undigested food particles to enter the bloodstream, where they can interact with immune cells and trigger an inflammatory response. Over time, repeated exposure to these undigested proteins can lead to the development of food sensitivities.

3. Altered Gut Microbiota: Disruption of the gut microbiome, which often accompanies leaky gut, can further exacerbate food sensitivities. A healthy balance of gut bacteria is essential for proper digestion and immune function, and imbalances can increase the likelihood of developing sensitivities to certain foods.

Want a more comprehensive read on leaky gut? Click here to read last week's post! 

Common Food Sensitivities Associated with Leaky Gut

While food sensitivities can vary widely from person to person, some common offenders associated with leaky gut include:

• Gluten: A protein found in wheat, barley, and rye, gluten is notorious for its role in triggering immune responses and inflammation in individuals with leaky gut.
• Dairy: Lactose intolerance, caused by a deficiency of the enzyme lactase, is a common sensitivity associated with leaky gut. Additionally, casein, a protein found in dairy products, may contribute to inflammation and digestive issues.
• Soy: Soy contains compounds that can mimic estrogen in the body and may exacerbate hormonal imbalances and inflammation in individuals with leaky gut.
• FODMAPs: Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) are carbohydrates that can ferment in the gut, leading to gas, bloating, and other digestive symptoms in sensitive individuals.

Managing Food Sensitivities and Healing Leaky Gut

If you suspect you have food sensitivities or leaky gut, it's essential to take a deeper look at your gut. Functional medicine testing can provide the necessary information to tell you if there is an issue with the microbiome, inflammation, or if there is evidence of increased permeability. Working with a provider to develop a personalized plan for managing your symptoms and improving your gut health is essential. Strategies may include:

• Elimination Diet: Temporarily removing potential trigger foods from your diet and gradually reintroducing them to identify which ones are causing symptoms.
• Nutritional Support: Incorporating gut-healing foods and supplements such as bone broth, collagen, probiotics, and digestive enzymes to support digestive health and repair the intestinal lining.
• Stress Management: Implementing stress-reducing techniques such as meditation, yoga, and deep breathing exercises to support overall well-being and reduce inflammation in the gut.
• Lifestyle Modifications: Making lifestyle changes such as getting regular exercise, staying hydrated, and prioritizing sleep can also support gut health and reduce symptoms of food sensitivities.

Conclusion

Food sensitivity is a common issue that can significantly impact quality of life, especially in individuals with increased intestinal permeability or leaky gut. You never know if the food you're eating now is going to set you off. You're afraid of going out to eat because you don't want to have to run to the bathroom. You're feeling more isolated and depressed because your gut is keeping you home. By understanding the relationship between leaky gut and food sensitivities and implementing strategies to support gut health, you can reduce symptoms, improve digestion, and optimize your life.

References:

1. Mu, Q., Kirby, J., & Reilly, C. M. (2017). Leaky gut as a danger signal for autoimmune diseases. Frontiers in Immunology, 8, 598.
2. Drisko, J., Bischoff, B., Hall, M., & McCallum, R. (2006). Treating irritable bowel syndrome with a food elimination diet followed by food challenge and probiotics. Journal of the American College of Nutrition, 25(6), 514-522.
3. Vita, A. A., Zwickey, H., & Bradley, R. (2022). Associations between food-specific IgG antibodies and intestinal permeability biomarkers. Frontiers in nutrition, 9, 962093. https://doi.org/10.3389/fnut.2022.962093