What is leaky gut...and what can you do about it?

It's 2pm and you are sitting in a meeting. Your insides are gurgling and you feel so bloated that you could swear you're going to pop! What the h-e-double hockey sticks did you eat for lunch!? Why is your body betraying you! You can't focus on the meeting because all you can think about is... do I need to leave and use the bathroom? Would anyone notice if I passed gas?

If you've gone through this experience, or similar - you know how embarrassing, shameful, uncomfortable and down right depressing gut issues can be. One key reason you might be having all the issues can be something called "Leaky Gut".

Leaky gut syndrome, also known as increased intestinal permeability, is a condition that has gained attention in recent years. While the term "leaky gut" might sound informal, the underlying mechanisms and implications for health are significant. Ready to learn what leaky gut is, causes, symptoms and what to do about it? Keep reading! 

What is Leaky Gut Syndrome?

The intestinal barrier plays a crucial role in digestion and nutrient absorption. It selectively allows nutrients to pass through while keeping out harmful substances like bacteria, toxins, and undigested food particles. In leaky gut syndrome, this barrier becomes compromised, allowing these substances to "leak" into the bloodstream.

There are two key layers to this barrier:

1. Mucosal/biofilm layer: this keeps things from adhering to the cell walls and has some antimicrobial properties
2. the epithelial layer: this is like a brick wall. Your epithelial cells stand next to each other had have tight junctions (extra grout) that holds the cells together and prevents things from passing through to the blood stream. 

Causes of Leaky Gut Syndrome:

Several factors can contribute to the development of leaky gut syndrome:

1. Dietary Factors: Diets high in processed foods, refined sugars, and unhealthy fats can contribute to inflammation and damage to the intestinal lining.
2. Chronic Stress: Prolonged stress can disrupt the balance of bacteria in the gut and weaken the intestinal barrier.
3. Medications: Certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and antibiotics, can disrupt the gut microbiome and increase intestinal permeability.
4. Infections: Infections caused by bacteria, parasites, or yeasts can damage the intestinal lining and contribute to leaky gut.
5. Genetics: Some individuals may have a genetic predisposition to increased intestinal permeability.

Common Symptoms of Leaky Gut Syndrome:

The symptoms of leaky gut syndrome can vary widely and may include:

• Digestive issues such as bloating, gas, diarrhea, or constipation
• Food sensitivities or intolerances
• Fatigue
• Joint pain
• Skin problems like acne or eczema
• Brain fog or difficulty concentrating
• Mood disorders such as anxiety or depression

Managing Leaky Gut Syndrome:

It's no surprise that our lifestyle choices affect our gut health. There are simple steps you can take to support your gut and reduce your symptoms (remember- this is not medical advice and you should be working with your primary provider to make sure nothing else is going on).

1. Follow a Gut-Friendly Diet: The three Ps! Prebiotics, probiotics and polyphenols! Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats. Consider eliminating or reducing processed foods, refined sugars, and gluten, which can contribute to inflammation. If you're thinking of doing an elimination diet- reach out! I'd be happy to help guide you through this! 
2. Manage Stress: Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing exercises to support gut health. 
3. Probiotics and Prebiotics: Probiotics are beneficial bacteria that can help restore balance to the gut microbiome, while prebiotics are fibers that feed these bacteria. Consider incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut, as well as prebiotic foods like garlic, onions, and bananas into your diet.
4. Supplements: Certain supplements, such as L-glutamine, zinc, and digestive enzymes, may help support gut health and repair the intestinal lining. Make sure to work with someone if you are doing supplementation. 
5. Seek Professional Guidance: If you suspect you have leaky gut syndrome or are experiencing persistent symptoms, consult with a healthcare professional, such as a functional medicine practitioner, who can help diagnose the condition and develop a personalized treatment plan. If you are interested in testing through the GI-Map, let me know and I can help you with this. 

Conclusion:

Our gut is the primary interface between us and the rest of the world. When our barrier is not working well, things that shouldn't be in our blood stream end up there. This creates inflammation and increased immune responses which lead to a whole host of problems that may or may not be related to digestion (bloating vs skin rashes). Using simple lifestyle techniques to help your gut go a long way in mitigating symptoms and improving your overall health and wellness. 

References:

1. Di Vincenzo F, Del Gaudio A, Petito V, Lopetuso LR, Scaldaferri F. Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review. Intern Emerg Med. 2024 Mar;19(2):275-293. doi: 10.1007/s11739-023-03374-w. Epub 2023 Jul 28. PMID: 37505311; PMCID: PMC10954893.
2. Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71-78.
3. Bischoff, S. C., Barbara, G., Buurman, W., Ockhuizen, T., Schulzke, J. D., Serino, M., ... & Wells, J. M. (2014). Intestinal permeability–a new target for disease prevention and therapy. BMC gastroenterology, 14(1), 189.
4. Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky gut as a danger signal for autoimmune diseases. Frontiers in Immunology, 8, 598.