What is Increased Intestinal Permeability (aka Leaky Gut Syndrome)?
A healthy intestinal tract has tight junctions that keep toxins, waste and bacteria inside and allows nutrients from properly digested food to pass through. Compromised intestinal permeability allows toxins, waste and bacteria to enter the bloodstream setting off an inflammatory response.
Increased Intestinal Permeability (AKA Leaky Gut Syndrome) is associated with Celiac Disease, Crohn’s Disease, allergies, malabsorption problems and can trigger autoimmune diseases.
Your gut (gastrointestinal system) is not just a 30-foot-long muscular tract. It’s a vast and complex system with many functions. It breaks down food into smaller digestible bits, keeps it moving through the gastrointestinal tract, and skillfully absorbs water and nutrients while keeping out harmful substances. Research shows that these essential gut functions are interconnected throughout your body—to everything from your heart to your brain.
Your gastrointestinal tract is lined with millions of cells, all side-by-side in a single layer. In fact, this layer, if spread out flat, covers 400m2 of surface area! Those intestinal cells help the body to absorb what we need from foods and drinks, while keeping out what needs to stay out (undigested foods, bacteria and toxins). This ability to selectively allow some things in our gut to be absorbed while keeping others out is only possible if the cells are working properly, healthy and physically tightly joined together (tight junctions).
When these tight junctions are weakened, undesirable substances enter the bloodstream that normally would stay in the intestine. Things like improperly digested food particles, waste products, and bacteria. Your immune system is then triggered similarly, to how your immune system fights the cold virus and causes inflammation.
Do you have an intestinal permeability problem?
First of all, persistent GI issues and complaints (leaky or otherwise) should be checked out by your family doctor or a gastroenterologist. Bothersome gut symptoms may be serious medical conditions. Once you have clearance from your doctor you can address lifestyle and diet changes to improve intestinal permeability and gut health.
The symptoms of increased intestinal permeability are similar to those of other digestive conditions related to poor gut health. Symptoms can include diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies. But, because the food particles, toxins, and bacteria have been absorbed into the bloodstream symptoms can appear anywhere. Symptoms may feel like fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems. For this reason, most functional nutritionist, including myself always begin with gut health no matter what symptoms a client presents with.
Even if you have some of the above symptoms, the fact is, it’s difficult to diagnose an intestinal permeability problem. That is because Leaky Gut Syndrome or Increased Intestinal Permeability is a symptom of poor gut health, not a cause. So it’s difficult to say whether your symptoms are from a leaky gut, or whether leaky gut is a symptom of poor gut health. An experienced clinician can determine the likelihood of increased intestinal permeability by doing a thorough history and physical. For those of you interested in testing, the lactulose-mannitol breath test is the gold standard.
Increased intestinal permeability is linked to eating a standard American diet (SAD) that is low in gut-friendly fiber, high in sugar, saturated fat and processed foods. Intestinal permeability issues may even result from stress, pharmaceuticals, environmental toxins or a dysbiosis.
What can you do about increased intestinal permeability and poor gut health?
The best way to approach a suspected increased intestinal permeability problem is to address inflammation and overall gut health by eating a gut-friendly, anti inflammatory diet.
Enjoy more foods rich in gut-friendly probiotics and fiber which is a prebiotic, or food for your friendly gut microbes. These include:
● yogurt or kefir
● fermented foods (e.g., kimchi, sauerkraut, and miso)
● fruits and vegetables (e.g., berries, oranges, broccoli, carrots, and zucchini)
● nuts and seeds (e.g., walnuts, cashews, and chia seeds)
Eat slowly, mindfully and chew your food thoroughly
There are some tried and true nutritional supplements that can help you restore intestinal barrier integrity.
Regular exercise can help your digestive system. This means taking a minimum 15- or 20-minute walk after you eat to help you digest your food.
Don’t forget the importance of stress management, quality sleep, and not smoking.
Address possible food sensitivities and allergies with a good elimination diet supervised by a qualified health care professional.
If you plan on making changes to your diet and lifestyle, consider keeping a journal to help see if the changes are helping your symptoms.
Final thoughts on increased intestinal permeability and gut health
When it comes to poor intestinal permeability and gut health, a few shifts toward a gut-friendly diet may help.
Increased intestinal permeability is associated with gut and non-gut symptoms. It’s an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health.
In the meantime, if you have symptoms that suggest a leaky gut, you can move toward a more gut-friendly diet. Eliminate alcohol, processed foods, and any that you may be allergic or sensitive to. Replace these foods and drinks with ones higher in gut friendly probiotics and fiber.
And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.
Avoid alcohol and cigarettes.
If a suspected intestinal permeability issue or other inflammatory symptoms are bothering you, book an appointment with me to see how my services can help you. Book a discovery call here.
References
Harvard Health. (2018). Putting a stop to leaky gut. Retrieved from
https://www.health.harvard.edu/blog/putting-a-stop-to-leaky-gut-2018111815289
Harvard Health. (2018). Putting a stop to leaky gut: What can you do about this mysterious ailment? Retrieved from
https://www.health.harvard.edu/diseases-and-conditions/putting-a-stop-to-leaky-gut
Leech, B., Schloss, J. & Steel, J. (2019). Association between increased intestinal permeability and disease: A systematic review. Advances in Integrative Medicine. 6(1), 23-34. https://doi.org/10.1016/j.aimed.2018.08.003
https://www.sciencedirect.com/science/article/pii/S221295881730160X
Mayo Clinic. (2016). Food sensitivities may affect gut barrier function. Retrieved from
Medical News Today. (2019). What to know about leaky gut syndrome. Retrieved from
https://www.medicalnewstoday.com/articles/326117.php
Medical News Today. (2019). What is the best diet for leaky gut syndrome? Retrieved from https://www.medicalnewstoday.com/articles/326102.php
Medscape. (2019). Is 'Leaky Gut' the Root of All Ills? Retrieved from
https://www.medscape.com/viewarticle/913237
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. doi:10.3389/fimmu.2017.00598
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
National Institutes of Health News in Health. (2017, May). Keeping Your Gut in Check. Retrieved from https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check
Obrenovich M. (2018). Leaky Gut, Leaky Brain? Microorganisms, 6(4), 107. doi:10.3390/microorganisms6040107
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313445/
US Department of Health and Human Services and US Department of Agriculture. (2015). Dietary Guidelines for Americans 2015-2020, eighth edition. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Retrieved from
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, Fifth Edition. McGraw Hill Professional, 2019, pp. 53–63.
