Do I have Leaky Gut?
Do I have Leaky Gut?
April 16, 2021 by Miranda Chrunik, reviewed by Lesley Seto
A Leaky What?!
That’s right, leaky gut. Have you heard of it? It’s a newer area of research and is being linked to various conditions in and out of our gut.
What exactly is “leaky gut?” Do you have it? How does it happen? What can you do about it?
What is “leaky gut”?”
Our ‘gut’ is a long muscular tube that starts at the mouth and ends at ‘the other end’. You might already know that It functions to break down the food we eat and move it along through our body, extracting water and nutrients along the way to nourish the body. Not only does our gut let in all the goodness from our food, but it also acts as a gatekeeper, keeping unwanted substances out.
Now, how exactly does the gut do this?
All along our gut are tiny cells that form a barrier between the inside of our gut and our bloodstream. This barrier acts like a gatekeeper, helping to allow through what our body needs and keeping out everything else. The ability of this intestinal barrier to choose what passes through is what we call “intestinal permeability.” All those tiny cells are stuck together by tight junctions, a type of bond joining the cells very closely, as if they are linking arms.
Sometimes these cells don’t link arms as tightly as they should and substances that are supposed to be kept out are able to “leak” through. Some of the culprits sneaking past include food particles, waste material or bacteria. When this happens, the rest of our body recognizes that these things should not be there and triggers an immune response to fight them off. This response keeps us healthy, but can come with some side effects, just like how our body reacts when fighting off a cold.
What causes leaky gut?
So how do these little security guard cells loosen their links and allow unwanted particles through?
It’s not well known just yet what causes leaky gut, but the gut barrier is an exciting area of continuing research. Possible explanations include medications, infections, toxins, stress or the genes we inherit. All of which can impact the muscular contractions in the gut leading to overgrowth of bad bacteria, increasing inflammation and influencing the health of the cells in our gut. Age also appears to play a role, as we get older our cells can be damaged more easily and take longer to bounce back. The cells in our gut shed often and new cells replace them in a continuous cycle. It’s possible that as the new cells come in, those tight junctions don’t link properly and leave the gut barrier susceptible to unwanted substances passing through.
Our diet can also impact our gut health, food sensitivities and eating a lot of sugar or saturated fat and little gut-friendly fibre can contribute to the weakening of our intestinal barrier. Adults need about 25-30g of fibre per day, which can help our healthy gut bacteria thrive. An imbalance in these bacteria is related to leaky gut and its symptoms.
Do you have a leaky gut?
Symptoms evolving from a leaky gut can be very similar to other digestive conditions, making it difficult to pinpoint a diagnosis of leaky gut or just how leaky it may be. These conditions include IBD, celiac disease and Crohn’s disease along with their common symptoms of diarrhea, constipation, cramps, bloating or nutrient deficiencies.
Symptoms of a leaky gut may appear in other areas of our body too (non-gut related symptoms). When toxins, bacteria, food particles and waste sneak past our intestinal barrier, they enter the bloodstream and travel through our body. There have been more studies showing this may result in joint pain, fatigue, skin conditions and even mood changes. Research continues to explore the link between a leaky gut and other health conditions like diabetes, polycystic ovarian syndrome (PCOS), liver disease (NAFLD), autoimmune diseases, lupus, multiple sclerosis and even anxiety and depression.
Symptoms to watch for
Bloating, gas, or discomfort
Fatigue
Headaches
Joint pain
Inflammation
Food sensititivies
Irritated skin
Anxiety, difficulty focusing, or mood changes
So how do you know?
It’s likely that leaky gut is present in several digestive and non-digestive conditions. It’s a good idea to rule out all other causes of the symptoms you’re experiencing and work with an integrative or functional health and nutrition practitioner to support you in identifying and healing from leaky gut. While there isn’t a reliable diagnostic test, there are some things you can do to get started with alleviating symptoms and support gut healing.
What can you do?
While research continues to look into the causes and solutions to a leaky gut, a good place to start is by eating a gut friendly diet and addressing inflammation because it’s often at the root of the symptoms you’re feeling. You can do this by:
1. Reducing excessive alcohol and processed foods
These types of foods are often high in fat, sugar or artificial sweeteners which may contribute to leaky gut or make symptoms feel worse.
2. Avoid foods you are allergic or sensitive to
Eating foods that we’re allergic or sensitive to could cause an inflammatory response in our gut. Common culprits may be gluten and dairy, but this can vary significantly between individuals.
3. Enjoy gut-friendly, probiotic foods and eat plenty of fibre
Keeping our gut bacteria healthy and happy helps our gut continue to do its many important jobs. Fibre can keep things moving and function as a prebiotic to feed our gut bacteria.
Some of these foods 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)
whole grains (e.g., oats, corn, and quinoa)
If you’re going to increase your fibre intake, do it over several days or weeks and be sure to drink plenty of water because sudden increases in fibre can cause more gut discomfort. If you have IBS, talk to your doctor or dietitian, to see which fibres may worsen your condition and which are recommended.
4. Exercise Regularly
Regular exercise can help your digestive system. This means taking even a 15- or 20-minute walk after you eat to help you digest your food.
5. Practice Stress Management
Managing stress through social supports, mind-body practices, and quality sleep will also help alleviate symptoms and contribute to gut health and beyond!
The Bottom Line
A leaky gut 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. There is no good diagnostic test at this time to know for sure if you have it or not. When it comes to leaky gut, a few simple shifts toward a gut-friendly diet can help you manage symptoms and avoid further discomfort.
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. Be wary of quick fixes or products that promise a cure or have you unnecessarily cutting out a large number of nutritious foods. Working with a registered dietitian or integrative health practitioner can help you decide where to start and ensure you are still getting important nutrients your body needs to feel good and function well.
References:
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