Leaky gut: Could you have it?

Photo by CDC on Unsplash

Have you noticed the recent increased focus on gut health in the media? There’s more talk about the gut microbiome, fermented foods, prebiotics, probiotics, and the food sensitivities that can make our gastrointestinal tract struggle.  I’m happy that there’s more emphasis on gut health; after all, the gut is known as the “second brain” and is lined with more than 100 million nerve cells.  It practically IS a brain unto itself!

But what happens when the gut goes rogue and starts to terrorize the rest of the body?  It might be that leaky gut is the culprit. And a growing number of people are dealing with leaky gut syndrome and the gamut of symptoms that indicate its presence.

What is leaky gut?

Imagine that your intestinal wall is a tightly woven mesh, somewhat permeable, but sufficiently tight to keep food particles, microbes, and bacteria within the gut.  When that mesh loosens due to inflammation, irritation, or internal damage, the intestinal wall becomes leaky.  Many unwelcome actors, such as toxins and undigested bits of food, then pass through the mesh and into the bloodstream.  The immune system flags these invaders as enemies (rightly so!) and starts to attack them, creating a domino effect of increased symptoms and compromising many body systems.

What are the causes?

The causes of leaky gut are varied, but several factors have consistently been identified as contributors to the condition:

1.  The protein zonulin.  When zonulin passes through the intestines, the connective tissue in the intestinal wall loosens somewhat so that larger particles can go through.  The presence of gluten tends to press zonulin into service, leading to damage within the bloodstream and beyond.
2. Unhealthy food choices. In addition to gluten, studies show that dairy, unhealthy fats, processed foods, and excessive carbohydrate intake can lead to leaky gut.
3. A predisposition to the condition due to other gastrointestinal problems.  Candida overgrowth, small intestinal bacterial overgrowth (SIBO), irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) are often precursors to leaky gut syndrome.
4. Exposure to environmental and other toxins. Pesticides, BPA (Bisphenol-A, found in many plastic products), heavy metals like mercury, and even some medications like NSAIDS (non-steroidal anti-inflammatory drugs) can introduce toxins into the body and trigger leaky gut.
5. Stress. The brain and the gut have a very tight relationship, and so when we’re under prolonged, unrelenting stress, it can affect the gut lining.

What are the symptoms?

Just as it is with the causes of leaky gut, the symptoms run the gamut from mood-related disorders to painful and often chronic physical manifestations.  No one symptom dominates, so it’s important to check with your doctor if you experience any of these conditions:

1. Digestive troubles, including bloating, cramping, nausea, diarrhea and/or constipation.
2. Autoimmune disorders, including lupus, Hashimoto’s, and rheumatoid arthritis.
3. Mood imbalances leading to anxiety and depression.
4. Allergies and asthma.
5. Skin conditions, including psoriasis, eczema, rosacea, rashes, and acne.
6. Chronic fatigue, fibromyalgia, joint pain, and brain fog.
7. Food allergies, intolerances, and sensitivities.

What are the remedies?

Conventional and functional medicine practitioners diverge on how best to bring leaky gut under control.  Conventional practitioners often don’t believe that there’s any specific medication that can alleviate leaky gut; they are more likely to suggest lifestyle changes.  They also aren’t convinced that there is any accurate way to test for leaky gut.

However, functional medicine practitioners routinely recommend a protocol known as the “Five Rs”:

Remove.  Cut out any potential problem-causers, such as foods that could harm your gastrointestinal tract. At the top of this list is inflammatory food, especially junky, sugary food and processed food, but also any food that contains gluten.  Dairy, eggs, and grains are also possible irritants to the gut.  But make sure to add to the “remove” category toxins, harmful medications and, as far as possible, stress.

Replace.  Bring in healthy, nutritious, whole foods that will help your digestion. Dark leafy greens, probiotics, and digestive enzymes are a great place to start, as are fiber-rich foods.

Re-inoculate. Your gut thrives on beneficial bacteria to maintain a healthy balance. Add prebiotics and probiotics, including fermented foods, to support and enrich the gut microbiome for optimum health.

Repair.  Once the gut is rebalanced, start giving it the nutrients it needs to fully recover.  A variety of colors of produce, as well as vitamins and minerals, will speed up the repair process.  Include L-glutamine, which supports gut and immune health and restores your gut wall lining. Vitamin D and omega 3 fatty acids are also useful.

Rebalance. Attempt to bring all aspects of your life into equilibrium: sleep, exercise, nutrition, relationships, stress.  All are intertwined and play a part in optimum wellness.

In addition, consider these steps:

1. ELISA. The Enzyme-Linked Immuno-Sorbent Assay is among the more effective tests for leaky gut. It focuses on how much zonulin is in the blood.
2. Water. We don’t drink enough water! Lack of water can be a trigger for GI problems, including leaky gut.
3. Elimination diet.  By removing specific foods from your diet for a limited time, you can determine whether you have a food sensitivity that is driving your leaky gut.  The strange symptoms that you’re experiencing might be tied to gluten, for example, or to too much sugar, dairy, or even citrus.

Following these suggestions should help heal leaky gut and decrease or eliminate the digestive, autoimmune, and food sensitivity symptoms that accompany it.