Leaky gut, also known as intestinal permeability, is a condition that affects the protective barrier of the gut, potentially leading to serious health repercussions. To better understand this condition, it’s essential to know how the digestive system normally functions and how its dysfunction can trigger a range of health issues.

The Gut: Our First Line of Defense

Eighty percent of our immune system is located in the gut, which also acts as a barrier between the external world and our internal environment. The small intestine is the primary site where nutrients are absorbed. Its function is vital for maintaining health, as it allows the body to obtain necessary nutrients while blocking the entry of potentially harmful substances.

Normally, food is broken down into simpler components like amino acids, fatty acids, and simple sugars, thanks to the combined action of stomach acids, digestive enzymes, bile salts, and the gut microbiota (the community of bacteria, fungi, and viruses that live in our intestines). Then, the cells of the intestine, known as enterocytes, transport these nutrients from inside the gut to the body while preventing other unwanted substances from entering the bloodstream.

What Happens in Leaky Gut?

In a healthy gut, the intestinal barrier is thin but resilient, allowing essential nutrients to pass through while keeping large food particles, bacteria, and toxins within the gastrointestinal tract, where they are meant to be excreted. However, in the case of leaky gut, this barrier is compromised due to small openings or "holes" that allow toxins, undigested food particles, and bacteria to enter the bloodstream, where they shouldn’t be. This can trigger a range of health issues, including inflammation, immune system imbalance, and gut microbiome dysbiosis.

Factors That Contribute to Intestinal Permeability

Various factors can irritate the delicate lining of the gut, weakening the tight junctions between the cells that form this barrier. These factors include:

• Diets rich in gluten, sugar, and processed foods.
• Exposure to toxins and synthetic chemicals.
• Bacterial infections, such as those that can occur with food poisoning.
• Prolonged use of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen.
• Stress, lack of sleep, and excessive exercise without adequate rest.

One of the most powerful factors that cause intestinal permeability is zonulin, a protein that modulates the tight junctions between the cells of the intestine. Zonulin is released in response to certain stimuli, such as the presence of specific gut bacteria and gluten, a protein found in foods like wheat, barley, and rye.

Gliadin, a glycoprotein that is part of gluten, activates the release of zonulin, increasing intestinal permeability in both people with genetic predisposition (such as those with celiac disease) and those without such predisposition. This means that even people who do not have celiac disease may experience increased intestinal permeability when consuming gluten, which can trigger an immune response and contribute to various health conditions.

Symptoms of Leaky Gut

Symptoms of leaky gut can vary widely and affect different systems of the body. Among the most common gut-related symptoms are bloating, gas, cramps, and abdominal discomfort. However, leaky gut is also associated with body-wide symptoms such as fatigue, joint pain, rashes, respiratory issues, autoimmune diseases, eczema, psoriasis, food intolerances, arthritis, hyperactivity (in children), brain fog, and concentration problems, among others.

How Leaky Gut Affects Overall Health

Leaky gut can profoundly affect your overall well-being in various ways:

• Strains the Immune System: When toxins leak into the bloodstream, the immune system may react excessively, potentially leading to autoimmune diseases and food sensitivities.
• Imbalances Gut Microbiota: Leaky gut can disrupt the harmony between beneficial and harmful bacteria in the gut, resulting in a condition called dysbiosis. This imbalance is linked to numerous health issues, including mental health problems and cardiovascular conditions.
• Overburdens the Liver: The influx of toxins and undigested food particles into the blood puts extra stress on the liver, which is responsible for detoxifying the body. This overload can cause oxidative stress and inflammation, contributing to problems like acne, joint pain, and chronic fatigue.

How Can You Heal and Prevent Leaky Gut?

Functional medicine experts recommend a five-step approach to healing and preventing leaky gut:

• Eliminate: Start with an elimination diet to identify and remove foods that irritate the gut lining, including those containing gluten. Additionally, it’s crucial to avoid excessive consumption of sugars, processed foods, and chemical additives that can damage the gut barrier.
• Replace: Incorporate foods rich in phytonutrients, high-quality proteins, and healthy fats to help repair the gut lining. Consuming a variety of vegetables, low-sugar fruits, lean proteins, and healthy fats like those found in avocado and olive oil is essential.
• Reinoculate: Restore gut microbiome health by consuming probiotics and fermented foods such as coconut yogurt, kefir, sauerkraut, and other products that promote the growth of beneficial bacteria.
• Repair: Use supplements like digestive enzymes, probiotics and prebiotics, L-glutamine, and omega-3 fatty acids to speed up gut healing. These supplements help strengthen the gut barrier and reduce inflammation.
• Rebalance: Adopt lasting dietary and lifestyle changes to maintain a healthy gut. This includes managing stress, engaging in regular exercise, prioritizing quality sleep, and regulating circadian rhythms. Maintaining a balanced lifestyle is key to preventing the recurrence of intestinal permeability.

Remember that our overall health depends on the balance of our gut microbiota. Leaky gut can trigger a series of health problems. That’s why it’s essential to take a proactive approach that includes changes not only to our diet but also to our overall lifestyle. This involves the proper use of supplements, stress reduction, increased physical activity, and, believe it or not, maintaining a healthy sleep cycle, which is very important.