Leaky Gut 101: What Is It and What Causes It?

Gut health being is a hot topic these days, and Leaky Gut Syndrome is something I mentioned in my last post, so I thought I should explain it a little further. Also known as intestinal permeability, a leaky gut can be involved in a whole heap of seemingly unrelated health problems and can make you more likely to develop autoimmune disease. If you’re not familiar with leaky gut, here’s what you need to know about what it is and why it happens.

What exactly is “Leaky Gut Syndrome”?

One of the most important roles of the gut is that it acts as a barrier between the intestines and the rest of the body.

Normally, the cells in the intestinal walls are tightly locked together, preventing improperly digested food particles or pathogens from crossing that barrier. But factors such as infection, chronic inflammation and food sensitivities can cause the tight junctions of these cells to separate, allowing the intestinal walls to be breached more easily.

When this happens, the gut is considered “leaky”. Toxins, bacteria and undigested food particles can pass freely through the intestine walls and into the bloodstream. Here, they’re seen as foreign threats by the immune system and attacked. This causes inflammation and can produce an immune response. The end result? A leaky gut can go hand in hand with a heap of symptoms which may not even seem gut related. From food sensitivities to brain fog, low immunity, joint pain and weight loss resistance, a leaky gut can be hugely debilitating. 

What can cause Leaky Gut Syndrome?

There is a pretty long list of underlying causes linked to a leaky gut, but a few common factors can include: 

An unhealthy gut: If your gut health is already poor and you have a low diversity of gut bacteria, it can make you more likely to experience a leaky gut. 

Diet: Poor diet can be a trigger for leaky gut in itself and some vitamin deficiencies can be involved in increasing intestinal permeability. Vitamin A and vitamin D are two nutrients that are super important for maintaining a healthy gut barrier. In rats, vitamin A deficiency had negative effects on the gut barrier and in mice, a lack of vitamin D had similar effects.

Gluten and dairy are two big culprits. Gluten can raise levels of a protein called zonulin, and when zonulin levels are high, the tight junctions in your intestinal wall are more likely to be compromised, increasing gut permeability. And if you have celiac disease, there’s even more potential for a leaky gut along with nutrient malabsorption.

Even people who eat a healthy, balanced diet can have a leaky gut if they are reactive to lectins. Lectins are proteins found in legumes and grains, which can bind to cells in the intestines and disrupt the gut barrier. According to studies on rats, lectins can have an effect on intestinal permeability.

Existing health problems: If you have certain health conditions, there can be a strong link to a leaky gut. This includes Inflammatory Bowel Disease, Irritable Bowel Syndrome, asthma and cancer.

In patients with chronic fatigue syndrome, a leaky gut is thought to be a major cause of symptoms. It may even be a factor in obesity, with several studies showing a link between obesity and increased gut permeability.

Infections: Infections and overgrowths of candida and H.pylori can both contribute to leaky gut. Both can damage the mucosal lining of the intestinal wall and have potential to pass through the gut barrier making leaky gut more likely. Here’s a great article by Dr. Amy Myers about candida and how it affects the gut.

Medications: Steroids, over-the-counter painkillers, PPI to reduce stomach acid and antibiotics are just a few of the medications that can contribute to a leaky gut. Taking these types of medications for long periods of time can make this even more likely. With NSAIDs, the gut can become leakier within 24 hours. If you can avoid taking these medications regularly or often, it can help to avoid increased gut permeability.

Stress: According to research, stress can also increase the potential for a leaky gut. Studies on rats have also shown a strong link between stress and intestinal permeability, so keeping stress levels under control in every way you can is super important for reducing potential for a leaky gut. 

Intense exercise: Regular exercise can be super important for keeping your gut healthy but there’s a fine balance. Strenuous exercise can have the opposite effect and increase the potential for a leaky gut. 

Several studies have shown a link between exercising intensely and increased intestinal permeability, even for athletes. In a study involving cyclists, exercising at 70% maximum capacity led to a “leakier” gut and more food proteins entering the bloodstream. Moderate exercise is a great move for a healthy gut barrier. Just don’t overdo things! Listen to your body and make sure you’re recovering appropriately.

Lack of Sleep: Sleep is also key to a healthy gut. Your body does a lot of healing and repair work during sleep so shoot for getting at least 7 hours a night and keeping a regular sleep schedule.

Do you need support and direction to improve your diet and gut health? Click here to book a complimentary Coffee Talk and we can chat about your unique challenges and how I might be able to help.