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The term “leaky gut” has gained a lot of attention in recent years. Also known as increased intestinal permeability, it’s a condition in which gaps in your intestinal walls start to loosen. This makes it easier for larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream. Studies have associated increased intestinal permeability with several chronic and autoimmune diseases, including type 1 diabetes and celiac disease. This article takes a close look at leaky gut and its causes. It also includes a list of foods that aid digestive health and a 1-week sample meal plan. Share on Pinterest
What is leaky gut syndrome? Leaky gut syndrome is a proposed condition caused by increased intestinal permeability. The digestive system consists of many organs that collectively break down food, absorb nutrients and water, and remove waste products. Your intestinal lining acts as a barrier between your gut and bloodstream to prevent potentially harmful substances from entering your body ( 1 , 2 ). Nutrient and water absorption mostly occurs in your intestines. Your intestines have tight junctions, or small gaps, that allow nutrients and water to pass into your bloodstream. How easily substances pass across the intestinal walls is known as intestinal permeability. Certain health conditions cause these tight junctions to loosen, potentially allowing harmful substances like bacteria, toxins, and undigested food particles to enter your bloodstream. Alternative health practitioners claim that leaky gut triggers widespread inflammation and stimulates an immune reaction, causing various health problems that are collectively known as leaky gut syndrome ( 3 ). They believe leaky gut leads to various conditions, including autoimmune diseases, migraines, autism, food sensitivities, skin conditions, brain fog, and chronic fatigue. Yet, there is little evidence to prove that leaky gut syndrome exists. As a result, mainstream physicians do not recognize it as a medical diagnosis. Although increased intestinal permeability exists and occurs alongside many diseases, it’s not clear if it’s a symptom or underlying cause of chronic disease ( 4 ). Summary Leaky gut, or increased intestinal permeability, occurs when the tight junctions of your intestinal walls loosen. This may allow harmful substances, such as bacteria, toxins, and undigested food particles, to pass into your bloodstream.
What causes leaky gut? The exact cause of leaky gut is a mystery. However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes (5). Zonulin is a protein that regulates tight junctions. Research has shown that higher levels of this protein may loosen tight junctions and increase intestinal permeability ( 6 , 7 ). Two factors are known to stimulate higher zonulin levels in certain individuals — bacteria and gluten ( 8 ). There is consistent evidence that gluten increases intestinal permeability in people with celiac disease ( 9 , 10 ). However, research in healthy adults and those with non-celiac gluten sensitivity shows mixed results. While test-tube studies have found that gluten can increase intestinal permeability, human-based studies have not observed the same effect ( 10 , 11 , 12 ). Aside from zonulin, other factors can also increase intestinal permeability. Research shows that higher levels of inflammatory mediators, such as tumor necrosis factor (TNF) and interleukin 13 (IL-13), or the long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, may increase intestinal permeability ( 13 , 14 , 15 , 16 ). Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis ( 17 ). Summary The exact cause of leaky gut remains a mystery, but certain proteins like zonulin and markers of inflammation provide some clues. Other potential causes include long-term NSAID use and an imbalance of gut bacteria known as gut dysbiosis.
Foods to eat As leaky gut syndrome isn’t an official medical diagnosis, there is no recommended treatment. Yet, you can do plenty of things to improve your general digestive health. One is to eat a diet rich in foods that aid the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has been linked to poor health outcomes, including chronic inflammation, cancers, heart disease, and type 2 diabetes ( 18 ). The following foods are great options for improving your digestive health: Vegetables: broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini
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broccoli, Brussels sprouts, cabbage, arugula, carrots, kale, beetroot, Swiss chard, spinach, ginger, mushrooms, and zucchini Roots and tubers: potatoes, sweet potatoes, yams, carrots, squash, and turnips
potatoes, sweet potatoes, yams, carrots, squash, and turnips Fermented vegetables: kimchi, sauerkraut, tempeh, and miso
kimchi, sauerkraut, tempeh, and miso Fruit: coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, and papaya
coconut, grapes, bananas, blueberries, raspberries, strawberries, kiwi, pineapple, oranges, mandarin, lemon, limes, passionfruit, and papaya Sprouted seeds: chia seeds, flax seeds, sunflower seeds, and more
chia seeds, flax seeds, sunflower seeds, and more Gluten-free grains: buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats
buckwheat, amaranth, rice (brown and white), sorghum, teff, and gluten-free oats Healthy fats: avocado, avocado oil, and extra virgin olive oil
avocado, avocado oil, and extra virgin olive oil Fish: salmon, tuna, herring, and other omega-3-rich fish
salmon, tuna, herring, and other omega-3-rich fish Meats and eggs: lean cuts of chicken, beef, lamb, turkey, and eggs
lean cuts of chicken, beef, lamb, turkey, and eggs Herbs and spices: all herbs and spices
all herbs and spices Cultured dairy products: kefir, yogurt, Greek yogurt, and traditional buttermilk
kefir, yogurt, Greek yogurt, and traditional buttermilk Beverages: bone broth, teas, coconut milk, nut milk, water, and kombucha
bone broth, teas, coconut milk, nut milk, water, and kombucha Nuts: raw nuts, including peanuts, almonds, and nut-based products, such as nut milks Summary A diet that promotes digestive health should focus on fibrous vegetables, fruits, fermented vegetables, cultured dairy products, healthy fats, and lean, unprocessed meats.
Foods to avoid Avoiding certain foods is equally important for improving your gut health. Some foods have been shown to cause inflammation in your body, which may promote the growth of unhealthy gut bacteria that are linked to many chronic diseases ( 19 ). The following list contains foods that may harm healthy gut bacteria, as well as some that are believed to trigger digestive symptoms, such as bloating, constipation, and diarrhea: Wheat-based products: bread, pasta, cereals, wheat flour, couscous, etc.
bread, pasta, cereals, wheat flour, couscous, etc. Gluten-containing grains: barley, rye, bulgur, seitan, triticale, and oats
barley, rye, bulgur, seitan, triticale, and oats Processed meats: cold cuts, deli meats, bacon, hot dogs, etc.
cold cuts, deli meats, bacon, hot dogs, etc. Baked goods: cakes, muffins, cookies, pies, pastries, and pizza
cakes, muffins, cookies, pies, pastries, and pizza Snack foods: crackers, muesli bars, popcorn, pretzels, etc.
crackers, muesli bars, popcorn, pretzels, etc. Junk food: fast foods, potato chips, sugary cereals, candy bars, etc.
fast foods, potato chips, sugary cereals, candy bars, etc. Dairy products: milk, cheeses, and ice cream
milk, cheeses, and ice cream Refined oils: canola, sunflower, soybean, and safflower oils
canola, sunflower, soybean, and safflower oils Artificial sweeteners: aspartame, sucralose, and saccharin
aspartame, sucralose, and saccharin Sauces: salad dressings, as well as soy, teriyaki, and hoisin sauce
salad dressings, as well as soy, teriyaki, and hoisin sauce Beverages: alcohol, carbonated beverages, and other sugary drinks Summary Avoiding processed junk foods, alcohol, sugary beverages, refined oils, and artificial sweeteners may aid the growth of healthy gut bacteria. Cutting out foods containing gluten or common stimulants of digestive symptoms may also help.
A 1-week sample menu Below is a healthy 1-week sample menu for improving your digestive health. It focuses on incorporating foods that promote the growth of healthy gut bacteria while removing foods that are notorious for causing uncomfortable digestive symptoms. Some menu items contain sauerkraut, a type of fermented cabbage that is easy, simple, and inexpensive to prepare. Monday Breakfast: blueberry, banana, and Greek yogurt smoothie
blueberry, banana, and Greek yogurt smoothie Lunch: mixed green salad with sliced hard-boiled eggs
mixed green salad with sliced hard-boiled eggs Dinner: beef and broccoli stir-fry with zucchini noodles and sauerkraut Tuesday Breakfast: omelet with veggies of your choice
omelet with veggies of your choice Lunch: leftovers from Monday’s dinner
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leftovers from Monday’s dinner Dinner: seared salmon served with a fresh garden salad Wednesday Breakfast: blueberry, Greek yogurt, and unsweetened almond milk smoothie
blueberry, Greek yogurt, and unsweetened almond milk smoothie Lunch: salmon, egg, and veggie frittata
salmon, egg, and veggie frittata Dinner: grilled lemon chicken salad with a side of sauerkraut Thursday Breakfast: gluten-free oatmeal with 1/4 cup of raspberries
gluten-free oatmeal with 1/4 cup of raspberries Lunch: leftovers from Wednesday’s dinner
leftovers from Wednesday’s dinner Dinner: broiled steak with Brussels sprouts and sweet potatoes Friday Breakfast: kale, pineapple, and unsweetened almond milk smoothie
kale, pineapple, and unsweetened almond milk smoothie Lunch: beet, carrot, kale, spinach, and brown rice salad
beet, carrot, kale, spinach, and brown rice salad Dinner: baked chicken served with roasted carrots, beans, and broccoli Saturday Breakfast: coconut-papaya chia pudding — 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya
coconut-papaya chia pudding — 1/4 cup of chia seeds, 1 cup of unsweetened coconut milk, and 1/4 cup of diced papaya Lunch: chicken salad with olive oil
chicken salad with olive oil Dinner: roasted tempeh with Brussels sprouts and brown rice Sunday Breakfast: mushroom, spinach, and zucchini frittata
mushroom, spinach, and zucchini frittata Lunch: sweet potato halves stuffed with spinach, turkey, and fresh cranberries
sweet potato halves stuffed with spinach, turkey, and fresh cranberries Dinner: grilled chicken wings with a side of fresh spinach and sauerkraut Summary A healthy gut menu should be rich in fruits, vegetables, and lean protein. Fermented vegetables like sauerkraut or cultured dairy products like Greek yogurt are also excellent additions, as they’re a great source of healthy gut bacteria.
Other ways to improve your gut health Although diet is key to improving gut health, there are plenty of other steps you can take. Here are some more ways to improve your gut health: Take a probiotic supplement. Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet ( 20 ).
Probiotics contain beneficial bacteria that are naturally present in fermented foods. Taking a probiotic supplement, which you can find online, may improve gut health if you don’t get enough probiotics through your diet ( ). Reduce stress. Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help ( 21 ).
Chronic stress has been shown to harm beneficial gut bacteria. Activities like meditation or yoga can help ( ). Avoid smoking. Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise your count of healthy bacteria and reduce your count of harmful gut bacteria ( 22 ).
Cigarette smoke is a risk factor for several bowel conditions and may increase inflammation in the digestive tract. Quitting smoking can raise your count of healthy bacteria and reduce your count of harmful gut bacteria ( ). Sleep more. Lack of sleep can cause a poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability ( 23 ).
Lack of sleep can cause a poor distribution of healthy gut bacteria, possibly resulting in increased intestinal permeability ( ). Limit alcohol intake. Research has shown that excessive alcohol intake may increase intestinal permeability by interacting with certain proteins ( 24 , 25 , 26 ). If you think you have leaky gut syndrome, consider getting tested for celiac disease. The two disorders can have overlapping symptoms. Some people also find that diets like the Gut and Psychology Syndrome (GAPS) diet may ease leaky gut symptoms. However, this diet is incredibly restrictive, and no scientific studies support its health claims. Summary Aside from diet, try taking a probiotic supplement, reducing your stress levels, sleeping more, avoiding smoking, and limiting alcohol intake to improve your gut health.
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