Leaky Gut Syndrome, otherwise known as increased intestinal permeability, is not a disease but a symptom that can have many causes. While not recognized as a medical diagnosis in conventional medicine, scientific evidence has shown an association between increased intestinal permeability and certain chronic health conditions.
How the Digestive System Supports Immune Health and Overall Body Function
The human digestive system is truly remarkable. Its job is not only to take in food and break it down into the nutrients our cells need to function, but it simultaneously keeps out pathogens and other toxic particles. Interestingly, about 70% of the immune system is in and around the gut. The digestive system is responsible for digestion, absorption, assimilation, and elimination, and it interacts with most other systems, including the nervous, immune, endocrine, metabolic, cardiovascular, and musculoskeletal systems. As we say at Trellis, everything affects everything.
The Gastrointestinal (GI) mucosa is crucial for both digestion and defense. It is where food comes into contact with the body through absorption, after being completely broken down by digestion. The mucosa is home to trillions of bacteria and serves as the body’s first line of defense against foreign invaders.
The Protective Epithelium Layer
One key layer of the gut mucosa is the epithelium, a single layer of cells that are tightly bound together. Thesetight junctions prevent unwanted molecules from passing between the cells and only allow fully digested food to enter the bloodstream, where the immune cells recognize them.
When Gut Permeability Increases
However, when the gut lining becomes inflamed or the epithelial cells are damaged, increased permeability can occur. Harmful microorganisms, toxins, and undigested food particles can pass through the lining and enter the bloodstream, triggering an immune response. These substances are seen as foreign invaders, leading to health issues such as:
Food allergies and intolerances
Autoimmune conditions
Inflammatory bowel disease (IBD)
Irritable bowel syndrome (IBS)
Skin conditions
The Impact of Inflammation
As the immune system detects these foreign substances, it becomes hyperactive, leading to increased inflammation. When the intestinal wall is damaged, its ability to absorb nutrients is compromised, which can cause malnutrition. If left untreated, the body may become sensitive to a broader range of foods and environmental toxins.
Cycle of Gut Damage
This is especially true for undigested food particles. When the same food is eaten again, the immune system, having already produced antibodies, reacts against it, resulting in food allergies or intolerances. The ongoing inflammation damages the gut microbiome, leading to a cycle of further gut lining damage and disruptions to the beneficial bacteria. Additionally, the liver is burdened as it works to neutralize toxins and complete digestion.
Common Causes of Leaky Gut Syndrome
Increased intestinal permeability can be caused by a wide variety of factors, including:
Chronic stress affects the immune system’s ability to function optimally, impacts the microbiome, and slows our ability to heal. Digestion also slows during times of stress.
Dysbiosis is an imbalance in the gut microbiome. An overgrowth of pathogenic bacteria, including candida, can increase inflammation, impair digestion, and damage the gut lining.
Daily exposure to household chemicals or environmental toxins can stress immune defenses and the body’s ability to repair itself.
Excessive alcohol can increase intestinal permeability.
Poor or allergenic diet—Highly processed foods that contain added sugars and additives can cause inflammation in the intestinal wall. In addition, foods that are not properly digested due to allergies or sensitivities can cause irritation and inflammation in the intestinal lining.
Medications—Long-term use of some medications such as nonsteroidal drugs (ibuprofen, aspirin) can damage the gut lining. Birth control pills and steroid drugs disrupt the balance of beneficial bacteria, which is damaging to the intestinal lining.
Grains, and especially gluten, can be inflammatory and cause a protein in the gut called zonulin to increase, which initiates the opening of the tight junctions. Stress, poor diet, or infections can increase zonulin as well.
Symptoms of Leaky Gut Syndrome
Elizabeth Lipski, Ph.D., CCN, CHN, has created an in-depth list of symptoms associated with leaky gut syndrome. Some of these symptoms include:
Poor immunity; recurrent bladder or vaginal infections; fevers of unknown origin
Poor memory and concentration
Diet and Lifestyle Tips for Easing Symptoms of Leaky Gut Syndrome
There are many diet and lifestyle changes that aid digestion and help heal leaky gut:
Raw vegetables are harder to digest, so try lightly steaming, roasting, or juicing them until the gut is healed.
Eat several small easy-to-digest meals throughout the day. A complete meal includes protein, good fats, and complex carbohydrates. Minimize added sugars and ultra-processed foods. The body functions most optimally with real, whole food.
Eat the rainbow—Incorporate a variety of colorful fruits and vegetables to ensure a broad spectrum of nutrients and antioxidants, which can be beneficial in healing a leaky gut.
Chew slowly and thoroughly. This will signal the digestive organs to secrete digestive enzymes which help break down food into smaller particles.
Digestion is optimal when the body and mind are calm and relaxed and one is eating mindfully. Relax with deep breathing or soothing music before eating to activate the parasympathetic nervous system.
Stay hydrated. One should drink half of their body weight in ounces daily. It is best to drink pure water, but mineral broths and herbal teas count too.
Try diluted raw apple cider vinegar or bitters before a meal to stimulate digestive enzymes. It may be necessary to take a digestive enzyme with meals to ensure proper digestion.
Eliminate known allergenic foods or reduce common allergenic foods such as dairy, gluten, grains, nuts, and eggs for a month to see if symptoms subside. If they do, reintroduce these foods one at a time to determine which don’t work for you if they cause symptoms to return.
Eat gut-supporting nutrients and fermented and cultured foods (sauerkraut, kimchee, kefir, yogurt), zinc, and bone broth. Also soothing and healing to the GI lining are cabbage juice, aloe vera juice, mineral broths, and slippery elm tea or lozenges.
Boost intake of proteins, especially those rich in glutamine, to help repair the gut lining. Glutamine, an abundant amino acid in fish, chicken, and other high-quality protein sources, aids in the regeneration of the intestinal lining, supporting its integrity and function.
Embrace lifestyle changes such as reducing stress, prioritizing sleep, and staying active. These are pivotal in supporting your gut-healing journey.
Whether you're seeking support for healing a leaky gut, correcting gut dysfunction, exploring an elimination diet, or managing stress, we’re here for you at Trellis Life Management. Click here to get started on your path to better health.
.png)
