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Is ‘leaky gut’ a real disease? Or is it just a side effect? We explore the facts around this unsolved condition
Summary
1What's a leaky gut?
It's when the gut lining allows partially digested food or toxins through into your bloodstream...
2What triggers a leaky gut?
There are many potential triggers, suggesting that leaky gut is caused by a combination of dietary...
3The immune-gut link
Almost 70% of your immune system is found in your gut, as a type of tissue called GALT...
‘Leaky gut syndrome’ has become popularised in books and media over the last few decades, however it’s still a controversial topic (and not a medical diagnosis). But could there be any truth to it?
We fill in the gaps on leaky gut and its symptoms, potential causes, treatments and more.
The immune-gut link
Almost 70% of your immune system is found in your gut, as a type of tissue called gut-associated lymphoid tissue (GALT).1
Your gut’s role in immunity is complex. Think of your gut as a sort of gatekeeper; it lets beneficial substances in and out, but stops foreign bodies (like bacteria and viruses) from getting out through its lining.
What's a leaky gut?
It's when the gut lining allows partially digested food or toxins through into your bloodstream.1
Your gut is meant to be permeable up to a point, as it allows water and nutrients into your bloodstream after they have been broken down. This is crucial for providing the energy your body needs.
However, sometimes this goes wrong. Proteins line the gut in a single layer and are meshed tightly to form barriers. If those links become too loose, unhelpful substances can leak into the bloodstream.
We mentioned 'leaky gut' is a controversial and still-unproven condition. So, why are we talking about it? Let's set the record straight: it is possible for your gut lining to be less permeable than it should.
However, ‘leaky gut’ isn’t an official condition, and there’s not a reliable way of testing for it or diagnosing it. But new research is emerging and we might be able to answer the question for sure in the future!
Most importantly, if you’re showing symptoms of increased intestinal permeability, speak to your GP to understand what’s best for you and your gut.
What are the symptoms of a leaky gut?
Symptoms resulting from a ‘leaky gut’ may include (but aren’t limited to): 2
- bloating
- digestive issues, such as chronic diarrhoea or constipation
- fatigue
- headaches
- inflammation
As there are so many potential signs of a leaky gut, it can be difficult to narrow down the cause and if it’s arisen due to an underlying gut condition. If you have these symptoms, speak to your doctor and do not self-diagnose.
What triggers a leaky gut?
There are many potential triggers, suggesting that leaky gut is caused by a combination of dietary or lifestyle choices. Some could include...
1. Too much sugar
A diet high in sugar, especially one high in fructose, is believed to damage your intestinal wall, reducing its effectiveness as a barrier to your bloodstream.3
2. Excessive alcohol
Alcohol has been proven to reduce the levels of beneficial bacteria in your gut, and it’s also believed to increase the permeability of your intestinal wall, meaning that gaps are more likely to appear.4
3. Deficiencies in certain vitamins
Studies have shown that participants with vitamin A, vitamin D and/or zinc deficiencies had an increased risk of high intestinal permeability and leaky gut.5
4. An unhealthy gut
It seems obvious that an unhappy gut could cause further problems. To keep the gut working well, we need to maintain a community of beneficial bacteria.
When this balance is broken, it has been proven to negatively affect the barrier function of our intestinal wall.6
5. High stress levels
Feeling stressed over a long period of time has been linked to several gastrointestinal conditions.7
6. Chronic inflammation
Chronic inflammation, especially inflammation that affects the intestinal tract over a long period of time, has been previously linked to leaky gut syndrome as it reduces the effectiveness of the gut’s barrier function.8
7. Long-term use of non-steroidal anti-inflammatory drugs (NSAIDs)
It has been found that taking NSAIDs, such as ibuprofen, regularly and over a long duration may trigger leaky gut syndrome as it increases the permeability of the intestinal walls.4
Tips for a happy tummy
Whether or not a leaky gut can be fixed is debatable, considering experts are still undecided on leaky gut syndrome as a standalone condition.
However, there are still a few ways you can support your overall gut health, which may help to reduce leaking gut symptoms.
- Eat more high-fibre prebiotics: Bananas, wholegrains and colourful fruits and vegetables feed your beneficial bacteria and support a healthy gut. The fibre in fruit and vegetables is very important as it feeds good gut bacteria.9 A well-fed microbiome can do its job properly, maintaining its barriers to the gut lining
- Eat more probiotics: Probiotics for leaky gut may include fermented foods (such as kefir, kimchi, sauerkraut and miso) which contain lots of beneficial bacteria and help create a thriving gut microbiome
- Adding more fibre-rich fruit and veg: A diet high in plants has been linked to a healthier gut, so add a diverse range to every meal if you can10
- Avoid added sugar: Sugar has been found to reduce the effectiveness of good bacteria, so try to be mindful of your intake11
Lifestyle changes for a healthier gut
Supporting a healthy gut may involve creating a few new habits in your day-to-day life, like:
- regular exercise
- getting enough sleep
- managing your stress levels
- limiting your intake of NSAIDs (unless prescribed)
The final say
Remember that leaky gut syndrome is still widely debated in medicine. Because of this, it’s difficult to confirm whether leaky gut causes these conditions or is caused by them. If you have any symptoms of a ‘leaky gut’ that concern you, please speak to your doctor for an accurate diagnosis.
Ready for more? Discover the answers to your most Googled questions on gut health...
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol [Internet]. 2008 Sep [cited 2024 Dec 17]; 153(Suppl 1): 3-6. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2515351/
2. Camilleri M. The Leaky Gut: Mechanisms, Measurement and Clinical Implications in Humans. Gut [Internet]. 2020 Aug 1 [cited 2024 Dec 17]; 68(8): 1516-26. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6790068/
3. Bischoff SC et al. Intestinal permeability – a new target for disease prevention and therapy. BMC Gastroenterol [Internet]. 2014 Nov 18 [cited 2024 Dec 17]; 14: 189. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4253991/
4. Groschwitz KR, Hogan SP. Intestinal Barrier Function: Molecular Regulation and Disease Pathogenesis. J Allergy Clin Immunol [Internet]. 2009 Jul [cited 2024 Dec 17]; 124(1): 3-22. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4266989/
5. Lima AAM et al. Effects of vitamin A supplementation on intestinal barrier function, growth, total parasitic, and specific Giardia spp infections in Brazilian children: a prospective randomized, double-blind, placebo-controlled trial. J Pediatr Gastroenterol Nutr [Internet]. 2010 Mar [cited 2024 Dec 17]; 50(3): 309-15. Available from: https://pubmed.ncbi.nlm.nih.gov/20038852/
6. Arrieta MC, Bistritz L, Meddings JB. Alterations in intestinal permeability. Gut [Internet]. 2006 Oct [cited 2024 Dec 17]; 55(10): 1512-20. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC1856434/
7. Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol [Internet]. 2011 Dec [cited 2024 Dec 17]; 62(6): 591-9. Available from: https://pubmed.ncbi.nlm.nih.gov/22314561/
8. Hietbrink F et al. Systemic inflammation increases intestinal permeability during experimental human endotoxemia. Shock [Internet]. 2009 Oct [cited 2024 Dec 17]; 32(4): 374-8. Available from: https://pubmed.ncbi.nlm.nih.gov/19295480/
9. Arnone D et al. Sugars and Gastrointestinal Health. Clinical Gastroenterology and Hepatology [Internet]. 2022 Sep [2024 Dec 17]; 20(9): 1912-24. Available from: https://www.cghjournal.org/article/S1542-3565(21)01305-7/fulltext
10. McDonald D et al. American Gut: An Open Platform for Citizen Science Microbiome Research. mSystems [Internet]. 2018 May 15 [cited 2024 Dec 20]; 3(3): e00031-18. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5954204/
11. Cruzat V, Rogero MM, Keane KN, Curi R, Newsholme P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients [Internet]. 2018 [cited 2024 Dec 17]; 10(11): 1564. Available from: https://www.mdpi.com/2072-6643/10/11/1564
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