While leaky gut is not a widely recognized medical condition yet, more research is starting to emerge to support the idea that you can manage your digestive woes by changing your diet and lifestyle. Here’s a quick biology lesson: The walls of the intestines are supposed to be permeable to a degree. This is how the nutrients from the food we eat make it into the body, while other parts of food we can’t use continue through the intestines and eventually leave as waste. Ideally, the barrier of the intestines would only allow tiny nutrients to absorb into the bloodstream, and excrete unwanted particles. The problem occurs when the intestinal tight junctions1—the spaces between the single layer of cells that regulate what enters the bloodstream—are injured (which can happen for a variety of reasons like poor diet and stress). This allows unwanted microbes and undigested food particles to “leak” into the bloodstream, where the immune system often marks them as foreign invaders and attacks. This is considered leaky gut, or increased intestinal permeability2. Increased intestinal permeability is known to play a role in some gastrointestinal conditions, like celiac disease, Crohn’s disease3, and irritable bowel syndrome (IBS)4. While scientists are in agreement that increased intestinal permeability is related to these gastrointestinal issues, it’s not clear whether leaky gut is the cause or a side effect of them. Other studies suggest leaky gut may be connected to autoimmune diseases5, such as arthritis and thyroid disorders. “Mainstream medicine once considered leaky gut syndrome a fake diagnosis given by alternative doctors. But today, research is confirming that increased intestinal permeability is indeed a major factor in chronic and autoimmune diseases,” functional nutrition expert, Will Cole, D.C., IFMCP, tells mbg. According to research, bacteria and gluten6 have been shown to trigger the release of zonulin in the small intestine. This is why many functional nutrition experts suggest dietary changes, like a gluten-free diet, to help manage the symptoms. Other factors that may7 7contribute to a leaky gut7 include medications, like non-steroidal anti-inflammatory drugs (NSAID), antibiotics, stress, and environmental factors. However, there’s still no definite cause of leaky gut. While many of these foods have nutritional value on their own, thoughtfully eliminating and slowly reintroducing them to your diet, may help you detect which foods you are more or less sensitive to. Here: a definitive list of what to eat and avoid on a gluten-free diet. “Focus on clean ingredients with easy-to-digest foods that are low in fructose and sugar and devoid of any substances, including sugar alcohols and pesticides, that are hard on the gut,” Pedre suggests. To be more specific, here is a list with the basic components of a gut-friendly diet: If you’re looking for a plant-based alternative, galangal broth (a traditional Chinese medicine remedy) may also support the gut. Important note: If you suspect your leaky gut is caused by IBS, or if your symptoms don’t improve when eating the foods suggested above, opting for a low-FODMAP plan may be more beneficial. Add a probiotic supplement: Good gut bacteria, which are crucial in supporting a healthy microbiome, can become depleted or disrupted by a number of things, and fermented foods may not deliver the amount you need. So, taking a highly concentrated probiotic daily may provide additional support.* Practice stress management: Our anxious thoughts can have a direct impact on things like digestion and overall gut health. So, it’s no surprise that chronic stress has been associated with increased intestinal permeability, or leaky gut. To mitigate this risk, try doing something that helps you feel relaxed on a regular basis. Yoga, meditation, progressive muscle relaxation, deep breathing, and body scanning are all great options. Breakfast: A couple of scrambled eggs with a side of sautéed kale. Pro tip: Cooked veggies are gentler on the gut and may be a better choice than raw. Alternative breakfast option: Go for a bowl of oatmeal with almond milk, berries, and walnuts if you’re craving something sweet. Lunch: A salad with lentils and lean protein will provide sustained energy and a good dose of prebiotic fiber. Add some kimchi or sauerkraut for a probiotic boost. Alternative lunch: Not a fan of salads? Scoop some tuna or chicken salad (made with an avocado-oil-based mayo) into romaine lettuce and eat it like a taco. Snack: Carrot slices with hummus, apple slices with almond butter, or crunchy roasted chickpeas. The possibilities are endless, but leaky-gut-friendly snacks should include a form of fiber, along with a bit of fat and protein to help balance blood sugar and keep you fuller, longer. Dinner: Pan-seared salmon, roasted sweet potato, and Brussels sprouts cooked in olive oil is a delicious, gut-friendly dinner. Whatever you choose to make, keep this simple formula in mind: quality protein source + non-starchy veggie + starchy veggie (optional) + healthy fat. Alternative dinner: Grilled chicken, zucchini noodles with pesto, and sun-dried tomatoes. Although leaky gut syndrome is not well understood, there is evidence that a “leaky gut diet” can help alleviate symptoms. Avoiding gluten, dairy, sugar, and other common irritants, while focusing on healthy fats, fermented foods, probiotic supplements, and lifestyle factors can help support the gut.*
