How to Heal Leaky Gut
An integrative approach
Increased intestinal permeability, commonly referred to as “leaky gut,” occurs when the intestinal lining becomes dysfunctional. One of the roles of the intestinal lining is to act as a barrier. In leaky gut, the barrier breaks down and allows larger particles than normal to enter the blood vessels. This can trigger an inflammatory response in the intestines—where 70 percent of the immune system is located—as well as inflammation in distant parts of the body.
Risk factors
Many health conditions are linked to leaky gut. Some of the strongest connections are between increased intestinal permeability and multiple food sensitivities, environmental allergies (pollens, molds and chemicals) and autoimmune diseases. Eating a standard American diet, insulin resistance, high blood sugar, frequent blood sugar spikes, abnormal cholesterol, and elevated levels of inflammatory markers are other common risks. Additional factors include stress, alcohol, aspirin, non-steroidal anti-inflammatory drugs like ibuprofen and naproxen as well as antibiotics and pesticides. Dysbiosis—an abnormal balance between the beneficial and harmful species of gut bacteria—is often associated with leaky gut.
Many studies show leaky gut leads the way to autoimmune diseases.1 2 Disorders definitively associated with leaky gut include inflammatory bowel disease (Crohn’s disease and ulcerative colitis), celiac disease, multiple sclerosis and diabetes mellitus. Acne, fatty liver disease, autism and hypothyroidism are also linked. In addition, rheumatic conditions such as lupus and ankylosing spondylitis are associated with increased intestinal permeability.
Healing leaky gut
Health conditions associated with leaky gut often improve when leaky gut gets better. Over time, the conditions may calm down and exhibit fewer inflammatory symptoms and signs. Here are some simple steps for healing leaky gut.
Remove intestinal-lining irritants. Avoid processed foods, gluten, dairy and sugar in the diet as well as foods for which you are personally sensitive or allergic. Also remove alcohol, aspirin and non-steroidal anti-inflammatory medications since these exacerbate leaky gut. Instead, focus on eating healing foods that are part of an anti-inflammatory food plan such as the Mediterranean diet or the specific carbohydrate diet.
Eat foods rich in prebiotics. These foods promote the proliferation of friendly gut bacteria. Prebiotic foods include asparagus, garlic, onions, mushrooms, dandelion greens, cabbage, apples, avocado, bananas, kiwi, nuts and green tea. One study found that adults who ate a diet rich in a wide variety of colorful vegetables and fruits over a period of eight weeks made changes to the gut microbiome that improved leaky gut.3
Consume probiotic foods. These are foods rich in the bacteria present in a healthy microflora. Examples include yogurt, kefir, pickles, kimchi and sauerkraut. Probiotics improve gut health, prevent the colonization of pathogenic bacteria, reduce intestinal inflammation and help regulate immune function.
Consider dietary supplements. Vitamin D, L-glutamine, butyrate, fish oil, zinc and a daily multivitamin may provide benefits for leaky gut. Bone broth and green tea are known to promote healing of the intestinal lining. When stomach acidity is low, consider digestive enzymes or betaine hydrochloric acid with your health care provider’s approval.
Don’t forget stress reduction. For some easy exercises for reducing stress, see “Simple Ways to Relax” in the last issue of Healthier You. Getting moderate amounts of regular aerobic exercise is an excellent way to relieve stress and help heal a leaky gut.
This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.
Leaky Gut and Autoimmunity: An Intricate Balance in Individuals Health and the Diseased State. International Journal of Molecular Science, 12-21-2020. https://www.mdpi.com/1422-0067/21/24/9770
Fasano A. Leaky Gut and Autoimmune Diseases. Clinical Reviews in Allergy and Immunology, 2011. 11/23/2011. https://link.springer.com/article/10.1007/s12016-011-8291-x
Intestinal Permeability & Associated Disease. The Institute for Functional Medicine. Insights, undated. https://www.ifm.org/news-insights/gut-intestinal-permeability-associated-diseases/
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