Talking about leaky gut can be complicated. There is limited concrete medical evidence that “leaky gut syndrome” exists as a standalone diagnosis, yet increased intestinal permeability is known to occur as a symptom of some inflammatory and ulcerative conditions.
This guide outlines the symptoms and possible causes of leaky gut, what a gut-friendly diet may look like, and lifestyle changes that may help support overall gut health.
Table of Contents
What Is a Leaky Gut?
A leaky gut occurs when the intestinal wall allows substances to pass into the bloodstream more easily, including potentially harmful ones. This increased intestinal permeability has been documented and can occur as a symptom of several diseases. However, it remains unclear whether leaky gut is a separate condition on its own. If it is, it could potentially play a role in chronic disease rather than only being a symptom.
Because “leaky gut syndrome” is not an official medical diagnosis, doctors do not have a clear, standardized set of symptoms to use when diagnosing it. People with increased intestinal permeability caused by other conditions may report bloating, cramps, aches, gas, and food sensitivities. However, these symptoms are also common in many other conditions.
The challenge is that doctors are unlikely to diagnose “leaky gut syndrome” by itself. Unless another clear cause is identified, a patient may struggle to find treatment that effectively addresses their symptoms.
What Causes Leaky Gut?
The intestinal lining acts as an important barrier, helping prevent potentially harmful substances from entering the rest of the body. It also contains small gaps, or junctions, that allow nutrients and water to be absorbed from the intestines and pass into the bloodstream. Intestinal permeability refers to how easily substances can pass through these junctions.
The exact cause of leaky gut is unknown. However, some chronic health conditions, such as celiac disease and type 1 diabetes, can cause the junctions in the intestinal lining to widen. As a result, unwanted bacteria, toxins, and undigested food particles may enter the bloodstream.
Zonulin is the only protein currently known to regulate how tight the junctions in the intestinal wall are. Higher zonulin levels may loosen these junctions, increasing intestinal permeability.
In some people, two factors are known to increase zonulin levels: gluten and bacteria. Consistent evidence has shown that gluten can increase intestinal permeability in people with celiac disease. However, studies on people with non-celiac gluten sensitivity have shown mixed results. Zonulin levels can also be tested with an at-home test kit from KBMO Diagnostics.
Low levels of healthy gut bacteria may also increase intestinal permeability, a condition known as gut dysbiosis. Additionally, evidence suggests that inflammatory mediators or long-term use of nonsteroidal anti-inflammatory drugs, also known as NSAIDs, may contribute to leaky gut.
Foods to Eat
There is no medically recommended “leaky gut diet.” Since increased intestinal permeability is often considered a symptom of other conditions, there is no specific diet for leaky gut. However, eating a balanced, nutrient-rich diet is key to supporting overall digestive health.
Some evidence suggests that the intestinal barrier may be supported through diet. This may include supplementing with:
- Vitamin A
- Vitamin D
- Zinc
- Glutamine
- Methionine
- Probiotics
- Short-chain fatty acids
Eating a diet that supports digestive health may help protect against the development or worsening of gut-related issues.
Healthline recommends these foods to include in a leaky gut diet:
- Fermented vegetables: Sauerkraut, kimchi, tempeh, miso
- Cruciferous vegetables: Cabbage, broccoli, kale
- Root vegetables: Carrots, potatoes, beetroot, squash
- Fruit: Bananas, coconut, grapes, berries
- Healthy fats: Extra-virgin olive oil, avocado, avocado oil
- Gluten-free grains: Rice (brown and white), buckwheat, gluten-free oats, amaranth
- Sprouted seeds: Sunflower seeds, flaxseeds, chia seed
- Fish: Tuna, salmon, herring, and other omega-3-rich fish
- Raw nuts: Peanuts, almonds
- Nut-based products: Coconut milk, nut milk
- Some meats: Lean cuts of chicken, turkey, beef, lamb
- Cultured dairy products: Yoghurt, Greek yogurt, kefir, traditional buttermilk
- Natural flavorings: All herbs and spices
- Drinks: Certain teas, kombucha, bone broth, water
Foods to Avoid
A person may also support gut health by avoiding certain foods. These are generally foods that may:
- Causes inflammation in the body, which may encourage the growth of unhealthy gut bacteria linked to chronic diseases such as certain cancers, heart disease, and type 2 diabetes
- Trigger digestive symptoms such as bloating, diarrhea, and constipation
- Weaken the intestinal barrier because they contain certain types of fat, bile acids, emulsifiers, or gliadin
Here are the main foods to steer clear of when looking to improve intestinal health:
- Wheat-based products: Bread, cereals, pasta, wheat flour
- Grains that contain gluten: Seitan, oats, barley, bulghur
- Savory baked goods: Pizza, pastries, pies
- Sweet baked goods: Cakes, cookies, muffins
- Artificial sweeteners: sucralose, aspartame, saccharin
- Refined oils: Sunflower, canola, safflower, soybean
- Processed meats: Bacon, deli meats, cold cuts, hot dogs
- Snacks: Crackers, muesli bars, pretzels, popcorn
- Junk food: Fast food, potato chips, candy bars
- Non-cultured dairy products: Milk, cheese, ice cream
- Drinks: Alcohol, carbonated drinks, and other sugary beverages
How to Improve Your Overall Gut Health for Better Health and Immune System Support
In addition to diet, there are several lifestyle changes that may help support overall gut health.
Reduce stress: Chronic stress is known to affect beneficial gut bacteria. Reducing lifestyle stressors and practicing activities such as yoga, meditation, journaling, or breathwork may help support both emotional well-being and digestive health.
There are many ways to manage chronic stress. Find a modality that works best for you. Through Sofia Health, you can book private sessions or join group classes with experienced health and wellness practitioners.
Take a probiotic supplement: Probiotics contain beneficial bacteria and occur naturally in fermented foods. Supplements may also be helpful for people who do not get enough probiotics through their diet.
Need help finding the supplements that are right for you? Find a provider certified in supplement recommendations, or explore probiotic supplements through Sofia Health.
Get quality sleep: Lack of sleep may affect the balance and distribution of healthy intestinal bacteria. This may also contribute to increased intestinal permeability.
If you need help getting restful sleep, Sofia Health can connect you with professionals who support sleep, stress management, and overall wellness.
Quit smoking: Cigarettes increase the risk of several bowel conditions and can cause inflammation in the digestive tract. Quitting smoking may help increase healthy gut bacteria and reduce harmful bacteria.
Need support with smoking cessation? Sofia Health offers access to a variety of wellness practitioners and supportive approaches that may help you on your journey.
Limit alcohol consumption: Excessive alcohol intake may increase intestinal permeability by interacting with certain proteins. Alcohol can also affect your ability to get quality sleep.
How Can Sofia Health Help?
If you’re struggling with digestive symptoms, Sofia Health is a helpful resource for connecting with experienced health and wellness practitioners. Reach out to Sofia Health today to access a global community of providers who take a 360-degree approach to supporting your health.
(1) PubMed: “Zonulin, regulation of tight junctions, and autoimmune diseases”
(6) ScienceDirect: Inflammatory Mediator.
(8) PubMed: “Intestinal permeability in the pathogenesis of NSAID-induced enteropathy”
(9) PubMed: “Beneficial Microbes: The pharmacy in the gut”
(10) PubMed: “What is the leaky gut? Clinical considerations in humans”
(11) PubMed: “Stress & the gut-brain axis: Regulation by the microbiome”
(12) PubMed: “Probiotics and microbiota composition”
