This article was co-authored by Lisa Bryant, ND. Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
There are 11 references cited in this article, which can be found at the bottom of the page.
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Leaky gut syndrome (LGS), sometimes called increased intestinal permeability, is a condition that causes bacteria to flow out of your intestines and into your bloodstream. Doctors aren’t all in agreement on the causes or effects of the condition, and some even doubt that LGS causes any specific health problems. However, there is evidence that it’s associated with inflammatory conditions like Crohn’s disease and irritable bowel syndrome. There is no specific cure, but reducing inflammation in your digestive system is the most effective treatment. LGS has many potential causes, so if you do think you suffer from the condition, it’s very important to visit your doctor and describe your symptoms. This will ensure that you’re treating yourself correctly.
Steps
Healthy Diets and Nutrients
As with most digestive disorders, the most common treatment for LGS is adjusting and managing your diet. These adjustments aim at prevent or reducing inflammation in your gut. Following a generally healthy diet can control inflammation and getting the right nutrients could protect your intestinal barrier. Since LGS can have many causes, it’s important to make all these changes under a doctor’s supervision to make sure you’re treating the correct issues.
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1Drink 8-10 glasses of water to support your digestion. Dehydration could slow down your digestion and increase inflammation in your gut. Always make sure you drink enough water to stay well-hydrated.[1]
- Drinking a glass of water after meals aids in digestion, so make this a regular habit.
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2Increase your vitamin D intake. Vitamin D can protect intestinal permeability and prevent leaking. Try to get at least 600 IU from your diet each day.[2]
- Good vitamin D sources include fortified milk and cereal, eggs, and fatty fish such as salmon, mackerel and sardines. You can also take a vitamin supplement.
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3Consume more zinc to protect your intestinal barrier. Zinc can protect your intestinal lining and prevent inflammation. Include 8-12 mg in your diet each day.[3]
- Good zinc sources include red meant, poultry, shellfish, beans, and whole grains. You can also take a zinc supplement if you have a deficiency.[4]
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4Eat probiotic foods to increase your number of healthy gut bacteria. Deficiencies in probiotics could increase gut inflammation, so try bringing your intestinal bacteria back into balance. Eat fermented foods like sauerkraut, miso, kimchi, pickles, tempeh, and yogurt.[5]
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5Support your healthy bacteria with prebiotics. Prebiotics are food for probiotics in your gut. Good prebiotic sources are oats, asparagus, leeks, garlic, bananas, onions, apples, and flaxseed.[6]
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6Follow an anti-inflammatory diet. While there is no particular evidence that an anti-inflammatory diet treats a leaky gut, some people find it helpful. A diet rich in fresh fruits and vegetables, lean proteins, vegetable oils, and whole grains can reduce systemic inflammation, including in your digestive system.[7]
- Even if this diet type doesn’t treat LGS specifically, it’s still very nutritious and could benefit your overall health.
- The Mediterranean diet is particularly anti-inflammatory, so you can follow this diet if you’d like a specific guide.
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7Cook fruits and vegetables instead of eating them raw. Some people who experience bowel or intestinal inflammation have trouble digesting raw fruits and vegetables. Try baking or steaming them to avoid pain and more inflammation.[8]
Foods to Avoid
LGS is more common among people with food allergies or sensitivities. These sensitivities cause gut inflammation and increase intestinal permeability. It’s important to avoid foods that increases inflammation so bacteria stay inside your intestines. If you make these changes and don’t see any improvement, then contact your doctor for further treatment options.
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1Avoid gluten if you have celiac disease. LGS is mostly associated with celiac disease. Follow your treatment regimen and cut gluten products out of your diet to prevent gut inflammation.[9]
- Unless you have celiac or a similar sensitivity, then cutting out gluten will probably not be much help.
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2Drink alcohol in moderation. Excessive drinking increases inflammation in your GI tract, so keep your drinking limited to 1-2 drinks per day.
- If you often experience pain and burning while you drink, then you might want to cut out alcohol entirely.
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3Eliminate as many added sugars as you can. Added and refined sugars tend to increase inflammation in your body, as well as posing other health risks. Limit your intake of desserts, sodas, and anything else with a lot of added sugar.[10]
- Get into the habit of checking nutrition labels on all the food you buy. Even foods that don’t seem sweet could have a lot more sugar than you realize.
- Added sugars are different from natural sugars, like the ones in fruit. You don’t have to limit natural sugars.
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4Cut out any foods that you have allergies to. Even if you don’t have serious allergic reactions, there is a link between food allergies and inflammation in your GI tract. Don’t eat anything that you have an allergy or sensitivity to.[11]
- You can visit an allergist to test yourself for food allergies if you aren’t sure whether or not you have any.
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5Reduce your dairy intake if you’re lactose-intolerant. Reducing or eliminating dairy from your diet entirely can prevent inflammation and pain from lactose-intolerance.[12]
- Even if you aren’t lactose-intolerant, excessive dairy consumption can cause inflammation and discomfort. Try cutting back if you eat a lot of dairy.
Lifestyle Remedies
Besides making dietary changes, a few lifestyle remedies could support your gut health. As with the dietary changes, these tips aim to keep your digestive system moving smoothly to avoid inflammation. In addition, they’re all healthy lifestyle tips by themselves, so even if you don’t experience relief from LGS, you might feel healthier overall.
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1Reduce stress to protect your digestive health. High stress can lead to many types of digestive problems like indigestion, heartburn, diarrhea, and ulcers. Try to control your stress to prevent inflammation in your digestive system.[13]
- Try to do relaxation exercises like meditation or yoga to help control your stress.
- If you have trouble reducing your stress levels, then visiting a therapist can be a big help.
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2Exercise regularly to keep your digestive system working. Sedentary lifestyles can cause digestive backups and constipation. Get at least 30 minutes of exercise 5 days per week for good digestive health.[14]
- Aerobic exercises like running, biking, swimming, or kickboxing are best for digestive health.
- You also don’t have to exercise intensely. A 30-minute walk is great for your health.
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3Take a walk after eating to aid digestion. This could stimulate your digestion and prevent constipation.[15]
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4Quit smoking or avoid starting. Smoking causes all kinds of health problems, including inflammation in your GI tract. It’s best to quit as soon as possible or avoid starting altogether.[16]
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5Take probiotics and prebiotics to support healthy gut bacteria. If you aren’t getting enough probiotics and prebiotics from your regular diet, then taking a supplement for each can support your healthy gut bacteria.[17]
- Some gas and diarrhea are common when you first start taking these supplements. This should pass when your body adjusts to them.
Medical Takeaways
Although doctors are divided on the causes and effects of LGS, there are some natural ways that you can alleviate the condition. In general, supporting your digestive health and avoiding inflammation are the best ways to protect your intestinal barrier. These are generally all healthy lifestyle changes, so your overall health might benefit as well. However, since many different things can cause LGS, you should make all of these changes under a doctor’s supervision. This way, you can make sure that you’re taking the right steps and treating the right conditions to improve your health. Also avoid any cures that you come across on the internet. Most of these treatments aren't evaluated and probably won't help the problem.
References
- ↑ https://www.hsph.harvard.edu/nutritionsource/water/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
- ↑ https://pubmed.ncbi.nlm.nih.gov/26582965/?from_term=leaky+gut&from_page=2&from_pos=3
- ↑ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
- ↑ https://www.health.harvard.edu/blog/putting-a-stop-to-leaky-gut-2018111815289
- ↑ https://my.clevelandclinic.org/health/diseases/22724-leaky-gut-syndrome
- ↑ https://www.nhs.uk/conditions/coeliac-disease/
- ↑ https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
- ↑ https://nationaleczema.org/leaky-gut/
- ↑ https://www.health.harvard.edu/blog/putting-a-stop-to-leaky-gut-2018111815289
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
- ↑ https://www.health.harvard.edu/topics/digestive-health
- ↑ https://www.health.harvard.edu/blog/putting-a-stop-to-leaky-gut-2018111815289
- ↑ https://my.clevelandclinic.org/health/diseases/15587-inflammatory-bowel-disease-overview
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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