Leaky Gut

HEALTH GUIDE
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contents.
Introduction ......................................................................................................................... 1
What Is Leaky Gut Syndrome? ..................................................................................... 2
Symptoms Of Leaky Gut ................................................................................................. 4
What Causes Leaky Gut? ............................................................................................... 8
Foods To Avoid ................................................................................................................... 11
Foods To Eat ........................................................................................................................ 13
Supplements To Heal Leaky Gut ................................................................................. 16
Introduction
The term “leaky gut” has become a popular buzzword, but what most people
don’t realize is that poor gut health may be an underlying factor to their
mysterious health issues. Leaky gut isn’t a quack diagnosis or even a medical
condition, but rather the state of the intestinal barrier function that can lead to
the development of health conditions or related problems.

From weight gain to autoimmunity to food allergies, skin problems,

depression, and more—a leaky gut is often at the root of the problem. Perhaps
that’s why the father of western medicine, Hippocrates, said over 2,000 years
ago: “All disease begins in the gut.”

If you’re struggling with any of these or other chronic or autoimmune

disorders, it’s time to understand how gut health can interact with overall
wellness and what you need to do to reverse problematic signs and
symptoms.

1
 What Is
Leaky Gut
Syndrome?

2
Leaky gut syndrome—also known as increased intestinal permeability or
intestinal hyper-permeability—is a condition where the tight junctions of
the small intestine don’t function as they should and allow particles to pass
through that would typically not be allowed. A leaky gut is basically what it
sounds like: your intestines develop tiny holes that allow stuff that should stay
contained in the gut (like food and toxins) to slowly leak through the gut wall
and into the body.

Normally the tight junctions function as the protective gate for the small
intestine and stay tightly closed against the entrance of bacteria, toxins,
undigested proteins, fats, and waste into the bloodstream. When the tight
junctions lose their ability to work properly, they become open and permeable
to those foreign materials, and the body suffers from a toxic load it was
never intended to bear. When this barrier function of the small intestine is
compromised, individuals may experience adverse health effects.

It’s important to realize that up to 80% of the immune system is located within
the gut wall, and the immune system’s main job is to produce inflammation in
response to anything foreign that passes through the gut wall (like undigested
food particles, toxins, bacteria, etc.). (1)

Nutrients can also be transported across the gut lining through the cells
themselves, but in the same way that the tight junctions can become
permeable, the cell mechanisms can become faulty and they can begin
allowing toxic substances to pass through them, too. Either way, these toxins
“leaking” through the gut wall and into the bloodstream is something that
the body isn’t prepared to deal with and, as a result, many conditions and
impaired digestion ensue.

It’s not difficult to imagine that if the gut is “leaky” and toxins are continually
flooding into the body, the immune system will constantly produce
inflammation. Eventually, this inflammation becomes chronic; the type of
inflammation that underlies most “diseases of modern society,” including
obesity, autoimmunity, heart disease, diabetes, cancer, depression, anxiety,
and many more conditions and disorders plaguing modern humans. (2, 3, 4)

3
Symptoms Of
Leaky Gut

4
Considering that leaky gut is primarily a disorder of the intestines, many
people suffering from it have almost no digestive or intestinal symptoms at all.
Leaky gut symptoms can occur anywhere in the body. (5) Here are some of
the more common symptoms.

Digestive Problems
Digestive symptoms of all kinds can be a sign of an underlying leaky gut,
although most people with leaky gut experience no specific issues with
digestion. Digestive signs can include:

●● Diarrhea

●● Constipation

●● Gas and bloating

●● Changes in bowel movements

●● Abdominal pain or cramping

●● Bloody stools

●● Smelly stools

●● Inflammatory bowel diseases

●● SIBO (small intestinal bacterial overgrowth) or another form of dysbiosis

●● Candida overgrowth

●● Gastroparesis

●● Slow GI motility

Virtually any and all digestive symptoms and disorders under the sun can
have leaky gut at their root. (6, 7)

Autoimmune Diseases and Chronic Disorders

Much research suggests that a leaky gut must be present in order for an
autoimmune disease to be active. Over 80 different autoimmune diseases
have been identified, including Celiac disease, rheumatoid arthritis, lupus,
Hashimoto’s thyroiditis, alopecia, psoriasis, multiple sclerosis, type 1 diabetes,
Crohn’s disease, and many more. (8)

5
Practically any disease or disorder in the body can be related to an underlying
leaky gut, including (but not limited to) (9, 10, 11, 12, 13):

●● Diabetes (type 1 and 2)

●● Cardiovascular diseases

●● Many types of cancer

●● Respiratory disorders (asthma and others)

●● Thyroid disorders

●● Hepatitis and other liver conditions

●● Osteoporosis

●● Periodontal diseases

●● Digestive disorders

●● Urinary conditions

●● Reproductive disorders and infertility

●● Obesity

Skin Conditions
If you’re suffering from skin issues, you’re likely also suffering from a leaky
gut. The connection between gut health and skin health has been well
established, and many skin conditions have been connected with leaky gut.
These include (14, 15, 16):

●● Rashes

●● Acne

●● Hives

●● Eczema

●● Rosacea

●● Psoriasis

●● Hair loss

●● Dermatitis

●● Dry skin, and many more

6
Food Allergies and Sensitivities
Studies have shown that nearly all people with food allergies, sensitivities, and
intolerance have some degree of leaky gut syndrome. (17) Once the leaky gut
is healed, many people are pleased to discover that their food sensitivities
resolve themselves.

Nutritional Deficiencies
Leaky gut is often accompanied by inflammation along the length of the
digestive tract, which makes it difficult for vitamins and minerals to be
absorbed through the gut wall and into the body. Therefore, this can cause a
deficiency in certain vitamins and minerals. (18)

Brain and Mood Disorders

Conditions such as brain fog, depression, anxiety, autism, chronic fatigue,
headaches, migraines, mood swings, ADD and ADHD, Alzheimer’s,
schizophrenia, and many more brain-related symptoms are thought to have
leaky gut at their root. (19, 20, 21)

Body and Joint Pain

Arthritis, joint pain, muscle pain or weakness, nerve pain, fibromyalgia, and
other musculoskeletal conditions have been connected to increased intestinal
permeability. (22, 23)

Sugar Cravings
Sugar cravings can be a symptom of dysbiosis (an overgrowth of “bad”
bacteria in the gut), and this often disappears once a person has addressed
the health of their gut lining. (24)

7
What Causes
Leaky Gut?

8
Leaky gut is not completely understood yet, but it has been the subject of
much research in the last several years. The most well-studied causes are:

Dysbiosis and Infections

Leaky gut is closely associated with a bacterial imbalance in either the
small or large intestine or both. An imbalance in the gut microflora, yeast
overgrowth, parasitic, or viral infections can also contribute to increased
intestinal permeability. (25)

Stress
Perhaps one of the greater contributors to leaky gut syndrome is one that
most Americans are familiar with: stress. Cortisol is a hormone produced by
the adrenal glands in response to stress (the fight-or-flight response).

High levels of cortisol have been shown to alter gut barrier function, leading
to increased intestinal permeability. (26) Because most of our stress isn’t a
result of our actual lives being in danger, our bodies carry around loads of
stress that’s not resolved or removed through the physical action of fighting or
fleeing. Unfortunately, this inability to manage and remove stress can weaken
our bodies and cause us to become toxic and ill.

Diet
An important consideration as to why leaky gut is on the rise is also our diet.
More so than ever before, our diets are filled with foods that contain anti-
nutrients. Anti-nutrients are found in foods that many Americans commonly
eat: grains, beans, lentils, and some seeds. In particular, the anti-nutrients
found in grains and legumes, and foods that one is allergic or sensitive to. (27)

Nutrient Deficiencies
There are many other factors from poor diet choices that affect our overall
health, including excessive consumption of alcohol, coffee, and tea. Our guts
aren’t only affected by what we do eat, but also by what we don’t. Deficiencies
of cell-building nutrients can also contribute to gut wall permeability. These
nutrients include zinc, vitamin A, glutamine, and essential fatty acids as well as
a lack of fiber and overall poor digestion. (28)

9
Poor Digestion
Poor digestion is a major contributing risk factor. It can include low stomach
acid or digestive enzyme production, pancreatic or hepatobiliary deficiencies,
and carbohydrate malabsorption. (29)

Poor Oral Hygiene

Even poor oral hygiene can lead to leaky gut. The mouth represents the
beginning of the GI tract, and research suggests that dysbiosis in the mouth
can contribute to increased intestinal permeability. (30)

Other Factors
Other factors that affect leaky gut include overeating, excessive alcohol
consumption, and the regular use of antibiotics, nonsteroidal anti-
inflammatory drugs (NSAIDs), aspirin, antibiotics, methotrexate, estrogen
compounds (birth control), and others. (31, 32, 33)

10
Foods To Avoid

11
The Paleo diet removes the main dietary triggers of leaky gut and chronic
disease, including grains, legumes, processed and refined foods, and dairy.

As mentioned, any form of stress can trigger leaky gut and chronic disease,
and therefore it’s important to also minimize stress around eating. In particular,
the focus should be on relaxing before, during, and after meals to optimize
digestion.

It’s best to avoid the following foods:

●● All junk and processed foods

●● Grains

●● Dairy

●● Legumes

●● Sugar

●● Preservatives and other artificial ingredients

12
Foods To Eat

13
Replacing non-Paleo foods with nourishing, gut-healing whole foods will
alone work wonders. If you’ve been eating a gut-damaging diet for years, you
may find that your digestive system needs some additional temporary support
in the form of hydrochloric acid, digestive enzymes, or bile salts. Many people
unknowingly suffer from low stomach acid production (which has many of the
same symptoms as high stomach acid production) and benefit from using
apple cider vinegar (or something similar) before meals.

Eat plenty of:

●● High-quality meats

●● Healthy fats

●● Vegetables and fruits, along with moderate amounts of nuts and seeds

Additionally, other foods can offer health benefits. These include:

Green Tea
A powerful antioxidant, green tea also supports liver detoxification.
Antioxidants are vital to neutralize the free radicals that are created as a result
of normal digestive and metabolic processes. Consume at least a minimum of
5 glasses per day, and up to 10.

Cruciferous Vegetables
Cruciferous vegetables are beneficial to the body because they nourish and
support detoxification pathways. Eat several servings from this category daily:

●● Broccoli

●● Cauliflower

●● Cabbage

●● Brussels sprouts

14
Antimicrobial Foods
These foods have natural antimicrobial properties that help the body defend
against opportunistic bacteria and fungi. Some from this category should be
eaten daily:

●● Onions

●● Leeks

●● Radishes

●● Fenugreek

●● Ginger root

●● Lemon juice

●● Turmeric

●● Mustard

●● Rosemary

Coconut oil
This is a saturated fat that has antimicrobial and antifungal properties.

Bone broth
This is a highly nutritious food that is rich in fat-soluble vitamins and minerals.
It boosts immunity, digestion, and heals the lining of the gut due to its richness
in natural gelatin. Be sure to choose bones from grass-fed, pastured animals.

15
 Supplements
To Heal Leaky Gut

16
Certain nutrients and herbs can be helpful by providing the gut lining with the
fuel it needs to repair itself.

Bitters
This is a specific category of herbs that are known for their ability to stimulate
digestive juices but also to stimulate repair mechanisms in the gut wall. This
category includes milk thistle, dandelion, gentian, goldenseal, chamomile,
and yarrow. Milk thistle is unique in that it supports both phases of liver
detoxification.

Enzymes
People with leaky gut syndrome are already dealing with incomplete
digestion, and unfortunately, once that has started, they also have difficulty
properly absorbing nutrients. Broad-spectrum plant enzymes should be
taken to aid in the digestive process that will, in turn, further equip the body to
absorb nutrients that are ingested. Pancreatic enzymes are also beneficial for
people who are diabetic or hypoglycemic because they stimulate the repair
and maintenance of the pancreas.

Probiotics and Prebiotics

We already covered the importance of both of these, but here we will discuss
practical supplementation. Choose a probiotic that contains more than one
strain. There are many varieties that also include prebiotics in the blend. When
taking probiotics, use two or three different brands to ensure that a wide
variety of beneficial bacteria strains are being introduced to the intestines.
Rotation with these supplements will provide the greatest overall benefit.

Soil-based probiotics (SBOs) are designed to mimic the beneficial bacteria

that naturally occurs in soil. Because SBOs are formulated to mimic bacteria
that thrive in harsh, natural, outdoor environments, they can also withstand the
harsh conditions of the human digestive tract. Many commercial probiotics are
destroyed in the body before ever reaching the gut. SBOs are more resilient,
and they’ll actually arrive at their intended destination—where they can take
root and flourish.

17
Vitamin D
There is a strong association between autoimmune disease and vitamin
D deficiency. The same can be said for those with leaky gut. Vitamin D is
responsible for modulating immune function and inflammation when it is
at normal levels. Eating foods that are rich in vitamin D can be difficult for
those with leaky gut since fortified milk products and mushrooms are off the
table. A high-quality emulsification is the best option for a supplement, as
well as direct sunlight for 20 minutes a day during the months April through
September.

Vitamin C
This water-soluble vitamin is probably the most popular one known for its
immune-boosting abilities. It also enhances detoxification pathways and has
antiviral effects, both of which are beneficial to sufferers of leaky gut.

Glutamine
An amino acid, glutamine is a major factor in preserving the integrity of the
gastrointestinal tract cells and keeping toxins and antigens from entering the
bloodstream. (34)

It is vital for intestinal metabolism, structure, and function and is the single
most effective nutrient for protecting the intestinal epithelium. (35) It is also
a preferred fuel for the small intestine and is incredibly important for the
maintenance of intestinal mucosal growth, structure, and function. Glutamine
also has been demonstrated to support the healthy growth of enterocytes
(intestinal absorptive cells) and microvilli (cellular membrane protrusions
that increase absorption and secretion in the intestines). Overall, glutamine
helps the body heal and restore its functional integrity. Glutamine is also
important for the normal production of Secretory IgA, the most abundant
immunoglobulin in the intestines. (36)

Saccharomyces Boulardii
This is a non-pathogenic yeast that is isolated from the surface of lychee
nuts. It can be used to clear both the skin and the gut. It works by stimulating
Secretory IgA, which is a key component of gut barrier function.
18
Glutathione
This is an important component of antioxidant defense against free-radical
tissue damage. The depletion of glutathione in the liver is a common
occurrence with a leaky gut.

Fiber
Both through food and supplements, fiber has a complex effect on gut
permeability and bacterial composition. A diet low in fiber increases
permeability, where a diet high in fiber decreases permeability. Insoluble fiber
is the most beneficial when it comes to treating leaky gut, as large amounts
of soluble fiber also may increase permeability by causing the synthesis of
bacterial enzymes that degrade mucus production in the intestines.

Glucosamine
This is a nutrient important for healing and restoring functional integrity in
the intestines and throughout the body. Glucosamine is also an important
protective host in providing a mechanical and immunological barrier against
toxins, antigens, and bacteria in the gastrointestinal tract.

Quercetin
A compound that is naturally found in certain foods, quercetin is helpful in
promoting the healing of the epithelial lining and endothelial barrier integrity.
It has antioxidant, anti-inflammatory, and anti-cancer properties and has
shown to increase intestinal barrier function.

DGL Licorice Root

Deglycyrrhizinated licorice (DGL) is an adaptogenic herb that is very popular
for correcting leaky gut. (37) It helps maintain the mucosal lining of the
stomach, while also improving acid function (a key way to properly break
down food).

Licorice also is beneficial in the treatment of adrenal fatigue, which can be a

side effect of stress-related leaky gut. In addition to taxing the adrenal glands,
cortisol (the hormone that’s elevated when we feel stressed out) inhibits the

19
growth of beneficial bacteria in the gut, while also allowing the bad bugs to
proliferate. Licorice can help keep cortisol levels under control, which will put
a stop to the domino effects that trigger leaky gut.

There are multiple formulations of licorice root on the market, but generally
speaking, the removal of glycyrrhizin makes it safer for a large portion of the
population. When taken in excess, glycyrrhizin can cause certain side effects,
including increased blood pressure, reduced potassium levels, and edemas.
This overdose can be particularly problematic for pregnant women, as well as
those with blood pressure, liver, and kidney issues.

Collagen
One of the components of bone broth, collagen contains many amino acids
and proteins that can support the natural repair and healing of the intestinal
lining and gut. If you don’t have time to make your own bone broth or to drink
it, adding collagen to your hot beverages or foods can give you the same
intestinal healing and nutritional support. It also has no taste and dissolves
effortlessly in liquid, making it easier for picky eaters to consume.

One of the benefits to using collagen instead of bone broth is that you know
exactly how much you’re getting in a serving and can aim to supplement for
better healing instead of guessing how much you’re getting from bone broth
or other sources.

We recommend this brand: Bright Naturals Grass-Fed Collagen Powder

Bottom line: Leaky gut is a problematic condition that can lead to many unpleasant
symptoms and can make numerous health conditions worse. With some dietary and
lifestyle adjustments, however, you can feel healthy and vibrant again. While it might
take some time to return to normal intestinal function, it’s entirely possible to reverse
leaky gut. Depending on your individual health circumstances, it might be important
to work with a nutritional or medical practitioner who can create a customized
protocol for you to speed your healing time.

Ultimately, leaky gut is not something that you’ll have to live with forever if you make
healthy adjustments and prioritize your digestive health, physical wellness, and
mental and emotional health.

20
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