An image of the words leaky gut spelled on wooden blocks.

Leaky Gut Symptoms And Related Conditions & How To Fix It

by Dr. Matt Olesiak, M.D.

Do You Have Leaky Gut Symptoms?

If you're wondering if you or a loved one have leaky gut symptoms, you're not alone. A simple Google search for this term pulls up over 16,000 results in 0.54 seconds.

The sheer volume of search results speaks to the prevalence of leaky gut syndrome and its widely varied symptoms and related conditions.

But before delving into the symptoms, we need to define leaky gut.

An illustration of a normal gut, with intestinal cells tightly sealed together, and leaky gut, with gaps between the cells allowing food particles, bacteria and other toxins to leak into the blood stream, causing inflammation and abnormal immune reaction.

What Is Leaky Gut Syndrome?

The term 'leaky gut syndrome' refers to a digestive condition in which bacteria and toxins are allowed to enter the bloodstream due to increased permeability of the intestinal lining.

The gastrointestinal tract is lined by small epithelial cells connected by tight junctions that act as a barrier between the circulatory system and the gut. This intestinal barrier is semi-permeable, allowing water and nutrients to enter the gastrointestinal system while blocking the exit of harmful substances into the bloodstream. It also keeps bacteria, undigested food particles, and other toxic substances from entering the bloodstream.

But if the barrier is damaged, it creates a condition of increased intestinal permeability in which the tight junctions become loose, allowing harmful substances to travel to and from the GI tract and the circulatory system. This state of increased intestinal permeability is called "Leaky Gut Syndrome."

Though Leaky Gut Syndrome is not a recognized medical condition, many health practitioners consider it to be a significant cause of numerous chronic health issues. This is because the toxins that "leak" into the bloodstream can trigger a major immune system response, resulting in widespread inflammation that can negatively impact all areas of your health. An increasing number of experts now believe chronic inflammation to be the underlying cause of most of our most common mental and physical health conditions.

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Symptoms of Leaky Gut Syndrome

Symptoms of Leaky Gut Syndrome are varied and may include:

Food sensitivities
Food allergies
Accelerated aging
Inflammatory skin conditions like eczema and psoriasis
Depression
Anxiety
Mood swings
Excessive fatigue
Frequent illnesses
Sluggish immune system
Insomnia
Joint pain
Acne
Chronic diarrhea
Frequent constipation
Gas and bloating
Headaches
Brain fog
Small intestine bacterial overgrowth

An infographic with cartoon images illustrating the various benefits of healing the gut, with explanatory text. Explanatory text is described below.

Explanatory Text

What can we expect when we heal the gut. Better moods, hormone balance, stronger immune system, clearer skin, less food sensitivities, less anxiety and depression.

End Explanatory Text

Conditions Associated with Leaky Gut Syndrome

Chronic diseases and conditions associated with leaky gut syndrome include: (1, 2)

Autoimmune disorders, i.e., multiple sclerosis, rheumatoid arthritis, celiac disease, type 1 diabetes, lupus, psoriasis/psoriatic arthritis, Addison's disease, Hashimoto's disease, etc.
Alzheimer's disease
Inflammatory bowel disease (Crohn's disease, ulcerative colitis)
Obesity
Insulin resistance
Non-alcoholic fatty liver disease
Irritable bowel syndrome
Non-celiac gluten sensitivity
Various cancers
Autism spectrum disorder
Schizophrenia
Parkinson's disease
Gastric ulcers
Major depressive disorders
Chronic fatigue syndrome
Arthritis
Thyroid disorders

What Causes a Leaky Gut?

There are 5 leading causes of a leaky gut.

Eating Ultra Processed Foods

According to Harvard Medical School:

"Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. They may also contain additives like artificial colors and flavors or stabilizers. These foods include frozen meals, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks." (3)

In other words, ultra-processed foods are primarily made in a lab. They are food-like products with no fiber or nutritional value and have been found to increase the growth of harmful gut bacteria. (4) These microorganisms can trigger an inflammatory response in the gut, stretching the intestinal barrier and potentially leading to a leaky gut.

The popularity and prevalence of ultra-processed foods almost guarantee that leaky gut syndrome will become increasingly common in the coming decades. Statistics show that "Ultra-processed foods are the main source (nearly 58%) of calories eaten in the US, and contribute almost 90% of the energy we get from added sugars." (5)

And that leads us to the next common cause of leaky gut syndrome -- sugar.

Consuming Too Much Sugar

Between 2020 and 2022, Americans consumed an estimated 11 million metric tons of sugar. (6) In 2017-2018, the average daily sugar intake for children and adults in the U.S. was 17 teaspoons (7) ... and most of this sugar comes from ultra-processed foods.

An image of cookies, candies, and donuts and spread sugar with text written in it that reads sugar.

Sugar is a highly inflammatory substance that, if consumed excessively, can lead to numerous conditions, including leaky gut.

For example, a few animal studies show that a diet high in added sugar leads to insulin resistance, low-grade inflammation, and increased intestinal permeability, (8). In contrast, human studies show that a diet high in sugar can promote insulin resistance and increase inflammatory markers. (9)

Like ultra-processed foods, excessive sugar intake causes a severe disturbance in the balance of gut microbes, a condition called gut dysbiosis that triggers an inflammatory response. It also damages the gut barrier, leading to increased intestinal permeability and leaky gut. (10)

Chronic Stress

Research shows chronic stress can damage your health and affect gastrointestinal (GI) tract functions. For example, stress alters the communication between the brain and the gut (brain-gut axis), increasing the risk of poor gastrointestinal motility, gut dysbiosis, and increased intestinal permeability (leaky gut).

A cartoon rendering of a man pushing the needle on a stress meter back to reduce stress with text that reads min, low, moderate, high, max.

Its negative effect on the brain-gut axis and the intestinal barrier function can lead to a wide variety of GI disorders, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), peptic ulcer, gastroesophageal reflux disease (GERD), etc.

How to Have a Healthy Gut and Fix Leaky Gut Syndrome

You can improve your gut health and fix a leaky gut by implementing a few dietary and lifestyle changes. Here are just a few of them.

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Enjoy a Healthy Diet

A healthy diet is one in which most of your calories come from whole foods as close to their natural state as possible without all those preservatives, chemicals, etc.

This diet is nutritious, anti-inflammatory, low in sugar, and tastes great. It also feeds the beneficial bacteria in your gut and supports gut health.

Reduce your intake of ultra-processed foods, foods with added sugar, and fast foods while eating more of the following food groups:

Nonstarchy Vegetables

Nonstarchy veggies are loaded with nutrients and fiber, which fill you up fast and keep you full for a long time. It also promotes bowel regularity.

Examples include:

Spinach
Kale
Broccoli
Cauliflower
Green beans
Romaine
Eggplant
Artichoke
Asparagus

Nutrient-Dense Protein

Protein is essential to health.

An image of a grilled salmon filet on a plate with tomatoes, greens, and lemon slices.

Examples include:

Tuna
Salmon
Grass-fed beef
Humanely raised chicken
Oysters
Liver
Cottage cheese
Plain nonfat Greek yogurt
Whey protein powder
Sardines

Whole-Food Fats

It is not true that eating fat makes you sick or leads to obesity. We need a certain amount of dietary fat to survive. The key is eating healthy whole-food fats instead of just their oils, as you also get fiber, protein, and other nutrients.

Examples include:

Olives
Flax seeds
Chia seeds
Avocado
Cacao/cocoa
Coconut
Coconut milk
Dark chocolate

Low-Sugar Fruits

Limit your fruit to 0-3 servings per day, and choose low-sugar varieties as much as possible.

Examples of low-sugar fruits include:

Grapefruit
Oranges
Blueberries
Blackberries
Strawberries
Cherries
Peaches
Watermelon
Cantaloupe

Try a Gluten-Free Diet

Gluten is a protein in certain grains, such as wheat, barley, and rye.

Research suggests that gluten causes leaky gut. For example, several studies found that glutin intake activates zonulin, a protein that modulates the tight junctions, leading to increased intestinal permeability and potentially leaky gut syndrome. (11, 12, 13)

To decrease your gluten intake, avoid grain products. You can purchase gluten-free foods. Read the ingredient list carefully if the product doesn't say "gluten-free" on the label. Many processed foods contain gluten in their sauces, gravies, etc.

Eat More Fermented Foods

Fermented foods add healthy bacteria to your digestive system, helping to rebalance your gut microbiota.

An image of sausages and sauerkraut in a frying pan.

Fermented foods include:

Sauerkraut
Miso
Kefir
Tempeh
Natto
Kombucha
Probiotic yogurt

Manage Stress Levels

As discussed above, chronic stress impairs your gut barrier function, increasing intestinal permeability, which can lead to a leaky gut.

You cannot eliminate all stress from your life; stress is beneficial in some circumstances. For example, it gives you the drive to finish that project at work or give a phenomenal speech.

But chronic stress is terrible for your health and your gut.

The solution? Find ways to de-stress daily. Here are a few techniques to relax your mind and your body, thus supporting a strong, healthy intestinal barrier.

Practice yoga
Go for regular leisurely walks
Meditate
Practice deep breathing exercises
Play with your dog or cat
Go out to dinner or a movie with friends
Binge-watch comedies on Netflix
Do aerobic exercises
Take up a hobby
Help someone out. (Studies show that helping others lowers our stress levels.)

Get More Quality Sleep

Numerous research studies suggest that lack of sleep affects your gut health and can lead to leaky gut syndrome.

Here are a few tips for getting more quality sleep.

Go to bed at the same time each night, and arise at the same time each more. A sleep schedule trains your body to get tired close to your bedtime.
Avoid drinking liquids a few hours before bedtime. Waking up for bathroom runs several times a night is no way to get quality sleep.
Relax with meditation or deep breathing exercises an hour before going to bed.
Put away your devices. The light from your computer, smartphone, tablet, and other devices disrupts your brain's production of the sleep hormone melatonin.
Try not to eat a large meal close to bedtime. The digestive process may disrupt sleep.
Keep your bedroom dark and cool. Any light can negatively affect melatonin production, so if street lights shine through your window at night, you may need to block it with black drapes or wear a sleep mask.
Avoid caffeine four hours before bedtime. This stimulating compound can keep you from getting a night of restful sleep.

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