Leaky gut can manifest through a variety of symptoms including fatigue, brain fog, anxiety, skin problems, gastrointestinal issues, and poor immunity. It is also linked to autoimmune conditions and chronic fatigue syndrome. The Western diet, especially one low in fibre and high in sugar and ultra-processed foods, can contribute to an imbalanced gut microbiome, which can lead to increased gut permeability. Diets lacking in fibre can erode the gut lining and increase inflammation, making the gut more permeable.
Gluten may also play a role in leaky gut by triggering a gut protein called zonulin, which can compromise the gut barrier. Modern diets with higher gluten levels, as well as commercial processing adding gluten to foods, can make individuals more susceptible to its inflammatory effects. Stress can also impact intestinal permeability by altering microbial diversity and favoring more inflammatory species. Excessive alcohol consumption, NSAIDs, and antibiotics can further contribute to leaky gut by affecting the health of the gut lining.
To heal leaky gut, it is important to focus on a healthy, balanced diet filled with whole foods and fibre, while avoiding excessive alcohol and NSAIDs. Incorporating stress management techniques and reducing exposure to substances that can harm the gut lining can also help in the healing process. Monitoring for symptoms of leaky gut and seeking out expert advice can help individuals identify and address the issue early on. By taking a holistic approach to healing leaky gut, individuals can improve their gut health and overall well-being.
Understanding what contributes to leaky gut, such as Western diets, gluten, stress, and certain substances, can empower individuals to take control of their gut health and make positive changes to their lifestyle. By focusing on a balanced diet rich in whole foods and fibre, as well as managing stress and reducing exposure to harmful substances, individuals can work towards healing leaky gut and improving their overall health. Seeking out expert advice and monitoring for symptoms can help individuals address leaky gut and prevent potential complications in the future.
