\u2018Leaky gut\u2019 is gaining more attention by the day, although it is not a recognized medical condition. Certain dietary and lifestyle choices are associated with increased or decreased intestinal permeability. Read on to learn more about them.<\/p>\n
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The theory is fairly simple. When there are abnormalities in the intestinal barrier<\/strong>, the intestinal permeability increases. This potentially means that more of the gut content can pass\/leak through<\/strong>, which is referred to as \u201cleaky gut\u201d [R<\/a>].<\/p>\n Some scientists think that when the gut is leaky, gut bacteria and their products may escape the gut<\/strong>, which could potentially produce inflammation and cause tissue damage. Similarly, food-derived antigens (proteins or partially digested proteins) could pass through the gut and promote both local or whole-body immune responses<\/strong> [R<\/a>].<\/p>\n To learn more about what makes the gut \u201cleaky\u201d and the conditions associated with it, check out this post<\/a>.<\/p>\n As leaky gut may occur as a symptom in a number of underlying diseases, the most important thing is to work with your doctor to address any potential underlying health condition.<\/p>\n For example, several studies have shown that chronic infections can increase gut permeability, and therefore they need to be addressed if possible [R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n Some clinical studies show that addressing leaky gut may be beneficial in some gut-related conditions such as inflammatory bowel disease (IBD), diarrhea, irritable bowel syndrome (IBS), and celiac disease. However, at this point in time, there is little to no clinical evidence that addressing leaky gut could improve any particular non-gut related condition.<\/strong><\/p>\n Much of the emerging research shows that stress may increase intestinal permeability [R<\/a>, R<\/a>, R<\/a>]. Managing stress levels is one way to potentially improve the function of your intestinal barrier and your overall health.<\/p>\n A healthy circadian rhythm may also help keep your gut healthy [R<\/a>].<\/p>\n Alcohol increases intestinal permeability and is best avoided if you have gut issues [R<\/a>, R<\/a>, R<\/a>]. Even moderate consumption can increase intestinal permeability in people who have gut inflammation [R<\/a>].<\/p>\n If you have certain food sensitivities (e.g. gluten), you may need to avoid offending foods. However, make sure your diet is overall healthy and well balanced, to avoid nutritional deficiencies [R<\/a>].<\/p>\n In 30 people with diabetes who initially had increased intestinal permeability, 6 months of regular exercise improved leaky gut and decreased low-grade inflammation<\/strong> [R<\/a>].<\/p>\n Swimming increased tight junction protein levels in rats [R<\/a>].<\/p>\n In mice, 30 minutes of swimming per day maintained low intestinal permeability. It also prevented chronic stress-induced gut barrier dysfunction [R<\/a>].<\/p>\n Make sure you are not deficient in vitamins and minerals required for proper gut barrier and immune function. These include vitamin A (retinol<\/a>), vitamin D, zinc, and B vitamins.<\/p>\n A clinical trial in 79 children showed that vitamin A<\/a> lowered intestinal permeability [R<\/a>].<\/p>\n Vitamin D<\/a> helps maintain the intestinal barrier [R<\/a>, R<\/a>, R<\/a>].<\/p>\n Vitamin D helped maintain low intestinal permeability in a study with 27 Crohn\u2019s disease patients<\/strong> in remission [R<\/a>].<\/p>\n Vitamin D also reduced the sensitivity of the intestinal barrier to alcohol in mice [R<\/a>].<\/p>\nHow to Prevent a Leaky Gut<\/strong><\/span><\/h2>\n
1) Potentially Beneficial Lifestyle and Dietary Changes<\/strong><\/span><\/h3>\n
2) Moderate Exercise<\/strong><\/span><\/h3>\n
3) Vitamins and Minerals<\/strong><\/span><\/h3>\n
Vitamin A<\/strong><\/h4>\n
Vitamin D<\/strong><\/h4>\n