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What is "Leaky gut"?

    Leaky gut, also known as increased intestinal permeability, is a concept that has gained more attention in the health world in recent years. But what does it really mean, and why is it so important to understand? Here you can read about what leaky gut is, how it can affect your health, and what you can do to prevent and treat it.

    What Is Leaky Gut and How Does It Affect Your Health?

    Leaky gut, also known as increased intestinal permeability, is a concept that has gained more attention in the health world in recent years. But what does it really mean, and why is it so important to understand? Here you can read about what leaky gut is, how it can affect your health, and what you can do to prevent and treat it.

    What is leaky gut?

    Your gut is designed to absorb nutrients from the food you eat and prevent harmful substances from entering the bloodstream. The gut wall consists of cells that are tightly joined together, forming a protective barrier. When the gut becomes "leaky," these cells get damaged, and the spaces between them widen. This means larger particles, bacteria, toxins, and undigested food can leak through the intestinal wall and into the blood.

    How can leaky gut affect your health?

    When harmful substances enter the bloodstream, the immune system is triggered to fight off these “invaders.” This process can cause chronic inflammation, which in turn can lead to a range of health problems. Common symptoms of leaky gut include:

    • Digestive issues: Bloating, gas, constipation, or diarrhea are common symptoms.

    • Skin problems: Eczema, acne, and psoriasis can be worsened by a leaky gut.

    • Food allergies and intolerances: As undigested food leaks into the bloodstream, the risk of developing allergies and intolerances increases.

    • Autoimmune diseases: Prolonged inflammation can raise the risk of autoimmune diseases such as rheumatoid arthritis, Hashimoto’s, and lupus.

    • Fatigue and brain fog: The body’s constant fight against these “invaders” can lead to fatigue, exhaustion, brain fog, and difficulty concentrating.

    What causes leaky gut?

    There are many causes of leaky gut, and various lifestyle factors and external stressors can weaken the gut barrier and increase its permeability. Some of the most common factors include:

    • Stress: Long-term stress triggers the release of stress hormones like cortisol, which can damage the gut lining and make it more permeable. Stress also affects the natural gut flora, contributing to an imbalanced gut environment.

    • Poor diet: A diet high in sugar, refined carbs, processed foods, and inflammatory fats can damage the gut lining and create an environment that favors harmful bacteria. A lack of fiber and nutrient-rich foods, such as fruits and vegetables, can also weaken the gut over time.

    • Antibiotics and medications: Antibiotics can disrupt the balance of good bacteria in the gut, making it harder for the gut to maintain its protective function. Other medications, such as NSAIDs, can also irritate and damage the gut lining.

    • Alcohol and smoking: Alcohol can cause inflammation and irritation in the gut, while tobacco affects blood flow and damages gut tissue. These habits together weaken the gut’s ability to protect against unwanted substances.

    • Nutrient deficiencies: A lack of essential vitamins and minerals, such as zinc, magnesium, and vitamin D, can weaken the gut barrier and impair immune function, making the body more susceptible to leaky gut.

    • Environmental toxins: Exposure to chemicals and toxins from food and the environment—such as pesticides and heavy metals—can damage gut cells and negatively affect gut health over time.

    These factors contribute to a weakened gut barrier and increase the risk of leaky gut.

    How can you heal a leaky gut?

    There are several steps you can take to strengthen the gut and prevent unwanted substances from leaking through:

    • Eat a gut-friendly diet: Focus on natural, nutrient-rich foods such as vegetables, berries, legumes, and whole grains. Avoid processed foods, sugar, and gluten. Fiber is especially important as it feeds the beneficial gut bacteria and supports a balanced gut flora. Many people underestimate their fiber intake, but it’s essential—without fiber, the bacteria start feeding on the gut lining instead.

    • Include prebiotics and probiotics: Prebiotics—found in foods like onions, garlic, and asparagus—help feed the good bacteria. Probiotic foods like kimchi and sauerkraut can help restore the gut flora. But remember, probiotics alone are not a solution—they work best in combination with a balanced, fiber-rich diet.

    • Manage stress effectively: Chronic stress negatively affects gut function and can increase intestinal permeability. Regular stress-reducing activities like meditation, yoga, deep breathing, and spending time in nature help the body recover and reduce the impact on the gut.

    • Support with supplements: Certain supplements can be very helpful for strengthening the gut. L-glutamine is an amino acid that may promote healing of the intestinal wall. Zinc supports the maintenance of the gut barrier and improves immune function. Collagen may also help strengthen the intestinal lining by providing building blocks for tissue repair.