7 Sneaky Signs You Have Leaky Gut Syndrome, According to a Dietitian
The signs of leaky gut syndrome go beyond the gut.
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Is your gut leaking? This is probably not a question you get asked often. After all, you’re not a faucet or a pipe. But similar to a leaking pipe, the lining in your gut can become damaged, allowing substances through. While some gut permeability is necessary for nutrient absorption, a compromised gut barrier creates larger holes in the gut lining, allowing bacteria, toxins and undigested food particles to pass into the bloodstream. This phenomenon is known as leaky gut syndrome.
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Although leaky gut syndrome is not recognized by all medical professionals, the passage of unwanted substances into the bloodstream may harm surrounding tissues and organs, leading to a whole host of symptoms. If you suspect you have leaky gut syndrome, keep reading to learn about the common signs and symptoms, as well as diet and lifestyle habits that can help.
1. You Have Chronic Gut Problems
If you experience frequent bouts of abdominal pain, bloating, gas, constipation, diarrhea or other symptoms of irritable bowel syndrome (IBS), leaky gut syndrome may be a key factor. In fact, a 2021 review published in Therapeutic Advances in Gastroenterology has shown that adults and children with IBS often have increased intestinal permeability. Specifically, those with IBS-D (meaning IBS with diarrhea) had a greater likelihood of having intestinal permeability than those with IBS with constipation (or IBS-C).
2. Your Skin Is Irritated and Inflamed
The health of your gut is also closely linked to the health of your skin. According to a 2022 review published in Dermatology Reports, inflammatory skin disorders like acne, atopic dermatitis (eczema), psoriasis and hives can be associated with an imbalance of gut bacteria. This imbalance creates the opportunity for harmful bacterial strains to trigger inflammation and alter gut permeability.
3. You’re Allergic to Certain Foods
Typically, your gut has well-regulated mechanisms in place that allow for the breakdown of food without triggering a reaction by your immune system. But, if you are allergic to a particular food, your immune system mounts a response that leads to hives, swelling, wheezing or digestive distress. According to a 2022 study published in Nutrients, food allergies are associated with increased intestinal permeability, which allows the allergen to cross the gut barrier and activate an immune response.
4. You Have Joint Pain All the Time
Have achy joints? If the answer is yes, leaky gut syndrome may be contributing to the discomfort. A 2022 study published in the Indian Journal of Orthopaedics points out that there is a gut-joint axis that merges gut, immune and joint health. As a result, imbalances in the gut can lead to increased intestinal permeability, allowing harmful bacteria into the bloodstream that activate inflammatory cells that can trigger and worsen joint pain.
5. You’re More Tired Than Usual
Constantly feeling exhausted, burnt out or low in energy? Fatigue may be another sign of leaky gut syndrome, notes emerging research. According to a 2021 study published in the Journal of Clinical Medicine, an altered composition of gut bacteria, increased intestinal permeability and chronic inflammation have been found in individuals with chronic fatigue syndrome compared to controls. Chronic fatigue syndrome is a condition characterized by extreme tiredness and cognitive dysfunction.
6. You Often Feel Anxious or Depressed
While it can be normal to feel anxious, sad or depressed from time to time, ongoing anxiety or depression may also indicate gut issues. It was once thought that the nervous system primarily regulated our mental state, but recent research has revealed that the gastrointestinal system has influence as well. For example, gut microbes help to produce chemicals and neurotransmitters like serotonin and GABA that help regulate our mood, according to a 2020 study published in the Journal of Neuroinflammation. While the development of depression and anxiety is multifactorial, gut imbalances or leaky gut may play a role, though more research is needed.
7. You Have an Autoimmune Disease
Autoimmune diseases such as rheumatoid arthritis, lupus, type 1 diabetes, inflammatory bowel disease, multiple sclerosis and celiac disease have also been associated with leaky gut syndrome. Many things come into play with the development of autoimmunity, including genetics and environmental factors that trigger one of these conditions. However, the gut lining may also be a factor. According to a 2020 study published in the International Journal of Molecular Sciences, when the gut lining becomes leaky, it is more susceptible to being breached by harmful pathogens and substances that may trigger the body to mistakenly mount an immune response against its own healthy cells, causing autoimmunity.
How Is Leaky Gut Syndrome Diagnosed?
If you’ve encountered any of the above symptoms suggestive of leaky gut syndrome, you may be wondering what tests are available. You may have also noticed that many of the symptoms overlap with other medical conditions. For this reason, diagnosing intestinal permeability can be quite difficult, and there are no validated tests at this time. That’s why, currently, leaky gut is not a diagnosis, according to Cleveland Clinic. One of the best approaches is to consult your doctor or registered dietitian.
How to Support a Healthy Gut and Manage Symptoms
Below are several tips to help manage the symptoms associated with leaky gut syndrome and support a healthy gut microbiome and lining.
Focus on whole foods and limit processed foods: Whole foods, such as whole grains, legumes and fruits and vegetables are packed with fiber and other nutrients that support gut health, while processed foods have been shown, per 2021 research in Science Advances, to promote gut permeability.
Reach for fiber-rich foods: Fruits, vegetables, nuts and seeds are rich in dietary fiber that feeds the beneficial bacteria in your gut, producing short-chain fatty acids that have anti-inflammatory properties and support the gut lining.
Incorporate probiotics: These are the good bacteria in fermented foods such as yogurt, kefir, sauerkraut and tempeh that can improve digestive disorders and reduce gut permeability.
Up your intake of prebiotic foods: These feed the beneficial bacteria in your gut. Prebiotic-rich foods include fiber-rich plants like bananas, oats, Jerusalem artichokes, onions, garlic and beans.
Munch on polyphenols: You can find these in abundance in a wide array of colorful plant foods. Beneficial gut bugs also feed on polyphenols, producing beneficial compounds that aid in the gut’s health.
Eat foods high in glutamine: This amino acid is found in animal and plant proteins, including meat, fish, dairy, spinach, cabbage, nuts and beans. Glutamine may help heal and maintain a healthy intestinal lining.
Consume alcohol in moderation: Alcoholic beverages disrupt healthy gut bacteria balance and can promote leaky gut, according to UNC Healthcare.
Manage stress: There is an intricate relationship between your gut and your mental health. Incorporating stress management techniques like breathwork and meditation may benefit your intestinal health.
Exercise regularly: While moderate exercise can lower inflammation and gut permeability, high-intensity exercise may increase intestinal permeability in some individuals, according to a 2021 review in Frontiers in Nutrition.
The Bottom Line
Digestive issues, irritated skin, food allergies, joint pain, chronic fatigue, mood disorders and autoimmune disease all have one thing in common—they may be signs of a leaky gut. Fortunately, healthy lifestyle and diet habits can help support healthy gut function. Remember to talk to your doctor or a registered dietitian if you’re concerned about your gut health.
Read the original article on Eating Well.
