What to eat if you have leaky gut
Analysis written by Equipo Mercola  Proven data
HISTORY IN BRIEF
 Leaky gut refers to damage to the permeability of the intestinal membrane, allowing toxins and harmful compounds to enter the bloodstream
 Leaky gut could be caused by poor diet, antibiotics, alcohol, and exposure to pesticides
 You can repair leaky gut by consuming fermented foods, probiotics, bone broth, and foods rich in bra
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  Avoid foods like grains, wheat, ultra-processed foods, and alcohol to prevent leaky gut from getting worse
More and more people are following a gluten-free diet, as more than 1% of the world's population struggles with celiac disease.1,2 Due to the growing popularity of this diet, discussions about celiac disease, a condition, have also increased. characterized by severe intestinal inflammation. But in addition to celiac disease, it was discovered that there is another condition that causes inflammation in the digestive system called leaky gut.
What is Leaky Gut?
The intestine is one of the few systems in our body that has a direct connection with the blood-brain barrier, and the stomach regulates the passage of nutrients
 essential to the bloodstream. The intestine plays a very important role in regulating what goes in and what stays out.
However, environmental factors, along with a poor diet, could affect the permeability of the intestinal membrane. This allows pathogens, toxins, and other harmful compounds to enter our bodies and possibly cause metabolic and chronic diseases.3 This condition is what we call "leaky gut."
What Causes Leaky Gut?
There are a variety of factors that cause leaky gut, from processed foods to exposure to environmental toxins. These, along with poor lifestyle habits, could cause a lot of problems. Although scientific studies are still being done to determine the cause of this condition, researchers point to these factors as possible causes: 4
• Consumption of poor-quality processed foods: The standard diet of people in the United States generally consists of foods with little brains, a lot of sugar, and saturated fats, which cause inflammation in the gut and affect the microbiome. Low-bra foods don't provide the good bacteria with enough nutrients to survive, while high-sugar foods provide the bad bacteria with enough energy to accumulate.5 Along with excessive alcohol consumption and stress, follow this type of diet is a sure way to develop a leaky gut.6
• Overuse of antibiotics and other medications: Overuse of antibiotics in medical practice could lead to imbalances in the gut and lead to possible chronic enteric inflammatory diseases.7 Antibiotics do not distinguish between good and bad bacteria, which means they can destroy the micro ora in your gut.
• Exposure to pesticides: One of the most common causes of leaky gut is exposure to pesticides, especially in conventional commercial agriculture.

 Although pesticides and fertilizers have been used to increase yields, they also cause chemical contamination in food, textiles, water, and feed.8
Pesticides have been linked to leaky gut problems in many studies, including a 2013 cross-disciplinary toxicology study. The researchers note that the use of glyphosate, which is the main component of Roundup, has caused digestive problems similar to celiac disease in fish that are exposed to it.9
Additionally, a 2018 study found that xenobiotics, such as organic pollutants and chemicals, impair the functions of the gut microbiota, impair gut homeostasis, and promote pro-inflammatory pathways in the digestive system.10
• Chronic stress and depression: In a 2019 study from Current Opinion in Behavioral Sciences, researchers found that psychological stress affects gut health through distress signals sent by the autonomic and circulatory systems. These signals, along with changes in intestinal bacteria, intensify inflammation and affect intestinal permeability.11
Leaky gut has also been linked to non-gastrointestinal diseases and autoimmune diseases, such as asthma, autism, multiple sclerosis, lupus, eczema, and depression. However, there is no evidence of how these conditions are related.12
Be aware of these leaky gut symptoms
Because the process of leaky gut disease is similar to that of celiac disease, it is not surprising that these two conditions share symptoms, such as:
• Stomach pain and inflammation: One of the first symptoms you may notice is recurring stomach pain and gastrointestinal upset. You could also suffer from chronic diarrhea, gas, and inflammation.13

 • Fatigue and disorientation: Due to the connection between the gut and the blood-brain barrier, leaky gut can cause some degree of confusion, fatigue, and disorientation. A 2017 study from Clinics and Practice found that intestinal dysbiosis and inflammation cause mood swings, anxiety, and nervous system disorders.14
• Headaches: According to a 2020 review in The Journal of Headache and Pain, migraine headaches may be related to leaky gut due to the "gut-brain axis." Leaky gut exacerbates the production of pro-inflammatory cytokines such as IL-1β, IL-6, and IL-8, which are also responsible for causing migraines.15
• Skin problems: In a Dermatology Times article, it was found that leaky gut could cause skin permeability, which is often associated with eczema, dermatitis, and other skin conditions.16 Leaky gut causes inflammation in the skin. body, which could manifest as skin inflammatory conditions.17
This is supported by a 2004 study from The Journal of Pediatrics, where children with atopic dermatitis were given probiotics to improve the permeability of the small intestine. Atopic dermatitis was found to stabilize after active treatment, demonstrating a possible gut-skin relationship.
Help repair leaky gut with these foods
One of the best ways you can treat leaky gut is by optimizing your diet to repair your gut barrier. The first goal should be to balance your gut microbiota and replenish the good bacteria in your digestive system. To do this, consider incorporating some or all of these foods into your diet:
• Bone broth: The high collagen content of bone broth may help repair the intestinal barrier in patients with leaky gut.18 Agree

 With a 2017 study from Food & Function, collagen peptides help repair barrier dysfunction by inhibiting the expression of the occlusive protein and MLCK pathways measured by NFκB and ERK1 / 2.19
A different 2019 study by Marine Drugs also found that collagen peptides help protect the intestinal epithelial barrier in animals, as well as dampen digestive and systemic inflammation.20
• Fermented foods: foods with probiotics are the foods you should eat the most when you have leaky gut. These will help you repopulate your digestive system with good bacteria, which will help speed up intestinal balance. Fermented foods like yogurt, sauerkraut, and ke r are examples of foods rich in probiotics, and a single serving provides millions of beneficial bacteria.21
In a 2020 study in the Journal of Clinical Investigation, researchers observed that a mixture consisting of five Lactobacillus strains and five Enterococcus strains helped improve dysbiosis and in ammation of the microbiota by increasing tight junctions. This is due to the increased hydrolase activity of bile salt and the abundance of taurine caused by probiotics.22 This effect was also documented in a 2012 study in the Journal of the International Society of Sports Nutrition, where it was shown that Probiotic supplements helped reduce levels of zonulin, which is often a marker of leaky gut.23
• Broccoli and Brussels sprouts: Indolocarbazole, a compound produced when broccoli and Brussels sprouts are metabolized, was found to promote a healthy balance in the gut and immune system. These vegetables are also known for their ability to disin love, which may help ease gastrointestinal inflammation.24
• Bra-rich foods: Bra is a very important component of food, and good bacteria depend on it for energy. It is also important to promote nutrient absorption and digestion

healthy, which counteracts some of the stress on the gastrointestinal tract.25 Some examples of foods rich in bra are raspberries, pears, bananas and vegetables.26
Another good recommendation is psyllium husk, a soluble fiber derived from psyllium seeds. Psyllium, which is used to treat diarrhea, constipation, and other intestinal disorders, has also been found to positively influence the microbial composition of the gut.27 To take this rich source of bra, mix a dozen or so