Our guts are home to a complex ecosystem consisting of trillions of microorganisms that we depend upon for our health and well-being. This internal garden is composed of bacteria, viruses, and fungi, known collectively as “the gut microbiome”. It’s important to understand that our relationship with these organisms is symbiotic – we rely on each other to survive. As the host, humans provide food for the microbes to thrive while they, in turn, help us break down complex carbohydrates, produce vitamins and nutrients, protect us against pathogens, help train the immune system, support detoxification, and modulate the nervous system. Now, that is a big job!

To function properly, balance and biodiversity are critical to the ecosystem – and that starts with us. Indeed, stress and the environment can impact the health of our guts, however, what we choose to put in our bodies largely determines how well these microbes carry out their role on our behalf. Unfortunately, today’s modern ultra-processed diet not only limits the rich plant fibers that these bugs crave, but also exposes them to man-made chemicals and additives that disrupt and damage the broader ecosystem. As the old saying goes, “What you reap, is what you sow”.

The adult intestinal tract is approximately 15 – 20 feet in length and the absorptive surface of the small intestine alone is nearly 250 square meters – the size of a tennis court! Its primary function is to digest our food and absorb nutrients while excreting unwanted waste products and dangerous toxins. The intestinal membrane consists of a single-cell, mucosal-lined layer to help facilitate nutrient absorption. At the same time, this single-cell lining must also provide a tight barrier to prevent pathogen invasion. To net it out, there isn’t much standing between the sewer in your gut and the rest of your body! A leaky gut occurs when the mucosal lining of the intestine weakens, thus allowing bacteria, partially digested food particles, and toxins through the membrane and directly into the bloodstream. This breach is immediately detected by the immune system, triggering an inflammatory response.

The downstream impacts of this immune response can show up in many different ways including food sensitivities, allergies, eczema, psoriasis, reflux, weight gain, digestive upset, irritable bowel, anxiety, brain fog, ADHD, mood disorders, poor sleep, arthritis, joint pain, hormonal imbalance and even autoimmune disease. In fact, many experts believe where there is a leaky gut, there is also a leaky brain. The autonomic nervous system, hypothalamic-pituitary-adrenal (HPA) axis, and nerves within the gastrointestinal tract, all link the gut and the brain. Furthermore, our digestive system actually has its own unique, local nervous system called the ENS, or enteric nervous system, often referred to as the “second brain”. The name alone says a lot. Interestingly, the field of nutritional psychiatry has expanded rapidly over the last several years as the connection between gut and brain health continues to deepen and evolve.

By now I’m sure you are wondering what causes leaky gut in the first place. While there is no single driver, below are three significant offenders and suggestions to help protect you and your family.

1. Our ultra-processed, highly inflammatory diet is not gut-friendly. Read the ingredient list of most packaged or processed foods and you will realize the extent of the problem. I like to say, “If you can’t pronounce the ingredient, it’s probably not good for you”. Chemicals, pesticides, food colorings, sugar substitutes, and other additives like gums, emulsifiers, and even so-called “natural flavors” are rampant in our food chain, many of which are known to damage the gut lining. Additionally, conventionally raised meat and dairy are often laden with antibiotics, and the animals are raised on corn, both contributing to the problem. Real, nutrient-dense, fiber-rich, organic, whole food is the best bet when fueling our bodies – and our microbes! Always choose grass-fed, pasture-raised meat and dairy whenever possible, and beware of excessive sugar, alcohol, and caffeine.
2. The medications we take can also disrupt the gut microbiome with antibiotics, NSAIDs (aspirin, ibuprofen, etc.), and acid blockers such as Pepcid, leading the way. Be sure to talk to your healthcare provider about the best way to both treat your condition and protect your gut lining. And never stop taking any medication without the express consent and support of your healthcare provider.
3. Finally, sometimes unmanaged food sensitivities (especially to gluten and dairy) or an undiagnosed histamine intolerance can cause inflammation and damage the gut. Pay close attention to how you feel after consuming suspect foods or consider a short-term elimination diet to see how you feel in their absence. Be sure to leverage my free Food and Symptom Tracker to help you capture and identify any trends.

Nearly 2,500 years ago the Greek physician Hippocrates, known as the father of modern medicine, stated that “All disease begins in the gut”. He may have been on to something. Today, most traditional healthcare practitioners do not recognize gut permeability or leaky gut as a medical condition to be treated, let alone a potential root cause of chronic illness. Yet, gut health is exactly where most integrative or functional medicine practitioners start! I’ve experienced firsthand just how devastating this condition can be to one’s health and quality of life. Luckily, I’ve also seen how quickly things can turn around once we know what to do about it.

No matter where you are on your health journey, improved gut health is within your control. Start small and get your family or friends involved – you’ll be amazed at the changes you see. And never forget that your body is an exquisitely designed and intelligent system capable of creating and sustaining long-term health. You simply need to know how to support it in doing what it does best!