Stomach SOS – do I have a leaky gut? From symptoms to supplements, here’s what to know

It doesn’t sound great does it – a leaky gut? The idea of this vital part of our anatomy – dotted with holes and leaking where it should be supporting – is somewhat unnerving. 

Our gut is such a focus these days, for optimized whole-body health. Surely a leak is catastrophic news? And, come to that, do I have a leaky gut? (Googles symptoms immediately). 

Actually, millions of us experience symptoms and conditions related to leaky gut – from IBS (Irritable Bowel Syndrome), Celiac Disease and IBD (inflammatory Bowel Disease), to low-key but daily struggles with diarrhea, gas and digestive discomfort, to name just a few. And while leaky gut itself is challenging to diagnose – it’s not officially recognized by several mainstream care providers – it’s a very real and common issue, for many people. 

Also known as increased intestinal permeability, leaky gut is at the center of a web of health issues, from digestive discomfort to systemic inflammation. If you’re navigating the complexities of this condition, understanding the steps to heal a leaky gut is paramount. 

Let’s delve into strategies to repair and maintain gut health, putting targeted nutrition in the spotlight. For supplementation, we’re highlighting Phytoceutics, the team behind the revolutionary Phytoceutics Bettergut™ Pre and Postbiotic. Designed to support gut integrity and overall digestive wellness, it’s a gentle yet effective prebiotic you can rely on, even if your gut health is compromised.

We wanted to know, is it really possible to promote a healthy gut barrier, using diet and supplements? The answer is yes, according to research, if you’re making specific dietary choices and going for advanced nutraceuticals. 

Over to Phytoceutics CEO Laura Johnston, for the 101 on targeted leaky gut support. What is leaky gut, exactly?

What is leaky gut – and what might cause it?

Leaky gut syndrome, often referred to as increased intestinal permeability, is a theoretical condition characterized by the idea that our intestinal lining can become overly permeable – leaky, in the literal sense! – allowing harmful substances like toxins and certain bacteria to enter the bloodstream. 

Our intestinal lining is normally semi-permeable, allowing essential nutrients and water to pass while blocking harmful substances. But for those of us navigating leaky gut syndrome, this barrier is thought to be damaged, leading to gaps that allow larger molecules to leak through. 

This can trigger inflammatory responses and may be associated with various health conditions, although the exact way that this works is still being researched. 

There’s no central list of causes for leaky gut syndrome, but several factors are believed to contribute:

• Dietary factors – eating lots of processed foods, sugars – and unhealthy fats – along with low fiber intake, may contribute to gut inflammation and permeability.
• Chronic alcohol consumption – excessive alcohol intake can damage the gut lining, leading to increased permeability.
• Specific medications – long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) – for example, lots of common pain relief meds – and certain antibiotics can disrupt the gut barrier.
• Infections – gut infections can also compromise the integrity of the intestinal lining.
• Autoimmune disorders – conditions like Celiac Disease and Crohn’s Disease are known to be associated with increased intestinal permeability, although it’s unclear whether leaky gut is a cause or a consequence of these diseases.
• Stress – psychological stress may impact gut health and contribute to inflammation, potentially leading to increased permeability.
• Gut imbalance – dysbiosis, or an imbalance in gut bacteria, can also play a role in the development of leaky gut syndrome

Sources: Cleveland Clinic, Harvard and Medical News Today.

The symptoms to know

There can be many – leaky gut affects millions of people in different ways – but here are five really common ones we see people struggling with:

1. Digestive issues – from chronic diarrhea and constipation to bloating and gas.
2. Food sensitivities – many people experience heightened food allergies or sensitivities, particularly to gluten, dairy, and other common allergens.
3. Fatigue and nutritional deficiencies – persistent fatigue and difficulty absorbing essential nutrients can occur due to compromised gut function.
4. Mood disorders – mood swings, anxiety, and depression may be linked to the gut-brain axis, which connects gut health to mental well-being.
5. Skin problems – conditions such as acne, eczema, and rashes can pop up as a result of inflammation triggered by leaky gut.

Gut microbiome diversity – make it a big focus

A diverse gut microbiome is essential for maintaining our intestinal barrier, and preventing harmful substances (like ‘bad’ bacteria and toxins) from leaking into our bloodstream.

Alongside supporting the intestinal barrier – literally sealing gaps between intestinal cells is our focus here – gut microbiome diversity is an essential part of effective leaky gut management. 

Having varied and balanced microbes promotes immune regulation – helpful for reducing systemic inflammation – and produces a rich supply of short-chain fatty acids (SCFAs) through the fermentation of dietary fibers. SCFAs are important for gut health as they nourish intestinal cells and contribute to maintaining the gut barrier.

High microbiome diversity is also linked to lower risk of dysbiosis, an imbalance in gut bacteria that can exacerbate leaky gut syndrome. Dysbiosis is often associated with various health issues, including inflammatory bowel diseases and metabolic disorders.

Sources: ResearchGate and Springer Link.

What is the butyrate leaky gut connection?

Research shows a strong connection between butyrate and leaky gut syndrome. Butyrate, a short-chain fatty acid produced by gut bacteria, plays a crucial role in maintaining the integrity of the intestinal barrier and preventing leaky gut.

Our next gen formula – Bettergut™ Pre and Postbiotic – puts butyrate front and center of a leaky gut support strategy, by directly generating butyrate in the colon to significantly improve gut health. And here’s why: 

• butyrate serves as the primary fuel source for the cells that line the colon. By nourishing these cells, butyrate helps maintain a strong and well-functioning intestinal barrier.
• it enhances the expression of tight junction proteins, which are responsible for sealing the gaps between intestinal epithelial cells. This helps prevent the passage of harmful substances, such as toxins and pathogens, into the bloodstream, a hallmark of leaky gut syndrome.
• studies have shown that butyrate can reduce intestinal permeability and improve gut barrier function. In a study published in the Journal of Nutrition, butyrate was found to enhance tight junction assembly and barrier function. 
• butyrate has anti-inflammatory properties and can help regulate the immune system.
• in preclinical studies, butyrate has been shown to significantly reduce food allergy responses.

Probiotics or prebiotics for leaky gut? Both, and here’s what to look for

Pre, pro and postbiotics play a crucial role in supporting gut health and potentially managing leaky gut syndrome. Go for gold by ensuring you’re getting all three into your daily routine.

Here’s a quick explainer of the vital role of these gut “biotics’, and how they work together:

Probiotics

Probiotics are beneficial live bacteria and yeasts that live in our gut, and help maintain a healthy intestinal environment. Research shows that they can help repair and maintain the gut lining, reduce inflammation, and restore our microbiome – all crucial for preventing and managing leaky gut syndrome.

Specific probiotic strains have been found to help the cellular lining of the intestine, and provide potential health benefits for leaky gut. Look for these strains in your probiotic:

• Lactobacillus rhamnosus GG
• Lactobacillus acidophilus
• Lactobacillus plantarum
• Bifidobacterium infantis

Postbiotics

Postbiotics really handle the waste left behind after your body digests both prebiotics and probiotics. 

Healthy postbiotics include nutrients such as vitamins B and K, amino acids, and antimicrobial peptides  – substances which help to slow down the growth of harmful bacteria. Other SCFAs like butyrate help our beneficial bacteria to flourish. 

Bettergut™ contains ButyraGen™, a next-generation compound which directly generates butyrate in the colon. Unlike pre and probiotics, butyrate isn’t primarily generated through fermentation, and Bettergut™  can generate butyrate entirely without the microbiome. This makes it beneficial for everyone, regardless of the state of your gut microbiome. 

Butyrate is a key SCFA which has been shown to be critical for gut health, as well as cell signaling and gut-related effects on other organs, such as the gut-brain axis and leaky gut (read back for all the benefits of butyrate for leaky gut).

Sources: NCBI and Cleveland Clinic.

Any dietary dos and don’ts for leaky gut?

One hundred per cent! Supplements are one part of the strategy for leaky gut, and diet is the crucial other. 

Here are my top recommendations, to pair with your leaky gut supplement game plan:

Gold star focuses and foods for leaky gut

• Fermented foods – go for probiotic-rich options like yogurt, kefir, sauerkraut, kimchi, and kombucha. These foods help restore beneficial gut bacteria, which can improve gut integrity and reduce inflammation.
• Bone broth – rich in collagen and amino acids, bone broth can help heal the gut lining and reduce intestinal permeability.
• High-fiber foods – focus on fruits, vegetables, and whole grains that are high in fiber. Leafy greens, carrots, sweet potatoes, and berries nourish gut bacteria and promote a healthy microbiome.
• Healthy fats – avocados, olive oil, and fatty fish like salmon are all fantastic. These fats can help reduce inflammation and support gut health.
• Lean proteins – opt for high-quality, easy-to-digest protein sources, such as chicken, turkey, and fish.  

What to avoid

• Gluten-containing grains – avoid unsprouted grains that contain gluten – such as wheat, barley, and rye – as they can contribute to inflammation and worsen gut permeability.
• Processed foods – limit or eliminate processed foods which are high in added sugars, refined oils, and synthetic additives – these can disrupt gut health and promote inflammation.
• Dairy products – conventional dairy (inorganic dairy which comes from cows raised on large farms) can be inflammatory for some people. People with leaky gut may find it helps to avoid or limit dairy products, especially if they cause digestive discomfort.
• Alcohol – heavy alcohol consumption can damage the gut lining and increase intestinal permeability.
• Refined carbohydrates – steer clear of refined carbohydrates like white bread, pastries, and sugary snacks, as they can lead to dysbiosis and inflammation in the gut.

How you know it’s working

You’re doing all of the things – from root and branch diet changes to careful supplementation – but when can you expect to see some improvement? After all, leaky gut is a very immediate condition – you want to see real change in your symptoms, as soon as possible. 

Timescales vary significantly, but many begin noticing changes within a few weeks to a few months. How this looks for you depends on the severity of your condition, how strict you’re being when following the recommendations, and your individual health status.

Here’s a rough timeline for when – on average – you may begin to see improvements in your leaky gut symptoms: 

• Initial changes (1-2 weeks) – some people begin to experience relief from symptoms such as bloating, gas, and abdominal discomfort within the first couple of weeks after making dietary adjustments, especially if they incorporate carefully targeted probiotics and prebiotics like the ones covered above).
• Significant improvements (4-6 weeks) – symptoms like fatigue, food sensitivities, and digestive regularity may be observed after four to six weeks of consistent dietary changes and supplementation.
• Long-term benefits (3 months and beyond) – for lasting effects and complete healing of the gut lining, it may take three months or longer. Continued adherence to a gut-friendly diet, including fermented foods and high-fiber prebiotics, will be essential for sustained improvement.

Sources: Integris Health, Cleveland Clinic and Medical News Today. 

Up next, try out our community favorite bone broth recipe for a homemade gut-nourishing boost, plus this high fiber banana bread for all of the prebiotic goodness in the yummiest package. 

And wrapping it all up, we go for the Phytoceutics Bettergut™ Pre and Postbiotic for multiple health benefits including gut health, brain function, metabolic health, oxidative stress, immune health, mood, sleep, cardiovascular, and skin health.

This next gen formula is ideal for people struggling with gut-related conditions such as leaky gut and IBS.