Leaky Gut Syndrome: Is the leaky gut fact or myth?
Most people are now well aware of the importance of a healthy gastrointestinal tract for our health. A balanced, healthy diet keeps the intestines fit and can help us to better fight off diseases. It is therefore reasonable to suspect that, conversely, a sick intestine could trigger a variety of diseases. In this context, the so-called Leaky Gut Syndrome has been controversially discussed for several years. A leaky intestine is said to be responsible for a whole range of different diseases. Could this be true? Find out what is behind it here.
Leaky Gut Syndrome – Fact or Myth?
What is Leaky Gut Syndrome?
Leaky gut is the English term for a leaky gut. This means that the natural barrier function of the intestinal mucosa is disrupted and harmful substances - such as bacteria, toxins or insufficiently digested food components - enter the bloodstream. We are not talking about pinhead-sized holes in the intestinal wall, but about substances that are barely larger than the food molecules that are supposed to naturally pass through a healthy intestinal wall. A healthy intestinal barrier keeps harmful substances away through three mechanisms.
- A protective layer of mucus (mucus).
- Tight connections between the intestinal cells, the tight junctions.
- The body's own immune defense.
If pollutants overcome the first two barriers, the immune system becomes active in the form of a mostly silent inflammatory reaction .
The functions of tight junctions and the intestinal mucosa
Leaky gut syndrome is therefore presumably caused by a damaged mucus layer on the one hand and by the unwanted opening of the tight junctions on the other. The tight junctions are not only the connections between the intestinal cells, they also form transport channels that are necessary to allow certain nutrients to pass through the intestinal wall. The body's own messenger substances, such as zonulin, can increase the permeability of the tight junctions, which can also be useful under certain conditions, for example to absorb water from the intestinal lumen. However, a lot of research still needs to be done on the exact mechanisms of how and why the permeability is changed. The mucus is produced by so-called goblet cells. It allows the food pulp to slide through the intestine more easily and also forms an impenetrable layer for bacteria, fungi and other pathogens. Although in the complex ecosystem that is the intestinal microbiome , there are even bacterial strains that feed on mucus and thereby simultaneously stimulate the production of intestinal mucus. These bacteria break down the mucus into short-chain fatty acids , which in turn supply the cells of the intestinal mucosa with energy.
The cross section of the intestinal mucosa shows the tight junctions.
Criticism of Leaky Gut Syndrome
A defective intestinal barrier allows toxins to enter the body and gradually make people ill. In fact, a wide range of diseases, from autism to allergies, diabetes, fatigue and rheumatism to multiple sclerosis, are now associated with leaky gut syndrome. However, as plausible as the connection may seem, there is still a lack of scientific evidence. To date, there is no study that proves beyond doubt that leaky gut syndrome triggers any disease. From a clinical point of view, leaky gut syndrome does not exist, although some inflammatory bowel diseases, such as Crohn's disease or celiac disease, are associated with increased intestinal permeability. However, while some studies consider this to be the cause, others see the phenomenon as a consequence of the respective disease. What came first has yet to be clarified. And last but not least, there are no reliable diagnostic methods. The messenger substance zonulin, responsible for the expansion of the tight junctions, can be detected in both the blood and the stool. The significance of an increased zonulin value is controversial due to the complexity of the physiological processes and can at best be used as a component of a comprehensive diagnostic test. Even the lactulose test, which has been considered the gold standard to date, can probably only give an indication of a damaged, increased permeability of the intestinal mucosa. A threshold value for what is considered healthy and what is considered diseased has not yet been defined. The importance of the topic in scientific discourse is increasing, so that around 100 scientific papers are now published on the subject every year.
What does this mean for me?
Due to the lack of scientific data, no recommendations can be made in good conscience regarding leaky gut syndrome. One thing is certain, however: With a surface area of 400 m², the intestine is not only our largest organ, but also the largest contact area with the outside world and therefore the largest area of attack for pollutants and other intruders. The outside world may sound a bit strange, since the intestine is actually inside. But the intestinal contents are of course not part of the internal components of the human body and the intestinal wall is therefore, like the skin, an "external boundary". The intestinal microbiome, a shared community of over 30 trillion microbes, protects and nourishes us. Damage to this sensitive habitat can have very serious consequences for our well-being. Anyone who frequently suffers from flatulence, poor bowel movements, a feeling of fullness or other intestinal problems should therefore not hesitate to seek medical advice. But even without symptoms, it is worth paying attention to intestinal health. Stress and excessive alcohol consumption are not only detrimental to health, they are also suspected of increasing the permeability of the intestinal mucosa. A varied diet, on the other hand, is not only important to provide us humans with sufficient and full range of micronutrients, it also promotes the diversity and thus the functionality of the intestinal microbiome. And while fiber has no direct benefit for humans, it is the nutritional basis for some valuable bacterial strains and thus for the integrity of the intestinal mucosa.
Five tips for the intestinal barrier
- Avoid sugar: Too much simple sugar can have an adverse effect on bacterial strains designed to break down more complex carbohydrates.
- Only enjoy light wheat flour products in moderation: The wheat protein gluten can promote the release of zonulin and thus increase the permeability of the intestinal wall.
- Consume water-soluble fiber: Pectins and inulin are converted into particularly valuable short-chain fatty acids by some intestinal bacteria and thus help to supply the intestines with energy. Pectins are found in the peels of fruit. Apples are particularly suitable. Foods rich in inulin include artichokes, chicory, salsify and Jerusalem artichokes.
- A mix of vegetables, legumes and fish provides the intestine with many different and necessary fibers, proteins and the particularly valuable omega-3 fatty acids
- Fermented foods such as kefir, sauerkraut, natural yoghurt or kombucha are not only easy to digest, they also contain lactic acid bacteria as probiotic foods and can therefore enrich the intestinal flora.
