When Hippocrates said that all disease starts in gut, that really was not an understatement. It can be hard to think that different symptoms, such as a headache or joint pain, are connected. But they could very well be coming from your gut via ingested food or bacteria imbalances. Of course, if you are diagnosed with “leaky gut syndrome” then like many other diseases it has multifactorial causes, including genetic predisposition and also environmental risk factors such as diet. These can trigger alterations in the immune response which can cause tissue damage and chronic inflammation.
If you’re consuming mostly refined carbohydrates and a low fiber diet this is feeding the “bad” bacteria in your gut and you likely have an increased risk of intestinal disorders. Much research has demonstrated that treating leaky gut syndrome is mostly based on avoiding high amounts of sugar and fat and following FODMAP (more on that below). Also, based on your individual diagnosis, certain types of probiotics can be helpful. The first step is adding fiber to your diet, prebiotic’s such as fermented food or supplements including quercetin (antioxidant), L-arginine and L-glutamine can potentially improve symptoms in treating leaky gut.
We should also think backwards, which means that before adding anything, we should make the necessary lifestyle changes and stop taking in potential risk factors such as refined sugar or alcohol. Imagine having a bag that is leaking, before starting to repair the hole you should try to stop adding in things that will make the leak worse. A FODMAP diet is especially designed to help individuals with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. FODMAPs are types of carbohydrates that are poorly absorbed in the small intestine, which can lead to digestive issues such as bloating, gas, stomach pain, and diarrhea.
“F” (Fermentable) = carbohydrates that can be fermented by gut bacteria in the colon, producing gas and leading to bloating and discomfort.
“O” (Oligosaccharides) are found in foods like wheat, rye, onions, and garlic and include fructans and galacto-oligosaccharides (GOS).
“D” (Disaccharides) include lactose in dairy products like milk, yogurt, and soft cheese.
“M” (Monosaccharides) include fructose foods like apples, honey, and high-fructose corn syrup.
“P” (Polyols) are sugar alcohols such as sorbitol and mannitol, found in some fruits, vegetables, and artificial sweeteners.
The FODMAP diet has several phases. First in the elimination phase you remove all foods that should be avoided for 4-6 weeks, while observing how your symptoms change. Next, in the reintroduction phase, FODMAPs are reintroduced systematically, one group at a time, to identify which specific ones trigger symptoms and which types and quantities you can tolerate. Then in the personalization phase, based on the results from the reintroduction phase, a long-term, personalized diet is created that ensures that you can enjoy a wide range of foods while managing symptoms, limiting only the FODMAPs that trigger issues.
In the elimination phase, common high-FODMAP foods to eliminate includes fruits (apples, pears, watermelon, cherries, mangoes, peaches); vegetables (asparagus, cauliflower, garlic, onions, snap peas, sun-dried tomatoes, mushrooms); grains (wheat, rye, barley, and foods made with these grains like bread, pasta, certain cereals; dairy (cow’s milk, soft cheeses, yogurt, ice cream, especially if lactose-containing); legumes (beans, lentils, chickpeas); sweeteners (honey, high-fructose corn syrup, sugar alcohols like sorbitol and mannitol).
However, there are plenty of things that you can consume, including fruits (bananas, berries, oranges, grapes, cantaloupe); vegetables (spinach, zucchini, carrots, bell peppers, potatoes); proteins (unprocessed meats, poultry, fish, eggs); grains (rice, oats, buckwheat, quinoa which do not contain gluten); dairy (full fat hard cheese, ideally raw dairy, and plant-based milk).
Usually, individuals experience reduced symptoms and improved gut health, because reducing the intake of poorly absorbed carbohydrates can help improve overall digestive comfort, minimize bloating, and reduce excessive gas production. Of course, all elimination diets have restriction which can create a challenge, especially for people who are unfamiliar with food labels or food preparation. Also, it might be challenging due to social restrictions. However, if you ask for help from your friends and family then most likely they will support you as well.
Remember, identifying food sources that can trigger your symptoms is hugely important in managing your digestive health and improving your quality of life. I highly recommended you ask your health care provider about this diet and get the correct food list with what you need to avoid and what you can add in your diet. However, if you only have mild symptoms you may like to just try with eliminating some food sources from your diet and make sure to monitor your body’s reaction, to see what it likes and what it doesn’t.
References:
Personalized Lifestyle Medicine Institute. “The Gut Mucosal Immune System: Where Microbiome Meets Immunity”. https://plminstitute.org/plmi-blog/the-gut-mucosal-immune-system-where-microbiome-meets-immunity/
National Library of Medicine. “Leaky Gut and the Ingredients That Help Treat It: A Review”. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862683/
National Library of Medicine. “The Leaky Gut: Mechanisms, Measurement and Clinical Implications in Humans”. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6790068/
National Health Service (UK NHS). “NSAIDs”. https://www.nhs.uk/conditions/nsaids/
Cleveland Clinic. “Low FODMAP Diet”. https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet
Cleveland Clinic. “Leaky Gut Syndrome”. https://my.clevelandclinic.org/health/diseases/22724-leaky-gut-syndrome
Mount Sinai. “Quercetin”. https://www.mountsinai.org/health-library/supplement/quercetin
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Ayda Ersoy is a nutritionist (Dip.C.N., Dip.S.N.); master trainer (CPT ACE, NCSF, CanfitPro); registered yoga teacher; founder, Health Angel Nutrition, Fitness and Wellness; and founder, SMS (Stability, Mobility Strength) Intuitive Training System.
