Leaky gut, or more accurately, intestinal permeability (IP), is a feature of intestinal barrier function. An intact intestinal barrier protects the human organism against invasion of microorganisms and toxins. However, this same protective barrier must be open to absorb essential fluids and nutrients (1). These opposing goals are only achieved by a complex anatomical and functional structure. We cannot ‘fix’ or ‘heal’ IP, but we can support its essential function to maximise health.
What is the impact on health?
Data is accumulating that emphasises the important role of the intestinal barrier and IP for health and disease, unsurprisingly as our intestinal barrier represents a huge mucosal surface, where trillions of bacteria face the largest immune system of our body the digestive tract. Perturbations in microbiota composition and activity have been associated with inflammation and with various other conditions including obesity, metabolic syndrome, IBD, and colorectal cancer (2).
Potential barrier disruptors/predisposing factors
FIGURE 1 (available at: Zhang Y, Zhu X, Yu X, Novák P, Gui Q, Yin K. Enhancing intestinal barrier efficiency: A novel metabolic diseases therapy. Front Nutr. 2023 Mar 2;10:1120168. doi: 10.3389/fnut.2023.1120168. PMID: 36937361; PMCID: PMC10018175.)
Effects of ultra processed foods on intestinal permeability
All ultra processed (UP) foods are a risk factor for chronic diseases and low-grade inflammation (17) in part due to their effect on IP. Both meat-containing, vegetarian and vegan UP foods may have a high energy density, high sodium content, high fat and sugar content, and contain high levels of additives, dyes and emulsifiers. They may be lacking vitamins and minerals as well as dietary fibre that contributes to a healthy, protective gut microbiota. For this reason, those consuming a greater proportion of UP forms of plant-based foods are unlikely to obtain the health benefits attributed to non-processed plant-based foods.
There is already an established body of evidence that has linked poor health with frequent consumption of UP foods, including vegetarian and vegan UP foods and researchers have identified that a greater understanding of plant-based foods, their degree of processing, nutritional profile, and adequacy of meal patterns is needed (18, 19).
Effects of emulsifiers in ultra processed foods on gut health
Emulsifiers, common components of processed foods that are used to imitate or enhance the sensory qualities of foods or to disguise unpalatable aspects of foods, have been shown to cause bacterial translocation across the intestinal epithelium, contributing to intestinal inflammation (20) and inducing low‐grade inflammation and metabolic syndrome (21).
The potential mechanism may be mediated via changes in the gut microbiota by increased bacterial overgrowth and/or IP. It is also unknown whether these effects are similar for all emulsifiers and detergents, including the natural emulsifier lecithin (22).
A plethora of research advocates a whole food diet over an additive-rich, processed food diet for remission of disease, notably diseases of the bowel, including Crohn’s (23).
Fermented foods
Fermented foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, and kombucha tea have been a part of the human diet for almost 10,000 years. They have been demonstrated to directly increase overall microbial diversity and reduce inflammatory proteins such as interleukin 6 which is linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress (24). Adding fermented foods daily to the diet is a perfect illustration of how one simple change can remodel the microbiota and improve health and should be considered an important element of the human diet (25).
Dietary and other strategies
Strategies to improve barrier integrity by increasing intestinal tight junction protein expression, improving intestinal cell function and inhibiting intestinal inflammation should be personalised to each individual depending on their nutrition and lifestyle. Strategies may include:
Not all strategies will be relevant to every individual and can be included in a digestive support protocol according to each individual’s needs and capability.