How To Improve The Leaky Gut Syndrome?

The leaky gut syndrome is a condition that affects your digestive system. The increase in intestinal permeability occurs when the spaces through which water and nutrients are absorbed from food are broadened, thus allowing toxins and bacteria to pass into the bloodstream.

It is not yet scientifically verified as a serious disease or its relationship as a cause or consequence of other diseases, but this is often accompanied by other auto-immune or chronic diseases such as celiac disease or type 1 diabetes.

Plan to improve leaky gut syndrome

How does gut syndrome affect your health?

Your digestive system is made up of a conglomerate of organs that process the food you consume to absorb its water and nutrients and then dispose of the waste. Your intestine covers a special function in this process, given that it is responsible for absorbing as many nutrients good for your health, acting as a barrier to toxic agents and harmful to your body.

The intestinal permeability is the ease with which food substances pass through the walls of your intestine. The increase in the permeability of your intestine can develop a generalized inflammation and stimulate an auto-immune reaction in your body, given that its increase allows the passage of larger and more harmful substances into the bloodstream, and may even allow the passage of unprocessed food particles that can be very harmful to your health.

Which agents increase the permeability of your intestine?

Although the exact cause of leaky gut syndrome is not known, it is proven that the protein that regulates tight junctions is zonulin . If your levels of this protein are very high, they can loosen your tight junctions where the nutrients pass and increase your intestinal permeability.

High levels of zonulin can be stimulated by bacteria or gluten, especially in people with celiac disease in the latter case. However, other elements may also affect the increase of your intestinal permeability, such as low levels of healthy intestinal bacteria or prolonged use of anti-inflammatory drugs, among which are aspirin or ibuprofen.

How to improve intestinal permeability?

  1. Increase your intake of foods rich in healthy intestinal bacteria

A fundamental element if you suffer from leaky gut syndrome is to incorporate into your diet foods that increase the number of healthy bacteria in your body.

Among the foods that improve your digestive health and increase healthy intestinal bacteria are nuts, bone broth, tea, yogurt, herbs and spices, lean meats, eggs, fish rich in omega 3 such as salmon and tuna , avocado, olive oil, rice and all kinds of fruits and vegetables.

  1. Decrease the consumption of harmful foods

To decrease the permeability of your intestine, you must take care of food intake that reduce healthy intestinal bacteria or promote the reproduction of harmful bacteria for your body, as these can increase your intestinal permeability and generate chronic diseases in your body.

Among the foods you should avoid include wheat, gluten , processed meats such as sausages or sausages, junk food, dairy products, refined oils such as soy or sunflower, alcohol and other sugary drinks.

  1. Take probiotic supplements

If you do not ingest enough probiotics in your daily diet, it is a good idea to take supplements that contain them.

The probiotics are healthy intestinal bacteria, since these are naturally in fermented foods.

  1. Reduce your stress

It is proven that chronic stress reduces your healthy intestinal bacteria. If this is your case, meditating or practicing yoga is a good idea to improve your intestinal health.

  1. Avoid smoking

Tobacco can increase bad intestinal bacteria and reduce good ones; It can also increase inflammation of the digestive tract, as well as being a risk factor for various intestinal conditions.

  1. Sleep more

Not getting enough sleep can affect your intestinal permeability, since it can cause a bad distribution of healthy intestinal bacteria in your body.

Sufficient sleep can improve the leaky gut syndrome

  1. Limit your alcohol consumption

Several investigations show that when alcohol is consumed in excess, it interacts with certain proteins, which can increase your intestinal permeability. Therefore, it is important that you reduce your alcohol consumption to casual events and do not abuse it.


The leaky gut syndrome is the widening of the gaps through which nutrients enter the bloodstream that allows the passage of unwanted substances to it. To reduce the impact of this syndrome, it is important to limit alcohol consumption, eliminate tobacco, reduce stress levels, sleep more, eat healthily and take probiotic supplements.

If you areĀ suffering from leaky gut syndrome, consider having a celiac disease test to rule out associated disorders, as this syndrome often appears as a cause of it.


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