👆 Key takeaways
- Leaky Gut describes an increased intestinal permeability. Microbes/toxins can enter the bloodstream and drive inflammation.
- Gut-brain-axis: Gut, microbiome and brain communicate via nerves, hormones, and signaling molecules; stress also affects the gut.
- New studies show a connection between the increased intestinal permeability (Leaky Gut) and psychological symptoms such as depression, anxiety, Chronic Fatigue Syndrom and autism spectrum disorder.
How a leaky gut affects mood
Content
1. What is leaky gut?
2. The gut-brain-axis
3. Leaky Gut and psychological issues
3.1 Inflammation as a possible trigger of psychological complaints
4. Therapy approaches: What can be done?
4.1 Diet
4.2 Pro- und Prebiotics
4.3 Stress management and sleep
4.4 Professional support
5. Summary
6. FAQs
The connection between our diet and our emotional well-being is not a new idea. However, it’s only in the last two decades that research has begun to systematically unravel the mechanisms behind this interplay. One factor is the so-called leaky gut syndrome, a pathologically increased permeability of the intestinal mucosa, referred to in the scientific literature as intestinal hyperpermeability. A growing number of studies indicate that this disruption of the intestinal barrier is linked not only to chronic inflammatory diseases but also to psychological disorders.
1. What is leaky gut?
The so-called “leaky gut syndrome”
is gaining increasing attention. It refers to a disturbed barrier function of the intestinal mucosa, allowing substances such as bacteria, toxins, or incompletely digested food components to enter the bloodstream. This so-called intestinal hyperpermeability is suspected to be associated with various health problems and chronic diseases, including food intolerances, autoimmune diseases, and inflammatory processes (1).
2. The gut-brain-axis
In recent years, interest in the connection between the gut and mental health has grown significantly. Studies show that the gut flora is not only important for digestion and healthy intestinal function, but also significantly influences our emotional well-being, our ability to concentrate, and our mood.
The gut and brain are in constant communication through a finely tuned interplay of nerve connections, hormones, and neurotransmitters – the so-called gut-brain axis. The gut microbiome acts as an active communication partner: It sends signals to the brain via special molecules and nerve pathways and can thus help control our behavior, emotions, and physical sensations. Conversely, psychological stress such as stress or anxiety directly impacts the gut and can trigger or exacerbate symptoms there. A balanced intestinal environment can therefore also have a positive influence on mental balance.
3. Leaky Gut and psychological issues
More and more people are suffering from psychological problems such as mood swings, irritability, concentration problems, or depressive moods. While causes such as stress, trauma, or genetic predisposition are often the focus of attention, a previously neglected factor is increasingly coming into focus of research: the health of our gut. More specifically, the permeability of the intestinal mucosa, known as leaky gut syndrome. Numerous studies indicate a connection between intestinal permeability and psychological symptoms, particularly in the following conditions:
- Depression (2)
- Anxiety (3)
- Chronic Fatigue Syndrome (CFS) (4)
- Autism spectrum disorders (ASD) (5)
3.1 Inflammation as a possible trigger of psychological complaints
When the intestinal mucosa becomes permeable, bacterial components such as lipopolysaccharides (LPS) enter the bloodstream. These molecules are considered to be highly pro-inflammatory.
Studies show that administration of lipopolysaccharides (LPS) – components of bacterial cell walls – can temporarily trigger feelings of anxiety in healthy people. At the same time, certain inflammatory substances in the blood increase significantly. These findings suggest that inflammation in the body affects the brain and may play a role in the development of anxiety and other mental health conditions. (6)
4. Therapy approaches: What can be done?
A disrupted intestinal barrier cannot be remedied quickly, but several promising measures are available that can sustainably support both the integrity of the intestinal mucosa and psychological well-being.
4.1 Diet
A high-fiber, natural diet with plenty of vegetables, fruit, nuts, and fermented foods can promote the intestinal flora and thus support intestinal health. However, food choices should be individually tailored to individual tolerance, as some fiber or fermentable carbohydrates can exacerbate symptoms such as bloating or diarrhea if the intestinal barrier is damaged. Avoiding highly processed products, alcohol, sugar, and artificial additives relieves stress on the intestinal mucosa and can promote regeneration.
Special attention can be given to omega-3 fatty acids. Omega-3s are essential fats that our body cannot produce on its own and are mainly found in fatty fish, nuts, seeds, and algae. They are not only important for heart and joint health but also play a crucial role in our gut and mental well-being. Studies show that they can strengthen the gut barrier and help prevent inflammation (9). An intact gut barrier prevents unwanted substances from entering the bloodstream, which can trigger inflammation and negatively affect mood. At the same time, omega-3 fatty acids are credited with both preventive and therapeutic effects in depression (10). Therefore, those who want to actively support their mental health can promote balance not only in the brain but also in the gut through an omega-3-rich diet.
4.2 Pro- und Prebiotics
Probiotics are live microorganisms, usually specific bacterial strains, that, when taken regularly, can positively influence the intestinal flora. Prebiotics are indigestible food components that serve as nutrients for these beneficial intestinal bacteria and promote their growth.
Certain probiotic bacterial strains, such as Lactobacillus rhamnosus (7), can strengthen the intestinal barrier by promoting the integrity of the intestinal mucosa and exerting anti-inflammatory effects. Studies have also shown that these microorganisms can have positive effects on mental health by producing neuroactive substances or modulating the gut-brain axis (7).
This gave rise to the term psychobiotics. Psychobiotics are probiotic microorganisms that can have a positive effect on mood and emotional well-being. They influence neurotransmitters such as γ-aminobutyric acid (GABA), the most important inhibitory neurotransmitter in the brain, which controls numerous processes from muscle tension to emotional reactions. Some bacteria, especially lactic acid bacteria of the genus Lactobacillus, can produce GABA, which acts similarly to the body’s own GABA. Lactobacillus helveticus, in particular, is considered a strong GABA producer. (8)
Prebiotics such as inulin or resistant starch are indigestible food components that serve as nutrients for health-promoting bacteria. The targeted intake of prebiotics can promote the growth of these microorganisms, leading to improved intestinal flora and potentially positive effects on emotional well-being. The combination of probiotics and prebiotics, also known as synbiotics, is increasingly being investigated as a promising approach to supporting intestinal health and mental stability.
4.3 Stress management and sleep
Chronic stress has been proven to weaken the intestinal barrier. Relaxation methods such as meditation, yoga, or breathing techniques, as well as regular exercise, can help stabilize the balance of the gut-brain axis.
Restful sleep has a positive effect on the regeneration of the intestinal mucosa and the composition of the microbiome. Conversely, impaired intestinal function can also negatively impact sleep.
4.4 Professional support
Especially in cases of psychological problems or chronic intestinal problems, it is advisable to seek medical or therapeutic support. Specialists can help clarify the causes and implement targeted measures.
5. Summary
The gut plays a far greater role in our mental well-being than was long assumed. A disrupted intestinal barrier, such as that found in leaky gut syndrome, can also affect the brain through inflammatory processes and changes in the microbiome. Taking care of your gut health therefore not only strengthens your immune system and digestion, but potentially also your mental stability.
Research is still in its early stages, but initial results are promising. One thing is clear: the connection between body and mind is a two-way street. And the gut is a key organ when it comes to holistic health.
6. FAQs
What does leaky gut mean?
Leaky gut describes an increased intestinal permeability.
Whats the connection between leaky gut and psychological symptoms?
Due to increased permeability of the intestinal mucosa, bacterial components can enter the bloodstream. These can have pro-inflammatory effects. Studies show that administering these bacterial components to healthy individuals can temporarily trigger feelings of anxiety and raise certain inflammatory markers. Inflammation in the body may therefore influence the brain and trigger psychological symptoms.
How can leaky gut be treated and managed?
A diet that is rich in fiber and as natural as possible can support the gut microbiome and overall gut health. Individual tolerance to foods is important. Highly processed foods, alcohol, sugar, and artificial additives should be avoided. Ensuring an adequate intake of omega-3 fatty acids is also important.
References
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- Leech B, McIntyre E, Steel A, Sibbritt D. Risk factors associated with intestinal permeability in an adult population: A systematic review. Int J Clin Pract. 2019 Oct;73(10):e13385. doi: 10.1111/ijcp.13385 Titel anhand dieser DOI in Citavi-Projekt übernehmen. Epub 2019 Jul 5. PMID: 31243854
- Ohlsson L, Gustafsson A, Lavant E, Suneson K, Brundin L, Westrin Å, Ljunggren L, Lindqvist D. Leaky gut biomarkers in depression and suicidal behavior. Acta Psychiatr Scand. 2019 Feb;139(2):185-193. doi: 10.1111/acps.12978. Epub 2018 Nov 1. Erratum in: Acta Psychiatr Scand. 2020 Nov;142(5):423. doi: 10.1111/acps.13223. PMID: 30347427; PMCID: PMC6587489.
- https://ndnr.com/anxietydepressionmental-health/leaky-gut-anxiety-connection/; The Link Between Leaky Gut, Food Sensitivities, and Anxiety; last checked 03.08.2025
- Maes M, Leunis JC. Normalization of leaky gut in chronic fatigue syndrome (CFS) is accompanied by a clinical improvement: effects of age, duration of illness and the translocation of LPS from gram-negative bacteria. Neuro Endocrinol Lett. 2008 Dec;29(6):902-10. PMID: 19112401 Titel anhand dieser Pubmed-ID in Citavi-Projekt übernehmen.
- Al-Ayadhi, L., Zayed, N., Bhat, R.S. et al. The use of biomarkers associated with leaky gut as a diagnostic tool for early intervention in autism spectrum disorder: a systematic review. Gut Pathog 13, 54 (2021). https://doi.org/10.1186/s13099-021-00448-y
- Lasselin J, Elsenbruch S, Lekander M, Axelsson J, Karshikoff B, Grigoleit JS, Engler H, Schedlowski M, Benson S. Mood disturbance during experimental endotoxemia: Predictors of state anxiety as a psychological component of sickness behavior. Brain Behav Immun. 2016 Oct;57:30-37. doi: 10.1016/j.bbi.2016.01.003 Titel anhand dieser DOI in Citavi-Projekt übernehmen. Epub 2016 Jan 11. PMID: 26790758 Titel anhand dieser Pubmed-ID in Citavi-Projekt übernehmen.
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- Kapreliants, L.; Zhuk, E.; PSYCHOBIOTICS – PROBIOTICS THAT ELEVATE MOOD.; Food Science & Technology (2073-8684), 2021, Vol 15, Issue 1, p4; DOI: 10.15673/fst.v15i1.1969
- Durkin LA, Childs CE, Calder PC. Omega-3 Polyunsaturated Fatty Acids and the Intestinal Epithelium-A Review. Foods. 2021 Jan 19;10(1):199. doi: 10.3390/foods10010199. PMID: 33478161; PMCID: PMC7835870.
- Grosso G, Galvano F, Marventano S, Malaguarnera M, Bucolo C, Drago F, Caraci F. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev. 2014;2014:313570. doi: 10.1155/2014/313570. Epub 2014 Mar 18. PMID: 24757497; PMCID: PMC3976923.
