Regular exercise strengthens body and mind – but with intensive or prolonged stress, the intestinal mucosa can suffer. The so-called leaky gut syndrome describes increased permeability of the intestinal wall, which allows harmful substances and bacteria to enter the bloodstream and trigger inflammation there.
How does leaky gut develop in athletes?
Intensive endurance training leads to reduced blood flow in the intestinal area (visceral ischemia). Intestinal cells are weakened, and the protective barrier becomes porous. Toxins and bacterial products can more easily enter the bloodstream and activate the immune system, leading to chronic, silent inflammation and hindering regeneration.
In addition, stress hormones and an imbalance of the intestinal flora can weaken the intestinal barrier and promote symptoms such as abdominal cramps, bloating or diarrhea.
What are the consequences of that?
In addition to digestive problems, the risk of infections increases and the recovery time is prolonged – a negative impact on performance and well-being. Chronic inflammation also weakens the immune system.
How can leaky gut be prevented and treated?
- Regular, moderate exercise prevents overload and promotes healthy blood flow to the intestines.
- A high-fiber diet with soluble fiber supports the intestinal barrier and the microbiome.
- Hydration is essential to ensure proper bowel function.
- Probiotics and natural anti-inflammatory agents from the diet can help strengthen the intestinal barrier.
Conclusion
Leaky gut is not an uncommon phenomenon among endurance athletes, but it is controllable through conscious training and nutrition. A healthy gut is a prerequisite for stable performance and rapid recovery.
Sources
Leaky Gut - sports medicine journal sports nutrition gut https://sportaerztezeitung.com/rubriken/ernaehrung/4945/leaky-gut/
Leaky Gut Syndrome: What's the truth? - nmi-Portal https://www.nahrungsmittel-intoleranz.com/leaky-gut/
How endurance sports affect gut health : https://www.runnersworld.de/gesundheitstipps/ausdauersport-und-darmgesundheit/
How is "silent inflammation" related to sports, the gut flora, and micronutrients? [link to article: https://nachrichten.idw-online.de/2025/07/28/wie-haengt-die-stille-entzuendung-mit-dem-sport-der-darm-flora-und-mikronaehrstoffen-zusammen ]
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