The Surprising Substances That May Contribute to Leaky Gut
We’re constantly bombarded with ads, videos, and social media posts that claim to have uncovered the latest root cause of all our health issues—along with a miraculous fix. But health and nutrition aren’t that simple. Our well-being is shaped by countless factors, including our genetics, medical history, environment, lifestyle, and diet. These factors interact uniquely in each individual. One person might smoke for years without obvious effects, while another develops lung cancer after only a short period. The same principle applies across all areas of health.
That’s why it's so important to listen to your own body and aim for a version of health that’s realistic and sustainable for you.
Today, I want to highlight a substance that’s surprisingly common in the foods we eat—one I came across while researching leaky gut for a master’s-level course. Despite its potential impact, most people have never heard of it. The topic is backed by credible research, and I hope it will shed light on an often-overlooked contributor to digestive issues:
What Are Advanced Glycation End Products?
Advanced Glycation End Products—often abbreviated as AGEs—may sound complex, but understanding their impact is worth the effort.
Leaky gut, or intestinal permeability, has many potential triggers. A study published in Clinics highlighted food processing—especially high-temperature cooking methods—as a key factor. Take peanuts, for example: roasted peanuts contain significantly higher levels of AGEs than raw ones and are more likely to trigger allergic responses.
AGEs are created when sugars bind to proteins, fats, or nucleic acids during high-heat cooking methods like roasting, frying, or grilling. The resulting compounds can be difficult for the body to process and have been associated with inflammation and oxidative stress.
AGEs and Digestive Health
High-AGE diets are linked to food intolerances, allergies, metabolic disorders, cardiovascular issues, and yes—digestive problems. You’ll find AGEs in a range of foods and beverages, including:
Roasted or fried foods
Processed and packaged products
Sodas, juices, teas, and coffee
Soy sauce and some condiments
Roasted nuts and seeds
The shift from whole, fresh foods to more processed and packaged items has significantly increased our exposure to AGEs. This change may help explain the rising rates of leaky gut and chronic inflammation we're seeing today.
How to Reduce AGE Exposure
While it may not be possible to eliminate AGEs entirely, you can reduce your intake with some mindful choices:
Choose moist cooking methods: Steam, slow-cook, or boil your foods instead of roasting, frying, or grilling.
Reduce added sugars: Excess sugar fuels the formation of AGEs—check ingredient labels closely.
Limit red meat and fatty animal proteins: These tend to contain more AGEs than lean meats.
Avoid hydrogenated oils and margarine.
Opt for raw or lightly cooked nuts and seeds, rather than roasted.
Cut back on fried and highly processed foods.
Eat more fresh, simple, whole foods.
Remember: the browning you see when roasting or grilling foods is often a visual cue for high AGE content. For individuals with leaky gut, autoimmune conditions, or chronic digestive symptoms, reducing AGE intake may help calm inflammation and support gut healing.
In Summary
Advanced Glycation End Products are more than just a technical term—they’re compounds that can accumulate in the body, leading to oxidative stress, chronic inflammation, and impaired gut function.
Reducing your intake of AGEs by focusing on fresh, whole foods and gentler cooking methods can ease the burden on your digestive system and support long-term health.
References:
Rapin, J. R., & Wiernsperger, N. (2010). Possible links between intestinal permeability and food processing. Clinics (Sao Paulo, Brazil), 65(6), 635–643.
Healthline: Advanced Glycation End Products (AGEs)
