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Leaky Gut Explained: Symptoms, Causes & Remedies

Learn what leaky gut is, what causes it, and natural ways to support gut lining health and improve digestion from the inside out.
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Leaky Gut
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Feeling constantly bloated, fatigued, or sensitive to foods you used to love? These could be more than just random symptoms. They may point to something called leaky gut, a digestive condition that’s gaining attention among health professionals and holistic practitioners alike.

While leaky gut isn’t officially recognized as a diagnosable condition by all medical organizations, many experts agree that gut barrier dysfunction plays a significant role in overall health. And with research on gut health expanding rapidly, it’s worth exploring what this condition means and how it might be impacting you.

What Is Leaky Gut?

Leaky gut, also known as increased intestinal permeability, occurs when the lining of your small intestine becomes compromised. Normally, your gut lining acts as a selective barrier—allowing nutrients to pass through while blocking harmful substances like toxins, bacteria, and undigested food particles.

However, when this barrier weakens, small gaps can form between the cells. These gaps may allow unwanted particles to leak into the bloodstream, triggering inflammation, immune responses, and a variety of symptoms that extend far beyond digestion.

Common Signs You Might Have Leaky Gut

The symptoms of leaky gut can vary from person to person. For some, it may show up as digestive issues, while others might notice skin flare-ups or unexplained fatigue.

Here are some of the most common red flags to watch for:

  • Bloating, gas, or cramping after meals
  • Food sensitivities or intolerances (especially gluten and dairy)
  • Brain fog or difficulty concentrating
  • Fatigue and low energy
  • Skin problems like acne, eczema, or rosacea
  • Joint pain or inflammation
  • Mood issues like anxiety or irritability


Of course, these symptoms can overlap with many other health conditions. That’s why it’s important to work with a healthcare provider to rule out other causes and confirm whether increased gut permeability may be involved.

Eating Donuts

What Causes Leaky Gut?

There isn’t one single cause of leaky gut, but several factors may contribute to the breakdown of the intestinal barrier. Let’s take a closer look at some of the most common triggers:

  1. Poor Diet—Highly processed foods, added sugars, artificial sweeteners1, and excess alcohol can disrupt the gut microbiome and damage the gut lining over time.
  2. Chronic Stress—Ongoing stress an weaken the immune system and reduce blood flow to the gut, impairing the integrity of the intestinal wall.
  3. Infections and Imbalance—Gut infections, Candida overgrowth, or small intestinal bacterial overgrowth (SIBO) can inflame the gut lining and lead to permeability issues.
  4. Medications—Certain drugs, like NSAIDs (ibuprofen, aspirin), antibiotics, and steroids, can harm the gut lining when used long-term or in high doses.
  5. Nutrient Deficiencies—Low levels of key nutrients like zinc, vitamin D, and glutamine may impair the body’s ability to repair and maintain a healthy gut barrier.
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Is Leaky Gut a Real Medical Condition?

This is where things get a bit tricky. While many functional medicine practitioners and nutritionists recognize leaky gut as a legitimate issue, traditional medicine is still cautious. That’s largely because it’s hard to measure directly and overlaps with conditions like IBS, food allergies, or autoimmune diseases.

Still, recent studies—such as those published in National Institute Of Health (NIH)—highlight how intestinal permeability is connected to inflammation and chronic disease2. So while “leaky gut” might not be an official diagnosis, the concept of a compromised gut lining is gaining scientific traction.

How to Support Gut Barrier Health Naturally

The good news? You don’t need a diagnosis to begin supporting your gut. With a few thoughtful changes, you can help strengthen your intestinal lining and reduce symptoms associated with leaky gut.

Here’s how to get started:

  1. Focus on Whole, Anti-Inflammatory Foods: Choose nutrient-rich foods that are easy on the digestive system and help reduce inflammation.

    Great options include: bone broth, steamed vegetables, wild-caught fish, berries and leafy greens, and fermented foods (like kimchi and sauerkraut).

    Avoid foods that irritate the gut, such as refined sugar, trans fats, and artificial additives.

  2. Try a Quality Probiotic: A healthy microbiome plays a key role in supporting the gut lining. Probiotic supplements can help rebalance gut bacteria, especially after antibiotics or digestive upset. One product that I recommend is the Garden of Life RAW Probiotics—100 Billion CFUs with Prebiotics. This probiotic includes a broad spectrum of strains, prebiotic fiber, and is shelf-stable. It supports digestion, immune function, and overall gut balance. Check this item out on Amazon.


  3. Support with L-Glutamine: Glutamine is an amino acid that fuels the cells lining your gut. Supplementing with it may help repair and seal the intestinal barrier. A good product to try is the NOW Sports L-Glutamine Powder. It is easy to mix into water or smoothies and this powder provides high-quality glutamine to support recovery and gut repair. Check this item out on Amazon.

  4. Reduce Stress: Incorporate stress-reducing activities like walking or deep breathing into your routine. Even small daily habits can help regulate the gut-brain connection.

  5. Limit Gut-Irritating Medications: If you take NSAIDs regularly, talk to your doctor about alternatives that may be easier on the gut. Additionally, always follow dosage recommendations and avoid unnecessary antibiotics.

When to Seek Professional Help

If you’ve made gut-friendly changes and are still experiencing persistent symptoms, it’s time to seek professional advice. Functional medicine practitioners, integrative dietitians, or GI specialists can offer testing, dietary guidance, and targeted treatment to help uncover the root of your symptoms.

Remember, healing the gut is often a gradual process—but with the right support, it’s entirely possible.

Conclusion

Leaky gut might still be a debated topic in some circles, but there’s no denying that gut health is foundational to how we feel every day. Whether you’re dealing with bloating, fatigue, or food sensitivities, your gut could be playing a bigger role than you think.

By eating whole foods, reducing stress, and using targeted supplements like probiotics and glutamine, you can support your gut lining and start feeling better from the inside out.

Most importantly, listen to your body. When something feels off, it’s often a signal worth paying attention to—and your gut is no exception.

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References:

  1. Fukui H. (2016). Increased Intestinal Permeability and Decreased Barrier Function: Does It Really Influence the Risk of Inflammation?. Inflammatory intestinal diseases, 1(3), 135–145. https://doi.org/10.1159/000447252

  2. Shil, A., & Chichger, H. (2021). Artificial Sweeteners Negatively Regulate Pathogenic Characteristics of Two Model Gut Bacteria, E. coli and E. faecalis. International journal of molecular sciences, 22(10), 5228. https://doi.org/10.3390/ijms22105228

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