Understanding Leaky Gut and How to Begin Healing It
What Is “Leaky Gut”?
Inside your small intestine, tiny gatekeeper proteins, called tight junctions, decide what passes from your digestive tract into your bloodstream. When these tight junctions loosen, larger-than-normal particles slip through (undigested food, bacterial fragments, toxins). Your immune system flags them as threats, triggering body-wide inflammation. This condition is often called leaky gut or increased intestinal permeability.
Why Leaky Gut Matters
Chronic inflammation: ongoing immune activation stresses every body system.
Nutrient loss & malabsorption: poor absorption of vitamins, minerals, and healthy fats.
Symptom ripple-effect: can aggravate digestive issues (IBS, reflux), skin flare-ups, fatigue, joint pain, mood changes, and more.
Common Triggers
Highly processed, low-fiber foods: Feed harmful bacteria and starve beneficial microbes.
Alcohol & frequent NSAID use: Thin the protective mucosal lining.
Chronic stress & poor sleep: Disrupt gut-brain signaling, increase inflammatory chemicals (e.g., zonulin).
Gut infections / dysbiosis: Produce toxins that erode tight junctions.
Note: We don’t always know if leaky gut is the cause or effect of other conditions (IBS, IBD, autoimmune issues), but healing the gut often improves overall symptoms.
Could You Have a Leaky Gut?
Watch for clusters of the following:
Gas, bloating, loose stools or constipation
Heartburn or food sensitivities
Brain fog, fatigue, mood swings
Joint aches, skin problems, weight gain
In addition, stool and/or blood testing can provide insight with elevated levels of zonulin, occludin and LPS (lipopolysaccharides).
There is no single gold-standard test; clinical evaluation plus symptom tracking remains the most practical approach.
First Steps to Repair
1. Clean Up the Diet
Adopt an anti-inflammatory template (e.g., Mediterranean, low-FODMAP, or gluten-free if sensitive).
“Eat the rainbow” of colorful produce for antioxidants and polyphenols.
Remove or greatly reduce alcohol, ultra-processed snacks, and excess sugar.
2. Upgrade Daily Habits
Sleep 7–9 hours; poor sleep increases gut permeability.
Practice stress-recovery tools (breathwork, gentle movement, mindfulness).
Exercise moderately (< 60 minutes/session) to support gut motility without over-stressing the lining.
Replace routine NSAID use with safer pain-relief strategies when possible.
3. Targeted Supplements*
(Choose quality, evidence-based products; dosing is individualized.)
Multi-strain probiotics: Rebalance gut bacteria to lower inflammatory signals & support tight-junction proteins
Bovine immunoglobulins: Bind bacterial toxins to reduce immune activation & soothe the lining
L-glutamine: Primary fuel for intestinal cells to speeds repair of the gut wall
Tributyrin / Butyrate: Delivers short-chain fatty acids to strengthens barrier & lowers inflammation
Zinc carnosine: Antioxidant mineral complexIncreases tight-junction integrity
*Always discuss new supplements with your practitioner, especially if pregnant, nursing, or on medication.
Big-Picture Takeaway
A “leaky” intestinal lining is a warning light, not a life sentence. By removing irritants, adding healing foods, upgrading lifestyle habits, and using targeted support, most people see meaningful improvements, often within weeks.
Restoring gut integrity can reduce inflammation, boost energy, sharpen focus, and set the stage for long-term wellness.
Need Guidance?
If you’re ready for a structured plan, explore our Dissecting Your Digestion and Slashing Your SIBO programs, or schedule a consultation for a personalized roadmap.
Remember: healing starts in the gut, but it benefits your whole body.