What Is Leaky Gut?

If you’ve ever felt bloated after eating, struggled with mysterious food sensitivities, or experienced fatigue that just won’t go away, you might have heard the term leaky gut floating around. But what does it actually mean? Is it a real thing? And more importantly—can you do anything about it?

Let’s break it down, simply and gently, because this is something I see a lot in my practice. And yes—leaky gut is very real.

 

So, What Is Leaky Gut?

“Leaky gut” is the casual name for something called increased intestinal permeability.

Basically, your gut lining is supposed to be like a tight-knit net—only allowing certain nutrients and molecules through to your bloodstream. When you have a healthy gut lining, it acts like a smart filter: letting the good stuff in, and keeping the bad stuff out.

But when that lining gets irritated, inflamed, or damaged (which can happen for many reasons), it becomes leaky. Tiny gaps form between the cells, and stuff that’s not supposed to get through—like undigested food particles, toxins, and microbes—starts slipping into the bloodstream.

And that? That triggers an immune response, low-grade inflammation, and a whole cascade of symptoms.

 

Common Symptoms of Leaky Gut

Here’s where things get interesting (and often confusing). Leaky gut doesn’t always show up just as digestive issues. In fact, many of my clients don’t have obvious gut symptoms at all.

 

Here are some common signs of a compromised gut lining:

 

• • Bloating or gas after meals

• • Brain fog

• • Food sensitivities that seem to “come out of nowhere”

• • Fatigue or afternoon crashes

• • Skin issues like eczema or acne

• • Joint pain

• • Autoimmune flares

• Mood swings or anxiety

If you’re thinking “Wow, that could be me,” you’re not alone. Leaky gut is more common than most people realize, especially among women navigating stress, hormone shifts, or chronic inflammation.

 

What Causes Leaky Gut?

There’s rarely one single cause. It’s usually a combination of factors that build up over time:

 

• • Processed foods & sugar
    

• • Gluten (especially for those with sensitivity)

• • Chronic stress
    

• • Overuse of antibiotics or NSAIDs (like Advil)
    

• • Alcohol
    

• • Dysbiosis (an imbalance of good and bad gut bacteria)

• • Environmental toxins
    

• • Unmanaged inflammation
    

It’s not about blaming one food or lifestyle choice. It’s about understanding how your gut got overwhelmed—and gently giving it what it needs to repair.

 

Testing for Leaky Gut

The good news is that leaky gut can be measured with lab tests that look at specific markers of intestinal permeability. One common test is the Lactulose/Mannitol test, which evaluates how well your gut is able to absorb certain sugars. Another test looks for elevated levels of Zonulin, a protein involved in regulating the tight junctions in your gut lining. If Zonulin levels are high, it’s an indicator that your gut lining may be compromised.

While these tests can provide valuable insight, the most important thing is to listen to your body and work with a healthcare professional to determine the best path for you.

 

So… How Do You Fix It?

Good news: the gut lining is incredibly resilient.

With the right support, you can repair it and reduce symptoms. The key is to approach healing from a place of nourishment, not restriction.

Here’s a gentle starting point:

 

🧘‍♀️ 1. Lower Stress

Chronic stress literally signals your body to shut down digestion. That’s why deep breathing, gentle movement, and quality sleep are part of gut healing. They matter a lot.

 

🥦 2. Remove Irritants (Temporarily)

This might include processed sugar, alcohol, gluten, or dairy—depending on your sensitivity. But this isn’t about dieting. It’s about giving your gut a break so it can start to heal.

 

🥣 3. Add in Soothing, Nourishing Foods

Think bone broth, cooked veggies, wild-caught salmon, chia pudding, flax, fermented foods (in moderation), and lots of hydration. These are your gut’s best friends.

 

✨ 4. Support the Gut Lining

There are specific nutrients and herbs that help repair the gut lining, like L-glutamine, zinc, collagen, slippery elm, and aloe. But be cautious—what works for one body might not work for another. This is where personalized support is so helpful.

 

A Note

If you suspect leaky gut is behind the way you’ve been feeling, please know that gut health is foundational, and healing your gut can create ripple effects throughout your entire body—improving energy, mood, immunity, skin, sleep, and so much more.