A “leaky gut” is another name for increased intestinal permeability in which the gaps between the cells of your gut lining get bigger.

Leaky gut syndrome is on the rise due to dietary choices, medication usage, and the prevalence of chronic stress. Surprisingly, the relationship between gut health and immune function is even more connected than one might assume.

If you’ve experienced sudden food intolerances, gastrointestinal issues, skin ailments, brain fogginess, or have received a recent autoimmune disease diagnosis, there’s a possibility that you’re dealing with a condition known as leaky gut syndrome. Leaky gut refers to a situation where the intestinal walls become more permeable, developing tiny openings.

This increased permeability allows molecules like bacteria, toxins, and even specific food particles to escape from the intestines, passing through the intestinal lining and infiltrating the delicate intestinal walls. This intrusion can lead to confusion within the immune system.

What are the symptoms of a leaky gut?

Leaky gut, also scientifically referred to as intestinal permeability, denotes the inflammation and weakening of the gastrointestinal barrier or the lining of the intestines. To put it in perspective, the gut barrier serves as an interface to the external environment, much like the skin. However, unlike the skin, which consists of seven cell layers, the gut barrier is only one cell layer thick. This membrane in the gut barrier functions akin to a gate, allowing the passage of small molecules such as essential nutrients like vitamins, electrolytes, and even water to move in, out, and even between adjacent cells.

Symptoms that may occur alongside increased intestinal permeability, or a leaky gut, include:

  • diarrhea
  • increased gas
  • constipation
  • abdominal pain or discomfort
  • nausea or vomiting
  • blood in your poop
  • a fever or night sweats
  • weight loss
  • fatigue

Medical tests may identify other issues along with a leaky gut, such as gut ulcers or dysbiosis.

What causes leaky gut?

While some individuals might have a genetic predisposition to gut barrier issues, it can also manifest unexpectedly, potentially due to factors like an excessive intake of chemicals in our food.

Many components in our dietary choices can have detrimental effects on the gut barrier. One of the primary culprits in causing leaky gut is gluten, as supported by studies that have identified its role in elevating zonulin, a protein associated with the formation of openings in the gut membrane. Additionally, the chemicals we encounter in our food, such as herbicides and pesticides, may also harm the integrity of the gut barrier.

Excessive stress doesn’t help either. Not only does the microbiome have a part in controlling stress and anxiety-related behaviors, but conversely, elevated stress levels can result in an imbalanced and unhealthy gut ecosystem, potentially undermining the integrity of the intestinal barrier.

How is leaky gut diagnosed?

Doctors or qualified health professionals have the option to request a test that assesses zonulin levels in the gut. However, it’s not always necessary to undergo testing to diagnose leaky gut if you carefully observe new food sensitivities or adverse reactions to foods you have previously tolerated. Furthermore, if you have done before a micronutrient test that reveals deficiencies in various nutritional markers, including macronutrients like protein, can also serve as an indicator of leaky gut.

How to heal a leaky gut?


1 Embark on a predominantly plant-based dietary approach.

If you’re dealing with leaky gut, adopting a diet rich in fiber and plant-based foods can help to reduce inflammation and mitigate the irritation caused by gluten and other sugars. While you can still include meat and fish in your diet, prioritise gluten-free grains, a variety of vegetables and fruits, nuts, seeds, and healthy fats (think avocado). Additionally, emphasize high-fiber whole foods like asparagus and whole-grain oats, as their prebiotics play a vital role in nourishing the probiotic bacteria within the gut microbiome, promoting overall gut health.


2 Embark on a predominantly plant-based dietary approach.

To support the restoration of your gut barrier, there’s a plethora of vitamins and supplements to consider. L-glutamine is a commonly used supplement in the treatment of leaky gut. Licorice root and Omega 3-rich cod liver oil, which is also abundant in Vitamins A and D, offer anti-inflammatory benefits to help calm inflammation within the gut barrier.


3 Implement stress management techniques through mind-body practices.

Practices designed to alleviate stress, such as breath-work, a form of deep breathing, offer benefits not only for your mental well-being but have also been shown to reduce the immune system’s inflammatory response, particularly in the gut. This approach may influence how the immune system functions and reacts, and this extends to stress relief and resilience, both of which can impact the immune system. Any mind-body practice of your preference, whether it’s yoga, meditation, or even acupuncture, can be advantageous in reducing stress and promoting long-term gut health.