Leaky Gut Guide: Everything You Need to Know

You’ve cut out gluten and dairy and even tried Low FODMAP. Yet, you still feel bloated, foggy, or gassy after meals. You wonder if it could be leaky gut. But when you ask your doctor, you get that look like it’s not a “real thing.”

Ring any bells? You’re right to wonder. Your gut health plays a huge role in how your body functions. In fact, 70-80% of your immune system lives in your gut.¹ So when your gut lining gets damaged, it can affect your immune function, digestion, nutrient absorption, and more.

Food reactions, skin rashes, and digestive issues are all linked to increased intestinal permeability—aka, a “leaky” gut. But not all doctors are on the same page about leaky gut. In this article, we’ll break down what leaky gut is, why it happens, and how you can start repairing your gut naturally.

What is Leaky Gut Syndrome?

Leaky gut syndrome is a condition that occurs when your gut lining gets damaged. It’s also referred to as increased intestinal permeability—or hyperpermeability.

Your gut barrier is often compared to a fine mesh strainer. It’s made up of tight junctions that let small particles like nutrients pass through—while keeping the bad stuff out.²

But if the gut lining weakens, these tight junctions may loosen. This can allow unwanted substances like toxins, germs, and food particles to sneak into the bloodstream.

These unwanted substances don’t belong in your blood. So when they land there, your immune system sees them as invaders and launches an attack. This triggers an inflammatory response that can contribute to health issues like digestive disorders and autoimmune conditions.

Leaky gut syndrome is a topic of hot debate. Functional medicine views it as a real condition.³ But most conventional doctors don’t consider leaky gut an official diagnosis, at least for now.

Evidence shows that intestinal permeability is linked to a wide range of chronic health issues.⁴ But it’s not clear whether leaky gut is a symptom of these conditions or a root cause. More research is needed to understand its exact role.

What Causes Leaky Gut?

Many factors can play a role in intestinal permeability. Here are a few things that can contribute to a “leaky” gut:

Microbiome imbalance. Your friendly gut bacteria help protect your intestinal barrier. But if an imbalance develops and the bad guys outnumber the good (dysbiosis), the gut lining may weaken.
Genetics. Certain gene mutations can make people more prone to developing a leaky gut.⁵
Chronic stress. Long-term stress can disrupt your gut microbiome and compromise your gut barrier. This is all thanks to the gut-brain connection.⁶
Poor diet. Diets high in sugar and low in fiber can throw your gut flora out of balance. Processed foods often contain additives that can negatively affect gut health, too.
Nutritional deficiencies. Low levels of nutrients like vitamin A, D, or B12 can interfere with gut repair and immune function.^7,8
Alcohol. Excessive alcohol intake can damage your intestinal lining and promote the spread of bad bacteria in your gut. ⁹
Medications. NSAIDs (e.g., aspirin, ibuprofen) can irritate the gut lining if overused.¹⁰ Antibiotics are an issue, too. They wipe out good bacteria, along with the bad, disrupting your microbiome balance.
Toxin exposure. Toxins like microplastics and pesticides may alter your gut microbiome and weaken the gut barrier.^11,12

Leaky Gut Symptoms

Your gut health affects everything from your mood, hormones, metabolism, immune function, and more. So when your gut gets out of balance, a lot can get thrown off.

While digestive issues are common, leaky gut symptoms can go far beyond the gut. Here are some potential signs of a leaky gut:

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IBS symptoms like gas, bloating, abdominal pain, diarrhea, or constipation
Gastric ulcers
Skin issues like acne, eczema, or rosacea
Food sensitivities or intolerances
Nutritional deficiencies
Poor immune function
Fatigue
Joint pain
Depression
Anxiety
Brain fog

These symptoms overlap with many other conditions. And there’s no definitive proof that leaky gut causes them.

Still, intestinal permeability is linked with a slew of health conditions. Whether leaky gut is the root cause or just one piece of a larger puzzle, the jury’s still out.

Health Conditions Linked with Leaky Gut

Many health issues are linked to a leaky gut, especially chronic digestive disorders. People with IBS, Crohn’s disease, and ulcerative colitis often show signs of intestinal permeability.^{4, 13} These conditions create chronic gut inflammation, which can weaken the gut barrier.

Leaky gut is also considered a “danger signal” for autoimmune disorders.¹⁴ Conditions like lupus, type 1 diabetes, and celiac disease have all been tied to intestinal permeability.

Other conditions where leaky gut may play a role include:

Obesity
Type 2 diabetes
Non-alcoholic fatty liver disease (NAFLD)
Heart disease
Chronic Fatigue Syndrome
Fibromyalgia
Allergies

How to Support a “Leaky” Gut

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Shift your diet

Improving your gut health starts with what you put on your plate. That means cutting inflammatory foods that harm the gut lining or disrupt your gut microbiome.

Western diets, like the standard American diet (aka SAD), are high in sugar and processed foods. And research suggests eating this way may alter the balance of gut bacteria and damage your gut barrier.¹⁵

Foods to avoid include:

Processed foods like cereal, frozen meals, and packaged snacks
Refined carbs like white bread, pasta & rice
Sugary foods (e.g., soda, candy, cookies, pastries)
Processed meats like cold cuts, hot dogs, and bacon
Refined oils (e.g., canola, sunflower, soy, or safflower oil)
Fried foods
Alcohol

Gluten and dairy can pose problems for some people with increased intestinal permeability. So they’re often avoided during gut repair, too.

To restore your gut lining, you’ll want to replace these foods with wholesome, nutrient-dense options. Think fruits, vegetables, nuts, seeds, gluten-free grains, healthy fats, and quality protein.

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Here are some of the best foods to include on a leaky gut diet:

High fiber foods like oats, legumes, and fruits act as fuel for your gut microbiota
Fermented foods such as yogurt, kefir, sauerkraut, and kimchi help replenish your friendly gut flora
Fatty fish like salmon and sardines are rich in omega-3s, which calm inflammation
Polyphenol-rich foods like berries, apples, olives, and dark chocolate promote the growth of beneficial bacteria in your gut
Bone broth is rich in nutrients like collagen, gelatin, and amino acids that nourish the gut lining

Keep a healthy lifestyle

Diet is important, but it’s not the only factor that affects your gut health. Your lifestyle habits matter too. Chronic stress, poor sleep, and a sedentary routine can all disrupt your gut microbiome. Over time, this can create inflammation and contribute to a leaky gut.

To sidestep this, get regular exercise (yes, walking counts) and aim for 7-9 hours of sleep. And look for healthy ways to manage your stress, whether that’s yoga, time outdoors, or just deep breathing. When you keep a balanced lifestyle, it gives your gut the environment it needs to thrive.

Try leaky gut supplements

While no supplement can replace a healthy diet, certain ones can enhance your gut health and support your gut barrier.

Popular supplements for leaky gut include:

L-glutamine – an amino acid that supports tight junctions and helps restore the integrity of the gut lining¹⁶
Zinc – a mineral that helps modulate tight junctions in the gut barrier¹⁷
Butyrate – a short-chain fatty acid (SCFA) that reduces inflammation and enhances the intestinal barrier¹⁸
Probiotics – supply strains of beneficial bacteria to help repopulate your gut microbiome

While these can be helpful, it’s always a good idea to check in with your healthcare provider before starting new supplements.

Consider testing

Many people make major headway with leaky gut through diet and lifestyle alone. However, in some cases, functional medicine testing may enhance your results. Food sensitivities, microbiome imbalances, infections, and nutritional deficiencies can all harm your gut.

At our Chicago-based clinic, we use Vibrant Wellness Testing to uncover any root causes that may be impairing your gut health. Once imbalances are addressed, gut repair goes much smoother. To learn more about Vibrant Wellness testing, check out this post.

Restore Your Gut Health with Functional Medicine in Orland Park, IL

A leaky gut can leave you feeling bloated, foggy, and run-down. But the good news is, you have more power than you think. Simple diet and lifestyle shifts can go a long way in supporting your gut barrier and easing symptoms.

If you’re dealing with digestive issues, fatigue, or other mystery symptoms, you don’t have to figure it out on your own.

At Anchored in Health, we take a root-cause approach to gut health. Our functional medicine doctor uses advanced testing and targeted support to help get your gut back on track.

Live in the Chicago area and are ready to restore your gut health? Here’s how to get started:

Contact us with questions.
Book your first appointment with our holistic doctor here.
Get a personalized plan to support your gut and feel your best!

Other Wellness Services at Anchored in Health in Orland Park, IL

Our Chicago-based clinic offers a wide range of services to support your health and well-being. This includes chiropractic care, acupuncture, massage therapy, and the Shape ReClaimed program. We also offer genetic testing, thermography, and Vibrant Wellness testing to help you optimize your health.

Reach out to find out how we can support you on your wellness journey! And feel free to check out our blog for more helpful tips.

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.