Leaky Gut Explained: Causes, Signs, Tests, and Proven Ways to Repair Your Gut Lining
What Is “Leaky Gut”?
Increased intestinal permeability occurs when the tight junctions between intestinal cells loosen, allowing microbial fragments, toxins, and partially digested food antigens to cross into circulation, triggering immune activation and systemic symptoms. It is associated with IBS, IBD, celiac disease and non-celiac gluten sensitivity, SIBO/SIFO, metabolic dysfunction, skin issues, and some autoimmune patterns.
Why It Happens (Common Drivers)
- Infections/dysbiosis: SIBO/SIFO, post-infectious changes
- Ultra-processed diet: excess sugar, refined carbs, seed oils, emulsifiers, alcohol
- Food triggers: gluten in susceptible individuals; high-lactose for some
- Medications: NSAIDs, PPIs (overuse), frequent antibiotics
- Stress/sleep debt, overtraining, circadian disruption
- Environmental toxins and smoking
- Micronutrient deficiencies (vitamin D, zinc), low stomach acid, low bile flow
Signs & Symptoms
- GI: bloating, gas, abdominal pain, reflux, constipation/diarrhea, food sensitivities
- Systemic: brain fog, fatigue, headaches, joint pain, skin flares (acne, eczema, psoriasis), mood changes, recurrent infections, nutrient deficiencies (iron/B12)
- Autoimmune tendencies or unexplained inflammation (CRP/ferritin changes)
How to Evaluate
- Clinical pattern + risk factors guide first steps.
- Useful labs:
- Screen for inflammation (CRP), iron studies, B12, vitamin D, thyroid (links to motility).
- Celiac serology if gluten sensitivity suspected; fecal calprotectin if IBD suspected.
- Consider breath testing for SIBO if post-meal bloating/gas and carbohydrate intolerance are prominent.
- Specialty permeability markers (e.g., zonulin) exist but are variably standardized; clinical response often guides.
The 5R Framework to Repair the Gut
- Remove
- Reduce triggers: ultra-processed foods, excess alcohol, high-sugar intake, emulsifiers (e.g., polysorbate 80, carboxymethylcellulose), individual trigger foods (common: gluten, lactose in sensitive individuals).
- Address dysbiosis: clinician-guided antimicrobial (pharmaceutical or botanical) protocols for SIBO/SIFO if present.
- Replace
- Support digestion: stomach acid (e.g., bitters; HCl under guidance if appropriate), bile flow (gentle bitters, taurine), and enzymes with meals as needed.
- Reinoculate
- Probiotics: multi-strain Lactobacillus/Bifidobacterium and/or yeast probiotic Saccharomyces boulardii; in methane-dominant constipation, start cautiously and personalize.
- Prebiotics/fiber: begin with low-fermenters (PHGG, partially hydrolyzed guar gum; acacia; psyllium) as tolerated; advance to whole-food prebiotics over time.
- Repair
- Nutrients: L-glutamine (gut fuel), zinc carnosine, omega-3s, vitamin D, magnesium; collagen/gelatin/bone broth for glycine/proline.
- Polyphenols: berries, extra-virgin olive oil, green tea, turmeric (curcumin), cocoa; cooked veggies early on for gentler tolerance.
- Rebalance
- Stress regulation: breathwork, HRV-informed practice, yoga, nature exposure.
- Sleep: target 7–9 hours, consistent timing, morning light.
- Movement: daily walking, resistance 2–3x/week; avoid extreme overtraining early.
- Meal timing: regular meals, overnight fast 12 hours; avoid late-night eating.
Practical 7-Day Food Blueprint (Gluten-Light, Low-Trigger Start)
- Breakfasts: Omelet with spinach/tomato (small); Overnight oats (measured) with blueberries/chia; Smoothie (lactose-free yogurt, firm banana, peanut butter, cocoa).
- Lunches: Lemon-herb chicken + quinoa + roasted carrots/zucchini; Turkey–rice bowl with cucumber and sesame; Salmon salad with olive oil–lemon.
- Dinners: Shrimp stir-fry (bok choy, bell pepper; garlic-infused oil); Baked cod + potatoes + green beans; Lentil soup (if tolerated) with sourdough spelt or rice toast.
- Snacks: Rice cakes + nut butter; Lactose-free yogurt; Low-FODMAP fruit (kiwi, berries, firm banana); Olive, cucumber, and feta (if dairy tolerated).
Tracking Progress
- Journal symptoms (pain, bloating, stool form/frequency), energy, sleep, mood.
- Adjust fiber pace, reintroduce foods methodically (1 food/group per 3–4 days).
- Recheck nutrients (iron, B12, vitamin D) and inflammatory markers as needed.
When to Get Specialist Support
- Alarm signs (bleeding, weight loss, nocturnal symptoms, fever), severe pain, anemia, or if initial diet/lifestyle steps fail—seek GI evaluation.
How GutFeel.AI Can Help
- Step-by-step low-FODMAP and reintroduction planner for IBS/SIBO.
- Symptom, mood, and stool tracking tied to meals to identify triggers.
- Smart recipe swaps (e.g., garlic-infused oils), grocery lists, and eating-out guides.
- Protocol reminders for motility windows, breathwork, hydration, and sleep.
Craft a calmer gut with evidence-aligned nutrition, targeted support, and smart tracking—then expand the diet for long-term resilience.