What Actually Is Leaky Gut & How Do We Fix It?

The term "leaky gut" has been gaining a lot of attention in the wellness world over the last few years, but with it comes plenty of confusion and, let's face it, a bit of unease (it’s not exactly the most reassuring term, is it?). The actual name for the proper condition of leaky gut is increased intestinal permeability, and yes it can be linked to various health issues, including food sensitivities, hormonal imbalances, and even mood disorders. But here's the good news: healing a leaky gut is possible. Read on, and I’ll guide you through how to identify whether this is what you are experiencing and if so how to restore your gut to optimal health and function.

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What is a leaky gut?

Our gastro-intestinal (GI) tract plays a vital role in protecting us. It’s the body’s gatekeeper, letting nutrients pass into the bloodstream while keeping harmful stuff like toxins and bacteria out. The lining of our gut is made up of cells called enterocytes, which are tightly packed together by proteins called tight junctions which are held together by Vitamin D. But when those tight junctions get damaged, the gut lining becomes "leaky." This means undigested food particles, toxins, and bacteria can sneak into the bloodstream where they don’t belong.

And that’s when things can start to go awry. The immune system sees these particles as invaders, causing inflammation. Over time, this chronic inflammation can contribute to a whole range of health problems, including autoimmune diseases, digestive issues, and even skin problems.

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Signs you might have leaky gut

The tricky part with leaky gut is that there’s no one-size-fits-all pattern of symptoms. A lot of the signs overlap with other health conditions, making it tough to pinpoint, but here are some of the common red flags:

• Digestive issues such as bloating, diarrhoea, constipation or irritable bowel syndrome (IBS).
• Food sensitivities especially to wheat, gluten, eggs, dairy, caffeine and sugar.
• Chronic fatigue which is classified as significant and persistent low energy despite adequate rest.
• Skin problems ranging from eczema, psoriasis and rosacea to acne.
• Mood disorders including anxiety, depression and brain fog.
• Autoimmune conditions: Research suggests that leaky gut can trigger or worsen autoimmune conditions like rheumatoid arthritis, Hashimoto’s thyroiditis, and lupus.

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The connection between leaky gut and food sensitivities

A key thing to remember is that food sensitivities aren’t the cause of leaky gut, they’re often a result of it. When the gut lining becomes more permeable, undigested food particles can enter the bloodstream. Your immune system sees them as foreign invaders and reacts by creating sensitivities to those foods.

That’s why simply cutting out foods based on a sensitivity test won’t fix the underlying issue. Instead, the focus should be on healing the gut lining and reducing inflammation. The foods themselves aren’t the problem – it’s that they’re getting where they shouldn’t be.

I often advise against food sensitivity tests because they can lead to unnecessarily restrictive diets. The key is to eliminate triggering foods for a short period (around 6-8 weeks), focus on gut-healing foods, and manage stress. Then, slowly reintroduce those foods to see how your body responds.

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What causes leaky gut?

Many people think food sensitivities or poor diet are the root cause of leaky gut, but it’s actually more about lifestyle factors. Some of the main contributors include:

• Chronic Stress: Prolonged stress weakens the immune system and disrupts gut function, leading to increased permeability.
• Excessive Endurance or HIIT Exercise: Overdoing intense exercise can disrupt gut health, especially for those with IBS. The mechanical jostling and changes in blood flow and microbiome balance all take a toll.
• Low Vitamin D Levels: Vitamin D is essential for maintaining the gut lining. If levels are low, tight junctions may not function properly, leading to leaky gut.
• Other Factors: Things like frequent use of non-steroidal anti-inflammatory drugs (NSAIDs), alcohol consumption, and parasitic infections can also contribute.

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Six strategies to heal your gut

If you’re dealing with leaky gut, there are several practical steps you can take to help repair and protect your gut lining. Here are six strategies to get you started:

1. Adopt a Gut-Friendly Diet: Focus on whole, unprocessed foods that nourish your gut.
   
   • Prebiotic foods: Aim for at least 30 different plant-based foods each week, including vegetables, fruits, nuts, seeds, whole grains, beans, and legumes.
   • Fermented foods: Add probiotics to your diet with fermented foods like yoghurt, kefir, sauerkraut, tempeh, and kimchi. Try to include 1-2 tablespoons a few times a week.
   • Bone broth: Rich in collagen and amino acids, bone broth is a fantastic way to support your gut lining. Sip it on an empty stomach or use it in cooking. My recommendations are here and here.
   • Try to avoid heavily processed foods, added sugars, and sweeteners (including natural ones like stevia, xylitol and erythritol) as these can worsen gut issues.
     
     
2. Manage Stress: Stress is one of the biggest contributors to leaky gut, so finding ways to manage it is essential. Techniques like mindfulness, meditation, yoga, and deep breathing can make a real difference. PEMF therapy can be incredibly useful too. Find information on this on this post.

3. Prioritise Sleep: Sleep is when your body heals, and that includes your gut. Make sure your sleep environment is restful – keep tech out of the bedroom, make sure your room is cool + ensure good ventilation, and limit caffeine after lunch. For gentle, sustained stimulation, I will always recommend matcha over coffee, especially as coffee will cause irritation in the gut too - why not give it a try?
   
   
4. Limit Excessive Exercise: While moderate exercise is great for overall health, too much endurance or high-intensity training can strain your gut. Aim for a balanced routine with about 75% of your workouts focused on strength and resistance training.
   
   
5. Boost Vitamin D: Low vitamin D can contribute to leaky gut, so get your levels tested and aim for around 100nmol/litre (30ng/dl). Most people need a high-quality fat-based supplement to keep their levels optimal.
   
   
6. Address Inflammatory Triggers: Cut back on things that trigger inflammation in your body, such as alcohol, NSAIDs, and environmental toxins. For example, try swapping non-stick cookware for stainless steel to reduce toxin exposure.
   
   

Taking care of your gut is a vital part of overall health, and addressing leaky gut with these strategies can lead to lasting improvements. By focusing on healing the gut lining and reducing inflammation, you can support better digestion, mood, and even skin health. It’s all about getting to the root of the issue, rather than just masking the symptoms.

If you think you might be suffering from a leaky gut, book a confidential quick consult with me here for an immediate discussion, or opt for the Liebling Health Digestion Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.