What Is a Leaky Gut?

Leaky gut, also known as increased intestinal permeability, is a condition that’s becoming widely recognised for its impact on overall health. While it might sound alarming, it essentially refers to a weakening of the gut lining, allowing harmful substances to pass into the bloodstream. This can lead to a variety of symptoms and health concerns. However, the good news is that with the right knowledge and approach—including understanding foods to avoid with leaky gut—you can take positive steps to support your gut health and improve your overall well-being. In this blog, we’ll explore what causes leaky gut, how to recognise the signs, and how to support your gut health naturally.

What Causes Leaky Gut?

Your gut lining acts as a protective barrier, keeping harmful substances out while allowing nutrients to be absorbed. However, factors such as poor diet, chronic stress, infections, or excessive use of medications like antibiotics can damage this lining. Over time, this damage can lead to increased intestinal permeability, or leaky gut.

Other contributors include:

• High sugar or processed food intake
• Chronic inflammation
• Imbalances in gut bacteria (dysbiosis)
• Excessive alcohol consumption

Signs of a Leaky Gut

Leaky gut doesn’t manifest the same way for everyone, but there are some common indicators to watch out for, including:

• Persistent bloating or gas
• Food sensitivities or intolerances
• Unexplained fatigue
• Skin issues like eczema or acne
• Frequent headaches or brain fog
• Joint pain

These signs are often subtle but may point to an underlying issue with your gut health.

Leaky Gut Symptoms

Leaky gut symptoms can vary widely depending on the person. Some may experience digestive issues, while others notice problems elsewhere in their body. Common symptoms include:

• Diarrhoea or constipation
• Nutrient deficiencies (despite a healthy diet)
• Autoimmune conditions or flare-ups
• Irritable bowel syndrome (IBS)
• Anxiety or depression, linked to the gut-brain axis

How Is Leaky Gut Diagnosed?

If you suspect leaky gut, it’s best to consult a healthcare professional. Diagnosis often involves a combination of your medical history, symptom review, and specialised tests. These might include:

• Zonulin testing: Measures levels of a protein linked to gut permeability
• Lactulose and mannitol test: Evaluates how well your gut absorbs and blocks certain substances

Leaky Gut Treatment

Treating leaky gut involves a combination of lifestyle changes and targeted interventions. A good starting point is adopting a leaky gut diet that eliminates foods known to aggravate the condition, such as gluten, refined sugar, and processed foods. Instead, focus on gut-friendly foods like:

• Fermented foods (e.g., sauerkraut, kimchi)
• Bone broth or collagen peptides 
• Fibre-rich fruits and vegetables

Other helpful steps include reducing stress, taking probiotics, and ensuring adequate sleep to support healing.

How To Test for a Leaky Gut at Home

While professional testing is the gold standard, there are simple at-home methods to assess gut health. One approach is monitoring your reaction to an elimination diet. Remove potential triggers like gluten or dairy for a few weeks and observe improvements in symptoms.

Another option is a DIY gut health test kit, available online, which can provide insights into your gut bacteria and permeability levels.

How To Heal a Leaky Gut Naturally

Healing a leaky gut naturally involves supporting your body’s innate ability to repair the gut lining. A key part of this process is understanding which foods to include—and which to avoid—in your diet. Here’s how:

• Adopt a leaky gut diet with whole, unprocessed foods, focusing on nutrient-dense options that support gut health.
• Include gut-healing nutrients, such as L-glutamine, zinc, and omega-3 fatty acids, which can help repair the gut lining.
• Support gut bacteria with prebiotics (found in foods like garlic and onions) and probiotics from fermented foods such as yoghurt and kefir.
• Avoid foods that exacerbate leaky gut, including processed foods, refined sugars, alcohol, and gluten, as these can damage the gut lining or contribute to inflammation. Dairy and soy may also be problematic for some people with leaky gut and should be monitored or eliminated if symptoms persist.
• Try wheatgrass juice, known for its gut-soothing properties and ability to reduce inflammation, helping to support the healing process.

By focusing on nourishing, gut-friendly foods while avoiding known irritants, you can take meaningful steps toward healing leaky gut naturally.

FAQs

How to Improve Stomach Lining?

Improving your stomach lining requires a holistic approach:

• Eat foods rich in collagen, such as bone broth.
• Incorporate anti-inflammatory foods like turmeric and ginger.
• Avoid irritants like processed foods and excess alcohol.
• Include a nutrient-dense superfood like wheatgrass juice to promote repair.

At Britt’s Superfoods, we believe in the power of nature to support health. Wheatgrass juice is an excellent addition to your diet for improving gut health. It’s packed with antioxidants, chlorophyll, and essential nutrients that help soothe inflammation and promote healing of the gut lining. 

Take charge of your gut health naturally, one sip at a time!