Leaky Gut: Why It Happens, Signs to Watch For, and How to Fix It

If you’ve been struggling with bloating, fatigue, digestive discomfort, or brain fog, chances are you’ve come across the term leaky gut. Maybe you’ve even been told that you have it. While leaky gut can play a major role in how you feel day-to-day, here’s something you need to know: leaky gut is not the root cause of your health issues—it’s a symptom of something deeper.

In this blog, we’ll break down what leaky gut really is, why it happens, the signs you should watch out for, and what steps you can take to support your gut health and get to the true root cause.

What Is Leaky Gut?

Your gut lining is designed to act as a protective barrier, allowing essential nutrients to pass through while keeping harmful substances like toxins, bacteria, and undigested food particles out of your bloodstream.

Leaky gut syndrome—also known as increased intestinal permeability—occurs when this barrier becomes compromised. Tiny gaps open up in the intestinal lining, allowing substances that shouldn’t enter your bloodstream to pass through. This can trigger inflammation, disrupt your immune system, and lead to a wide range of symptoms.

But here’s the important part: leaky gut doesn’t just happen on its own. It’s often a response to underlying issues that are stressing your body from the inside out.

Why Does Leaky Gut Happen?

Leaky gut is typically caused by internal stressors that weaken your gut lining over time. Some of the most common triggers include:

• Poor diet: Processed foods, sugar, and unhealthy fats can damage the gut lining and fuel inflammation.

• Chronic stress: Ongoing stress can reduce blood flow to your digestive system and weaken your immune response.

• Gut infections: Conditions like SIBO (Small Intestinal Bacterial Overgrowth), candida overgrowth, or parasitic infections can contribute to gut barrier dysfunction.

• Food sensitivities: Repeated exposure to foods that trigger inflammation (like gluten, dairy, or processed foods) can weaken the gut lining.

• Mineral deficiencies: Deficiencies in key minerals like zinc and magnesium can slow the healing process.

• Medication overuse: Antibiotics, NSAIDs, and other medications can disrupt the gut microbiome and damage the intestinal lining.

The key takeaway? If you’re focusing only on healing leaky gut without addressing why it’s happening in the first place, the symptoms are likely to keep coming back.

Signs You Might Have Leaky Gut

Leaky gut can show up in ways you might not expect. Here are some common symptoms:

• Digestive issues: Bloating, gas, constipation, or diarrhea

• Chronic fatigue: Feeling tired even after a full night’s sleep

• Brain fog: Trouble focusing, memory lapses, or mental fatigue

• Skin problems: Eczema, acne, or rashes

• Hormonal imbalances: Irregular periods, PMS, or thyroid issues

• Joint pain: Achy joints or muscle soreness without a clear cause

• Food sensitivities: New or worsening reactions to certain foods

If you recognize some of these symptoms, leaky gut could be a piece of the puzzle—but it’s not the whole story.

What Can You Do If You Have Leaky Gut?

The good news is that you can heal a leaky gut by addressing the underlying causes. Here’s how to get started:

1. Consume enough fiber

   • Fiber feeds your beneficial gut bacteria, helping to maintain a healthy gut lining. Focus on whole foods like vegetables, fruits, legumes, and seeds to ensure you’re getting enough. Fiber helps promote regular bowel movements and supports the growth of short-chain fatty acids, which are essential for gut repair.

2. Incorporate gut-healing herbs

   • Herbs like marshmallow root, slippery elm, DGL (deglycyrrhizinated licorice), turmeric, and reishi are known for their soothing and anti-inflammatory properties. They can help protect and restore the integrity of your gut lining while reducing inflammation.

3. Focus on nutrient-dense, whole foods

   • Incorporate gut-healing foods like bone broth, fermented foods (like sauerkraut and kimchi), and high-fiber vegetables.

4. Support your digestion

   • Boost stomach acid with apple cider vinegar before meals, and consider digestive enzymes to support nutrient absorption.

5. Rebalance your gut microbiome

   • Probiotic-rich foods and targeted supplementation (when guided by a professional) can help restore balance to your gut bacteria.

6. Address nutrient deficiencies

   • Minerals like zinc, magnesium, and vitamin D are essential for repairing the gut lining.

7. Manage stress

   • Practice relaxation techniques like meditation, deep breathing, or gentle movement (such as yoga or walking) to reduce internal stress.

8. Get to the root cause

   • Testing for infections, nutrient deficiencies, and digestive function can uncover hidden triggers contributing to your symptoms.

You Don’t Have to Figure This Out Alone

I hope this guide has given you clarity on what leaky gut is and how you can begin to support your healing journey. But if you feel like you need professional support to dive deeper into the root cause of your leaky gut, I’m here to help.

Apply to work with me inside The Bloat Free Method, my 3-month group coaching program where I help women uncover the root causes of their gut issues and finally feel normal again. Apply here!