Leaky Gut: Causes, Symptoms, and Natural Solutions

Leaky gut, also referred to as leaky gut syndrome, is a digestive issue linked to bloating, food sensitivities, abdominal discomfort, irregular bowel habits, fatigue, and various other, often unexplained health issues.

While the underlying mechanisms of a leaky gut aren’t fully understood, increased intestinal permeability can be triggered by certain foods, stress, alcohol, and imbalanced gut bacteria.

Discover possible causes of leaky gut and learn how natural dietary and lifestyle strategies may help support a healthy gut lining and overall well-being. 

What is leaky gut?

Leaky gut, or increased intestinal permeability, describes a change in how the intestinal lining controls what substances can reach the bloodstream. 

The gut lining functions as a selective barrier, allowing fully digested nutrients to enter the body while keeping larger molecules contained within the digestive tract. 

When this barrier integrity is compromised, a wider range of larger molecules, such as partially digested food fragments, microbial components, and environmental toxins, can cross into the circulation. 

This is often linked to changes in the gut’s tight junctions, which are complex protein structures that help regulate what passes through the gut wall. 

While some tight junctions are found in the large intestine, the majority of these proteins are located in the small intestine, where the gut lining performs most nutrient absorption. 

A study published in Gut reports that disruptions in tight junction proteins play a central role in altering intestinal permeability, particularly in conditions involving gut inflammation.

When intestinal permeability increases, substances such as undigested food particles, toxins, and microbes can cross the gut barrier, allowing them to enter the bloodstream. 

This influx of unwanted compounds can trigger immune responses that can disrupt overall gastrointestinal function and contribute to various other health issues.

Watch the video below to discover seven signs of a leaky gut. 

What causes leaky gut?

Several diet and lifestyle factors may influence how the gut lining functions and contribute to tight junction breakdown and the development of leaky gut syndrome.  

The gut interacts closely with the immune system and the gut-brain axis, therefore, changes in everyday habits, stress, and microbial balance can all play a role in tight junction integrity. 

Diets high in processed foods, sugars, and refined carbohydrates, have been found to contribute to a leaky gut as they can disrupt gut bacteria and trigger intestinal inflammation. 

Because these foods are void of essential nutrients that typically support gut integrity, the digestive barrier becomes more vulnerable, allowing other dietary or lifestyle stressors to weaken its ability to regulate permeability.

Research published in the Journal of Microbiology & Biotechnology summarizes, “Consuming excessive amounts of refined carbohydrates and added sugar can disrupt the balance of the intestinal microbiota, leading to gut dysbiosis.” 

Gut microbes interact closely with the intestinal lining, and the compounds they produce help support the function of the barrier. When the microbial balance shifts, these signals can change, which may influence the integrity of tight junctions.

Additional factors such as gastrointestinal inflammation, celiac disease, Crohn’s disease, and exposure to environmental toxins may also affect how effectively the gut barrier performs. 

Here are common influences associated with leaky gut:

• Gut microbial imbalances
• Diets high in processed or refined foods
• Bacterial or viral infections
• Chronic stress

In addition, environmental exposure to herbicides such as glyphosate has been linked to a leaky gut, possibly due to its impact on gut bacteria balance and the integrity of the intestinal lining.

Common signs and symptoms

Leaky gut symptoms can vary widely and often overlap with other gastrointestinal concerns or chronic disease.

When the intestinal lining isn’t functioning optimally, symptoms may involve multiple systems, including digestion, metabolic functions, immune defenses, and skin health.

Common signs and symptoms indicative of a leaky gut include:

• Bloating and gas
• Digestive discomfort
• Irregular bowel habits
• Food sensitivities
• Muscle aches
• Irritable bowel syndrome (IBS)
• Chronic fatigue syndrome (CFS)
• Skin inflammation
• Fatigue or low energy
• Unexplained joint pain
• Difficulty concentrating 
• Brain fog

Because leaky gut isn’t universally recognized by the medical community, individuals may not receive clear guidance or treatment options when trying to understand their symptoms.

How leaky gut affects overall health

Leaky gut allows potentially harmful and foreign compounds to enter the bloodstream. This often triggers the activation of immune cells to defend the body against these invaders. 

As a result, inflammation, imbalanced immune responses, allergies, and food sensitivities may develop. 

Evidence published in Frontiers in Immunology notes that increased gut permeability exposes the immune system to more material than usual, which can influence inflammation, immune responses, and overall gut balance.

Leaky gut is also linked to changes in gut microbiome balance, which may affect how the digestive system functions. Together, these immune and microbial shifts can contribute to sluggish digestion and poor gut health.

“When the gut barrier is compromised, unwanted substances can enter the bloodstream, prompting persistent immune responses,” explains Dr Berg, “This heightened immune activity can contribute to inflammation and may trigger or worsen autoimmune diseases in susceptible individuals.” 

Because unwanted compounds can enter the circulation, the effects of increased permeability can extend beyond digestion and influence how other systems function, including energy metabolism, metabolic balance, skin integrity, and brain health. 

Natural ways to support gut integrity

Supporting gut integrity often begins with identifying and avoiding contributing factors, as well as limiting the types of foods that interact with the gut lining.

The goal is to minimize digestive stressors while promoting the regeneration of the gut lining, thereby supporting digestive wellness and enabling the gut to function more effectively.

Here are five natural ways to support gut integrity.

1. Prioritize nutritious whole foods

Many people find that meals centered around healthy fats, easily digested proteins, broth-based dishes, and non-starchy vegetables place less stress on the gut lining. 

These foods reduce the workload on the digestive tract, which can help the gut lining to regenerate and remain more stable.

Meals made with nutrient-dense and minimally processed ingredients are often easier to tolerate than more complex dishes. This also limits exposure to synthetic additives and irritants that can aggravate the intestinal lining.

A carnivore-style eating approach may also help with symptom relief during periods of digestive reactivity, as this meal plan eliminates common irritants and simplifies what the gut has to process.

2. Avoid common dietary irritants

Refined sugar, processed foods, grains, artificial additives, and seed oils can irritate the gut lining and may worsen intestinal permeability. 

In sensitive individuals, irritants such as gluten, soy, or even dairy, can trigger immune reactions that lead to gut inflammation and, consequently, leaky gut. 

Keeping a food journal may help identify personal triggers, allowing for targeted dietary changes rather than having to avoid large food groups.  

3. Choose organic and non-genetically modified foods

Non-organic and genetically modified (GMO) foods may contain additives or chemical residues such as glyphosate. 

Glyphosate residues can imbalance gut microbes and consequently influence how effectively the gut lining can prevent the influx of unwanted substances.

“Regular intake of glyphosate through non-organic and GMO foods can disrupt the balance of beneficial bacteria and is an often overlooked cause of an unhealthy gut environment,” explains Dr. Berg. 

Choosing non-GMO and organic options can help reduce glyphosate exposure, thereby supporting a microbial environment that aligns better with healthy gut-lining function.

4. Practice effective stress management

Stress affects the gut through the gut-brain axis, influencing motility, digestive enzymes, and gallbladder functions.

Practices that engage the body’s rest and digest mode, such as deep breathing, gentle stretching, or walking in nature, may help combat everyday stressors and support more comfortable digestion.

5. Increase glutamine-rich foods

Glutamine plays a crucial role in maintaining tight junction structure and serves as a primary fuel source for cells lining the digestive tract. Adequate glutamine intake can help support how these cells function and maintain optimal tight junction integrity.

Glutamine is naturally present in a variety of foods, including beef, chicken, fish, eggs, dairy, cabbage, spinach, and other leafy green vegetables. 

Foods and habits that may worsen leaky gut

Certain lifestyle habits and food choices may contribute to a leaky gut by influencing intestinal permeability or irritating the gut lining.

These factors can affect how reliably the gut wall functions and how tight junctions regulate permeability.

Here are foods and habits that can worsen leaky gut:

• Ultra-processed foods
• Refined sugars and carbohydrates 
• Gluten-containing foods
• Artificial additives
• Alcohol 
• Chronic stress
• Irregular sleep patterns
• Non-steroidal anti-inflammatory drugs (NSAIDs)

Healthy Keto® is an ideal dietary approach to support a healthy gut lining, as it naturally avoids processed and high-carbohydrate foods and focuses on minimally processed ingredients that support overall digestive health.

When to talk to your doctor

It’s important to consult a healthcare provider if your digestive symptoms worsen or if you notice new or persistent changes in bowel habits, ongoing gut discomfort, or bloating.

While these symptoms may overlap with conditions such as inflammatory bowel disease (IBD), Crohn’s disease, and gastrointestinal infections, they can also be indicative of other underlying conditions that require medical attention.

A doctor may recommend stool tests, blood tests, or imaging studies to help rule out other possible causes of symptoms and make an accurate diagnosis.

Depending on the findings, clinicians may suggest dietary adjustments, hydration strategies, stress management, or medications.

FAQ

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6790068/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC11091682/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8100306/