Have you been hearing about “leaky gut” and wondering what it really means? Do you deal with persistent bloating, fatigue, food intolerances or skin issues? Could your gut be at the root of it all?

Science is starting to connect the dots between a compromised gut lining and a wide range of health concerns – from poor digestion to chronic inflammation and even autoimmune conditions.

Here’s what you need to know about leaky gut – what it is, what causes it, and how you can start healing it gently and naturally.

What Is Leaky Gut?

Your intestinal lining plays a key role in your overall health. It acts as a gatekeeper – allowing nutrients and water into the bloodstream while keeping out toxins, microbes, and undigested food particles.

When this lining becomes damaged or overly porous, it allows unwanted substances to “leak” into the bloodstream. This condition is referred to as increased intestinal permeability or more commonly, leaky gut.

Once that barrier is compromised, it can trigger immune responses and inflammation that may show up in surprising ways across the body. A 2022 review in Frontiers in Immunology linked increased intestinal permeability with chronic inflammatory conditions like Type 1 Diabetes, IBD, and celiac disease.

What Causes Leaky Gut?

Several everyday factors can weaken your gut lining:

1. Poor Diet
Ultra-processed foods, sugar, alcohol, and additives are common culprits. A 2020 study in Nutrients found that diets high in processed foods alter the gut microbiome and damage the barrier function.

2. Chronic Stress
Long-term stress doesn’t just affect your mind – it also impacts gut health. A 2023 article from Harvard health showed how stress disrupts the gut-brain axis and contributes to gut permeability.

3. Microbial Imbalance
A disrupted gut microbiome (dysbiosis) weakens gut barrier integrity. A 2025  study in Frontiers noted that beneficial gut bacteria are critical for maintaining tight junctions that hold the gut lining together.

4. Certain Medications
Frequent use of NSAIDs (like ibuprofen), antibiotics, or acid blockers can damage gut cells or reduce protective bacteria.

5. Underlying Gut Conditions
Issues like SIBO (small intestinal bowel obstruction), candida overgrowth, or IBD may directly affect the gut lining.

How Do You Know If You Have Leaky Gut?

Leaky gut is tricky to identify – its symptoms overlap with many other issues. But here are some common red flags:

• Bloating, gas, or irregular bowel movements
• Food sensitivities
• Fatigue or brain fog
• Acne, eczema, or skin flare-ups
• Joint pain
• Autoimmune symptoms

A 2021 article  in Frontiers suggested that leaky gut may underlie conditions ranging from eczema and depression to metabolic and neurological disorders.

5 Ways to Start Healing Your Gut

There’s no one-size-fits-all, but your gut lining can absolutely heal when given the right support.

1. Remove Irritants
Start by reducing foods that trigger inflammation:

• Sugar
• Alcohol
• Ultra-processed snacks
• Gluten and dairy (if sensitive)

2. Add Gut-Healing Foods
Focus on foods that are soothing, nutrient-rich, and easy to digest:

• Cooked vegetables: carrot poriyal, palak bhaji, pressure-cooked lauki, mashed pumpkin
• Fermented foods: homemade curd, kanji, kimchi, sauerkraut
• Omega-3 rich foods: grilled mackerel, sardines, flaxseed chutney, walnut laddoos
• Healing spices: turmeric milk, ginger tea, jeera-ginger water

3. Rebuild the Microbiome
Support good bacteria with:

• Prebiotics: garlic, onion, banana, oats
• Probiotics: fermented foods or supplements
• Polyphenols: berries, pomegranate, green tea

A 2025 article  in Frontiers noted that probiotic strains like Lactobacillus and Bifidobacterium strengthen the gut lining.

4. Support Digestion
Good digestion takes the pressure off your gut lining:

• Eat without distractions
• Chew thoroughly
• Use digestive enzymes if needed

5. Lower Stress Levels
Chronic stress weakens the gut barrier. So build in small daily rituals for calm:

• Breathwork or meditation
• Gentle walking or yoga
• 7-9 hours of restful sleep
• Outdoor time, fresh air, and natural light

Can Leaky Gut Be Reversed?

Yes — your gut lining is designed to repair itself. Under the right conditions, healing can begin in just a few days. But it’s not about quick fixes — it’s about consistency.

When you reduce inflammatory triggers, nourish your body with healing foods, and prioritise rest and rhythm, the gut often responds beautifully. With time and care, many people see improvements in digestion, energy, skin, mood, and even immunity.

Your body knows how to heal. You just have to give it the environment it needs.

Would You Like Support?

If you’re dealing with digestive issues, unexplained fatigue, autoimmune flares, or recurring food sensitivities, it’s worth exploring your gut health.

Through a personalised, no-diet approach, I help you:

• Identify food and lifestyle triggers
• Build a rhythm of healing meals and rituals
• Rebuild your gut microbiome naturally

Healing your gut doesn’t happen overnight. But with the right support, strategy, and rhythm, your body knows what to do.
You’re not stuck. You’re ready to repair – one shift at a time.