“Leaky gut”, or increased intestinal permeability, is a condition where the lining of your small intestine becomes compromised. Instead of acting as a selective barrier—letting in nutrients while keeping harmful substances out—it starts to let unwanted particles like undigested food, toxins, and bacteria pass through into the bloodstream. This can trigger inflammation, immune reactions, and knock-on effects throughout the  entire body.

What Does Your Gut Lining Actually Do?

The lining of your gut is made of semi-permeable mucous, which allows water, nutrients and smaller molecules to pass through whilst acting as a barrier against larger molecules, bacteria and potentially harmful substances. 

That mucous barrier sits above and protects the intestinal cells. These cells are joined together tightly—like bricks held together with mortar. When everything is functioning well, these tight junctions only allow properly digested nutrients through. But under certain conditions, those junctions can loosen. This is what we call “leaky gut”.

Moreover, these cells lining your stomach and small intestine also release hormones which control various digestive processes such as the production of digestive juices and signal hunger and fullness to the brain. A compromised gut lining can therefore have a negative impact on the function of these cells which can adversely influence other areas of the body —many of which might not seem gut-related at all: It’s been linked to everything from fatigue and brain fog to joint pain, autoimmune conditions, and skin issues.

What Causes Leaky Gut?

Leaky gut doesn’t happen overnight. It’s usually the result of a build-up of stressors over time. Some of the most common causes include:

1. Poor Diet

A diet high in ultra-processed foods, sugar, refined carbs, and additives can irritate the gut lining and contribute to inflammation. Food sensitivities (often unknown or undiagnosed) can also trigger immune responses that compromise the barrier further.

2. Gut Dysbiosis

An imbalance in your gut microbiome—when “bad” bacteria crowd out the beneficial ones—can impact the health of the gut lining. A healthy microbiome helps to nourish and maintain the barrier, while dysbiosis can allow harmful substances to cross it more easily.

3. Chronic Stress

Prolonged stress – an increasingly common issue for people nowadays – can impact leaky gut syndrome by disrupting your gut-brain axis and gut microbiome. High levels of stress trigger the release of stress hormones that weaken your gut lining by producing inflammation. This process, coupled with alterations in the gut microbiome and heightened immune responses caused by stress, contributes to the development or exacerbation of leaky gut syndrome.

4. Medications & Toxins

Some medications, especially NSAIDs (like ibuprofen) and antibiotics, can irritate or disrupt the gut lining. Environmental toxins and pollutants can also contribute by creating oxidative stress and inflammation in the gut.

What Are the Signs You Might Have Leaky Gut?

Symptoms can be surprisingly wide-ranging. You might experience:

• Bloating, gas or cramping
• Diarrhoea or constipation (or both)
• Fatigue or brain fog
• Joint or muscle pain
• Skin issues like acne, eczema or rosacea
• Food sensitivities
• Low mood or anxiety
• Autoimmune conditions

It’s easy to see how leaky gut could be misdiagnosed—or missed altogether. That’s why it’s essential to consider the entire picture, not just isolated symptoms.

How I Support Clients with Leaky Gut

A key part of my work as a naturopathic nutritionist is helping clients identify the root causes behind their symptoms. When I suspect leaky gut might be contributing, we take a comprehensive approach that could include:

1. Targeted Nutrition

We focus on anti-inflammatory, nutrient-dense foods that support gut healing—think a ‘rainbow’ of colourful vegetables, good quality protein, omega-3s, and gut-nourishing fibre. Where needed, we eliminate common trigger foods and slowly reintroduce them with care.

2. Microbiome Support

We work on restoring balance to your gut flora using prebiotics, probiotics and fermented foods, personalised to your needs. In some cases, stool testing helps to identify specific imbalances or overgrowths like SIBO.

3. Lifestyle Adjustments

Stress management, better sleep, adequate hydration and exercise all support gut healing. These may sound simple, but they’re incredibly effective when done consistently.

4. Key Supplements

Depending on your needs, I may recommend specific nutrients known to support gut repair—like L-glutamine, zinc, omega-3 fatty acids, quercetin, slippery elm, marshmallow and collagen while probiotics enhances the diversity and abundance of beneficial gut bacteria to support the gut microbiome.

Why This Matters

Your gut is central to nearly every system in the body—from your immune function and mental clarity to your skin health and hormone balance. If your gut lining isn’t functioning properly, chances are you won’t be feeling like you’re ‘firing on all cylinders’— that’s even if your diet seems “healthy” on the surface.

Ready to Rebuild from the Inside Out?

The good news? The gut is incredibly responsive to the right kind of care. So, if you suspect your symptoms might be connected to your gut—or you just want to optimise your health from the foundation up click on the button below for FOODS THAT HEAL. FOODS THAT HARM. or contact me for a discovery call.